..must read as 1 out of six hv it....Alok (including me).
Depression Trigger: Overload
Squeezed
between the demands of children, aging parents, marriage, and your job?
Feeling sad, worthless, and guilty? Women tend to shoulder more of the
"sandwich generation" burdens -- and up to half become depressed as a
result.
Solution: Make
sure you're caring for yourself, too. Exercise, get enough rest, eat
healthy, see friends, and get help -- for caregiving demands and
depression -- if you need it.
Trigger: Achy Joints
Living
with a condition that causes chronic pain, such as rheumatoid arthritis
or osteoarthritis, increases your chance of having depression. In fact,
people with chronic pain are three times as likely to have depression
or an anxiety disorder. And depression can make pain worse.
Solution: Exercise, meditate, or listen to music. An hour of classical music a day has been shown to ease arthritis pain
and depression. If the depression or pain doesn't lift, talk to your doctor.
Trigger: Perimenopause and Menopause
Trigger: The Empty Nest
If your child has left home, an "empty nest" can make
you feel empty. Going through menopause or retirement at the same time may make it harder.
Solutions:
Try to see it as an opportunity. Reconnect with your spouse, other
family members, and friends. Pursue hobbies and interests you didn't
have time for before. Give yourself time to adjust. If your mood doesn't
lift in a few months, talk to your doctor.
Trigger: Poor Sleep
Insomnia
and other sleep disruptions, which are common as we age, are closely
related to depression. Insomnia can be a sign that you are depressed,
and if you have insomnia but aren’t depressed, you’re at higher risk of
developing mood changes. Obstructive sleep apnea and restless legs
syndrome also have been linked to depression.
Solutions:
Talk to your doctor about possible reasons for your sleep problems and
get treatment for them. Learn good sleep hygiene habits, such as regular
bedtime hours. Exercise early regularly and avoid caffeine, alcohol, or
nicotine, which interfere with sleep. Prescription medication may also
help.
Trigger: Loneliness
Trigger: Grief
Myth: Hard Work Beats Depression
Depression
affects nearly one in six people at some point in their lives, so folk
remedies and half-truths about this common illness abound. One such
idea: throw yourself into work and you'll feel better. For a mild case
of the blues, this may indeed help, but depression is a different
animal. Overworking can actually be a sign of clinical depression,
especially in men.
Trigger: Retirement
Trigger: Heart Problems
Trigger: Blood Pressure Pills
Myth: Teens Are Unhappy by Nature
Although
many teens are moody, argumentative, and intrigued by "the dark side,"
prolonged sadness or irritability is not normal for teens. When
unhappiness lasts more than two weeks, it may be a sign of depression --
which develops in about one in 11 teens. Other signs a teen may need
help include: being constantly sad or irritable even with friends,
taking no pleasure in favorite activities, or a sudden drop in grades.
Myth: It's Not a Real Illness
Depression
is a serious medical condition -- and the top cause of disability in
American adults. But it's still confused with ordinary sadness.
Biological evidence of the illness can be seen in brain scans, which
show abnormal activity levels. Key brain chemicals that carry signals
between nerves (shown here) also appear to be out of balance in
depressed people.
Fact: Men Fly Under the Radar
A
depressed man, his loved ones, and even his doctor may not recognize
depression. That's because men are less likely than women to talk about
their feelings -- and some depressed men don't appear sad or down.
Instead, men may be irritable, angry, or restless. They may even lash
out at others. Some men try to cope with depression through reckless
behavior, drinking, or drugs.
Myth: Depression Is Just Self-Pity
Our
culture admires will power and mental toughness and is quick to label
anyone who falls back as a whiner. But people who have clinical
depression are not lazy or simply feeling sorry for themselves. Nor can
they "will" depression to go away. Depression is a medical illness -- a
health problem related to changes in the brain. Like other illnesses, it
usually improves with appropriate treatment.
Myth: Depressed People Cry a Lot
Not
always. Some people don't cry or even act terribly sad when they're
depressed. Instead they are emotionally "blank" and may feel worthless
or useless. Even without dramatic symptoms, untreated depression
prevents people from living life to its fullest -- and takes a toll on
families.
Myth: Talking Makes Things Worse
People
were once advised not to "dwell on" problems by talking about them.
Today, there's evidence that guided discussions with a professional can
make things much better. Different types of psychotherapy help treat
depression by addressing negative thought patterns, unconscious
feelings, or relationship troubles. The first step is to talk to a
mental health professional.
Good Outlook for Depressed :
In the
midst of major depression, you may feel hopeless and helpless. But the
fact is, this condition is highly treatable. More than 80% of people get
better with medication, talk therapy, or a combination of the two. Even
when these therapies fail to help, there are cutting-edge treatments
that pick up the slack.
Positive Thinking May Help
The
old advice to "accentuate the positive" has advanced into a practice
that can ease depression. It’s called cognitive behavioral therapy
(CBT). People learn new ways of thinking and behaving. Negative
"self-talk" and behavior is identified and replaced with more upbeat
thoughts and a more positive mood. Used alone or with medication, CBT
works for many people.
Make Time for Mindful Relaxation
Stress and anxiety can
increase your depression symptoms and make it harder to recover.
Learning to mentally relax can help restore a sense of calm and control.
You might consider a yoga or meditation class. Or you could simply
listen to soothing music while you take a long, hot bath.
