DEPRESSION (PART 1)
I wanted to show you how pain affects a person.
There are two sides to everything. Heads or tails on a coin, left and right, wrong and right, good and bad, alpha and omega, start and finish. In the centre is the point of equilibrium. Even every one of you has two personalities. Have you ever experienced something bad, like someone caused you to lose your job, or someone made stories about you and tarnished your reputation, or someone caused you to lose everything? If you have had any bad experience, it is normal for human beings to curse or fight or want to return the favor to that person. So when this happens you bring out the other side or other half of yourself. The bad person suddenly comes out of the closet. So now do you believe that even you have two sides or two personalities? Most of the time, we try our best to keep that side of us at bay or hidden.
After speaking to many people, I realized that I need to explain why a support group is necessary. Many people believe that Faith is the only answer to all problems and they are correct. But, how do you make someone a believer when they have lost all hope. They don’t care about Faith. They don’t believe that anything is possible any more. So how is prayer going to help someone who believes that they don’t need prayer? Now let me explain. Refer to slide.
I hope that makes sense.
Recap:
In our last meeting we introduced the Support Group and what we are about, we learnt about Chronic Pain and how to deal with it.
Today we will discuss Depression:
I have asked that everyone share a 2 to 5 min on depression whether it be personnel or from research or from experience from someone else. Let’s start with….
Thank you.
Feeling down from time to time is a normal part of life, but when emotions such as hopelessness and despair take hold and just won't go away, you may have depression. Depression makes it tough to function and enjoy life like you once did. Just getting through the day can be overwhelming. But no matter how hopeless you feel, you can get better. Learning about depression—and the many things you can do to help yourself—is the first step to overcoming the problem.
Definition of Depression:
Depression (major depressive disorder or clinical depression) is a common but serious mood disorder. It causes severe symptoms that affect how you feel, think, and handle daily activities, such as sleeping, eating, or working. To be diagnosed with depression, the symptoms must be present for at least two weeks.
What are the symptoms of depression?
Depression varies from person to person, but there are some common signs and symptoms. It’s important to remember that these symptoms can be part of life’s normal lows. But the more symptoms you have, the stronger they are, and the longer they’ve lasted—the more likely it is that you’re dealing with depression.
Symptoms of depression include:
Feelings of helplessness and hopelessness: A bleak outlook—nothing will ever get better and there’s nothing you can do to improve your situation.
Loss of interest in daily activities: You don’t care anymore about former hobbies, pastimes, social activities, or sex. You’ve lost your ability to feel joy and pleasure.
Appetite or weight changes: Significant weight loss or weight gain—a change of more than 5% of body weight in a month.
Sleep changes: Either insomnia, especially waking in the early hours of the morning, or oversleeping.
Anger or irritability: Feeling agitated, restless, or even violent. Your tolerance level is low, your temper short, and everything and everyone gets on your nerves.
Loss of energy: Feeling fatigued, sluggish, and physically drained. Your whole body may feel heavy, and even small tasks are exhausting or take longer to complete.
Self-loathing: Strong feelings of worthlessness or guilt. You harshly criticize yourself for perceived faults and mistakes.
Reckless behavior: You engage in escapist behavior such as substance abuse, compulsive gambling, reckless driving, or dangerous sports.
Concentration problems: Trouble focusing, making decisions, or remembering things.
Unexplained aches and pains: An increase in physical complaints such as headaches, back pain, aching muscles, and stomach pain.
Is it depression or bipolar disorder?
Bipolar disorder, also known as manic depression, involves serious shifts in moods, energy, thinking, and behavior. Because it looks so similar to depression when in the low phase, it is often overlooked and misdiagnosed. This is a problem, because antidepressants for bipolar depression can make the condition worse. If you’ve ever gone through phases where you experienced excessive feelings of euphoria, a decreased need for sleep, racing thoughts, and impulsive behavior, consider getting evaluated for bipolar disorder. See: Bipolar Disorder Signs and Symptoms.
Depression and suicide risk
Depression is a major risk factor for suicide. The deep despair and hopelessness that goes along with depression can make suicide feel like the only way to escape the pain. If you have a loved one with depression, take any suicidal talk or behavior seriously and watch for the warning signs:
Talking about killing or harming one’s self
Expressing strong feelings of hopelessness or being trapped
An unusual preoccupation with death or dying
Acting recklessly, as if they have a death wish (e.g. speeding through red lights)
Calling or visiting people to say goodbye
Getting affairs in order (giving away prized possessions, tying up loose ends)
Saying things like “Everyone would be better off without me” or “I want out”
A sudden switch from being extremely depressed to acting calm and happy
If you think a friend or family member is considering suicide, express your concern and seek help immediately. Talking openly about suicidal thoughts and feelings can save a life.
If You Are Feeling Suicidal...
When you’re feeling depressed or suicidal, your problems don’t seem temporary—they seem overwhelming and permanent. But with time, you will feel better, especially if you get help. There are many people who want to support you during this difficult time, so please reach out!
