How to fight with suicidal thoughts? Take a deep breath and calm yourself

Don’t let stress suppress your life

Know about stress and how be to be stress-free

Stress, tension, and anxiety have become part of our daily routines; it has impacted our lives hugely and has become everyone’s behavioral trait. We see every task of our life as a new tension. Even getting a few hours of rest seems like a mission to some of us. Being in stress all the time results in releasing of chemicals into the blood, thereby affecting our health and giving birth to a new form of tension related health problem. Tension and anxiety hamper your body and mind in different ways, for example, you sometimes even forget to drink water, skip meals and are not able to interact properly with others. Stress may lead to health problems like asthma, diabetes, headaches, indigestion, etc. If stress is not managed it may affect a person’s psyche. 

Signs of extreme stress

The trickiest thing about stress is you don’t realize you are getting used to it. You don’t understand what is going on inside. It may seem normal how your body reacts to certain situations but, eventually you get used to it. Therefore, it is important to know the signals and symptoms of stress. Symptoms of stress can be divided into four categories. 

• Emotional Signals- Feeling of isolation and loneliness, depression, agitation, always irritated, unhappiness, anxiety. 
• Behavioral Signals- Smoking a cigarette, consuming alcohol, taking drugs for relaxing, excessive or no appetite, lack of sleep or sleeping too much, nervousness.
• Physical Symptoms-Dizziness, constipation, pain and aches, infections, abnormal heart beat rate.
• Psychological Symptoms- Loss of memory, negative attitude, poor judgment, unstoppable thoughts, lack of concentration. 

Causes of Stress

The factors that contribute to stress are known as ‘Stressors’. Causes of stress can be of two types- internal causes and external causes. 

• Internal Causes of stress- Always expecting worse, stubborn mind sets, negative inner self, not able to accept reality.
• External Causes of stress- Peer pressure, relationship problems, financial burden, trauma or injury, poor work conditions, death of a close one.

Health Problems due to stress

Stress can damage almost every system in your body. From immune system to digestive system, reproductive or respiratory system and lead to health issues. Common health problems related to stress are-

• Heart Disease
• Skin infections
• Diabetes
• Obesity
• Alzheimer’s Disease
• OCD (Obsessive Compulsive Disorder)
• Neurological Problems

How to cope up with stress 

• Healthy Diet- Tasty and healthy food is one of the best stress busters. A diet full of carbohydrates, proteins, fiber, vitamins can help you in combating stress and keeps you always energetic.
• Exercise- Engaging yourself in some kind of physical workout increases the amount of blood flow in your body and maintaining your heart beat rate. Regular workout involving running, walking, swimming, yoga, and aerobics can be beneficial in relieving stress.  
• Link with others- Hanging out with your friends and family can also help in dealing with stress. Complementing and helping others can bring a lot of change within you. Spending time your pet also keeps your mood fresh.

How to come out of depression effectively

Depression is a prolonged feeling of sadness, fear, hopelessness, anxiety, anger, guilt, helplessness and emptiness. The person suffering from depression may lose interest in the activities that once used to excite him. They might have problems in making decisions, remembering details and face relationship difficulties. They may even attempt or commit suicide.

A person going through depression might be suffering from insomnia, excessive sleeping, fatigue, digestive problems, loss of energy and enthusiasm.

There is a wide spectrum of things or events which can cause depressions. Some serious hardships during childhood like loss of a loved one, sexual or physical abuse can lead to depression in the later stages of life. Certain changes in human body like the menopause, childbirth, certain medical diagnosis (cancer, HIV); certain medication can be the cause of a depressed mood.

Chronic use of certain drugs of abuse including alcohol, sedatives, and opioids like heroin could aggravate the problem. Financial problems, job related issues, bullying, jealousy, and separation, social isolations are among the other reasons which make people vulnerable to depression.

When you're depressed, it can feel as if you will never be able to get out of this trap. However even the most severe depressions are treatable. If your depression is not allowing you to lead a normal life, don't hesitate to seek help. There are many effective treatments from therapy to medication to healthy lifestyle changes that can help you get better. Here are a few depression treatment tips that can be of great help but keep in mind that there is no "one size fits all" treatment. What is beneficial for one person might not work for the other, so plan accordingly. Remember there is no hard and fast rule to treat depression.

