Dealing with panic attacks

A panic attack is an experience of sudden and intense anxiety. Panic attacks can have physical symptoms, including shaking, feeling confused or disorientated, rapid heartbeats, dry mouth, sweating, dizziness and chest pain.
The symptoms of a panic attack normally peak within 10 minutes. Most episodes (attacks) will last for between five minutes and half an hour.
Phobia sufferers will try to avoid whatever is causing their fear, but in some cases, such as agoraphobia, this can seriously restrict their movements.
Professor Paul Salkovskis, a psychologist at King's College London, says it's important not to let your fear of panic attacks control you.
"Panic attacks always pass and the symptoms are not a sign of anything harmful happening," he says. "It's important not to restrict your movements and daily activities."

Confront your fear

During an attack you experience a whole range of frightening symptoms, and worrying thoughts may go through your mind.
"Many people have a sense of impending disaster, and think they're going to faint, lose control or even die," says Salkovskis.
"You need to tell yourself that this is not going to happen and the symptoms you're experiencing are caused by anxiety."
He says don't look for distractions. "Ride out the attack. Try to keep doing things. If possible, don't leave the situation until the anxiety has subsided."
"Confront your fear. If you don't run away from it you're giving yourself a chance to discover that nothing's going to happen."
As the anxiety begins to pass, start to focus on your surroundings and continue to do what you were doing before.
"If you’re having a short, sudden panic attack it can be helpful to have someone with you, reassuring you that it will pass and the symptoms are nothing to worry about," says Salkovskis.
"Then you need to try to work out what particular stress you might be under that could make your symptoms worse.
"There's no quick fix but if your attacks are happening time after time, seek medical help."

Relaxation techniques

If you have panic disorder, you may feel constantly stressed and anxious, particularly about when your next panic attack may be.
Learning to relax, which isn't as easy as it sounds, can help to relieve some of this stress and tension, and may also help you to deal more effectively with your panic attacks when they occur.
Regular exercise, especially aerobic exercise, will help you to manage stress levels, release tension, improve your mood and boost confidence.
Phobia support groups provide useful advice about how you can effectively manage your attacks. Knowing that other people are experiencing the same feelings can be reassuring.
Antidepressants and cognitive behavioural therapy (CBT) are the two recommended treatments for panic disorder.
Cognitive behavioural therapy aims to identify and change the negative thought patterns and misinterpretations that are feeding your panic attacks.
"CBT is particularly effective. Most people will be completely free of panic disorder at the end of therapy and will remain that way," says Salkovskis.
Source: http://www.nhs.uk/Conditions/stress-anxiety-depression/Pages/coping-with-panic-attacks.aspx

Our terrifying addiction to antidepressants

Britons are increasingly relying on antidepressants – with the number of prescriptions soaring by a quarter in just three years.

NHS figures reveal that 53million were issued last year – a record high – compared with just 42.8million in 2010, and 20.1million in 1999.

Some psychiatrists say that people suffering what used to be a bout of the everyday blues are now being diagnosed with a medical condition and prescribed treatment.

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Soaring: NHS figures reveal a sharp increase in the number of antidepressants, such as Prozac, being handed out in Britain

There is also concern that GPs are handing out pills such as Prozac and Seroxat too freely when they should be referring patients for counselling or other therapies.

Doctors say they have no choice but to prescribe medication because the waiting times for talking therapies are so long and patients are reluctant to leave without treatment.

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But some experts say there is little evidence that the pills even work and they can cause debilitating side effects such as agitation, tiredness and suicidal thoughts.

Dr Joanna Moncrieff, an author on mental health drugs and consultant psychiatrist at North East London NHS Foundation Trust, said: ‘Being depressed from time to time is a universal human experience.

‘Diagnosing people with a medical disorder and prescribing a pill may appear to offer an easy answer, but it stores up more problems than it solves.

As a society, our dependence on antidepressants makes us less resilient and less resourceful in the face of the everyday challenges of modern living.

In my clinical experience, many people just carry on taking their antidepressant because they are too fearful to stop, and research in general practice confirms that people are taking these drugs for longer and longer periods.’

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Dangers: experts have spoken out about how people using the pills can become too afraid to stop, even when they do not need them any more

Labour MP Jim Dobbin, chairman of the all-party parliamentary group on involuntary tranquilliser addiction, said there were ‘serious problems’ with addiction to antidepressants.

‘We need closer regulation of this,’ he said. ‘The pharmaceutical industry is very powerful and puts  too much pressure on the medical profession to prescribe them.’

A report by the Health and Social Care Information Centre last year showed that in some parts of the UK as many as one in six adults is on antidepressants.

One such area is the South Wales borough of Blaenau Gwent, where the NHS issues almost 10,000 prescriptions for different types of ‘happy pills’ each month.

