Depression Busters! 9 Common Depression Triggers Most People Ignore

By Christine Silva

Depression affects 1 out of every 10 Americans, although most people with depression do not seek treatment. Depression has been tied to heredity, biological disorders, and traumatic events. Major depression is one of the leading causes of disability worldwide. Bipolar disorder (also called manic-depression) is generally accepted as an inherited condition, although the disorder can develop without any previous hereditable conditions.

According to the US Surgeon General’s Office, depression has definite biological factors, and should not be taken lightly. However, some forms of depression are sparked by physical illness and environmental factors, such as anemia and hypothyroidism. Depression affects memory, sexual appetite, sleeping habits, and many other daily activities. Some common symptoms of depression are:

•Sleeplessness
•Lethargy and lack of energy
•Loss of interest in sports, sex, and other activities
•Frequent Crying
•Thoughts of hopelessness or suicide
•Problems concentrating
•Isolation

There are many environmental triggers for depression. Most people are unaware that simple allergies can trigger depression, and they suffer needlessly. Note the following 9 triggers and see if you can eliminate them from your life! Remember, if you are currently on anti-depressants; do not EVER “quit” taking them without the advice and guidance of your doctor.

1. Allergies: many allergies are major triggers for depression. Even low-grade allergies, if left untreated, can cause depressive symptoms in the long-term. Food allergies are even worse, because many food allergies cannot be detected by conventional allergy tests. Food allergies can cause muscle pain, fatigue, low moods, and chronic infection. If you want to check and see if you have food allergies, try an “allergy diet” for one week, to see if your symptoms improve.
Eat only:
a.Vegetables and fruits (but no corn or citrus!)
b.Meats (but no lunchmeat, hot dogs, smoked or processed meat!—the preservatives in lunchmeats have even been shown to trigger massive migraines, depression, and serious allergic reactions in some people)
c.Certain whole grains; avoid wheat! (oats, brown rice, barley)
d.Water

Re-examine your symptoms after a week, and see if you have improved. Also, if you suspect seasonal allergies to mold, pollen, dust, or other environmental factors, try taking an over the counter allergy medicine such as Claritin, or seek the advice of your doctor. Itchy eyes, sneezing, and lethargy are all common allergy symptoms.

2. Aerosols and Perfumes: household aerosols, perfumes, and “air fresheners” are one of the leading causes of allergies and sinusitis in the US. People will purchase air fresheners and unknowingly subject themselves to headaches, depressive symptoms, allergies, and chronic sinus infections. According to the EPA, 95% of chemicals used in household fragrances are synthetic compounds derived from petroleum. They include benzene derivatives, chloroform, and other known toxins. If you suffer from asthma, depression, sinus infections, or other related disorders, ditch all perfumes and air fresheners. Even some natural fragrances, like pine turpentine (pine-scented cleaners) can cause reactions in some individuals. Switch to a fragrance-free detergent and fabric softener. Many of these toxins are also present in cosmetics. If possible, try all-natural cosmetics and cleaners. You may notice positive changes almost immediately.

3. Dieting: dieting can cause depression, especially if it leads to nutrient deficiency. If you are dieting, make sure to take a good multi-vitamin. Try to make nutrient-rich food choices.

4. Dehydration: watch your levels of dehydration. Even mild dehydration can cause sluggishness, confusion, and depressive feelings. If you rarely drink water, and instead drink diet sodas, coffee, or other diuretic beverages, you are doing your body a great disservice. Increasing your water intake between meals grants a multitude of health benefits, including fewer headaches, more energy, weight loss, less constipation, and better mental and motor function.

5. Sleep Deprivation: lack of sleep is a major issue in the US. Most people need 8-10 hours of sleep every night, but studies suggest that most Americans live on much less. Sleep deprivation can lead to irritability and daytime exhaustion.

6. Prescription Medications: many prescription medications cause depressive symptoms in some individuals. If you have depression, talk to your doctor about the possibility that your prescription medications are the culprit for your low moods. Some commonly prescribed drugs with possible depressive side effects are:

a. Anti-malarial drugs

b. Birth-control pills

c. Antihistamines

d. Antihypertensives (high blood pressure medications)

e. Anabolic steroids

f. Benzodiazepines (sleeping pills, used to treat insomnia)

Talk to your physician about possible side effects of your prescription medications. Sometimes a slight change in dosage or prescription can make a big difference in your mood!

