7 Statements That Hurt People With Anxiety

Source:  http://www.curejoy.com/content/7-statements-hurt-people-anxiety/

Do you often come across people with chronic anxiety? May be your friends and family members who often complain that they wake up with a weight on their chest every morning? These people are, in other words, dealing with generalized anxiety disorder (GAD) and constantly break into cold sweats or burst into tears.

You want to help them but might be scared that one wrong move can make it worse. So here are 7 things to avoid saying to those suffering from anxiety; these statements may sound helpful, but they’re not.

“You Have A Lot To Be Grateful For!”

You mean to say, “Look at the bright side,” but what they hear is, “I’m not doing enough to appreciate the good things in my life.” They are usually already dealing with guilt and shame for not being good enough. They think they’re a burden to people.

So instead, say, “I appreciate you.” Appreciation is better than gratitude, and everyone, especially them, need to know that they are appreciated for being strong and dealing with their troubles.



Never Use The Word “SHOULD”

“Maybe you SHOULD meditate,” “Maybe you SHOULD go see someone,” “You SHOULD not feel so sensitive about this issue,” or “You SHOULD not over think.” If you’re trying to help someone come out of anxiety, “should” is a word that most certainly NOT be used with them.

Never tell them what to do. Instead, ask them what they’d like to do. “What brings you peace?” “Would you like to go shopping with me?” “Maybe some meditation will help.”

Suggest them things to do to feel better, or ask them if they would like to do something that’d make them feel better. Leave the choice to them.

“Everything Will Be okay”

But how?

Instead, say, “Don’t worry, I am here for you.” Anxiety makes them feel isolated and lonely. Tell them you are there to help and you will always be with them.

“Just Be happy”

Aren’t they trying to be?

Anxiety is not just a matter of willpower and personal focus. There could be reasons or personal experiences that might have left them sleepless at nights.

Ask, “What Can I Do To Make You Feel Better?” Give them the option to pour their hearts out to you. Let them open up about what worries them and how you can help them.

“It’s All In Your Head!”

Yes, it’s a psychological issue, but it’s not in their control. This statement can actually make them feel helpless and crippling.

So switch to “Let’s go have some fun.” Take them out to a park or a pet shop. Help them de-stress by engaging them in fun activities.

“What Do You Have To Be Anxious About?!”

Are you trying to tell them that their stress and anxiety is meaningless? Maybe not, but that’s what they understand from that statement.

Instead, ask them, “How can I make you feel less stressed?” Let them do a little soul searching and understand what could actually work to make them feel better.

“There Are People With Much Bigger Problems”

Agreed. But does it mean it’s their fault? How is their anxiety anyway connected or relevant to those with bigger or smaller problems? The statement can actually make them feel worse.

So try, “I’m really sorry to hear that. Do you wanna talk?” You will see how their issues and anxiety are valid. You can make them feel better by helping them share their distress with you. You never know, maybe there is a way you can help end this struggle for them?

So the next time you see someone creeping into the darker depths of blues, if can’t say the right thing, at least know what not to say to them.

Source:  http://www.curejoy.com/content/7-statements-hurt-people-anxiety/

10 Natural Depression Treatments By R. Morgan Griffin

source: http://www.webmd.com/depression/features/natural-treatments#1

Being depressed can make you feel helpless. You're not. Along with therapy and sometimes medication, there's a lot you can do on your own to fight back. Changing your behavior -- your physical activity, lifestyle, and even your way of thinking -- are all natural depression treatments.

These tips can help you feel better -- starting right now.

1. Get in a routine. If you’re depressed, you need a routine, says Ian Cook, MD. He's a psychiatrist and director of the Depression Research and Clinic Program at UCLA. Depression can strip away the structure from your life. One day melts into the next. Setting a gentle daily schedule can help you get back on track.

2. Set goals. When you're depressed, you may feel like you can't accomplish anything. That makes you feel worse about yourself. To push back, set daily goals for yourself. "Start very small," Cook says. "Make your goal something that you can succeed at, like doing the dishes every other day."

As you start to feel better, you can add more challenging daily goals.

3. Exercise. It temporarily boosts feel-good chemicals called endorphins. It may also have long-term benefits for people with depression. Regular exercise seems to encourage the brain to rewire itself in positive ways, Cook says.

How much exercise do you need? You don’t need to run marathons to get a benefit. Just walking a few times a week can help.

4. Eat healthy. There is no magic diet that fixes depression. It's a good idea to watch what you eat, though. If depression tends to make you overeat, getting in control of your eating will help you feel better.

