is a state of mind where Living being breathe process disturbed due to contraction of Muscles, Airways as person hold his/her emotions due to negative thoughts or Body inputs for which there are no outputs.
Depression is a state of low mood and aversion to activity that can affect a person thoughts, behaviour, tendencies, feelings, and sense of well being. Sometimes depression may be temporarily. It may be due to mood disorder
Depression is a significant mental illness with physiological and psychological consequences, including sluggishness, dismissed interest and pleasure, and disturbances in sleep and appetite.
Our body is like Computer system, which generates output for every input or senses or does some activity on that input. When we hold to execute output for any input, Brain generates equal Hormones reaction. Like when we become impatience our leg moves or our body try to do some activity. Now in this situation, when we hold the legs, it creates stress in your body either in Brain or in your legs due to Hormones reaction.
Being mind in pure state or with pure thoughts, Breathing (inhale and exhale) is natural. Ideally body inhale and exhale in natural way and fulfil requirement of oxygen and flow of blood in the body.
When inhale process disturbed, flow of blood reduced to different parts of body, and when exhale process disturbed, exhale of carbon dioxide disturbed which distress different parts.
During breathing Human being moves air into and out of the lungs to facilitate gas exchange with the internal environment, bringing in oxygen and flushing out carbon dioxide.
All living being need oxygen for cellular respiration, which uses oxygen to break down foods for energy and produces carbon dioxide as a waste product. Breathing, or “external respiration”, brings air into the lungs where gas exchange takes place through diffusion. The body’s circulatory system transports these gases to and from the cells, where “cellular respiration” takes place.
Breathing pattern changed when your mood change. In other way you can change your mood by changing your breathing pattern . For instance, and perhaps the most common recommendation, is that deeper breathing which utilises the diaphragm and abdomen more can encourage a more relaxed and confident mood. Buddhists may consider that it helps precipitate a sense of inner-peace, holistic healers that it encourages an overall state of health and business advisers that it provides relief from work based stress.
Symptoms of Depression
Symptoms of Mild or Moderate Depression:
Consistent feeling of sadness, anxiety or anger.
Always passive, Hopeless, Frequent mood swing
Craving for sexual activity.
Markedly increased energy
Feelings of helplessness
Lack of interest in any activity, hobby, social involvement or sexual activity.
Apathy/lack of motivation
Appetite changes, like loss of appetite and/or weight, or excessive hunger, overeating, and/or weight gain
Fatigue/tiredness, decreased energy levels, slowness in activity or thought
Restlessness, agitation, irritability
Inability to focus, weak memory, make decisions
Headaches, backache, Digestive issues, Respiratory issues, Frequently shaking head
Disconnected/tangential thoughts or speech
Symptoms of Severe Depression
Thoughts of death or suicide, suicide attempts
Social isolation, avoids interactions with family or friends
Sleep changes, like insomia, early morning awakening, restless sleep, excess sleepiness, or oversleeping
How Depression impact your Life
Untreated, Depression can severly impact the sufferer’s activities, relationships, and career.
Who is at Risk of developing Depression
Anyone can suffer with depression, it may be heredity also. Women are more prone to depression compare to men may be twice.
Causes of Depression”:
Although it is difficult to list of key causes of depression, Key causes can be change in brain structure or chemistry. Neurotransmitter which maintains communication between brain and body may be out of balance. It may be due to certain medication, hormonal changes, due to loss of job, personal issues, lost of some loved one.
Play with Pets:
Playing with pets is one of best antidepressant. Pets are your best friend. When you play with him, you take your mind out of your problems. You play with pets, you diverts your though pattern and find your self relaxed.
Eat Smart to Lift Mind and Body
Enjoy eating fruits, meals, vegetables and whole grain. Enjoy healthy diet.
Choose Foods to Boost your mood
Some Studies say omega-3 fatty acids and vitamin B12 ease the mood changes of depression, especially for who may not get enough of these nutrients. Fatty fish like salmon, tuna and mackerel have omega-3s. So do flaxseed, nuts, soyabeans and dark green vegatables. Seafood is a good source of B12, but vegetarians can get it in fortified cereals, dairy products, and supplements.
Try Low-Fat Carbs for a Pick-Me-Up
Carbohydrates raise your level of the brain chemical serotonin, which enhances your sense of well-being. Go for low-fat options like popcorn, a baked potato, graham crackers, or pasta, Carbs from vegetables, fruit and whole grains are even better choices—they also give your fiber.
