A Few Ways to Cope with Anxiety and Depression










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Good afternoon Wellness Fam!

Over the past few years, living in the DC Metro area has been a unique experience, and while putting yourself out there at any age can be daunting, living here has opened my eyes to new possibilities.  Early on social media had skewed my perception of success which made staying positive in an ever changing environment a difficult task, but fortunately enough, I was able to shake those negative vibes and bounce back from my quarter life crisis. I empathize with other millennials living in "The Age Of Uncertainty" who have limited coping skills and suffer from "invisible disabilities", such as anxiety or depression. Although venturing outside ones comfort zone can be rewarding, some one suffering from either of these disabilities may feel that would be impossible. Todays agenda will focus on combating different forms of depression with exercise, mindfulness, whole foods, meditation, & the power of positive thinking.


Cold Pressed Pain)

Imagine a cold winters day in the DC Metro area, its early January, and you are amongst a hoard of stoic passengers, all racing to beat the 7:00 am rush.  Those not guzzling their Starbucks coffee or scrolling through their Galaxy's or I-phones to pass the time, are probably listening to their favorite playlist to mentally prepare for the daily grind. As the train slows to a halt due to some track maintenance (single tracking),a few things occur which will alter your perception. Amongst the grumblings of irritated passerby's, a distraught young woman in her late 20s sits next to you with  tears in her eyes. Before you can utter a word of concern, she beats you to the punch. "I suffer from clinical depression & I can't go on like this much longer". As these cryptic words set in, time seems to stand still, she proceeds: Jane Doe:"When I wake up I feel drained, I internalize negative thoughts & I hate my job with a passion!  As you scan the crowd for a familiar face to assist with no avail, all you can do is listen to the plight of this young woman. How would you reassure this woman's sense of confidence? 
(You)Listening
(Jane Doe): "All winter" long I feel worthless, some days I feel like, staying in bed. Other days I just want to end it all...
You: How long have you felt this way
Jane Doe: For the past three years, but I'm at an all time low "All winter", my doctor diagnosed me with SAD. 

For those who are unaware,
Seasonal Affective Disorder (Or SAD for Short) can be a debilitating form of major depression
and is estimated to effect 10 million Americans each year. According to Psychology Today Magazine "women are 4 times more likely than men to be effected by SAD". Some treatments for this condition are medications, cognitive behavioral therapy, and exercise. 


Jane Doe:...
You: Ya know, I empathize with you. You have been struggling with lots of pain and I am here to listen to what you have to say.
Jane Doe:...
You: *Google Search "SAD"
You:...What would you say if I could help you come up with five solutions that may help you out of this darkness?
Jane Doe: I'll hear you out..
You: Although you may be living through some of the darkest days of your life. Just know that through the darkest nights, there is always a brighter day.

According to Harvard Health Publishing "One in 10 Adults in the United States Struggles with depression and anti depressant medications are a common way to treat the condition. However pills aren't the only solution." Most Americans today live in climates with harsh winters and limited sunlight.  Which means that the chances of you feeling the blues in the winter time is much greater.  One thing that can be done that will keep your moods in check is to take Vitamin D Supplements. Not saying that this is a silver bullet for depression, however with time and consistency
the chances of it reducing your symptoms over the long haul are much greater than taking nothing at all. Perhaps the best form of  treatment that helps people who experience SAD is "broad band light therapy".  Click on the YouTube link below to learn more.

  
                               

        

Mood Booster Special)

Regardless of your age everyone goes through a period where everything that can go wrong does.  The only thing you can really do on days like these, is focus on the things that are within your control, such as your diet.  This recipe is a personal favorite of mine, not only because it tastes great but it is also loaded with natural vitamins/nutrients that are essential to bringing balance to your immune system and can enhance your overall sense of well being. 
All you need is 
Recipe)
1 /4 Cup of Rolled Oats, 1 cup of Almond Milk, 1 Handful of Baby Spinach, 1/3 Cup of Walnuts, (2 Scoops of Vanilla Protein Powder Optional),1 Cup of Blueberries & 1 Cup of Almond Milk (Cashew, Soy, or Lactaid)& 1 Banana

 This smoothie works well as a meal replacement or a protein shake. 



Step 1) Load Up Your Bullet!




Step 2) Run the Bullet from 30-60 sec.





Step 3) Pour Smoothie Into a Glass



Step 4) Toast Up!





Exercise

Lets face facts, the number one reason people choose not to exercise is a lack of "time". Americans live pretty hectic lives juggling multiple hats between friends, family and work so exercising can  be tough to factor into a busy schedule. The solution to this problem comes in the form of "High Intensity Interval Training" (or HIIT for short.) These workouts can last anywhere from 5-10 or 15-30 minutes depending on your program. Results of performing HIIT exercises are increased metabolism, increased at rest fat burning, increased lean muscle mass, improved cardiovascular health and last but not least a balanced mood.  Spin cycling for example, has the added health benefits of increased blood flow through out your body, endorphins being released within your brain, and the additional benefit of a healthy mood.   Some of the better known at home work out if you are ready to try something new are T-25 and P90X3.   

If you suffer from anxiety or depression one physical practice that will benefit your mind, body, and spirit would be the practice of  "Yoga".   According to Yoga International "Mindfulness is the process by which momentary engagement is developed. It’s not a technique to bestow rapture or bliss, but rather a method of discovering peace." In other words the being mindful is to be present and accept things as they are. You can achieve this through meditation which does not have to be time consuming (5min of deep breathing). 

Whole Foods)
Next time you go to the supermarket try this experiment. Shop around the perimeter of the market and stick to perishable items that you see. Fruits, vegetables, and meats are the building blocks of what made human beings, well human. For much of human history that's basically what people ate to survive. According to Honor Whiteman "Compared with subjects who consumed no fruits and vegetables, those who ate up to 800 grams - or 10 portions - each day were found to have a 33 percent lower risk of stroke, a 28 percent reduced risk of CVD, a 24 percent lower risk of heart disease, and a 13 percent decrease in cancer risk.

*Bonus Smoothie Recipe: 1/4 cup of oats, handful of spinach, 1/3 cup of walnuts, a cup of Greek yogurt(or two scoops of vanilla protein powder), 1 cup of cherries, 1 banana, and a 1/2 a diced apple.





Step: 1 Load All Ingredients  

Step 2: Run Bullet For 60 Sec.

Step 3: Pour Out The Contents & Enjoy


The Power Of Positive Thinking)
From motivational speakers, to successful business men, to your favorite athletes, more people practice some kind of positive reinforcement. Perhaps the greatest thing about being human is our ability to shape our own destinies.  As a wise man (Buddha) once said "What you think you become. What you feel you attract.  What you imagine you create." 

Finale)
Conductor:Next stop Silver Spring!!!
You: Never be afraid to try something new.
Jane Doe:...Thank you.. for everything..
You: Anytime, just think positive, believe in yourself and never give up.  You're stronger than you know.



https://www-medicalnewstoday-com.cdn.ampproject.org/v/s/www.medicalnewstoday.com/articles/amp/316022?amp_js_v=a2&amp_gsa=1&usqp=mq331AQECAFQAg%3D%3D#referrer=https%3A%2F%2Fwww.google.com&amp_tf=From%20%251%24s&ampshare=https%3A%2F%2Fwww.medicalnewstoday.com%2Farticles%2F316022.php
Live Strong Article
Depression 
What-is-mindfulness

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