Contact: South African Depression and Anxiety Group (SADAG), Zane Wilson on 011 234 4837 or e-mail zane1@medport.co.za or 24 hour number 0 800 12 13 14
The symptoms of depression can vary with gender and age
Depression often varies according to age and gender, with symptoms differing between men and women, or young people and older adults.
Depression in men: Depressed men are less likely to acknowledge feelings of self-loathing and hopelessness. Instead, they tend to complain about fatigue, irritability, sleep problems, and loss of interest in work and hobbies. They’re also more likely to experience symptoms such as anger, aggression, reckless behavior, and substance abuse.
Depression in women: Women are more likely to experience symptoms such as pronounced feelings of guilt, excessive sleeping, overeating, and weight gain. Depression in women is also impacted by hormonal factors during menstruation, pregnancy, and menopause. Up to 1 in 7 women experience depression following childbirth, a condition known as postpartum depression.
Depression in teens: Irritability, anger, and agitation are often the most noticeable symptoms in depressed teens—not sadness. They may also complain of headaches, stomachaches, or other physical pains.
Depression in older adults: Older adults tend to complain more about the physical rather than the emotional signs and symptoms of depression: things like fatigue, unexplained aches and pains, and memory problems. They may also neglect their personal appearance and stop taking critical medications for their health.
Types of depression
Depression comes in many shapes and forms. Knowing what type of depression you have can help you manage your symptoms and get the most effective treatment.
Major depression
Major depression is much less common than mild or moderate depression and is characterized by intense, relentless symptoms.
Left untreated, major depression typically lasts for about six months.
Some people experience just a single depressive episode in their lifetime, but major depression can be a recurring disorder.
Atypical depression
Atypical depression is a common subtype of major depression with a specific symptom pattern. It responds better to some therapies and medications than others, so identifying it can be helpful.
People with atypical depression experience, a temporary mood lift in response to positive events, such as after receiving good news or while out with friends.
Other symptoms of atypical depression include weight gain, increased appetite, sleeping excessively, a heavy feeling in the arms and legs, and sensitivity to rejection.
Dysthymia (recurrent, mild depression)
Dysthymia is a type of chronic “low-grade” depression. More days than not, you feel mildly or moderately depressed, although you may have brief periods of normal mood.
The symptoms of dysthymia are not as strong as the symptoms of major depression, but they last a long time (at least two years).
Some people also experience major depressive episodes on top of dysthymia, a condition known as “double depression.”
If you suffer from dysthymia, you may feel like you’ve always been depressed. Or you may think that your continuous low mood is “just the way you are.”
Seasonal Affective Disorder (SAD)
For some people, the reduced daylight hours of winter lead to a form of depression known as seasonal affective disorder (SAD). SAD affects about 1% to 2% of the population, particularly women and young people.
SAD can make you feel like a completely different person to who you are in the summer: hopeless, sad, tense, or stressed, with no interest in friends or activities you normally love.
SAD usually begins in winter when the days become shorter and remains until the brighter days of spring.
Depression causes and risk factors
While some illnesses have a specific medical cause, making treatment straightforward, depression is more complicated. Depression is not just the result of a chemical imbalance in the brain that can be simply cured with medication. It’s caused by a combination of biological, psychological, and social factors. In other words, your lifestyle choices, relationships and coping skills matter just as much—if not more so—than genetics.
Quick Tip: No two people are affected the same way by depression and there is no "one-size-fits-all" for treatment. It may take some trial and error to find the treatment that works best for you.
Today we will stop there and pick up from here in our next meeting.
Today I would also like to introduce you something quite different and that can and will help each and every one of you in your daily life.
I have to ask the question “what is the first and the last act or thing that you do in life?” Ask someone the answer.
In order to live and keep the body healthy, we require not only food and water, but also air to breathe. The air we breathe is even more important than eating and drinking. Without food we can survive several weeks. Without water we can survive for a few days. However, without breathing we can survive for just a few minutes. Our life begins and ends with a breath.
Breathing
The First act of life – Breathing.
The Last act of life – Breathing.
Everything else lies somewhere in the middle but seems to assume utmost importance in our life. And this key element called breath, driving our very life journey, how often do we stop to observe the process of breathing in and out during the day? We don't feel the need to because it is so natural. But do you know a little attention on the way we breathe can open up numerous secrets to good health? Increased immunity, a calm and relaxed mind, and a happy state of being, for starters? All this by learning to breathe right!
But who needs to learn how to breathe? Doesn't it keep happening on its own all the time? Yes, but pranayamas (breathing techniques) help regulate the flow of breath, removing any blocks in the nadis (subtle energy channels) so that both our body and mind stay healthy.
Breathing Exercises, Both On and Off Your Mat
Pranayama: The 4th Limb of Yoga Explained
In yoga, it’s called the branch dedicated to our breathing techniques Pranayama, which means breath control.
Breathing exercises are a huge part of any yoga practice, and they can be a very useful tool in our daily lives, too.
There are a bunch of different techniques you can try utilizing for different effects. Here are just a few, in no particular order.