7. Pregnancy: childbirth and subsequent “baby blues” are common feelings for many women. Post-partum depression, a more serious condition, requires intervention and careful monitoring by a physician.

8. Weather-related depression: also called seasonal affective disorder; a psychological condition that causes depression, fatigue, irritability, and insomnia. If you feel that you suffer from seasonal depression, talk to your doctor. Light therapy, tanning beds, and exposure to natural sunlight may help alleviate this condition.

9. Toxic Exposure: environmental toxins are one of the leading causes of depression, fatigue, and chronic illness. Fatigue and low energy are the most common symptoms associated with chemical exposure. Common household chemicals, such as acetone, bleach, paint thinner, house paints, and toluene have been shown to cause fatigue and depressive episodes in many individuals. If you have recently moved into a new home, remodeled an office, or used pesticides (to kill termites, roaches, or fleas), you may be a victim of this chemically-related depression.

Depression is a serious illness that should not be ignored. If you feel that you have depression, seek medical advice as soon as possible. That being said, you may alleviate depressive symptoms significantly by examining your environment, changing your diet, and eliminating the use of certain chemicals and perfumes. Natural soaps, cleaners, and chemical-free cosmetics are all readily available on the market and are excellent alternatives to chemical cleaners and soaps. Allergy shots, mild sauna use (for detoxification) and nutritional support can be helpful when recovering from environmental toxins. With the help of your physician, you may be able to dramatically alleviate symptoms with some simple lifestyle changes.

Sources: National Institutes of Mental Health, US Surgeon General, Environmental Protection Agency, Archives of Environmental Health

Christine P Silva, BA, CRTP, lives in California with her husband, two children, and three spoiled cats. She earned her undergraduate degree from San Jose State University, and her advanced accounting certificate and California tax registration from Cosumnes River College. She is the founder of the Sacramento Volunteer Tax Preparation Clinic, a free service offering tax assistance to low income and Spanish-speaking taxpayers.

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Warning Signs

By Terry Coyier

When you suffer from a disease like Bipolar it’s extremely important that you become intimately in tune with yourself. Not in sense that your favorite movie is “Steel Magnolias” or “Raging Bull” or that you love pizza and taking long walks on the beach. I mean in the sense that you know how your moods manifest in your day-to-day life.

Being bipolar and trying to remain a contributing member of society is a difficult task. Many wonderful, talented, bright people watch helplessly as their functionality escapes through their fingers like grains of sand. And these are people who are on meds! Some even go to therapy, too! Sometimes, the more we fight to hang on the quicker the ground gives way beneath us.

One tactic I attribute to remaining somewhat functional for the past 7 years is acute awareness of my early warning signs. It works just like the emergency broadcast system except without the annoying beep! It gets tested regularly to make sure it’s still relevant and it’s there in case of an emergency. It even has an emergency number to call…the one that rings my psychiatrist.

Now, when I say early warning signs, I mean EARLY! Not things like “I’ve been crying for days and don’t know why” or “I went out and spent $5000.00 on a new television but didn’t pay the electric bill.” Those are examples of symptoms of an ensuing episode. It may end up being minor, but it’s better to catch the signs long before this stage.

The signs I’m talking about are infinitely subtler. They require a magnifying glass to properly identify. No one can tell you for sure what yours are, but some close friends or relatives may be able to point out some behavior patterns that qualify. I also recognize more than just the early signs. Intermediate signs can play an important roll if the early signs don’t show themselves or get ignored.

Here are some samples of my signs:

Early Warnings

1. I start to see shadows or movement out of the corner of my eye, but when I turn and look there is nothing. I usually think I saw a bug or spider and I HATE bugs and spiders.

2. I am unable to pick out clothes without standing in the closet and staring for 10 minutes at a time. Then, out of frustration, I leave, only to return again 10 minutes later to start the cycle again. Some days it’s okay to do this, but if goes on for more than 3 days it’s a warning sign for me.