• Try to find the root cause of your depression: It is important to know whether your depression is due to an underlying medical condition or some personal problem and then try to find the treatment accordingly.
• Don't rely on medication alone: it can help you treat the symptoms of depression for short or moderate term, but usually not suitable for long term use. You can ask for professional help.
• Get social support: start sharing your problem with your friends, family or you can even join some support groups. Joining a support group is a great idea because all the members there can easily relate to your problem and can help you get better by sharing their personal experiences.
• Exercise: lifestyle changes like doing regular exercise can be as effective as medication. During exercise a number of chemicals like endorphins, serotonins are released inside the brains which help you feel good. Even a 30-60 minutes workout can do wonders. Going for a walk in nature, spending time amongst the plants and trees have also benefited people suffering from depression.
• Nutrition: Eating a healthy and balanced diet will help you stay energetic the whole day and would avoid frequent mood swings. People who are constantly on a diet are usually very irritable and tend to look at things negatively, that is because we need a certain amount of good fat for our brain cells to function properly and when we are devoid of the same our whole system goes into low energy leading to a depressive frame of mind.
• Sleep: Sleep directly affects your mood. Sleep deprivation exacerbates irritability, moodiness, sadness, and fatigue. Make it very sure that you take at least seven hours of sleep a day.

An estimated 350 million people of all ages suffer from depression globally. Half of the people suffering from this disorder don't seek any medical or professional help because of the societal stigma associated with it. Our society need to be a little open minded and should accept them the way they are.

How Mental Health Affects Physical Health

There is an inextricable linkage between your physical and mental health. Many people still tend to ignore the plain truth that our body's physical health is interlinked to our mental health, and both cannot be separated. A decline in one of them causes disruption to the other. Whenever you are stressed, disturbed, or feeling emotionally low, you suffer from physical ailments that make you inactive and unhealthy. There are hundreds of studies that have demonstrated this strong connection.

Effects of Poor Mental Health on Your Physical Well-being

• According to the American Academy of Family Physicians, poor mental health reduces the immunity of your body, making you more vulnerable to physical ailments.
• Lifestyle changes have increased stress, and other mental health problems are taking its toll on the overall well-being and health of the population. Stress has been linked to many diseases and physical ailments. Negative feelings as well as poor mental health aggravates any physical discomfort experienced by the body.
• Stress, anxiety, and depression can lead to hordes of disturbances in your physical health, such as sleep disruptions, digestion problems, back pain, headache, fatigue, etc. Stress hormones are released in the body, which may increase blood pressure and trigger anger, aggressiveness, fear, or any negative feelings. If this continues for a long time, the persistent high level of stress hormones in the body causes changes in the brain chemistry. This could culminate into heart diseases, stroke, sleep problems, headaches, and other chronic illnesses.
• Obesity is prevalent among children and adults alike, which makes them inactive, lazy, and more vulnerable to various diseases and infections. Again, if you are physically unfit, your mood changes, which makes you irritable and cranky and affect your general well-being and health.
• Intense emotions, breakups, loss of a loved one, etc., make you feel low. These stressful situations leave you depressed. If you bottle up your feelings, they tend to come out in the form of aggression, anger, rejection, etc. A person with a mental health condition is more likely to indulge in risky and unsafe actions, like substance abuse, violence, self-destruction, or suicide.
• People with chronic pain are thrice at a risk of developing a mental health condition and those suffering bouts of depression are three times more at a risk of developing continuing long-term pain.

Hence, it is very important to take care of your emotions, and preserve a balance between your physical and mental health.

How to maintain balance between mental and physical health

• Taking care of yourself is vital in the first place. Our body gives out signals to convey that all is not well with it. Look out for these signs. Do not ignore them as they are ways of communication between you and your body.
• Venting out your feelings and indulging in an activity to relax and soothe your nerves is extremely essential. Exercising and yoga are ways through which you can keep stress at bay. Exercise reduces stress, increases blood circulation, and improves immunity.
• Crying is also an excellent way of dealing with stress, grief, and other negative emotions. The emotional tears contain higher amounts of the stress hormones, which are eliminated from the body. This is the reason why crying makes you feel good.
• Indulging in your favourite hobby, like reading, travelling, trekking, cycling, etc., which you thoroughly enjoy doing, will help keep stress at bay. It will help you relax and rejuvenate.