Although nothing is definitive, Cook says there's evidence that foods with omega-3 fatty acids (such as salmon and tuna) and folic acid (such as spinach and avocado) could help ease depression.

5. Get enough sleep. Depression can make it hard to get enough shut-eye, and too little sleep can make depression worse.

What can you do? Start by making some changes to your lifestyle. Go to bed and get up at the same time every day. Try not to nap. Take all the distractions out of your bedroom -- no computer and no TV. In time, you may find your sleep improves.

6. Take on responsibilities. When you’re depressed, you may want to pull back from life and give up your responsibilities at home and at work. Don't. Staying involved and having daily responsibilities can help you maintain a lifestyle that can help counter depression. They ground you and give you a sense of accomplishment.

If you're not up to full-time school or work, that’s fine. Think about part-time. If that seems like too much, consider volunteer work.

7. Challenge negative thoughts. In your fight against depression, a lot of the work is mental -- changing how you think. When you're depressed, you leap to the worst possible conclusions.

The next time you're feeling terrible about yourself, use logic as a natural depression treatment. You might feel like no one likes you, but is there real evidence for that? You might feel like the most worthless person on the planet, but is that really likely? It takes practice, but in time you can beat back those negative thoughts before they get out of control.

8. Check with your doctor before using supplements. "There's promising evidence for certain supplements for depression," Cook says. Those include fish oil, folic acid, and SAMe. But more research needs to be done before we'll know for sure. Always check with your doctor before starting any supplement, especially if you’re already taking medications.

9. Do something new. When you’re depressed, you’re in a rut. Push yourself to do something different. Go to a museum. Pick up a used book and read it on a park bench. Volunteer at a soup kitchen. Take a language class.

"When we challenge ourselves to do something different, there are chemical changes in the brain," Cook says. "Trying something new alters the levels of [the brain chemical] dopamine, which is associated with pleasure, enjoyment, and learning."

10. Try to have fun. If you’re depressed, make time for things you enjoy. What if nothing seems fun anymore? "That's just a symptom of depression," Cook says. You have to keep trying anyway.

As strange as it might sound, you have to work at having fun. Plan things you used to enjoy, even if they feel like a chore. Keep going to the movies. Keep going out with friends for dinner.

When you're depressed, you can lose the knack for enjoying life, Cook says. You have to relearn how to do it. In time, fun things really will feel fun again.

What Is Depression?

Source: http://www.webmd.com/depression/guide/what-is-depression#1

Most people have felt sad or depressed at times. Feeling depressed can be a normal reaction to loss, life's struggles, or an injured self-esteem.

But when feelings of intense sadness -- including feeling helpless, hopeless, and worthless -- last for many days to weeks and keep you from functioning normally, your depression may be something more than sadness. It may very well be clinical depression -- a treatable medical condition.

How Do I Know If I Have Depression?

According to the DSM-5, a manual used to diagnose mental disorders, depression occurs when you have at least five of the following symptoms for at least two weeks:

A depressed mood during most of the day, particularly in the morning
Fatigue or loss of energy almost every day
Feelings of worthlessness or guilt almost every day
Impaired concentration, indecisiveness
Insomnia (an inability to sleep) or hypersomnia (excessive sleeping) almost every day
Markedly diminished interest or pleasure in almost all activities nearly every day
Recurring thoughts of death or suicide (not just fearing death)
A sense of restlessness or being slowed down
Significant weight loss or weight gain
A key sign of depression is either depressed mood or loss of interest in activities you once enjoyed. For a diagnosis of depression, these signs should be present most of the day either daily or nearly daily for at least two weeks. In addition, the depressive symptoms need to cause clinically significant distress or impairment. They cannot be due to the direct effects of a substance, for example, a drug or medication. Nor can they be the result of a medical condition such as hypothyroidism.

Symptoms of Depression

According to the National Institute of Mental Health, people with depressive illnesses don't all experience the same symptoms. How severe they are, how frequent, and how long they last will vary depending on the individual and his or her particular illness. Here are common symptoms people with depression experience:

Difficulty concentrating, remembering details, and making decisions
Fatigue and decreased energy
Feelings of guilt, worthlessness, and/or helplessness
Feelings of hopelessness and/or pessimism
Insomnia, early morning wakefulness, or excessive sleeping
Irritability, restlessness
Loss of interest in activities or hobbies once pleasurable, including sex
Loss of pleasure in life
Overeating or appetite loss
Persistent aches or pains, headaches, cramps, or digestive problems that do not ease even with treatment
Persistent sad, anxious, or "empty" feelings
Thoughts of suicide or suicide attempts
While these are common symptoms of depression, they may also occur in patterns. For example, a person may experience depression with mania or hypomania -- a condition called manic depression or bipolar disorder. Or the syndrome of major depression may occur in a seasonal pattern (a condition formerly called seasonal affective disorder).