3. One occurrence of staying up all night. I am a big sleeper and this is a huge no-no for me!

4. While screening my calls (which I normally do anyway) if I don’t pick up when my friends call, that’s definitely a sign. UNLESS I’m taking a nap and then it doesn’t count!

5. Waking up more than once in the middle of the night or waking up and not being able to get back to sleep so I get on the computer instead. Once is okay, twice is a phone call to my doctor!

6. Not wanting to read bedtime stories to my son. This is a special time and if I’m not in the mood, then my mood is out of whack!

Intermediate Warning Signs

1. When I hear people talking and assume it’s about me and how fat, ugly, mean, stupid, etc. I am; then I’m on the way to the phone!

2. Not wanting to shower at least every other day. Hey, I don’t sweat and I just sit at the computer, so I don’t think it hurts to skip a day here and there!

3. Staring out the window for 10-15 minutes at a time, yet not seeing anything or even realizing that I’m doing it.

4. Taking over the conversation no matter who I’m talking to at that moment or even who they’re talking to at the moment.

5. Wanting to go to the mall. Not actually going, just thinking about going is enough. Sounds silly doesn’t it? For me it means I want to spend money and I don’t have much disposable income. Plus, I’m not real fond of shopping. Even when I need something I still don’t like to go!

Most of these things have to happen a few times over a period of a couple days to count as a true sign. Usually a couple will occur together and then there is no doubt. As soon as I’m leery I call my psychiatrist and he will adjust my dosage of medicines. Sometimes he will quiz me about my diet and fluid intake as well and correct it if necessary. (He’s smart enough not to eliminate my chocolate though!) If I’m getting into multiple intermediate signs then I will even go in for a visit. My sanctity is worth it!

I have a responsibility to myself to remain as healthy as possible. It’s hard to do if you don’t know when you’re becoming unstable. And I can’t wait until I’m into a full-blown episode because a darling angel depends on me. So I do it for him, too. But mostly I do it because I like myself more when I can think rationally.

So, let’s do our best to stay healthy and be kind to ourselves as we struggle through the torment of this debilitating disease together!

Terry J. Coyier is a 37-year-old college student studying for an Associates of Applied Sciences degree. She is also a freelance writer who writes about bipolar disorder and other mental illnesses. Terry was diagnosed with bipolar ten years ago. She lives with her son in the Dallas/Ft. Worth Metroplex. Terry is an author on www.Writing.Com/ which is a site for Writers and her personal portfolio can be viewed here.

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Depression - A Modern Dis-ease

Depression - A Modern Dis-ease

By Margo Kirtikar Ph.D.

In our present turbulent times, more people suffer from depression than what we can ever imagine. The feeling of depression for sure has always existed in stressful conditions, for as long as mankind has. When surrounded with loving family members and friends who genuinely care for your well being, the emerging out of a depressed state of mind is made much easier than if one were alone, feeling neglected and unloved, without a network of support. Interestingly, the more we immerse ourselves into the materialistic world to satisfy our physical senses and the further away we are from our true feelings, out of touch with our inner self, the more prone we are to fall into the trap of depression. Apparently, the highest rates of suicides amongst the young generation, due to depression, are found in the wealthiest countries, with the highest standards of living, such as Sweden and Switzerland and Japan. It is not surprising that we seem to have an epidemic of depression on our hands. Just look at our fast pace of life, the breaking down of families and relationships, denial of our true emotions, many singles living without companionship, children not having enough love or affection, the stress of work or family abuse, bad living habits or bad eating habits. The list is endless, no one seems to have time any more for the essential things in life. Most of all, I think, the primary reason is the fact that we in general have deprived ourselves from our own spirituality, failing to communicate with our very individual soul. Too busy living in a cold materialistic world accumulating things, chasing success, money or fame, we have forgotten the very Spirit of our existence. Moreover, in our frenzy as we rebel again traditional religion we deny God, the very Source and Force of Life. My knowledge is not that of theory but of personal experience. I, like millions of others, have also suffered, now and again from a feeling of being depressed. I know what it is like to be stuck in a black hole, depressed, I know how it feels when it seems as if there is no way out of a miserable situation. Yet, with time, reaching deep within me and connecting with the very Source, the inner Force or God if you like to call it that, a light has always appeared at the end of the dark tunnel, offering new opportunities with new pastures to explore. With time and practice, I learned how to handle these dark moments. Rather than fight it, I recognize the feeling, I acknowledge it and I allow myself to be depressed but only for a short while, say an hour, half a day, or a day, depending on the situation. But then I wake up determined to begin a new day with a fresh new positive attitude and with new positive plans. There is a lot of suppressed and denied anger, resentments, fear and guilt in depression.

