Depression
From the desk of Mary:
If you are one of the Americans who has been "laid off," foreclosed on your house for inability to make mortgage payments, working part time because it is impossible to get a full time job and have no medical benefits to rely on in the event of illness, then you are in a Major Depression...of more than one kind.

There is an article that can be found on http://www.medicalnewstoday.com that reports the fundamental fact that the present economic crisis is creating a mental health crisis because people are unable to pay their bills. Both in the United States and the United Kingdom people are deeply in debt, facing rapidly rising prices for products such as food, clothes and fuel. This leaves people facing harassing phone calls from collection agencies.

In any case, the pressure created by the state of the economy is causing a vast increase in anxiety, stress and depression. Those who struggle with depression are feeling even worse than usual. Those who do not usually feel depressed find themselves suffering from symptoms due to their debt, financial and economic circumstances. The article uses a term that is new and unfamiliar: "debt depression."

How depression affects the brain.
Many things can trigger debilitating depression. Feelings of depression are caused by a chemical change that affects how the brain functions.

A normally functioning brain is a giant messaging system that controls everything from your heartbeat, to walking, to your emotions. The brain is made up of billions of nerve cells called neurons. These neurons send and receive messages from the rest of your body, using brain chemicals called neurotransmitters.These brain chemicals—in varying amounts—are responsible for our emotional state. Depression happens when these chemical messages aren’t delivered correctly between brain cells, disrupting communication.
Think of a telephone: if your phone has a weak signal, you may not hear the person on the other end. Their communication is muted or unclear.
The good news is that there are many forms of treatment that can help you cope with depression, including medications that can strengthen weak signals by raising the levels of certain neurotransmitters, or by improving the neurons’ ability to process signals. This ensures that the brain’s vital messages are delivered—loud and clear.

Helping Yourself
 Every day can feel like a struggle when you're depressed. Medical care and
therapy are the most important steps to recovery. But there are things
you can do to help yourself feel better:

• Recognize early signs. It's important to recognize and treat depression as early as possible, which decreases your risk of becoming depressed again. If you pretend the problem isn't there, it's probably going to get worse. You need to watch for the types of events that contributed to depression in the past, and be alert for early symptoms.
  
  
• Set realistic goals. You may feel overwhelmed by everything you "should" be doing at home or at work. Try not to be hard on yourself. Remember that depression is an illness and that you can't force yourself out of it. Focus on small, realistic goals to ease yourself back into your work and family routine.
  
  
• Do what you enjoy. Even if you don't really feel like it, set aside time to do things that you like. Get together with friends. Take a walk. Go to the movies. Take up a hobby that you set aside years ago.
  
  
• Hold off on big decisions. Since depression can color your outlook on everything, it's best to avoid making any big decisions—quitting a job or moving, for instance—until you feel better.
  
  
• Avoid alcohol. Although you might think it will help you feel better, alcohol can make your depression worse. Depressed people are at special risk of developing substance abuse problems, and alcohol interacts with many antidepressants.
  
  
• Exercise. There's more and more evidence that exercise helps with mild to moderate depression. When you're considering an exercise plan, don't be too ambitious. Find an activity that you like, start slowly, and work up to exercising three times a week or more for 20 to 30 minutes.

Activities for You

Research has shown that physical activity can help people overcome mild to moderate depression. Any type of exercise seems to help. So, to make it easier to get started and stick with a routine, pick an activity that you enjoy and that fits your lifestyle.

Here are some questions you should ask yourself before choosing a routine:

• What physical activities do I like?

  If you enjoy dancing, try an aerobics class. If being in the water feels good, do lap swimming or water aerobics. If being out in nature refreshes you, find a park to walk or jog in.

• Do I prefer group or individual activities?

  If you crave solitude, try a solo bike ride or an exercise video. If you like company, join a gym, walk with a friend, or take a class at your local community center. If you're the competitive type, a game of tennis or one-on-one basketball may fit the bill.

• What programs best fit my schedule and lifestyle?

  If you spend long hours at work, look for a nearby gym to visit before or after the workday. Take a brisk walk on your lunch hour (and get your co-workers to join you).

  If spending time with the family is a priority, try exercising together with family members. Someone who works or cares for children at home might try exercise videos or walks around the neighborhood (maybe with the children in tow).

  While it's ideal to get 30 minutes of moderate activity most days, you'll also benefit from several shorter sessions throughout the day.

• Do I have physical conditions that limit my choice of exercise?

  See your doctor to help figure out what types of activity will be both safe and enjoyable for you.

• What fitness goals do I have in mind?

  Almost any type of exercise can help to ease depression. But aerobic exercise will also aid weight loss and improve cardiovascular health. Lifting weights or doing other resistance exercises will help you gain strength and speed your metabolism. To improve flexibility, do stretching exercises, yoga, ballet, or tai chi.

Remember: People with a medical condition and people who have not exercised much should check with their healthcare provider before starting any exercise program.                                                                            Mary T.

Home