There are several types of manic depression. People with bipolar II disorder have at least one episode of major depression and at least one hypomanic -- mild elation or high -- episode. People with bipolar I disorder have a history of at least one manic -- extreme elation or high -- episode, with or without past major depressive episodes. A patient with unipolar depression has major depression only and has never had a full hypomanic or manic episode. A new category, though, in the DSM-5 allows for the presence of some symptoms of mania or hypomania during a full depressive episode in someone who technically hasn't met the full criteria for bipolar disorder (called major depressive disorder with mixed features). That suggests the line between unipolar and bipolar disorder can sometimes be blurry.

Is Childhood Depression Common?

Childhood depression is different from the normal "blues" and everyday emotions that occur as a child develops. If your child is sad, this does not necessarily mean he or she has significant depression. It's when the sadness becomes persistent -- day after day -- that depression may be an issue. Or, if your child has disruptive behavior that interferes with normal social activities, interests, schoolwork, or family life, it may indicate that he or she has a depressive illness.

Depression in Teens

It is common for teens to occasionally feel unhappy. However, when the unhappiness lasts for more than two weeks and the teen experiences other symptoms of depression, then he or she may be suffering from adolescent depression. Because as many as one in every 33 children and one in eight adolescents suffer with depression, talk to your doctor and find out if your teen may be depressed. There is effective treatment available to help teens move beyond depression as they grow older.

How Common Is Depression?

It is estimated that, by the year 2020, major depression will be second only to ischemic heart disease in terms of the leading causes of disability in the world. But people with depression sometimes fail to realize (or accept) that there is a biological cause to their depressed moods. As a result, they may search endlessly for external causes.

In the U.S., about 14.8 million adults suffer from major depression, according to the National Institute of Mental Health. The suicide risk in people with this type of depression is the highest rate for any psychiatric condition. For people between the ages of 10 and 24, suicide is the third leading cause of death. Unfortunately, most people with clinical depression never seek treatment. Left undiagnosed and untreated, depression can worsen, potentially lasting for years and causing untold suffering, and possibly suicide.

What Are the Warning Signs of Suicide?

Depression carries a high risk of suicide. Anybody who expresses suicidal thoughts or intentions should be taken very, very seriously. Do not hesitate to call your local suicide hotline immediately. Call 800-SUICIDE (800-784-2433) or 800-273-TALK (800-273-8255) -- or the deaf hotline at 1-800-4889. Or contact a mental health professional immediately.

Warning signs of suicide include:

Thoughts or talk of death or suicide
Thoughts or talk of self-harm or harm to others
Aggressive behavior or impulsiveness
Previous suicide attempts increase the risk for future suicide attempts and completed suicide. All mention of suicide or violence must be taken seriously. If you intend or have a plan to commit suicide, go to the emergency room for immediate evaluation and treatment.

Are There Different Types of Depression?

There are a number of different types or subtypes of depression including:

Major depression
Chronic depression, including dysthymia
Bipolar depression
Seasonal depression (SAD or seasonal affective disorder)
Psychotic depression
Postpartum depression
Substance-induced mood disorder (SIMD)


Are There Other Types of Depression?

Other types of depression that can occur include:

Double depression -- a condition that happens when a person with chronic, low-grade depression (dysthymia) experiences an episode of major depression.
Secondary depression -- a depression that develops after the development of a medical condition such as hypothyroidism, stroke, Parkinson's disease, or AIDS, or after a psychiatric problem such as schizophrenia, panic disorder, or bulimia.
Treatment-resistant depression -- a condition that doesn't respond to treatment with antidepressants, and may be longstanding or chronic. For chronic treatment-resistant depression, electroconvulsive therapy (ECT) is sometimes the treatment of choice depending on the nature and severity of symptoms.

Masked depression -- a depression that is hidden behind physical complaints for which no other medical cause can be found.

What Illnesses Occur With Depression?

