Everyone wants to look and feel as healthy as possible and most people have at least some understanding that what they consume has a lot to do with overall health. While it’s not possible to turn back the clock or stop aging, it is possible to improve your physical and mental health and well-being by eating the right foods. Here are some great ones and their benefits to help get you started.

Almonds

A study in the Journal of the American Dietetic Association points out potential health benefits of eating almonds, including lowering cholesterol levels, and they increase vitamin E levels in red blood cells and plasma. Other research found that almonds significantly increase the number of antioxidants in the blood stream, improve blood flow and reduce blood pressure, thus reducing the risk of heart disease. A study published in the Journal of the American Heart Association suggests that daily almond consumption, in place of another high-carbohydrate snack, can help prevent cardiovascular disease and reduce dangerous abdominal fat.

Apricots

Small, tasty and nutritious, apricots are bursting with beta-carotene, found by Ulm University researchers in Germany to be linked to lowered Alzheimer’s disease rates. Apricots are chock full of vitamin C, say researchers, which not only provides an immune system boost, it also decreases depression risk.

Asparagus

Filling and low-calorie, asparagus packs several health benefits into each spear.  For example, asparagus is a useful source of prebiotic dietary fiber inulin, which is known to improve gut bacteria levels, boost the immune system and assist in weight loss. High fiber intake is also linked to less cardiovascular disease.

Blueberries

The anthocyanins in blueberries are potent health promoters, linked to prevention of heart disease, certain types of cancer, reduced diabetes risk, and cognitive function disorders. Research into other protective properties of berries shows at least potential improvements in vision and memory.

Broccoli

Mothers used to urge their children to eat the “green trees” on their plate, and broccoli consumption has much going for it in the healthy eating arena. The vegetable is loaded with chromium, crucial for synthesizing serotonin, norepinephrine and melatonin – all associated with improved mood. In addition, broccoli is a rich source of immune system boosts vitamins A and C, and iron, which helps mitigate metabolic changes of iron-deficiency anemia.

Butternut Squash

Beta-carotene in butternut squash helps fight against later life cognitive issues. The gourd vegetable is also believed to prevent damage from ultra-violet rays.  Elevated levels of potassium in butternut squash offer heart-healthy benefits by lowering blood pressure, while fiber improves digestion and lowers risk of inflammation in the colon. A pilot study using protein-source tryptophan in butternut squash found significant improvement in participants with social anxiety disorder.

Cashews

A versatile and healthy food, cashews are packed with vitamins and nutrients that may help in the prevention of cancer, maintaining weight, and improving heart performance. Rich in dietary magnesium, cashews also help improve mood and reduce depression. Cashews may help reduce and reverse the health risks associated with the condition in those with type 2 diabetes, according to another study.

Cinnamon

A tasty spice to add zest to many dishes, cinnamon has major health benefits as well. It helps reduce inflammation and pain and combat spikes in insulin. Published in PLoS One, a study reported that cinnamon can be instrumental in fending off later life cognitive ailments.

Coffee

For those who just must have their morning cup of coffee (and maybe several more through the day), there’s good news on the health front. Research found that the caffeine in coffee can decrease depression risk, reverse the incidence of type 2 diabetes mellitus, improve vigilance, mental alertness and attention.

Eggs

Who doesn’t love eggs? Besides being incredibly versatile, eggs – especially in breakfast, help enhance weight loss in obese and overweight people, when combined with a reduced-calorie weight loss diet. Among their other health benefits, the yolks in eggs contain lutein and zeaxanthin, nutrients that help improve vision. Lutein also helps maintain mental acuity.

Lamb

Low-fat lamb is packed with protein, which is important for maintaining muscle mass. Furthermore, lamb is an excellent source of zinc and iron and amino acids, contains trace amounts of selenium, copper and manganese. Iron helps in the formation of red blood cells, while zinc helps promote healing, a healthy immune system, and is essential for growth. Half the fat in lamb is unsaturated, most of it monounsaturated fat, typically heralded in Mediterranean-type diets.

Mozzarella Cheese

Did you know that mozzarella cheese contains more tryptophan, an amino acid, than turkey? The benefit of tryptophan to your health is that it’s linked to brain function and production of serotonin, both of which are helpful for boosting mood and improving cognition.

Mushrooms

A delicious accompaniment to steaks, salads, stews, soups and plain, mushrooms are a useful source of vitamin D, important in reducing depression rates. Researchers at the University of Milan found that mushrooms’ vitamin D helped overweight and obese individuals to reduce weight, especially as they upped their mushroom intake. Mushrooms have also been found to inhibit the growth of cancer cells, aid heart health and immunity, and provide benefits to those with type 1 and type 2 diabetes.