Trigger: Changes in Sex Drive
As
men age, their bodies produce less of the important sex hormone
testosterone. Low testosterone levels can cause depression, as well as
erectile dysfunction (ED) -- trouble getting or keeping an erection --
and a decreased interest in sex. Such changes in your sex life can lead
to depression.
Solutions: Find new ways to be romantic or sexual, get sexual counseling, or for ED, get medical treatment.
Keep Friends and Family in Your Life
The people who love you
want to support you. If you shut them out, they can't. If you let them
in, you'll feel a lot better. Call a friend and go for a walk. Have a
cup of coffee with your partner. You may find it helps to talk about
your depression. It feels good to have someone listen.
Pets for Depression
A
playful puppy or wise-mouthed parrot is no substitute for medication or
talk therapy. But researchers say pets can ease the symptoms of mild to
moderate depression in many people. Pets provide unconditional love,
relieve loneliness, and give patients a sense of purpose. Studies have
found pet owners have less trouble sleeping and better overall health.
Let Your Pet Nuzzle Blues Away
Sometimes your pet really can
be your best friend -- and that's good therapy. When you play with your
pet, you take your mind off your problems. Also, when you take care of
your pet you're fulfilling a commitment to something outside yourself.
Caring for others can be very therapeutic.
Be Sure You Get Enough Sunlight
Do you feel more depressed
during darker, cold months? You may have seasonal affective disorder, or
SAD. SAD is most common in the winter, when there's less sunlight. SAD
can be treated with light therapy or exposure to artificial sunlight,
antidepressants, and psychotherapy.
Explore Your Creativity
Painting,
photography, music, knitting, or writing in a journal: These are all
ways people explore their feelings and express what's on their mind.
Being creative can help you feel better. The goal isn't to create a
masterpiece. Do something that gives you pleasure. It may help you
better understand who you are and how you feel.
Choose Foods to Boost Your Mood
Some
studies suggest omega-3 fatty acids and vitamin B12 -- especially for
people for may not get enough of these nutrients -- may ease the mood
changes that are part of depression. So do flax-seed, nuts,
soybeans, and dark green vegetables. Low-fat dairy products
are sources of B12. Vegetarians who eat no meat or fish can get B12 in
fortified cereals, dairy products, and supplements.
Try Low-Fat Carbs for a Pick-Me-Up
Serotonin is a brain
chemical that enhances your sense of well-being. Carbohydrates raise the
level of serotonin in your brain. Low-fat carbs such as popcorn, a
baked potato, graham crackers, or pasta are options. Vegetables, fruit,
and whole grain options also provide fiber.
Any-Age Mood Booster: Laughter
A
good laugh can relax muscles, reduce stress, and relieve pain. And
research suggests that a good sense of humor can take the bite out of
depression. For humor on demand, create a laugh library of funny books,
cartoons, and DVDs. Or try laughter yoga, which uses playful activities
and breathing exercises to provoke giggles.
Drink Less Caffeine to Improve Mood
Do you really need that
third cup of coffee? Anxiety can accompany depression. And too much
caffeine can make you nervous, jittery, or anxious. While possible links
between caffeine and depression haven't been definitively established,
cutting back on caffeinated drinks may help lower your risk of
depression and improve sleep.
The Role of Social Support
Because
loneliness goes hand-in-hand with depression, developing a social
support network can be an important part of treatment. This may include
joining a support group, finding an online support community, or making a
genuine effort to see friends and family more often. Even joining a
book club or taking classes at your gym can help you connect with people
on a regular basis.
Vagus Nerve Stimulation (VNS)
Vagus
nerve stimulation (VNS) can help patients with treatment-resistant
depression that does not improve with medication. VNS is like a
pacemaker for the brain. The surgically implanted device sends
electrical pulses to the brain through the vagus nerve in the neck.
These pulses are believed to ease depression by affecting mood areas of
the brain.
Electroconvulsive Therapy (ECT)
Another
option for patients with treatment-resistant or severe melancholic
depression is electroconvulsive therapy (ECT.) This treatment uses
electric charges to create a controlled seizure. (Patients are not
conscious for the procedure.) ECT helps 80% to 90% of patients who
receive it, giving new hope to those who don't improve with medication.
Transcranial Magnetic Stimulation
A
newer option for people with stubborn depression is repetitive
transcranial magnetic stimulation (rTMS). This treatment aims
electromagnetic pulses at the skull. It stimulates a tiny electrical
current in a part of the brain linked to depression. rTMS does not cause
a seizure and appears to have few side effects. But doctors are still
fine-tuning this treatment.
Exercise Is Good Medicine
Very
good studies now show that regular, moderately intense exercise can
improve symptoms of depression and work as well as some medicines for
people with mild to moderate depression. Exercising with a group or a
good friend adds social support, another mood booster.
Any-Age Mood Booster: Volunteer
Helping
others can help you forget your own problems. Volunteering feels good
at any age, but it may hold special benefits for older people. If
retirement has you adrift, for example, it can give your life a new
sense of purpose and satisfaction. Recent research suggests that it may
even prevent frailty in older people. Find a cause that has special
importance to you and get involved.
Do not waste time in protracted
wondering �Should I or shouldn't I?� Days, weeks,
months, and years may be wasted in that futile
mental debating. You can never plan enough because
you can never anticipate all future happenings.
Value your time and do the things that need to be
done. It does not matter if you fail the first
time. You can learn from your mistakes and succeed
the next time. Sitting back and worrying will lead
to nothing. Learn from your mistakes, but do not
brood over the past. 
