Depression Road

One of my special talents (no big head here just historical evidence) is translating and adopting seemingly unrelated concepts to solve problems. This is the context for sharing how I used a traditional business tool SWOT (Strengths, Weaknesses, Opportunities, Threats) to assess and plot a path out of depression. First off, using business tools for mental health is a great thing because it allows for taking the illness into a more pragmatic framework than traditional therapy approaches. Secondly, business concepts are known to many so there is an innate comfort in relating to them. Third, using a tool that is not psychological in nature may help put more emphasis on problem solving than illness identification. What I mean by this is a different viewpoint that focuses on current practices and options moving forward. So lets begin. SWOT is a staple of competitive analysis tools in business. You can read a good writeup here: https://www.mindtools.com/pages/article/newTMC_05.htm My ado...

After almost a year of searching for, testing and developing practices to eliminate depression, I've come up with the most essential 4 that has the greatest impact. I'll keep this really simple. 1. Start the morning right (5-minutes) State out loud: I am the maker of my good day Make a list of 3 positive things you a thankful in your life Make a daily to-do list of 3 items (must, optional, just for me) Commit to make the day count for you (learn something, feel progress) 2. Reset when unwanted thoughts, events, whatever happens Make a list of 5-minute activities (water plants, load dish washer, sort laundry, send a message to a friend, walk around the block, window shop online for something specific, have a cup of tea, meditate, listen to a song/talk/audio book, etc.) Whenever you sense the onset of a downward feeling (usually a gut or heart squeeze) nip it immediately by doing one of the items from your list 3. Take a 15-minute 'me time' Create a playlist of meditation...

It is completely okay to acknowledge that we are struggling with depression! The problem starts when such acknowledgement turns into self-sabotaging habits. Have you skipped exercise one day which turned into days? How about getting take-out food rather than cooking which led to eating out most days? Habits start with an good and necessary decision to take a break from something that is repeated.  This happens when we don't put a limit on the behavior. Here are some examples and possible solutions to depression created self-perpetuating habits in no particular order. Oversleeping Sleep is necessary and wonderful for regenerating the body. However, when we sleep more than our body needs, it can turn into sluggishness. Depression often makes us try to hide from our pain and suffering for which sleep is a 'perfect' solution... for a few times but repeated use will have diminishing positive effect and increasing inability to get out of the vicious cycle of depression...

Depression and food Not everyone with depression has a weight issue but most will encounter food issues like cravings, upset stomach, cramps, nausea, irregular eating pattern, mood eating, and so forth. Weight gain Here is the first picture to ponder... If you struggle keeping your weight down, you are probably in the depression-obesity cycle. Cravings People with depression often have cravings, especially carbohydrates. Sugar is actually hindering the management of depression. Stayed tuned for added materials.

I will outline attitudinal difference between acknowledging and accepting depression. Acknowledging means that you are fully aware of your negative mental state and have the choice of finding ways to deal with it.  This also means that you are not in denial.  Those who have not acknowledged their state of mind and emotions caused by depression do not have a choice but suffer. Acknowledging also means that you now reached the point where you can embark on the depression road to make life better.  You can seek more information about your particular version of depression, find the right medication, and engage with a therapist. Acknowledging also means that you can start self-observation, self-examination, and self-awareness practices.  There are a lot of resources out there.  My advice would to be read some and identify a few sources that really resonates with you (like it is your style) so that you can put reading into practice. The most important thing is...

We are truly failing our young people with depression! Take a look at the comparison. It is astounding to me to see that 60.1% of adolescents received NO treatment for their depression while it is about half of that for adults. The picture is even more bleak when it comes to proper treatment of medication and therapy. The most scary thing is that these numbers only represent the population with diagnosed cases.  Depending on the source, the estimates of undiagnosed cases could be as high as  two-third  in the US and even more globally. I can think of many reasons for this. 1. Young people are less capable/willing to communicate their need for help. Ideas: school programs, volunteer therapists, online forums, mentoring, buddy system, develop a behavioral assessment list that is unique to children 2. Parents are not aware of their child's mind Ideas: recommend psychological assessment as prevention, educate about signs of depression, provide platforms/even...

Truthfully, I have never seen a person with depression who doesn't have some other mental and/or physical condition. There are many studies, one of which was published in JAMA Psychiatry , that we have a 1 in 5 chance to experience depression in our lifetime.  The findings indicate comorbidity (existing together) with other psychiatric disorders as follows: substance use disorder - 57.9% previous anxiety disorder - 37.3% personality disorder - 31.9% This study also points out that we have an increased rate of self-medication with other substances like cannabis.  Personally, I use nicotine (my addiction) and Nutella. Depression is also very common with people who have physical illness. Here is a fairly simple read from the Medical Journal of Australia  that discusses the complexity of having depression and physical problems. The gist of physical illness and depression is that there is a pretty good chance of: - having both - medicine often treats the ph...

It's been well known that music helps people with depression. You can read research and a lot more about how music can help at the American Music Therapy Association 's website. I won't bore you with the musical theory behind my choices (being a violinist I know a bit about it), just let it suffice that the most constructive pieces for depression (in my opinion) are written in a variation of major keys. Here are a few of my suggestions: Uplifting Classical: Liszt - Les Preludes  https://www.youtube.com/watch?v=zDEem_aEttE Pop: Bette Middler - Wind beneath my wings  https://www.youtube.com/watch?v=0iAzMRKFX3c Motivating Classical: Dvorak's 8th Symphony  https://www.youtube.com/watch?v=zfP29uN33L8 Pop: Whitney Houston -  https://www.youtube.com/watch?v=27Lf9gEioxI Productive Classical: J.S. Bach - Brandenburg concertos  https://www.youtube.com/watch?v=NCPM8DEsvmc Pop: Queen - Don't stop me now  https://www.youtube.com/watch?v=HgzGwKwLmgM C...

I know what some will say... I just can't get myself moving.  If you need motivation, here is a reason why.  Exercise increases neurotransmitters, the stuff in the brain responsible for regulating physical and mental well being. Here is some research you can read. For my money, you don't have to be an athlete or exhaust yourself to get some benefit from exercise.  Start slow and small, then increase intensity as you get better.  The most important thing is to do something every day so you body develops a 'need' for moving.  I'd say you'll feel that 'need' in about 3 weeks at which point it becomes easier to get going.  Developing this healthy habit will help with your depression. Many will also say that exercise takes time which they don't have.  As my mother said, "you have time for what you make time for".  You can do something just about anywhere! If you think that exercising requires money, I'll show you how you can get in sh...

Depression, mild or sever, is on the rise worldwide.  Why?  Contribution from pressure from work, speed of life, finances, family issues, and societal/technological changes add to our ability to cope with and effectively process the mental, emotional, physical, and psychological demands on us.  The good news is that these are triggers that can be eliminated. The purpose of this blog is to share the techniques and tips that have worked for me and others I know who live with depression and their loved ones who support them.