Peanuts

A study published online in JAMA Internal Medicine says that peanuts (a legume, not a nut) reduce the risk of mortality from cardiovascular disease. They’re rich in nutrients, including fiber, unsaturated fatty acids, phenolic antioxidants, vitamins, arginine and other phytochemicals. Plus, they’re an affordable way to boost cardiovascular health. Other research suggests the lutein in peanuts helps skin retain its elasticity.

Pineapple

Don’t let the prickly outside of pineapples deter you from cutting into the delicious and nutritious fruit. Pineapple contains vitamin C to boost the immune system, and bromelain, an anti-inflammatory enzyme.

Pomegranates

Picking out the deep-red sacs of arils and seeds of the pomegranate may take some time, but the results are more than just tasty. With three different polyphenols, potent antioxidants, pomegranates are thought to reduce heart disease risk, improve blood flow. Urolithin A in pomegranates may increase longevity while also fighting cellular aging. Pomegranates also contain vitamin C, good for decreasing stress levels.

Raspberries

Deliciously sweet and high in fiber and resveratrol, while being low in the glycemic index, raspberries are a great food choice to satisfy sweet cravings without causing a major spike in blood sugar or fat storage. Harvard Medical School research links the resveratrol in raspberries to reductions in cellular aging. The fruit is also packed with anthocyanins, an antioxidant pigment found to reduce the risk of dementia.

Red Grapes

Another low-calorie, tasty food choice with health benefits, red grapes contain resveratrol, helpful for mental acuity, vision improvement, and linked to belly fat reduction. University of Missouri researchers have found that the resveratrol in red grapes may help counteract the effects of meth use by diminishing the amount of dopamine the drug releases, as well as lower levels of hyperactivity, a common symptom in users.

Romaine Lettuce

Vitamins C and B6 in romaine lettuce are believed to aid eyesight, skin, and fight inflammation.

Salmon

Rich in omega-3 fatty acids, this cold-water fish boasts properties that help reduce inflammation, lower heart disease risk, and help in the prevention of certain neurological issues associated with aging. Salmon’s omega-3 fatty acids are particularly important for pregnant women and their unborn child. An added benefit, discovered by Purdue researchers, is that the omega-3s in salmon can increase collagen. Want a more youthful glow? Eat plenty of salmon.

Sesame Seeds

Many people don’t realize that sesame seeds are a reliable source of non-dairy calcium, which is good for strong bones and teeth. Sesame seeds also help promote weight loss.

Spinach

Whether you layer cooked spinach as a bed for chicken Parmesan, fold it into an egg omelet or smoothie ingredient, or add it in a salad, this green vegetable provides health benefits that include a high percent less likelihood to consume unhealthy foods, and a potential for increased weight loss. Also, beneficial in spinach are the lutein, zeaxanthin, fiber, and vitamins A and K it contains.

Steak

Everyone requires sufficient protein to maintain optimum health. One excellent source is steak, particularly lean grass-fed beef which is high in iron and zinc and lower in overall fat content. Alpha lipoic acid in steak reduces inflammation, improves circulation, and slows cellular aging.

Tomatoes

Beta-carotene in tomatoes helps fight dementia, protect against aging skin and inflammation. Lycopene in tomatoes helps boost brain power. Besides, tomatoes have few calories and are versatile enough to be used in many kinds of recipes.

Tuna

Once again, it’s the omega-3 fatty acids in fish, in this case, tuna, that fight against inflammation and reduce heart disease risk. Researchers at Purdue University said that tuna promotes the production of collagen for soft, smooth skin.

Turmeric

Researchers at the University of Texas at Austin found that the chemicals in foods such as apples, turmeric, and green tea may offer protection against cancer by minimizing inflammation, one of the risk factors for cancer. The spice is also being studied for its potential beneficial effects on inflammatory bowel disease, Alzheimer’s disease, peptic ulcers, arthritis, prostate cancer and other conditions.

The real devastation and triumph of Hurricane Irma lies in the personal stories of loss and survival. While the extent of the catastrophic property damage in the State of Florida is just now coming to light, the people of Florida have rallied around each other in simple acts of kindness.

Since this was the largest evaluation in the United States history, many Floridians down south headed for northern or central parts of the state unaware that the storm would soon follow them. Due to the unpredictable nature of this hurricane, both coasts were under mandatory evacuation orders. Family members and friends living in safer areas of the state took in their coastal neighbors. Some people carpooled to conserve on gas and keep one less car on the two north bound clogged interstate highways.