Depression, which is actually suppressing negative emotions, drains you of your energy and causes chronic fatigue. Many people live with a mild case of depression for a long time without even realizing it. They live with this denial for so long that what might begin as a light case of depression could develop with the time into a major illness. A light depression left unattended, can deteriorate to become worse and then still worse. Sometimes it could lead to very serious mental problems that will eventually require serious medication and perhaps even long or even permanent hospitalization. In the United States visiting a therapist, a psychologist, a psychiatrist, or attending workshops for self-development is a popular and accepted way of dealing with personal problems and unhappy issues. People are more aware of the benefits of self development. In Europe, self development is mostly frowned upon or even ridiculed unfortunately. Europeans are only now, very slowly and very reluctantly, catching on to this new idea. Far too many believe falsely that talking to a friend about their problems is good enough. The reality is that friends do not appreciate at all being used as garbage bags for your problems and unhappy moods. It is also not fair to dump your problems and negative emotions, which is bad polluted energy, on to others. If you have been the recipient of an hour of listening to a friend’s complex problems and unhappiness then you know how drained and exhausted you feel after such a meeting. You say goodbye as you leave them, with a big sigh of relief, looking to breathe some fresh air to clear your mind. In the Eastern worlds perhaps they have less use for professionals in this field as families there are still intact and relatives, especially the elder generations, are always there to give love, affection, care, support and perhaps even advice as they lovingly listen to the woes of the young. Not to forget the fact of strong religious beliefs where faith and prayer can be a source of help too and work as an anchor for stability. Suffering from depression is not a stigma and it is certainly nothing to be ashamed of. The earlier one recognizes this and the quicker one seeks help, the bigger are the chances of recovery and the less danger there is of ending up with manic depression, paranoia or schizophrenia. To avoid falling into the trap here are some of the symptoms that you can look out for.

If you suffer from any of the following on a regular basis for a month or more, then it would be advisable for you to seek help immediately. The sooner you do this the better are your chances for recovery. Don’t try to delay by talking yourself into believing that you can get out of this on your own. Only the very few are strong enough to do this.

If you find that you are
unable to relax
lay in bed sleepless night after night
feel constantly exhausted and drained of energy
find it difficult to get out of bed mornings afraid to face the day
are avoiding contact with your friends and family
are avoiding answering the phone
are spending a lot of time alone at home
like brooding in the dark
are avoiding light, fresh air and sunshine
have no desire to take care of yourself, to bathe, to groom yourself
require a huge effort to do anything
are always in an unhappy hopeless mood
see nothing but the negative side of life
have no desire to listen to music
have no sense of humor and you don’t laugh
feel unloved as if the whole world is against you
get angry if someone mentions that you need to see a doctor!

Here are some simple solutions that you can take care of yourself when you notice the beginning symptoms of depression that can help you to get out of it. If the depressed state persists for a couple of weeks, then you really should seek professional help immediately. Share your problem with a member of the family or a friend and ask them to accompany you to see a specialist. Alternative and natural healing methods, in my point of view, are more desirable to begin with than traditional medicine. However, for chronic cases traditional medicine might be the only answer.