It is one of the most economically depressed areas of the UK and local GP Greg Graham has spoken of the problems that lead to the heavy use of medication.

‘There remains a lot of low morale, issues of poor health and lack of opportunities,’ he said.

A charity has set up a drop-in centre in one of the towns, Brynmawr, for people on antidepressants to receive counselling or just have a cup of tea. It is said to be used by a ‘significant number’ of people in their early 20s.

Separate data from the Organisation for Economic Co-Operation and Development shows that the UK has the seventh highest prescribing rate for antidepressants in the Western world.

There are 71 daily doses for every 1,000 people, compared with 38 daily doses per 1,000 people a decade ago.

In France and Germany the figure is 50 doses a day, while in Italy it is 42 doses a day.

Sophie Corlett, from the mental health charity Mind, said: ‘The number of prescriptions for antidepressants issued in the UK has been rising for many years. These new figures show no sign of this trend slowing and we need to know why we are seeing persistent increases.

‘We know that people are more aware of other treatment options and many do not want to be treated with drugs but cannot, and should not have to, wait months for therapy.’

Read more: http://www.dailymail.co.uk/health/article-2609114/Our-terrifying-addiction-antidepressants-GPs-dole-25-happy-pills-just-three-years.html#ixzz2zXSnNcHL

10 Natural Ways to Ease Depression

f you are suffering from depression or seasonal depression, there are many natural options that can help.  Of course, you should always see a doctor as well.
1. Supplement with Vitamin D
This vitamin, which is more accurately termed a hormone, has been recently found to play a role in the number of depressive symptoms experienced.  Researchers at the University of Massachusetts studied a group of post-menopausal women for a possible correlation between vitamin D and the symptoms of depression.  They found that the lower the levels of vitamin D the women had, the more likely they were to experience symptoms of depression.
2. Eat Complex Carbs
If you’re eating a high protein diet or if your diet lacks whole grains, you may be deficient in the building blocks to make important the important neurotransmitter serotonin in your brain—a natural chemical that helps regulate mood.  Add fruits and vegetables, beans, and whole grains to your diet.
3. Skip the Caffeine
Research links caffeinated beverages with suppression of serotonin.  By skipping the coffee or tea, you’ll give your brain a better chance to make sufficient serotonin to maintain balanced moods.

4. Boost Your Omega 3s
Finnish researchers found that people who ate fish less than once a week had a 31 percent increase in incidence of mild to moderate depression compared to those who ate fish more often than that.  Wild salmon and sardines are good sources of Omega 3s.  Excellent vegetarian options include:  raw walnuts, walnut oil, ground flaxseeds, and flaxseed oil.
5. Eliminate Alcohol
Alcohol is a depressant.  If you’re suffering from depression or prone to this disorder, skip the alcoholic beverage.
6. Take St. John’s Wort
The powerful herb frequently gets a bad rap in the media, largely because pharmaceutical drugs interact with it.  Whenever that happens the natural, more cost-effective, and lower-side-effect herb is blamed.  But, this herb has been found in numerous studies to be effective against mild to moderate depression.  Follow the instructions on the package.  And, if you’re taking any pharmaceutical drugs, consult your pharmacist or nutritionist before taking St. John’s Wort.  A typical dose for depression is 300 mg three times daily.
7. Add SAM-e
Pronounced “Sammy,” this supplement is widely prescribed for depression in Europe.  SAM-e is a naturally-occurring substance found in all living cells.  Low levels can play a role in depression.  Dozens of animal studies found that SAM-e caused significant results in only a few weeks of supplementation, due to its ability to boost three neurotransmitters: serotonin, dopamine, and norepinephrine—all of which are involved in mood regulation. A typical dose for depression is 1600 milligrams daily.

8. Get Adequate Magnesium
Magnesium is critical for the production and function of mood-regulating serotonin, yet experts estimate that approximately 80 percent of the population is deficient.  Leafy greens and raw, unsalted almonds are good sources of magnesium.  Supplementing with 800 mg daily is common for depression.
9. To B or Not to B
When it comes to depression, consider adding a B-complex supplement to your daily diet.  Make sure you choose a natural supplement free of artificial colors, flavors, or fillers.  A 100 milligram supplement is a commonly prescribed dose for depression sufferers (with 100 MICROgrams of folate and B12).
10. Walk it Off
Research links insufficient exercise with depressive symptoms.  While it can be difficult to get motivated to get outdoors during the winter months, it is a valuable mood booster.  Try to go for a brisk walk at least three or four times a week.
Always consult a physician before taking any supplements.