Once the rain and winds died down and residents began to survey the damage, the realization hit that nearly 70% of Floridians were out of power. Some residents lost their homes, boats, roofs, trees, farms, and water. Our downtown Orlando neighborhood which is known for the 200+ year old oak trees that line the streets, had several huge trees fall (roots and all). But the neighbors gathered around and in a few days, the road ways were cleared making it easier for the power to be restored.

The adrenaline that pumped through bodies prior to the storm had plenty of time to reboot as the massive storm lasted for several days over the entire state. But now the attempt at normalization begins for some workers while schools remain closed for a few extra days or indefinitely depending on the damage. Not only is the recovery physical, but the mental and emotional aspects of the storm need to be addressed as well. Here are some tips:

• Write it down. Florida has a population of approximately 19 million residents and each has a unique story to share. For some the storm did only minor damage while others lost everything including someone they love. The act of putting it down on paper helps to focus on accurate memory while reminding a person that they did live through one of the most devastating storms.
• Talk to neighbors. This is a time to reach out to neighbors to make sure that they are OK. Many Floridians are elderly so this is especially important because phone service, power, and water have not been restored in all areas. Shared common experiences are far better than trying to handle this alone. Take time to talk to neighbors and form a bond.
• Be cautious. Already, there are several news stories of unnecessary electrocutions, carbon monoxide poisonings, injuries from power tools, and many car accidents. Even though the work seems overwhelming, go slowly and carefully. Take time to do even the simplest of tasks with full awareness of the environment. Avoid all standing water and downed power lines.
• Stay present. There is a temptation to relive the past preparations and worry about the future. This can drain precious energy needed for the present day. Instead, make an effort to accomplish only what can be done today and not be anxious about tomorrow. Tomorrow’s worries will be enough for that day.
• Listen to others. One of the best gifts to offer others is that of listening. Listen to the stories, fears, hopes, and sorrows. Those tempted to give advice during this time are doing a disservice to others, most people just want and need to be heard. If they want advice, they will ask for it. For those seeking advice, please DO NOT look for it from a person who has never gone through a hurricane. This is the equivalent of getting parenting advice from a person who has never parented.
• Begin to grieve. The grieving process for any loss of a person, property, or community is the same. It is denial, anger, bargaining, depression, and acceptance. The duration varies depending on the significance of the loss. For instance, grief over a minor piece of property can take a few weeks, while grieving a community can take years. Expect to ping-pong from one stage to the next in a random order.
• Release emotions. One of the best ways to release emotional stress is to cry. Crying releases sadness, anger, frustration, anxiety, and stress. Physical activity is another good method to let off some stem. This is not the time to unleash onto family members, the power company, or others trying to help. This only generates hostility and increases isolation.
• Do normal activities. As soon as possible, try to reengage in normal routines and activities. Even if the only possibility is a morning shower, it is better to start with something that is even slightly familiar. Try to stick to regular bedtimes and wake times. This allows the body to reset and feel healthy. Eating normal foods and drinks can also help during this time. The last thing a nervous stomach needs is strange foods.

The most important thing a person can do now is to give thanks for what they do have instead of what they have lost. While the loss might be catastrophic, it is helpful to discover even the little things that a person can give gratitude for experiencing. Lastly, please stay safe.

10 Things Men Do That Make Their Depression Worse

Men and Depression

As a man, I can tell you that talking about the topic of depression with other guys makes you about as popular as a porcupine in a balloon factory.

But here’s the thing – nearly 10% of men in the United States struggle with this mental health issue (CDC, 2015). And it’s safe to say those numbers are likely much higher.

The reason? Most guys would rather admit to anything other than what they feel. For many of us, it’s just not part of our DNA.

I’m not saying this is true for all males. But in my experience as a counselor specializing in men’s issues, this trait applies to many men.

What follows are 10 things men do that make their depression worse. It goes without saying that many of these actions apply to all genders. I’m listing the biggies, however, for the guys.

Read them all in order to absorb their deeper meaning. Avoid the temptation of judging yourself as part of this exercise.

Check it out.

1. Denial

When you pretend depression isn’t part of your reality, you engage in a cognitive distortion called denial. This one is often manifested through the self-narrative: I can handle this on my own.

Here’s the full-on truth guys: most of us can’t.

Men who struggle with self-esteem or body image issues need to be particularly mindful of this point.

2. Drinking Alcohol

Pounding down a few may offer a temporary escape from your feelings but in the final analysis, alcohol can actually worsen your mood.