(1) Identify and differentiate your feelings. Emotional –
Acknowledge and experience them. i.e. be a witness to your emotions. Look at your emotions as if they were an ‘object’ in front of you to be analyzed. Communicate your feelings to the person concerned directly (if the feelings are connected with another person) or then see a therapist. Putting your feelings down in writing on paper can work wonders. Drawing or painting can help too. This puts you in charge of the situation rather than being the helpless suffering victim.
(2) Physical –
Exercise daily. An absolute must against depression is physical exercise to maintain good health. Daily walks, aerobics, dance, gym exercises daily is a must. The object is to move, keep on moving the body. This pumps oxygen into your blood, your blood circulation improves, and it keeps up the vibration of the cells saving you from being heavy and lethargic.
(3) Mental –
Learn to accept and to integrate both the desirable and undesirable of your self image. Do this by self observation, self acceptance and self improvement. Learn to love yourself as you are by practicing self love. If you cannot accept and respect yourself, forgive and love yourself, it is not possible for you to practice these emotions with others around you. This is a well known fact.
(4) Recognize and live your own thoughts, values and beliefs. The power of thought cannot be ignored in healing the mental self. Maintain positive thoughts through positive affirmations. (see below)
(5) Guilt breeds fear and resentment, stress and tension, anxiety and conflict. Guilt is a major obstacle in healing a relationship. For a relationship to heal both must be free of all guilt feelings.
(6) Forgiveness is the major key to healing, peace of mind and healthy growth. Learn to let go and to forgive others and most of all to forgive yourself. If you are hard on yourself, others will be hard on you. If creativity is stifled, inner conflict, depression and illness ensues. If you constantly try to be less than what you are, do less than what you are capable of, you will be forever unhappy.
(7) St. John’s Wort, a herbal remedy, is well known to help with mild cases of depression. Also Bach Flower remedy, Rescue is good to have always near at hand. A therapist specialized in these remedies can help you.
(8) Listen to happy music, have a lot of light in your home and at the work place.
(9) Surround yourself with happy flowers, the colors yellow and orange for energy.
(10) Be grateful for whatever good you have in your life. We all have something to be grateful for. Gratitude is healing and makes you feel good. Be grateful and thankful for what you have rather than being unhappy about what you do not have. You can always create what you want in your life. Get out of the depressed state first so that you can create.

Affirmations –
Here are some basic affirmations to repeat as often as possible. You can repeat these anywhere anytime, aloud and/or quietly mentally. Choose the ones that correspond with your own need. You can begin with repeating any three or four for a whole week, then take another three or four for the next week and so forth. The idea is that you repeat these aloud as often as possible until it becomes a habit for you to think them. In time you will be able to know them all by heart and you can then make up your own affirmations as you need them.

I am healthy
I am happy
I am creative
I am a beautiful person

I love myself
I love life
I love my body
I am happy to be alive
I am master of my life
I am thankful for everything I have

I love people
I love being active
I love being with myself
I love being with people

I do everything that is good for me
I am in touch with my higher self
I am in touch with the Divine within me
I am in touch with my intuition
I always know what is good for me

I am free of the past
I am free of fear
I am free of all anxiety
I am free of all negativity
I have faith in myself
I have trust in myself

My body is healthy
My mind is strong and healthy
My organs are healthy
I sleep peacefully

I am strong full of energy and vitality
I feel inner peace and harmony
I am in control of my thoughts
I am in control of my emotions
I am fully aware
I am master of my life

I am a beautiful being
I am happy to be me
I am full of love (the energy of love is a universal healer)

NB. You can make up your own affirmations. Always remember to be in the positive.
Ex. I am wealthy. I am fearless. I am slim. I feel wonderful. etc. etc.
© Margo Kirtikar Ph.D. www.visionsunusual.com

Margo Kirtikar Ph.D. is psycho therapist since fifteen years. She helps and guides individuals who find themselves at a crossroad and going through difficult changes in their lives. She helps them to contact their own inner source of strength and inner guide so that they are able to think clearly and independently to make their own decisions. She uses both eastern and western techniques and therapies dealing with mind, emotions and energy. website: http://www.visionsunusual.com email mk@visionsunusual.com

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Depression in kids may precede or follow bullying

…
Overall, children who reported experiencing bullying at the beginning of the school year were up to four times more likely to develop symptoms of depression, anxiety, bedwetting, abdominal pain and tension during the school year, Fekkes and colleagues report in the May issue of Pediatrics.

“This supports the hypothesis that the stress of victimization causes the development of somatic and psychological health problems,” they write.

[MORE: Depression in kids may precede or follow bullying?|?Reuters.com]