Read more: http://www.care2.com/greenliving/10-natural-ways-to-ease-depression.html#ixzz2zGOqMpC3

Anxiety Attacks & Anxiety Disorders

Signs, Symptoms, and Finding Treatment that Works for You

It’s normal to feel anxious when facing a challenging situation, such as a job interview, a tough exam, or a blind date. But if your worries and fears seem overwhelming and interfere with your daily life, you may be suffering from an anxiety disorder. There are many different types of anxiety disorders—and many effective treatments and self-help strategies. Once you understand your anxiety disorder, there are steps you can take to reduce your symptoms and regain control of your life.

In This Article:

• Understanding anxiety disorders
• Anxiety signs and symptoms
• Anxiety attacks
• Types of anxiety disorders
• Self-help for anxiety
• Professional help for anxiety
• Anxiety treatment options

Understanding anxiety disorders

Anxiety is the body’s natural response to danger, an automatic alarm that goes off when you feel threatened, under pressure, or are facing a stressful situation.
In moderation, anxiety isn’t always a bad thing. In fact, anxiety can help you stay alert and focused, spur you to action, and motivate you to solve problems. But when anxiety is constant or overwhelming, when it interferes with your relationships and activities, it stops being functional—that’s when you’ve crossed the line from normal, productive anxiety into the territory of anxiety disorders.

Do your symptoms indicate an anxiety disorder?

If you identify with several of the following signs and symptoms, and they just won’t go away, you may be suffering from an anxiety disorder.

• Are you constantly tense, worried, or on edge?
• Does your anxiety interfere with your work, school, or family responsibilities?
• Are you plagued by fears that you know are irrational, but can’t shake?
• Do you believe that something bad will happen if certain things aren’t done a certain way?
• Do you avoid everyday situations or activities because they cause you anxiety?
• Do you experience sudden, unexpected attacks of heart-pounding panic?
• Do you feel like danger and catastrophe are around every corner?

Signs and symptoms of anxiety disorders

Because anxiety disorders are a group of related conditions rather than a single disorder, they can look very different from person to person. One individual may suffer from intense anxiety attacks that strike without warning, while another gets panicky at the thought of mingling at a party. Someone else may struggle with a disabling fear of driving, or uncontrollable, intrusive thoughts. Yet another may live in a constant state of tension, worrying about anything and everything.
Despite their different forms, all anxiety disorders share one major symptom: persistent or severe fear or worry in situations where most people wouldn’t feel threatened.

Emotional symptoms of anxiety

In addition to the primary symptoms of irrational and excessive fear and worry, other common emotional symptoms of anxiety include:

Feelings of apprehension or dread Trouble concentrating Feeling tense and jumpy Anticipating the worst

Irritability Restlessness Watching for signs of danger Feeling like your mind’s gone blank

Physical symptoms of anxiety

Anxiety is more than just a feeling. As a product of the body’s fight-or-flight response, anxiety involves a wide range of physical symptoms. Because of the numerous physical symptoms, anxiety sufferers often mistake their disorder for a medical illness. They may visit many doctors and make numerous trips to the hospital before their anxiety disorder is discovered.
Common physical symptoms of anxiety include:

Pounding heart Sweating Stomach upset or dizziness Frequent urination or diarrhea Shortness of breath

Tremors and twitches Muscle tension Headaches Fatigue Insomnia

The link between anxiety symptoms and depression

Many people with anxiety disorders also suffer from depression at some point. Anxiety and depression are believed to stem from the same biological vulnerability, which may explain why they so often go hand-in-hand. Since depression makes anxiety worse (and vice versa), it’s important to seek treatment for both conditions.

Anxiety attacks and their symptoms

Anxiety attacks, also known as panic attacks, are episodes of intense panic or fear. Anxiety attacks usually occur suddenly and without warning. Sometimes there’s an obvious trigger— getting stuck in an elevator, for example, or thinking about the big speech you have to give—but in other cases, the attacks come out of the blue.
Anxiety attacks usually peak within ten minutes, and they rarely last more than thirty minutes. But during that short time, the terror can be so severe that you feel as if you’re about to die or totally lose control. The physical symptoms of anxiety attacks are themselves so frightening that many people believe they’re having a heart attack. After an anxiety attack is over, you may be worried about having another one, particularly in a public place where help isn’t available or you can’t easily escape.

Symptoms of anxiety attacks include:

Surge of overwhelming panic Feeling of losing control or going crazy Heart palpitations or chest pain Feeling like you’re going to pass out Trouble breathing or choking sensation

Hyperventilation Hot flashes or chills Trembling or shaking Nausea or stomach cramps Feeling detached or unreal

Types of anxiety disorders

There are six major types of anxiety disorders, each with their own distinct symptom profile: generalized anxiety disorder, obsessive-compulsive disorder, panic disorder (anxiety attacks), phobia, post-traumatic stress disorder, and social anxiety disorder. Helpguide.org offers an entire article on each type of anxiety disorder.