Over the course of time, reliance upon alcohol to lift your spirits can cause a dependency. Some folks call this addiction.

3. Relying on Weed

Recreational use of marijuana happens. We all have our vices. But if you are regularly using weed to boost your depressed mood, know that the benefits are temporary.

Here’s the truth: If you smoke too much pot, it can paradoxically exacerbate depression during withdrawal. For a lot of guys, this triggers a never-ending cycle of firing up when coming down.

4. Thinking “Strong Men” Don’t Get Depressed

If I had a dime for every time I was told by a male client, “Strong men don’t get depressed,” I’d be rich.

Here’s the thing – we do.

Moreover, we’re masters at hiding it! That said, depression isn’t confined to gender. It also has zero to do with strength. Just because you get depressed doesn’t make you less masculine.

5. Thinking meds alone are enough

A lot of guys think that just taking an anti-depressant is all they need for treatment. While medications certainly help, they often aren’t enough.

The most effective approach includes a combination of talk therapy (with a CBT slant), physical activity, and yes – the meds.

6. Thought Stopping

Some men think that depression is caused purely by depressive thoughts. As such, they fall victim to thought stopping. That’s a $10 term from yesteryear whereby a person tries to purge disturbing thoughts from the mind.

I’m here to tell you – it doesn’t work. In fact, it can make you feel worse.

The healthier approach is to simply acknowledge the presence of intrusive thoughts and let them pass. The more energy you put into trying to block them, the stronger they become.

7. Analysis

I’m not knocking this kind of therapy. There can be benefits derived from exploring the past. Assessing childhood hurts can be cathartic.

That said, the scientific literature strongly points to cognitive behavior therapy [CBT] as the optimum form of counseling. Personally, I am a fan of ACT; a “third wave” CBT therapy.

8. Subscribing to Learned Helplessness

If there’s a part of you that believes there’s nothing you can do about your depression because “that’s just the way it is,” you are engaging in learned helplessness.

People with this mindset believe they are victims of their circumstances. In turn, they use it as a permission slip for inaction. Ask yourself: Am I a victim?

9. Isolating and Shutting Down

One of the major ways men cope with their depression is by isolating. The thinking goes like this: If nobody sees me, they won’t know how miserable I feel.

Let me assure you that the worst thing you can do is isolate. I know it’s super hard to be around people when you are down. Obviously, you shouldn’t force it. That said, if you isolate too much, you run the risk of sinking into a very dark place.

This is how depression wins and why some guys never recover.

10. Blaming

A major way men make their depression worse is by blaming others. Examples include lashing out at a spouse or child as the reason for feeling blue. As a result, important support systems erode.

With depression, you need to know nobody is to blame. This includes you.

While there can be situational causes for a disparate mood, most clinical cases contain organic and/or hereditary origins.

Bonus: Distorting Reality

Anytime you minimize, distort, or pretend that your feelings aren’t as intense as they seem, you are engaging in magical thinking. And you know what else? It can make you feel worse.

When you have time, I encourage you to review the different types of cognitive distortions and how they can adversely impact your mood.

Summing Things Up

Depression doesn’t work like a lightswitch that can be turned on and off at will. If only it were true!

What is possible is to rethink the relationship with your feelings and create a realistic strategy for wellness. With time, self-compassion, and patience, you can do a lot to ameliorate your symptoms and feel better.

To my mind, real men face their depression head on. That includes you.

—

If you want to learn more about depression, please consider reading this article (link). If you are concerned that you may hurt yourself, please call 800-273-TALK, or one of these numbers here for international readers (choose your country from the drop-down list).

References

CDC. (2015). Racial and Ethnic Disparities in. Washington, DC: United States Department of Health and Human Services .

Photo Credit: Pixabay

One of the cornerstones of Cognitive Behavior Therapy (CBT) is to help individuals identify their negative and irrational ways of thinking.  Cognitive Errors, also known as Cognitive Distortions, are unhealthy thinking habits that lead to most common mental health problems, including anxiety, depression and other mood  disorders.  The concept of Cognitive Distortions is integral to a popular CBT technique that my clients have always found very helpful, called the Triple Column Technique. This is a technique developed by CBT psychologist and bestselling author David Burns.

To use this CBT technique, fold a paper width-wise into three columns. In the first column, Burns has us write our negative thoughts, such as, “I will never get my life together.”  In the second column is the type of thinking error (see below), which in this case would be all-or-nothing thinking and fortunetelling. In the third column is the more rational alternative thought which is based on fact and not distortion, which would be, “I have challenges in getting my life to fall into place, but I will keep working at it until things get better.”