Therefore, your mental health also plays a critical role to keep you physically fit. Keep a positive attitude. Learn and inculcate effective ways to cope with the negative feelings, and adopt a healthy lifestyle, which will not only improve your overall health, but will keep you fit as a fiddle to overcome all the obstacles in life.

Time For A Break: Five-Point Stress Busters

It is difficult to point out one way in which stress can affect you. Psychologists believe it can harm you in multiple ways; that it is, in fact, a ‘silent killer’. Unfortunately, in today’s highly competitive world, the number of people suffering from stress is rapidly increasing.

90% of the working class is stressed because of some reason. Once you are stressed, you lose concentration in addition to inviting diseases like high blood pressure, diabetes, tension and migraine.

However, experts opine that beating stress isn’t that difficult if a person is aware of it. Here are 5 easy ways to bust it:

Vent It Out

One of the major reasons for stress, according to psychologists, is the bottling up of emotions. The best way to get rid of it is by venting out the frustration. Write down everything that is happening within you. Everything will be in black and white in front of you. That also helps in getting to know what causes stress and ultimately in resolving the issues.

Good Food, Good Life

Diet directly influences the brain’s neurotransmitter system, thus influencing one’s mood. Diet that is rich in carbohydrates relieves depression but increases chances of disorders such as carbohydrate craving and obesity. A well-balanced diet rich in protein and micronutrients, moderate in carbohydrates and low in fat generally improves the mood.

Indulge In Love Making

When the feeling of compassion is triggered, it is out to enhance your mood. Science suggests that good sex reduces pain and discomfort. The body also releases oxytocin-the love hormone-during sex which makes a person happy. Talk and share while making love. An engaging foreplay is also a certified way to reduce tension, say sexologists.

Meditate And Relax

At a time when work schedule are jam-packed, a few minutes in quiet can help reduce stress. Working professionals should spend a few minutes with themselves every day. Shut your eyes for a few minutes and release stress with positive affirmations like “I’m happy” or “I’m at peace”.

Take A Break

Networking can help as much as being alone. Be in the company of happy people in order to reduce negativity. Other ways to beat stress include going for a walk, watching a movie or talking to a friend. 

What Happens When We Are Depressed

When you suffer from depression, you may not just feel low; a number of other symptoms can also affect you:

1. Appetite: You may lose your appetite or develop a tendency for overeating.
2. Concentration: You may have difficulty focusing on things such as listening to music, watching television, reading books, or talking to other people.
3. Energy: You may feel tired all the time, have little energy and not be bothered to do things, or do them only with a lot of effort on your part.
4. Interest: You may lose interest in hobbies and sex, and find that nothing really gives you pleasure anymore.
5. Movement: You or other people may notice that you’re moving or speaking much slower than you used to. Or, you may be more fidgety or restless, moving around much more than usual.
6. Self-worth: You may feel that you’ve let yourself or other people down and feel bad about yourself. You may see yourself as a failure.
7. Sleep: You may find getting to sleep difficult, or you wake up once or more times in the middle of the night or too early in the morning. Alternatively, you may find that you sleep too much, and struggle to get up.
8. Thoughts of self-harm: You may have thoughts that you’d be better off dead, that the world would be better off without you or that life is just not worth living anymore. Or, you may think that you want to hurt yourself in some other way. Such thoughts can be very distressing.

If you recognise any of the above symptoms in yourself-particularly if they’ve been going on for a couple of weeks or longer, or they’re severe, consult your psychiatrist without delay. Various treatments, including talking therapies and medication, are available to you and can be very effective in getting you back on track.

