YOGA FOR DEPRESSION

•

                                                   

"Sadness is like the flow of water.  Our tears can cleanse us, emptying out old, held-in pain.  On the other hand, when sadness continues too long, that watery flow of cleansing emotion can harden like ice into depression," writes Amy Weintraub in her book, "Yoga for Depression" A Compassionate Guide to Relieve Suffering Through Yoga.  

For a depressed person, exercise is intolerable.  Doing only three poses a day can breathe new light and life into a depressed person's mood. 

The practice of yoga can help melt that hardened ice. Weintraub urges to start small with gentle stretching in the bed,
doing a section of a DVD or video, then working up to a few poses a day.  When you're ready for a class, start with a restorative class, and look for classes geared toward depression and anxiety.  Shannon Page Schneider, owner of Om Time Yoga Centers and a teacher/trainer/blogger, says that yogic communities can fill a space of loneliness. "Community creates a cultural pattern of connection that helps significantly with depression, "she says.  "There is the lesson that one is not alone when one shows up to yoga."

• Yoga works to alleviate depression by increasing brain chemicals that contribute to the feel – good hormones; endorphins, enkephalins, and serotonins. 

•

• Yoga reduces cortisol (the stress hormone that makes you gain weight in your abdomen) levels, increases oxygen, and reduces muscle stiffness and tension.

• When practicing yoga, GABA, the neurotransmitter that protects us from depression and anxiety is raised; resulting in a calmer and quieter mind.

•

•

• Yoga postures incorporates breathing exercises that expands the lungs, decompresses areas of tension, and releases dammed - up emotions; creating a freer space within the body and mind 

•

• When you practice yoga, you practice self-love, self-acceptance, and self-awareness. 

SOURCES:

www.yogafordepression.com

www.americanyogaassociation.org

www.life.gaiam.com

DISCLAIMER

The Blog, Black and Blue is not a substitute for direct, personal, professional mental medical care and diagnosis. None of the advice, or natural therapies and supplements mentioned should be used without clearance from your physician or mental health care provider. The information contained within this blog is not intended to provide specific physical or mental health advice, or any other advice whatsoever, for any individual or company and should not be relied upon in that regard. I am not a licensed mental health therapist and nothing on this website should be misconstrued to mean otherwise.

EXERCISE

         THERE are many natural therapies that you can utilize to help ease or alleviate your depression; in addition to your conventional talk therapy and medications.   One of the natural therapies that can help ease your depression is EXERCISE.     
The benefits of exercise are not only physical, but also mental and psychological.  Exercise, particularly reduces the level of stress (adrenaline and cortisol) hormones in your body. Exercise also stimulates the production of endorphins, nor-epinephrine, and dopamine which are natural anti-depressants.  Walking - an excellent form of exercise lifts the mood, reduces stress, boosts self-esteem, protects against heart disease, prevents osteoporosis, manages weight, lowers blood pressure, strengthens the heart, lungs, and muscles, and improves energy levels. Bicycling, swimming, yoga, tai - chi are also other good ways to relieve the symptoms of stress and depression.                      

DISCLAIMER:

The Blog, Black and Blue is not a substitution for direct, personal, professional mental medical care and diagnosis. None of the advice, or natural therapies and supplements mentioned should be used without clearance from your physician or mental health care provider. The information contained within this blog is not intended to provide specific physical or mental health advice, or any other advice whatsoever, for any individual or company should not be relied upon in that regard. I am not a licensed mental health therapist and nothing on this website should be misconstrued to mean otherwise.




Sources from Pinterest

NATURAL ALTERNATIVES TO ALLEVIATE/REDUCE THE SYMPTOMS OF DEPRESSION

There are many natural therapies that you can utilize to help ease or alleviate your depression; in addition to your conventional talk therapy and medications, if you choose too.  Please consult with your doctor and pharmacist if you decide to take any herbs along with you medications.  There can be negative interactions; especially with St. Johns Wort. 

You would be surprised how simple things like walking everyday for twenty minutes in sunlight can improve your mood and help you sleep better.  Supplements can also help your depression as can eating healthy. Yoga is excellent for you mentally and physically.  Meditation can reduce blood pressure, relieve stress, and open your mind and consciousness to light and a Higher Power.  Journaling can put you in touch with your feelings.  Visualizing and affirming your dreams and goals are positive steps toward a healthier and productive life. Having a grateful heart puts a positive perspective on things.

There are natural therapies I will discuss in the next posts.