Why is the second column – identifying the cognitive errors – so important to getting rid of toxic ways of thinking? By recognizing problematic thinking patterns, it is easier for us to identify why our thoughts are irrational. Only by recognizing the type of distortion can we master our thoughts to master our moods. When we detect patterns in our irrational thinking, we are more likely to “catch ourselves” thinking in erroneous ways.

The following are some common types of Cognitive Errors. I ask my clients to circle the ones that underlie their mood and anxiety difficulties. Giving my clients the tools to help themselves identify the type of distortion has been invaluable for them to gain a healthier perspective so they no longer pay as much uncritical attention to their inner critic.

The following are a sampling of common cognitive distortions with examples:

• All or Nothing Thinking –“He hates me!”

• Blaming – “It’s his fault I am so mad!”

• Discounting the Positive  – “I have nothing that works out in my life.” 

• Emotional Reasoning –“I feel anxious; I know something bad will happen to me.” 

• Fallacy of Fairness  – “It’s not fair!  She has no right to say that to me”

• Jumping to Conclusions  – “I bet he’s thinks I am stupid after that.”

• Labeling  – “He’s just lazy.” 

• Magnification  – “It’s TERRIBLE that she is mad at me.”

• Minimization  –  “It’s no big deal”

• Fortunetelling   – “I’ll never find someone to love – I’ll always be alone.” 

• Mental Filter  – “My nose is too big and makes me look unattractive.”

• Mind Reading – She’s trying to make me look stupid in our weekly meetings.” 

• Overgeneralizing  – “Men can’t be trusted.”

• Personalization   “It’s my fault she had an accident, since we had a fight before she left.”

• Comparisons with others  “He’s so much smarter than me.” 

• Shoulds – “You shouldn’t feel that way.” 

The worksheet on this link will help you identify cognitive distortions.

Notice how many cognitive distortions underlie this one sentence!  

We tend to have pet cognitive errors that defy logic and cause us to think negatively and feel badly.  Which ones do you favor? By using this triple column technique with the help of this handout, you are well on your way of changing your thoughts to change your life!

How to Create Emotional Boundaries

Those who have experienced physical abuse are often advised by therapists to create physical boundaries with the abuser. In some extreme cases, that might  warrant a restraining order.

The same method should be employed when toxic emotional abuse arises between two people.

It could very well be that a person turns to abusive behaviors after years of not exhibiting any, which will necessitate the need for a boundary.  

It’s normal to feel weird about setting up a boundary, especially if there has been no previous need to protect yourself against someone.

People are not static beings, and circumstances change. The first thing to do is to ask yourself if you are indeed experiencing abuse and if you are at “the point of no return” with this person. Determine if it’s still possible to dialogue with this person.  If not, look to see what is initiating the toxicity in the relationship.

Are you picking a fight by being passive-aggressive or are you on the receiving end of someone’s abuse?  Look at your motives to see if something has changed. If you are the toxic one who is crossing someone else’s boundaries, then you need to focus on yourself.  If you are the recipient of someone’s abuse, then you need to set up a boundary.

If you are the one to set up the boundary, then speak to that person in a neutral tone. Explain what you are seeing and the reasons it feels toxic to you.

If the person dismisses your observations or takes no responsibility for their behavior, then the boundary is warranted. Sometimes an abuser will blame you for “making me act this way” but that is just more avoidance. All relationships should be built on mutual respect and trust, which also includes respecting yourself enough to protect yourself against emotional abuse.

Even if it feels unnatural at the beginning to exercise your boundaries with people who are unwilling to respect you, it’s a necessary step to healing from and not experiencing more abuse.

You will learn to become stronger at exerting your needs instead of allowing abuse. People who are caregivers especially have a hard time putting up emotional boundaries, partly because they like to accommodate and help others.

There is nothing wrong with helping someone if you have extra resources, but you always need to consider the cost to yourself.  It’s also important to recognize what is emotional abuse and what isn’t.

If you are enabling abuse, then you will need to learn to enact boundaries because the person abusing needs to be held accountable and not be accommodated despite their poor treatment of others.

Setting up emotional boundaries is not about keeping everyone out, it’s about knowing who is safe to let into a closer relationship with you.

It’s wise to want to align yourself with people who are similar in emotional maturity.  It doesn’t mean you can’t have friends who think differently than you; only that the friends you choose for your “inner circle” will be the safe friends.

Enacting healthy boundaries is the protective fence around your personal space where only safe people are let into your life through the gate of wisdom.  Auditing a person well before letting them through that gate is of paramount importance because then you will eliminate unnecessary toxic relationships from the get go.

