The Plan of Action

SO.. since the last post it just shows that it can take one look, one comment or one moment to make you feel well and truly useless again. I must admit sometimes it is the hardest thing ever to keep a happy face going and to try and stay up-beat when all you want to do is run away or curl up in a small ball and be left alone. Let me tell you with a big family, that is near impossible. Your every move will be questioned and to be honest with you it is just a way of people telling you that they care, without actually telling you. 

As well as this, people also don't realise when something that they do is 'pushing your buttons'. For example, if my sister doesn't eat what I believe is sufficient, it seriously has a big affect on my mood (I previously suffered horrendously with anorexia nervosa). What I am now planning, and hoping to give advice on, is ways to deal with this kind of negativity/comments, that just set you off, and make you want to run to the edge of the world and be left alone.

This is going to be my 'plan of action'. Everyones is different. It shouldn't be the same as everyone elses, because everyones depression stems from different situations. 

So..

The first thing I am going to do when someone 'pushes my buttons' is walk away. I know how hard this is. It's like there is someone telling you to stay - to let that situation keep happening. But WHY would you do that to yourself. Its like a recipe for disaster - you are setting yourself up for more and more upset and sadness. Is it worth it?

Next, once I have removed myself from the situation, I will put on my favourite song. It doesn't have to be uplifting, or so loud that you can't hear yourself think. It just needs to be something that may put a little smile in your heart - not necessarily on your face - but just give you a tiny boost. I will NOT stop the music after 1 play through, I will carry on listening and listening to it until I feel calmer, less 'depressed' as such. 

Although I will have removed myself from the situation, the next step after the music is to remove yourself from the surroundings. For example, if the thing that made you upset was in the house, go for a walk or a drive. Take yourself away from the place that made you feel worthless or useless, or made your anxiety sky rocket. Its all about being proactive. If the environment you are in is causing you stress, remove yourself from it. I know it is easier said than done but think of the benefits! 

After I've done these three steps, I will treat myself.  That doesn't necessarily mean splurging on a whole new outfit. What it means is recognising that you have done a good job by not being consumed by the situation that has caused the upset in the first place. I suggest you start somewhere small, a large gift to yourself could be overwhelming. 

Finally, write down on a piece of paper or a post-it note that you did it . You didn't get beaten by the situation. I could easily sit there and cry and cry or binge eat myself into a gigantic mess. But instead you and I can choose to amend the outcome. Make the note positive: "I won" or "I did it" are both simple reminders that you didn't succumb to the negativity surrounding you. You didn't let yourself fall into that negative spiral and you should be proud of that! 

From tomorrow I am going to choose. I know that my sisters habits get to me, but I won't respond. Why should I? All it will do is hurt me that much more. I will not succumb to the binge eating thoughts that are connected to my depression because all it does is cause me even more depression. Its a negative cycle and if this continues, I know the outcome - I wont ever win... 

But that won't be the outcome. I'm starting my binge-free life. My plan of action - of leaving the situation, listening to music and rewarding myself will mean that I won't get to that point. I will fight this depression, as will all of you! 

Lots of love, 

Hannah x

Mood boosting foods

There have been many studies to suggest that medication and therapy may not be the only ways to reduce and combat your depression. Some people feel that your diet and the vitamins and minerals you get from certain foods can also help boost your moods. As a personal study, I am going to try and incorporate these foods into my diet to discover whether the results from the studies are correct, and that the foods you eat have an impact on your mood.

The first way to 'boost your mood' is to include more protein in your diet. This is because it includes an essential amino acid - tyrptophan. This amino acid has an effect on your brain and influences your mood. Therefore a steady supply of protein is needed in order to keep your mood constant. In many studies it has been shown to improve the mood of people with depression. Examples of protein sources are:

• Meat - such as chicken/beef/lamb
• Fish - both oily and white fish
• Nuts and seeds 
• Lentils and quinoa 
• Cheese
• Beans 
• Quorn/Tofu or vegetarian supplement

Another way is to include more of Vitamin B12 into your diet. This vitamin is associated with controlling your mood and therefore if you are lacking in vitamin B12 then it is likely that your mood will be lacking too. This is why you need variety in your diet. There is no point in eating sweet potatoes for every meal, just because they are high in beta carotene, because this will mean that you do not get essential micro-nutrients from other sources. Foods high in vitamin B12 include:

• Eggs
• Fish - especially shellfish
• Cheese 
• Low fat dairy 
• Tofu 
• Red meats

Oily fish is also recommended 1-2 times per week to try and reduce depression. The Omegas can help to overcome certain brain disorders and the potassium, iron and B vitamins help maintain healthy brain chemistry. Types of oily fish are mackerel, sardines, salmon and fresh tuna.