Depression commonly occurs with other illnesses such as anxiety, obsessive compulsive disorder, panic disorder, phobias, and eating disorders. If you or a loved one has symptoms of depression or another mental illness, talk to your doctor. Treatments are available to lift the depression and other mental illnesses.


Can Depression Have Physical Symptoms?

Because certain brain chemicals or neurotransmitters, specifically serotonin and norepinephrine, influence both mood and pain, it's not uncommon for depressed individuals to have physical symptoms. These symptoms may include joint pain, back pain, gastrointestinal problems, sleep disturbances, and appetite changes. The symptoms may also be accompanied by slowed speech and movements. Many people go from doctor to doctor seeking treatment for their physical symptoms when, in fact, they are clinically depressed.

Where Can I Get Help for Depression?

If you or someone you know is experiencing symptoms of depression, seek care from a health care provider such as your primary care doctor. He or she will evaluate your symptoms and provide treatment or refer you to a mental health professional.

Source: http://www.webmd.com/depression/guide/what-is-depression#1

10 Natural Depression Treatments By R. Morgan Griffin

Source: http://www.webmd.com/depression/features/natural-treatments#2

Being depressed can make you feel helpless. You're not. Along with therapy and sometimes medication, there's a lot you can do on your own to fight back. Changing your behavior -- your physical activity, lifestyle, and even your way of thinking -- are all natural depression treatments.

These tips can help you feel better -- starting right now.

1. Get in a routine. If you’re depressed, you need a routine, says Ian Cook, MD. He's a psychiatrist and director of the Depression Research and Clinic Program at UCLA.

Depression can strip away the structure from your life. One day melts into the next. Setting a gentle daily schedule can help you get back on track.

2.Set goals. When you're depressed, you may feel like you can't accomplish anything. That makes you feel worse about yourself. To push back, set daily goals for yourself.

"Start very small," Cook says. "Make your goal something that you can succeed at, like doing the dishes every other day."

As you start to feel better, you can add more challenging daily goals.

3. Exercise. It temporarily boosts feel-good chemicals called endorphins. It may also have long-term benefits for people with depression. Regular exercise seems to encourage the brain to rewire itself in positive ways, Cook says.

How much exercise do you need? You don’t need to run marathons to get a benefit. Just walking a few times a week can help.

4. Eat healthy. There is no magic diet that fixes depression. It's a good idea to watch what you eat, though. If depression tends to make you overeat, getting in control of your eating will help you feel better.

Although nothing is definitive, Cook says there's evidence that foods with omega-3 fatty acids (such as salmon and tuna) and folic acid (such as spinach and avocado) could help ease depression.

5. Get enough sleep. Depression can make it hard to get enough shut-eye, and too little sleep can make depression worse.

What can you do? Start by making some changes to your lifestyle. Go to bed and get up at the same time every day. Try not to nap. Take all the distractions out of your bedroom -- no computer and no TV. In time, you may find your sleep improves.

6. Take on responsibilities. When you’re depressed, you may want to pull back from life and give up your responsibilities at home and at work. Don't. Staying involved and having daily responsibilities can help you maintain a lifestyle that can help counter depression. They ground you and give you a sense of accomplishment.

If you're not up to full-time school or work, that’s fine. Think about part-time. If that seems like too much, consider volunteer work.

7. Challenge negative thoughts. In your fight against depression, a lot of the work is mental -- changing how you think. When you're depressed, you leap to the worst possible conclusions.

The next time you're feeling terrible about yourself, use logic as a natural depression treatment. You might feel like no one likes you, but is there real evidence for that? You might feel like the most worthless person on the planet, but is that really likely? It takes practice, but in time you can beat back those negative thoughts before they get out of control.

8. Check with your doctor before using supplements. "There's promising evidence for certain supplements for depression," Cook says. Those include fish oil, folic acid, and SAMe. But more research needs to be done before we'll know for sure. Always check with your doctor before starting any supplement, especially if you’re already taking medications.

9. Do something new. When you’re depressed, you’re in a rut. Push yourself to do something different. Go to a museum. Pick up a used book and read it on a park bench. Volunteer at a soup kitchen. Take a language class.

"When we challenge ourselves to do something different, there are chemical changes in the brain," Cook says. "Trying something new alters the levels of [the brain chemical] dopamine, which is associated with pleasure, enjoyment, and learning."

10. Try to have fun. If you’re depressed, make time for things you enjoy. What if nothing seems fun anymore? "That's just a symptom of depression," Cook says. You have to keep trying anyway.

Source: http://www.webmd.com/depression/features/natural-treatments#2