If you aren’t sure if they’re safe, don’t bring them closer until you do.  There is no hurry and you’re better off with fewer friends than having many that need constant attention. Emotional boundaries are the “self-care necessity” to enjoying much healthier mental health!

 100 Practices For Great Relationships

How to grow a great one.

Linda: When my husband Charlie and I did our study Secrets of Great Marriages: Real Truths from Real Couples about Lasting Love, these are the practices that they told us had held them in good sted to grow their exemplary relationships. As you read through the list, assess your own strengths and growing edge. Congratulate yourself for the areas that you shine. And this list will assist you in identifying where your work is to become eligible for a great relationship if you take on the practices.

1. Cultivating vision by asking yourself “What available? What’s possible here?
2. Risking by growing courage and assertiveness
3. Showing up for what’s happening
4. Accepting/Letting go/Surrender to what is
5. Staying on top of incompletions
6. Being able to change channels is flexibility
7. Being able to distinguish truth from imagination
8. Letting go of guilt and see it’s source
9. Allowing yourself to receive and be supported-Being a Gracious Receiver
10. Creating a community of support by accepting physical and emotional support and connection
11. Practicing gratitude especially when you’re resentful or feeling self-pity
12. Practicing compassion for yourself and others when there is mistreatment or unkindness
13. Being open and vulnerable
14. Having trusting relationships with others who can see what you can’t
15. Telling the truth
16. Refusing to lie and refusing to lie to your self
17. Practicing patience when we are tired of waiting
18. Checking in with yourself and with your partner regularly
19. Setting boundaries and stopping before you get to your limit
20. Not withholding love
21. Willingness to feel the pain
22. Creating a close primary relationship through giving and loving abundantly
23. Living with authenticity
24. Willingness to feel
25. Letting others know how you feel
26. Acknowledging vulnerability, fears, needs and desires
27. Dis-identifying with the ego/body
28. Taking solace and comfort wherever you find it
29. Creating work that you love that heals you to do it
30. Being involved with your kid’s friends
31. Outgrowing the need for others’ approval
32. Not taking on others’ projections
33. Practicing acceptance of the little pains and losses
34. Using all experiences in life to deepen spiritual practice
35. Staying current and complete with everyone in your life all the time
36. Trusting the truth of your experience
37. Refusing to accept a victim identity
38. Taking responsibility for everything in your life
39. Refusing to engage in blame of self or others
40. Staying away from bad therapists
41. Staying out of the mainstream
42. Making a big space for the dark shadow, to include your craziness, weakness, helplessness, vulnerability, hatred, ignorance, and prejudice
43. Taking care of your body
44. Cultivating self-love and self-acceptance
45. Practicing humility
46. Knowing how to replenish and refuel and do it!
47. Trusting your body not your mind
48. Knowing what feels right and going after it
49. Continuing to give no matter what
50. Working if you can; if you can’t, don’t
51. Doing whatever it takes to get you through the night
52. Practicing generosity of spirit
53. Finding something to be grateful for always
54. Accepting love from others even if you doubt you are worthy or deserving
55. Avoiding comparisons
56. Reducing attachments to preferences
57. Finding the teachings and blessings in everything
58. Saying yes to everything life brings you
59. Living in such a way as to be worthy of trust and respect
60. Participating fully in grief-work
61. Experiencing feelings and emotions, expressing, acknowledging feelings through journaling, group-work, therapy, and looking for opportunities to communicate feelings
62. Living with mindfulness, presence, meditation
63. Finding your courage, risk challenging yourself and pressing the edge
64. Going outside of the comfort zone
65. Asking for help, requesting support,
66. Containing or holding feelings-this is not repressing or suppressing them.
67. Expressing spontaneously
68. Checking in with self and other.
69. Checking your intention, stating intention
70. Taking down time or soul time
71. Living a life of service, contribution, volunteer, generosity, giving
72. Committing to compassionate self-care
73. Drawing boundaries
74. Saying “no” without explanation, justification, rationalization or excuses
75. Uncovering and recognizing the fear
76. Making requests
77. Only making agreements you are committed to keeping
78. Going on a “should fast”
79. Checking in and only doing what you can do without feeling obligated
80. Doing only what you want to do, rather than from a sense of duty or obligation. If there isn’t a desire, don’t do it
81. Playing. Doing activities for no reason other than that it provides fun or pleasure
82. Looking at your motives and intentions with keen self-examination.
83. Witnessing in the state of non-judging awareness
84. Allowing yourself solitude
85. Spending time in nature
86. Forgiving when you’ve been wronged or wronged another. Forgiving everyone
87. Breathing consciously
88. Identifying and cultivating and strengthening talents
89. Setting goals. What do you want to experience? How often?
90. Slowing down and examining the fear of slowing down
91. Holding the tension of the opposites
92. Withholding opinions, advice, and philosophy unless it is solicited
93. Taking time outs such as “I need a moment to think about that.”
94. Declining requests and invitations
95. Finding and honoring your own pace and rhythm, rather than going along with others
96. Practicing non-judgment by going on a blame fast . This will prompt learning to distinguish the “judge” from your authentic self
97. Building strength, both physical and intellectual
98. Discovering the gold in the shadow and befriend it rather than resisting it.
99. Looking for the growth opportunity in each breakdown (A breakdown is any situation, which involves a disappointment in expectations of self or other or circumstances. Seeing it as a means of strengthening        specific character traits.)
100. Becoming a better/more loving/stronger/ more whole person