Common reasons for feeling low

If you feel low, this doesn’t necessarily mean that you suffer from depression. Here are some other common causes of low mood-which may at times turn into a ‘full’ depression:

1. Bereavement and major life events: A time of mourning is a natural reaction to the death of someone close, and you’re bound to feel low for a while, often for weeks, months or even years. Sometimes, other life events such as getting divorced or losing your job can lead to a period of feeling low. Seek medical advice when the death of a close person is affecting you more than you’d expect or when you find that getting back on with your day-to-day life is difficult.
2. Illness: Many infectious diseases and chronic conditions such as diabetes, heart disease and osteo- or rheumatoid arthritis can be accompanied by symptoms of depression. If your depressive symptoms last for longer than a couple of weeks or they’re very severe, consult your psychiatrist.
3. Medication: Certain drugs such as the oral contraceptive pill and blood pressure lowering medication can sometimes make you feel depressed. Check the information sheets that come with any medication that you take for possible effects on your mood, and consult your psychiatrist if you’re concerned.
4. Stress: Feeling overworked or under pressure at home or work can bring on stress and low mood, particularly when this situation has been going on for a while.

Taking the first step towards getting help if you suffer from symptoms of depression can take a bit of courage. You’ve got a very good chance of getting better after receiving appropriate treatment, and your psychiatrist should be the first port of call.

Bipolar Disorder: Symptoms, Causes and more

Bipolar disorder, often known as manic-depressive disorder is related with mood swings ranging from depression to the extremity of mania. When you are feeling low, you may lose interest in certain activities and cut out from the rest of the world. When your mood’s pendulum shifts to the other side, you may feel ecstatic and full of energy. Mood swings may vary from time to time. They can happen only a few times or several times. In certain cases, bipolar depression symptoms of depression and mania can happen simultaneously.

Even though bipolar disorder is a disturbing and long-term health issue, you can always keep a tap on mood swings by following a proper treatment plan. Most of the time, bipolar disorders can be easily managed with the help of medications and psychotherapy.

Symptoms

Bipolar disorder is specified into categories each having different set of symptoms including:

• Bipolar disorder 1: Mood swings are associated with bipolar 1 disorder and can cause immense loss in relationships, jobs and studies. Freaking attacks can be extreme and treacherous.
• Bipolar disorder 2: As compared to bipolar 1 disorder, bipolar 2 disorder is less extreme. You can occasionally suffer from frustration, irritability but largely you can carry on your day-to-day activities without much of a hassle. Instead of suffering from intense mania, you suffer from hypomania- a less severe form of mania. In this disorder, duration of depression lasts longer than duration of hypomania.
• Cyclothymic disorder: Cyclothymic disorder is a lighter form of bipolar disorder. With cyclothymia, depression and hypomania can be troublesome but mood swings can be easily managed as they are with other types of bipolar disorders.

The precise symptoms of bipolar disorder differ from individual to individual. For some people, depression can cause much worries, for other people maniac situations are main worries. Symptoms of hypomania and depression can occur together. This is called mixed episode.

Listed below are some of the signs that Maniac Phase show:

• Poor judgment
• Fast speech
• Behavior becomes aggressive
• Frequent altercations
• Decreased sleep
• Use of drugs or alcohol
• Regular absence from work
• Frustration
• Reduced performance at work  

Signs and symptoms of distressing phase of bipolar disease:

• Sleep issues
• Tiredness
• Despair
• Difficulty in concentration
• Low appetite
• Felling cut out from the world
• Anxiety problems

Causes

The precise cause of bipolar disorder is still unknown. However, there are certain factors believed to be associated with the disease:

• Patients with bipolar disease tend to develop physical changes in the brain. How these changes happen and why they appear, is unsure.
• Unevenness in the brain chemicals plays an important role in causing bipolar disorder and other mood disorders.
• Hormonal imbalance is also attributed to bipolar disorder.
• Bipolar disorder is seen more in people who have inherited this disease from a sibling or parent. 

Risk Factors

Factors that may increase the development of bipolar disorder are:

• Someone in the relation carrying the bipolar disorder gene.
• Taking high levels of stress.
• Inadequate drug intake.
• Early age, especially early 20s. 

When to see a psychiatrist

When you start experiencing symptoms of depression, stress or hypomania, see your psychiatrist immediately. Bipolar disorder does not heal itself. Getting help from a medical service provider will do a great deal managing your symptoms.