•EXERCISE
YOGA

AFFIRMATIONS AND VISUALIZATIONS

•MEDITATION

•JOURNALING

•A HIGHER POWER

•EATING HEALTHY

•BE GOOD TO YOURSELF

•A CIRCLE OF SUPPORT

•AN ATTITUDE OF GRATITUDE

•EXPRESS YOURSELF

•

YO

•

•

•

DISCLAIMER

The Blog, Black and Blue is not a substitution for direct, personal, professional mental medical care and diagnosis. None of the advice, or natural therapies and supplements mentioned should be used without clearance from your physician or mental health care provider. The information contained within this blog is not intended to provide specific physical or mental health advice, or any other advice whatsoever, for any individual or company and should not be relied upon in that regard. I am not a licensed mental health therapist and nothing on this website should be misconstrued to mean otherwise.

WHY YOU MUST GET HELP

Depression

does not go away by itself. You need to get help before it gets worse.

Depression can impact how long we live.  It affects our brain, heart, and ultimately our bodies physically, mentally, emotionally, sexually, psychologically, and spiritually.

When you seek help for the first time, it is important to talk to a therapist as well as taking medication (depending upon your diagnosis), until you are stabilized and starting to feel better.

Depression is the #1 cause of Alcoholism, Drug Abuse, and Other Addictions.

Depression can be an all-pervasive emotional - mental -physical source of misery. It's hard to hurt so completely and for so long without seeking some relief from the pain.

These "self medications" need not be chemical. People have been known to abuse just about anything you can name in an effort to distract themselves from an untreated depression: food, sex, TV, gambling, work - even romance and religion.

There are many alternative natural and supplemental therapies that you can utilize, along with the traditional treatments which I will discuss in future posts.

 

The problems of alcoholism

and drug addiction

have strong links to depression.

The search for highs may often begin as a flight from lows.

Nathan S. Kline, M.D.

 

 

 

 

 

 

Sources: How to Heal Depression

                Harold H Bloomfield, M.D.                

                Peter McWilliams

 

 

 

 

 

DISCLAIMER

The Blog, Black and Blue are not a substitute for direct, personal, professional mental medical care and diagnosis. None of the advice, or natural therapies and supplements mentioned should be used without clearance from your physician or mental health care provider. The information contained within this blog is not intended to provide specific physical or mental health advice, or any other advice whatsoever, for any individual or company and should not be relied upon in that regard. I am not a licensed mental health therapist and nothing on this website should be misconstrued to mean otherwise.



 

 

 

SITUATIONAL DEPRESSION

Situational or environmental depression is a a set of events or circumstances that can potentially overwhelm our normal coping skills. A diagnosis of a major illness, surviving a serious car accident, or a losing everything you own to a hurricane can render us feeling hopeless and overwhelmed. For women of color; unending poverty, domestic violence, a hostile work place are often sources that contribute to our situational or environmental depression. For us, these situations can be unending- leaving us feeling sad, angry, and hopeless about ourselves and our life. Symptoms can develop within ninety days of an occurrence. Again, for women of color, we often experience more than one of these negative factors at the same time. If these circumstances are left untreated or addressed – it can lead to major depression. You should address your situation by talking to a close friend, your minister, a support group, or hot line. Eating a well-balanced diet and getting regular exercise will help alleviate some of the feelings of hopelessness. If your symptoms persist, you may need to seek the help of a  psychotherapist for short term therapy and /or meds.

SYMPTOMS OF SITUATIONAL DEPRESSION

Nervousness
Headaches, stomachaches, or heart palpitations
Missing work, school,  or social activities
Changes, in sleeping or eating habits
Low energy or being tired all of the time
Abusing drugs or alcohol

RISKS FACTORS FOR SITUATIONAL DEPRESSION

Poverty: Some of us live from paycheck to paycheck which can lead to: anxiety, stress,  guilt, and feelings of helplessness. Being poor can wear us out. Working two or three jobs just to survive leads to: exhaustion, irritability, anger, and feelings of hopelessness. Hidden poverty: we drive nice cars, wear designer clothes, and pay rent or mortgages on luxurious apartments and homes - yet living beyond our means; being harassed by creditors, having our cars repossessed, eviction from our apartments, and/or losing our homes.

Violence: A woman’s assailant can be her father, brother, uncle, husband, family friend, a stranger, or a neighbor with whom she has a trusting relationship. An assault can range from verbal to physical to sexual. Domestic abuse runs in cycles of “hot” to “cold” -tensions build, erupt, then calm, until the next cycle. Victims of violence often blame themselves for the assaults and experience self-hatred, anxiety, guilt, and loss of interest in pleasurable activities ( sex). You can experience physical ailments and injuries after an assault.

Violence and pregnancy: Violence during pregnancy is the leading cause for birth defects and infant death which can lead to: twice as likely to miscarry, and your baby being underweight. We suffer psychological trauma from the abuse; shock, denial of the abuse, stress, isolation, missed doctor appointments, and depression. A pregnant woman is 60% at risk of being abused than that of a non-pregnant woman. An unplanned pregnancy can trigger the initial violent attack. Depression during pregnancy can trigger severe postpartum depression – which can interfere with placental nourishment. Assaults can escalate after the birth of the baby; from the father being deprived of sleep, the mother’s preoccupation with the baby, and lack of attention towards him, and being too tired for sex.