A substantial amount of research points to the benefits of faith to mitigate symptoms of depression. In one study, for example, researchers at McLean Hospital in Belmont, Massachusetts, found that belief in God was associated with better treatment outcomes. They followed 159 individuals over the course of a year to examine the relationship between a person’s level of belief in God, expectations for treatment, and actual treatment outcomes. Individuals with no belief — or only a slight belief — in God were twice as likely to not respond to treatment than people with stronger beliefs.

Of all my sanity tools, my faith is what has kept me alive during severe depressive episodes. When I’m convinced that no one else could comprehend the intense suffering I’m experiencing, I cling to my belief in a God who created me for a reason, who knows my pain more intimately than any other human being, and who will see me through to the other side.

Faith Provides Hope

I was just 11 years old when I learned of faith’s power to strengthen someone in the midst of a deep depression. In the year of my parent’s separation, my mother, devastated by the loss, prayed a novena to Saint Thérèse of Lisieux. On the fifth day of five consecutive days of prayer, when tradition holds that the person will receive a shower of roses, our neighbor Mr. Miller, who kept an impeccable garden, was pruning his rose bushes. He gave six dozen flowers in stunning shades to my sister to surprise my mother. I’ll never ever forget the tears of hope she cried when, on the fifth day of her novena, she walked into a kitchen that looked and smelled like a rose garden. Through the intercession of St. Thérèse, she knew her prayer had been answered and God would give her the resolve she needed to get through her depression.

For a nonbeliever, I know it may appear lame to depend on such “signs” from God — superstitious attempts to make sense out of nothing. But these “signs” have provided me immense comfort during critical times in my mental health journey; they’re consolation that God is with me. They’ve even saved my life at times, reminding me that although I can’t always feel God’s love, He is with me.

Faith Changes Your Brain

One reason that faith protects against depression could be that religious practice actually changes the brain. According to research conducted by Lisa Miller, professor of clinical psychology at Columbia University’s Teachers College, a thickening of the brain cortex is associated with spiritual and religious activities. This study links the protective benefit of spirituality or religion to previous studies that identified large expanses of cortical thinning in specific regions of the brains of adult offspring of families at high risk for major depression. A previous study by Miller and her team published in September 2011 in The American Journal of Psychiatry showed a 76 percent decrease in major depression in adults who said they highly valued spirituality or religiosity, and whose parents suffered from the disease.

Faith Assigns Meaning to Suffering

All religious traditions, especially the Jewish and Christian faiths, offer plenty of examples of how some very bad situations (think Job) were redeemed in the end, and all the suffering actually had a purpose — some greater good came out of it. The Christian story is a powerful provider of redemption and hope in Jesus’s life, death, and resurrection. Pope John Paul II explains in his encyclical on suffering, Salvifici Doloris, that because of the Cross, all suffering has a purpose and is even a vocation. I, for one, find immense consolation in that concept: that my tears and angst have a greater purpose and can be used for goodness. The Psalms are full of verses of inspiration for those caught in depression’s hold, saying that God is there in our trials and will carry us through the valley of despair.

Faith Provides a Support System

According to research conducted at the University of Colorado in Boulder, regular churchgoers live longer than people who never go to worship services. One reason associated with the longevity is the social support gained by a church community. One consistent key to happiness is weaving a network of support for yourself: We all need a security net. If you go to church regularly — and especially if you get involved in your parish or church community — that social support is provided. Also, regular churchgoers are more likely to GIVE support to others, and this act of generosity, or any altruistic activity, really, promotes better health.