Drink Less Caffeine/Tea
Avoid caffeine products. Anxiety often happens along with depression. And too much caffeine can make your nervous system, jittery or anxious. While scientists haven’t found a clear linke between caffeine and depression, cutting back on it may help lower risk for the condition and improve your sleep.
Treat your Aches and Pains
When you hurt, it’s hard to stay in a good mood. Try to massage your Head regularly. It gives lot of relief.
Work out to change the way you Feel
Exercise works as anti-depressants for some people. And you don’t have to run a marathon. Just take a walk with a friend.
Once you start to enjoy exercise, make exercise your daily activity. Gradually you will enjoy exercise, it will improve your sleep as well as boost your mood.
Choose and Exercise You Enjoy
If you don’t like to run, you won’t last long training for a 10k race. You can take walks, go golfing without a car, ride a bike, work in your garden, play tennis, or go swimming. Do what you like to do. Then you’ll look forward to it and feel better when you do it.
Moderate exercise is important to alleviate depression because it causes the release of chemicals called endorphins.
Besides medical benefit, release of endorphins tends to change mood and self-esteem, reduce stress, increase energy level, and improve sleep. Engaging in just 30 minutes of activity that elevates heart rate three to four times per week is enough for anyone to reap the benefits of exercise.
Exercise with colleagues:
Connections with other can help you overcome the sluggish, lonely feelings of depression. Exercise with friends or a group. You’ll stay in touch and have support to keep yourself on track.
Ensure you spend time in sun light every day.
Do creative activities:
Dancing, Painting, Photography, music, knitting, or writing in a journal are all ways you can explore your feelings and express what’s on your mind. Not to be perfectionist, its enjoying good.
Creative activities release endorphin chemical in body, which gives relax to body and brain.
Do something that gives you pleasure. It may help you better understand who you are and how you feel.
Stay Relaxed, Stay Active:
Its little difficult to overcome stress and anxiety.
You should Learn to relax that can help reinstate calm and control.
There are many ways to relaxation, some key ways are:
Always say your sub-conscious mind RELAXED. When you say your subconscious mind to relax and divert your concentration towards mind relaxation, Your body, body nervous system and Air Branch system will act towards to normalize the natural body activity and will try to attain natural breathing system.
Your Sub-conscious mind is maximum active during morning wake up time. Do some Mediation, Prayer for 5-10 mints before starting any activity of the day. This gives best results to make us cheerful during day activity.
Practise some Yoga Asan either in morning or evening time keeps our body active and cheerful. There are many breathing exercise in Yoga like Pranayam, Brahmri which makes us relaxed and cheerful.
Yog Nidra is very useful activity for body and mind relaxation. 10-20 mints Yog nidra keep us cheerful during day activity. Important thing while doing Yog Nidra is you should be concentrated towards your mind and body parts only.
15-30 mints mediation makes our mind sharp, clear, cheerful and increase our decision taking capability. Mediation followed by Yog Nidra is very effective for relaxing our mind.
Chakra Meditation is type of mediation which increase effectiveness of Chakra’s in our body and increase energy level in our body. It improves our sleep, makes us relaxed.
Om and OHM chanting any time of day is very useful for mind relaxation. While OM chanting improves our digestion and makes us relaxed, OHM chanting improved our sleeping and relaxation.
Singing song, Listening songs keep our mind and body cheerful and active. Enjoy warm bath to keep body and mind relaxed.
Lack of exercise, sleep, weak eating habits are key reasons for depression among students.
Stress and Anxiety that comes during study includes financial worries, anxiety for the job, relationship issues etc.
Depressed students are more likely to indulge in drinking, smoking, consumption of tobacco products and participate in risky sexual behaviors to cope with emotional pain.
Regular Exercise, Yoga, Meditation, Hypnosis or Concentration techniques, Participation in Sports activity, Involvement in cultural activities, Dance and Music are some of best way to stay refreshed and active.
If still students are not able to cope up, it is better to consult counsellor in college during Depression. And if counsellor is not available in college, take help of professor to deal with depression. If college professor are not able to help, consult specialist.
There are therapies for handling depression like Cognitive Behavior and Behavior activation. Focus is primarily on Discussion, Control on Negative thoughts and involvement in the activities of your interest.
Working during Depression:
Working during depression all depends on level of severity and how do you manage your thought process and behavior. If you are suffering mild or moderate level and feel comfortable that you can handle you day to day activity, better to engage yourself in day to day or professional activity. Keeping yourself busy definitely elevate your mood, may refreshes you.
However avoid to take extra stress which you cannot manage. It may further dampen your weakness. Once you over engage yourself and increase burden that may not be good for health.