Workplace stress/harassment/hostile environment: As black women, we cope with being harassed sexually, emotionally, intellectually, and psychologically because of our color, age, weight,and/or sex in the workplace. Consequently, we suffer from stress, anger, missed days of work, lack of promotions and raises, and job satisfaction.

Beauty standards: Despite the fact that some white women covet our lips and buttocks, we still struggle with our own images and the impossible beauty standards that are imposed upon us from videos, film, fashion magazines, etc. The wig, hair, and skin bleaching industries rakes in billions of dollars from our need to blend into white society and attain the beauty values that are European based.

Chronic illnesses:  Cancer, heart disease, and diabetes.  Hopelessness and depression can set in from dealing with a chronic disease or illness that also impacts our lives mentally, emotionally, financially, and spiritually.

Divorce/Widowed: Grief, loneliness, and depression can set in from losing a loved one.

MORE TRIGGERS FOR SITUATIONAL DEPRESSION

No resolution for past abuses as a child or young woman such as:

Sexual abuse

Incest

Rape

Violence

Emotional abuse

SOURCES:

Women and Depression, M. Sara Rosenthal

www.depressionhelps.com

www.everydayhealth.com

www.elementsbehaviorallhealth.com

Black and Blue is not a substitute for direct, personal, professional mental health medical care and diagnosis. None of the natural therapies and supplements mentioned should be used without clearance from your physician or mental health care provider. The information contained within this blog is not intended to provide specific physical or mental health advice, or any other advice whatsoever, for any individual or company and should not be relied upon in that regard. I am not a licensed mental health therapist and nothing on this website should be misconstrued to mean otherwise.

 

What Depression Sounds Like

• I just don't feel like it.
• Go without me.
• I don't care.
• I just want to die.
• You want a piece of this, motherfucker?!
• I'm 'a bust a cap in his ass.
• Shut up bitch.
• Somebody's gonna pay.
• I'll give you something to cry about.
• Go away.
•  I can't feel anything.
• What's the point?
• I don't drink too much!
• I don't feel right. I know something is wrong with me, but the doctor can't find it.
• It's just nerves.
• I can't stop crying.
• I can't handle it.
• I don't need anybody.
• People just let you down.
• I don't trust anyone.
• Can you supersize that?
• I'm fat and ugly; nobody would want me.
• I can't breathe.
• I think I'm having a heart attack.
• Nothing good ever happens to me.
• Life sucks.
• I ain't shit.
• That nigga ain't shit

Excerpt from "Black Pain" It Just Looks Like We're Not Hurting

Terrie M. Williams

20 Signs That You Might Be Depressed

1. You are always too busy - never have or take the time to give yourself the care you need.
2. You are running from something; something is eating at you.
3. You keep things that bother you locked up inside, festering . You're are afraid to speak about disappointment, hurt, fears; you are afraid to express anger. You hold on to grudges for way too long.
4. You can't ask people for what you need.
5. You lie about everything, even simple things.
6. You can't wait to get home to eat - something, anything- and lots of it. It's the only thing that soothes you.
7. You just don't have energy to do anything  - you have to force yourself to do everything.
8. Everything is so hard that you're sleeping a lot. It's damn near impossible to get up. You are afraid to get up.
9. You can't seem to concentrate - on any one thing.
10. You are steadily gaining weight.
11. You are not doing work that brings you joy; you are just working a gig and holding out for the paycheck.
12. You haven't been touched in months or years; you haven't gotten any (yeah, I said it!)in who knows how long; hell you haven't even had a massage!
13. You have a persistent, gnawing feeling that something is wrong.  And you're right!
14. People are talking - you know this because their lips are moving- but you have no idea what they are saying. You aren't even there.
15. You used to care a lot about what you wore; now you just wear anything that fits.
16. You stay a home a little too often.  You call in sick at least once a month.
17. You think this is the end of your rope-there's no way you can face another day.
18. You wonder if you're having a nervous breakdown.
19. You cry a lot and without warning.
20. Every morning you wake up with crippling anxiety, terrified to get out of bed and face the world.

Excerpt from "Black Pain" It Just Looks Like We're Not Hurting by Terrie M. Williams

Poverty and Depression

•We often live from paycheck to paycheck which leads to anxiety, stress, guilt, and feelings of helplessness. Being poor can wear us out. Working two or three jobs can cause exhaustion, irritability, anger, and feelings of hopelessness. Hidden poverty is also living beyond our means. Some of us drive nice cars, wear designer clothes, and pay rent or mortgages on luxurious apartments and homes we can't afford, which can lead to - being harassed by creditors, having our cars repossessed, being evicted from our apartments and or losing our homes. Which can lead to depression.