Faith Provides Heroes and Inspiration

We do better navigating the dark night when we know people have walked the same steps before us and arrived at the light. Different faith traditions offer us plenty of heroes we can turn to for inspiration. Like my mom, I have always maintained a strong devotion to St. Thérèse of Lisieux, my patron saint. In my deepest depressions, I would read her Story of a Soul over and over again, trying to imitate her faithfulness and little ways despite her despair at the end of her life. So many of the saints have known profound anguish and depression, which is why they can be helpful guides to anyone with inner pain.

Join Project Hope & Beyond, the new depression community.

Originally posted on Sanity Break at Everyday Health.

Introduction

Do you suffer from Major Depressive Disorder?  Are you looking for ways to overcome depression?  Try looking on your phone for ways to overcome Major Depressive Disorder.  This article will explore apps for Major Depressive Disorder.

Health Through Breath

The first app that individuals with Major Depressive Disorder can benefit from is Health Through Breath.  According to healthline.com, the following can be mentioned about this app:

Stress contributes to many symptoms of ill health, including depression. Health Through Breath is one app that attempts to soothe your mind and body through relaxation. According to the app’s makers, relaxation techniques can have benefits for people who have depression as well as migraines, high blood pressure, asthma, and more. It features guided, slow breathing techniques to help you learn to relax deeply and quickly.

Positive Thinking

In addition to Health Through Breath, another app that can help individuals with Major Depressive Disorder is Positive Thinking.  According to healthline.com, the following can be mentioned about this app:

The things we surround ourselves with certainly have the potential to affect our moods. Positive Thinking is an app that provides a massive collection of positive quotes to help you keep your mind on good things rather than worries and stress. You can add to the collection, store your favorites, and share the quotes on social media.

Secret Of Happiness

Another app that can be used for individual with Major Depressive Disorder is called Secret of Happiness.  According to healthline.com, the following can be mentioned:

Sometimes, our brains need help breaking out of a destructive cycle. The Secret of Happiness is designed to give you a regular schedule of positive thinking as a way to train your brain to think more on the bright side. No one would suggest the cure to depression is as simple as turning your frown upside down, but this app can help you get in the practice of thinking positively. We like that the app asks for a 30-day commitment – enough time to develop a new habit.

Conclusion

To end this specific article, this article has mentioned using apps specifically designed for individuals with Major Depressive Disorder that include but are not limited to Health Through Breath, Positive Thinking, in addition to Secret Of Happiness.  In addition, Major Depressive Disorder, for any individual, does not have to be a debilitating disorder.  Seek help from a doctor and regain your lifestyle.

Introduction

In my previous article, I described three apps that can be used to help individuals with Major Depressive Disorder.  In this particular article, I will expand upon this topic and include three more apps for individuals with Major Depressive Disorder.

Depression CBT

One specific form of therapy for individuals with Major Depressive Disorder is CBT, also known as Cognitive Behavioral Therapy.  Believe it or not there is an app for individuals with Major Depressive Disorder that focuses on CBT.  It is called Depression CBT.  According to healthline.com, the following can be noted about this app:

Cognitive behavioral therapy (CBT) is one approach to managing depression and other mental health problems. This app helps you monitor your moods with an assessment test that tracks the severity of your depressed moods and provides several resources aimed at educating you about the flawed thought patterns that may be worsening your depression. There are also audio programs for relaxation and depression assistance.

FitnessBuilder

Another app that can be used for individuals with Major Depressive Disorder is called FitnessBuilder.  According to healthline.com, the following can be noted:

Exercise can ease the symptoms of depression, and FitnessBuilder is a great way to develop a regular exercise habit. The free version of this app features more than 400 workouts and a 16-week plan. Search by target area or goal to strengthen your legs, core, or build up endurance. There are photos and videos to help you learn and perform the moves safely, as well as tracking features to monitor your progress.

Smiling Mind

Another app that can be used for Major Depressive Disorder is called Smiling Mind.  According to healthline.com, the following can be stated:

Adults aren’t the only ones who struggle with depression, and the makers of Smiling Mind had all age groups in mind when developing this app. Designed to teach you the value of guided meditation, the app features several free meditation programs, classified according to the ages they’re appropriate for, with sessions appropriate for those younger than seven years old and into adulthood. We like the ability to track total minutes spent in meditation and earn achievements.

Conclusion

To end this article, three apps for Major Depressive Disorder have been mentioned.  They include but are not limited to Depression CBT, FitnessBuilder, in addition to Smiling Mind.  These three apps are practical tools that can be applied to individuals lives with Major Depressive Disorder for healing.