Before you get started, it’s always important to try to take a few relaxed breaths before and after each exercise. Start with just 30 seconds per exercise, building to longer increments of time as your body is ready. If you get dizzy, simply stop and relax for a few minutes, evening out your breath.
1. Lion’s Breath
This breath control activity encourages a sudden release, and invites a little playfulness into the practice. This is one of the most fun breathing practices, especially for kids. It is also a great addition to an adult class on Friday evenings or Saturday mornings, when everyone is ready to let go of the week they have had, and embrace the weekend.
Lion’s Breath involves inhaling deeply through your nose then leaning your head back and opening your mouth very wide to exhale loudly while sticking your tongue out. Try practicing this while rising your arms up on the inhale and forming cactus arms (arms and head that form a cactus tree, hands up at right angle, fingers pointing up) with your exhale to accentuate the relieving effects.
2. Breath of Fire
Used in Bikram classes, this practice is very warming, as the name itself implies. It is great for warming up the abdominal muscles and ignites Tapas, or heat, in the organs. This is superb for a practice that is focused on detoxing.
Practice Breath of Fire by sitting tall, inhaling gently through your nose, then vigorously pumping your exhale out through your nose while pulling your navel in repeatedly and in short spurts. Each pull in with your belly exerts another exhale quickly after the last. Make your inhales and exhales even in force, depth, and time.
3. Skull Cleanser
Otherwise known as Kapalabhati Breathing, this technique is another cleansing breath exercise that raises your energy level dramatically. Basically, it is the same as the Breath of Fire technique, but with a larger emphasis on the exhale, and with your arms straight up above your head to promote lymph circulation through the upper body.
Hold your hands in the mudra of your choice. For example, try Apana Mudra for invoking the future. Simply make your hands look like a dog’s head with the ring and middle finger resting on your thumb in a triangle, stick your pinkie and pointer finger straight up like ears.
4. Three Part Breathing
This slow, smooth process is super relaxing and is wonderful for insomnia, anxiety, stress, and frustrating situations. Three Part Breathing calms the mind and soothes the muscles. It is a wonderful way to end a late evening practice or begin a restorative practice.
Start by placing one hand on your upper chest and the other on your navel. Inhale into your chest then your upper abdomen, and finally puff your belly out like a balloon. Slowly release the breath in the same way, smoothly exhaling the air from your belly, then your upper abdomen, then your chest.
5. Alternate Nostril Breathing
This breathing exercise takes focus and clarity to prevent getting confused and to remember where you are in the process. For this reason it is best used before an exam or when you are trying to ignite focus and discipline for any reason. Focusing in this way can be calming as it clears the mind, so many people will use it before bed if they tend to over think stuff at night.
Practice this technique by placing your right middle and pointer fingers in the palm of your hand leaving just your pinkie and ring fingers and your thumb free. Take your right thumb over your right nostril and inhale through the left nostril. Now take your ring finger and place it over your left nostril to exhale through the right nostril.
Next leave your hand as it is and inhale through the left nostril, then switch, placing your thumb over your right nostril and exhaling through the left nostril.
Repeat this until you are finished with your breathing exercise.
The first few times you try this one you may get your left and right confused. Don’t give up; you’re not alone in that struggle. Try to remember that each time you inhale you are sealing the breath in and that is when you switch sides.
6. Bellows Breath
Bellows Breath is very, very invigorating and is a wonderful way to begin an early morning Power yoga practice, or to wake yourself up in the middle of a meeting or long lecture.
Raise your hands up to the sky in little fists, or with the fingers splayed out wide. Inhale through your mouth and with every exhale, drop your elbows into your side body and make a “HA” sound from the bottom of your diaphragm.
Don’t be afraid to be loud here, as this is incredibly freeing and releases any pent up energy, stagnation, or frustrations very quickly.
7. Ujjayi Breath
This is the most used breathing technique, as it is easy to perform during your physical practice, no matter what type of practice you have. It is useful for calming the mind and the nervous system in tricky situations both on and off the mat. It sounds like the ocean and can cool you off very quickly.
Practice Ujjayi breathing by inhaling and exhaling through your nose. Drag the breath along the back of your throat so that it creates a gentle hissing sound and feels like sipping a cool drink through a straw. Try to make each inhale last as long as the exhale, and take each breath a little deeper than the last until your breathing is long and smooth.
Practice your breathing techniques as often as possible. Being able to control your breath will deepen your physical practice dramatically, and will help you take each posture longer, deeper, and more healthfully.
Beyond that, it will change your emotional health and allow you to stay cool as a cucumber in arduous situations down the line.
Did you enjoy that? So please try this in your daily excise routine. Once you have mastered the techniques it will become easier and just become part of you. In our next meeting we will continue on the topic of Depression, yes I know that is depressing but that is the only way that we can learn on how to deal with depression whether it’s you or someone that you know. Please bring a soft ball or a roll of knitting string or something soft that you can squeeze in your hand.
I want to say that giving HOPE to someone is the same as giving LIFE to that person. So keep up the good work and God Bless You.