Maintaining a constant fluid intake is also important. The early effects of mild dehydration can affect our feelings and often lead to restless or irritable behaviour. You can also lose concentration and your efficiency will be reduced in mental tasks. It is recommended to drink 2-3 litres of water per day.

Selenium is a mineral which is necessary to all functions of the body. However, studies have shown increased depression, irritability, anxiety and tiredness in people with low selenium levels. To increase your selenium levels, your diet should be rich in foods such as: 

• Brazil nuts - one of the best sources of selenium
• Lean meats
• Eggs
• Seeds and other nuts 
• Fish and Shellfish

Another mineral which has been proven to boost your moods and lower your depression is magnesium. It produces and supports the brain chemical of serotonin which increases happiness -  the same hormone that is released when you exercise. Women have much lower levels of serotonin, and therefore need more magnesium in their diet than men. Magnesium rich foods include: 

• Avocados
• Spinach
• Black beans
• Salmon
• Oats
• Quinoa and other wholegrains

There are other studies that have been carried out to improve your moods and lower depression, including high carbohydrate diets. For the next few weeks I shall be updating you on my progress of including all the foods listed above in abundance. However I believe from my research that the best way to use food to beat your depression is to have a BALANCED diet full of healthy fats, protein and low GI carbs. 

Depression - The details

What is depression?

Many people used depression as an everyday word; I bet at least everyone has said at least once 'I'm depressed' without knowing the exact background behind it. The exact definiton of depression is 'severe, typically prolonged, feelings of despondency and dejection.'

Therefore, with true depression, comes low moods and other symptoms for a long period of time - which can interfere with everyday life and activities. It can develop very quickly or gradually, it can affect both men and women and it is curable. It can be bought on by life events or changes in body chemistry, or both. 

What are the signs of depression?

There are several signs of depression - the core symptoms being persistent sadness or low moods, and a marked loss of interest/enjoyment in activities. 

Other common symptoms include: 

• Change in appetite - either having a poor appetite resulting in weight loss or comfort eating, resulting in weight gain. 
• Tiredness/fatigue and loss of energy. 
• Disturbed sleep - which may be difficulty in falling asleep, waking up too early or waking up several times during the night. It can also cause you to sleep too much in order to 'numb the depression.'
• Poor concentration and indecisiveness - you may find it hard to read, cook, work and complete other simple tasks. 
• Agitation and slowing of movements.
• Feelings of worthlessness or inappropriate guilt. 
• Recurrent or detailed thoughts about death/dying. You are usually preoccupied with the thought of death and dying, sometimes having thoughts such as 'I shouldn't be here', 'Life isn't worth living' and sadly some even plan their suicide.

You are usually diagnosed with depression if you have some of these symptoms and if they impair your normal functioning - such as affecting your work, relationships and family. 

It is common for you to develop physical symptoms such as headaches, palpitations, chest pains and aches. 

What causes depression?

The exact cause of depression is unknown - and although some people are prone to it, it can develop for any reason and happen to anyone. There may be some genetic factor that makes more people prone to depression than others however - meaning the condition is passed on through families. 

The episode of depression may also be triggered by a life event such as a relationship problem, illness, redundancy or bereavement. Although it is more likely to develop within women, men can also get depression. 

What help is available?

The first step is to contact your doctor and from their they can diagnose the depression and the correct treatment to you, dependent on the severity of the depression.

One option is to be prescribed antidepressant medicines. Although it cannot alter your circumstances, many symptoms including poor concentration and sleep are alleviated by these. Therefore the aim is to allow you to function more normally and increase your ability to deal with the problems. 

Another treatment involves psychological treatments. The most common is CBT which stands for cognitive behavioural therapy. It is based upon the idea that certain ways of thinking can trigger or fuel certain mental health problems - including depression. The therapist will try to identify any thoughts that may contribute to your depression and change your ways of thinking to avoid these thoughts. 

The final psychological treatment is Interpersonal therapy. This is based upon the idea that your personal relationships may play a large role in affecting your mood and mental state. Therefore, the therapist tries to improve your interaction with others. 

In the coming weeks I will be providing more information about the treatments of depression and other theories that have been developed in order to reduce and prevent depression, such as diet, exercise and supplements. 

Welcome!

Hi everyone and welcome to my blog! 

I have started this blog/project as I have suffered from depression for the past few years and want to raise awareness and help people deal with their depression, which is a serious issue and not to be brushed over. 
There is an awful stigma surrounding depression, with many people telling others to just 'get over it'. However, everyone who has struggled and suffered with depression knows how hard it is to do this and therefore within this blog I hope to provide tips to make your days a little easier and brighter, and also provide more information surrounding depression and processes you could take to complete it. 

Keep smiling everyone, 
Hannah x