Generalized anxiety disorder

If constant worries and fears distract you from your day-to-day activities or you’re troubled by a persistent feeling that something bad is going to happen, you may be suffering from generalized anxiety disorder (GAD). People with GAD are chronic worrywarts who feel anxious nearly all of the time, though they may not even know why. Anxiety related to GAD often shows up as physical symptoms like insomnia, stomach upset, restlessness, and fatigue. Learn more.

Anxiety attacks (Panic disorder)

Panic disorder is characterized by repeated, unexpected panic attacks, as well as fear of experiencing another episode. Panic disorder may also be accompanied by agoraphobia, which is a fear of being in places where escape or help would be difficult in the event of a panic attack. If you have agoraphobia, you are likely to avoid public places such as shopping malls or confined spaces such as an airplane. Learn more.

Obsessive-compulsive disorder

Obsessive-compulsive disorder (OCD) is characterized by unwanted thoughts or behaviors that seem impossible to stop or control. If you have OCD, you may be troubled by obsessions, such as a recurring worry that you forgot to turn off the oven or that you might hurt someone. You may also suffer from uncontrollable compulsions, such as washing your hands over and over. Learn more.

Phobia

A phobia is an unrealistic or exaggerated fear of a specific object, activity, or situation that in reality presents little to no danger. Common phobias include fear of animals such as snakes and spiders, fear of flying, and fear of heights. In the case of a severe phobia, you might go to extreme lengths to avoid the thing you fear. Unfortunately, avoidance only strengthens the phobia. Learn more.

Social anxiety disorder

If you have a debilitating fear of being seen negatively by others and humiliated in public, you may have social anxiety disorder, also known as social phobia. Social anxiety disorder can be thought of as extreme shyness. In severe cases, social situations are avoided altogether. Performance anxiety (better known as stage fright) is the most common type of social phobia. Learn more.

Post-traumatic stress disorder

Post-traumatic stress disorder (PTSD) is an extreme anxiety disorder that can occur in the aftermath of a traumatic or life-threatening event. PTSD can be thought of as a panic attack that rarely, if ever, lets up. Symptoms of PTSD include flashbacks or nightmares about what happened, hypervigilance, startling easily, withdrawing from others, and avoiding situations that remind you of the event. Learn more.

Self-help for anxiety, anxiety attacks, and anxiety disorders

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Not everyone who worries a lot has an anxiety disorder. You may be anxious because of an overly demanding schedule, lack of exercise or sleep, pressure at home or work, or even from too much coffee.
The bottom line is that if your lifestyle is unhealthy and stressful, you’re more likely to feel anxious—whether or not you have an anxiety disorder. So if you feel like you worry too much, take some time to evaluate how well you’re caring for yourself.

• Do you make time each day for relaxation and fun?
• Are you getting the emotional support you need?
• Are you taking care of your body?
• Are you overloaded with responsibilities?
• Do you ask for help when you need it?

If your stress levels are through the roof, think about how you can bring your life back into balance. There may be responsibilities you can give up, turn down, or delegate to others. If you’re feeling isolated or unsupported, find someone you trust to confide in. Just talking about your worries can make them seem less frightening.

Self-help for anxiety attacks and anxiety disorders #1: Challenge negative thoughts

• Write down your worries. Keep a pad and pencil on you, or type on a laptop, smartphone, or tablet. When you experience anxiety, write down your worries. Writing down is harder work than simply thinking them, so your negative thoughts are likely to disappear sooner.
• Create an anxiety worry period. Choose one or two 10 minute “worry periods” each day, time you can devote to anxiety. During your worry period, focus only on negative, anxious thoughts without trying to correct them. The rest of the day, however, is to be designated free of anxiety. When anxious thoughts come into your head during the day, write them down and “postpone” them to your worry period.
• Accept uncertainty. Unfortunately, worrying about all the things that could go wrong doesn’t make life any more predictable—it only keeps you from enjoying the good things happening in the present. Learn to accept uncertainty and not require immediate solutions to life’s problems.

Self-help for anxiety attacks and anxiety disorders #2: Take care of yourself

• Practice relaxation techniques. When practiced regularly, relaxation techniques such as mindfulness meditation, progressive muscle relaxation, and deep breathing can reduce anxiety symptoms and increase feelings of relaxation and emotional well-being.
• Adopt healthy eating habits. Start the day right with breakfast, and continue with frequent small meals throughout the day. Going too long without eating leads to low blood sugar, which can make you feel more anxious.
• Reduce alcohol and nicotine. They lead to more anxiety, not less.
• Exercise regularly. Exercise is a natural stress buster and anxiety reliever. To achieve the maximum benefit, aim for at least 30 minutes of aerobic exercise on most days.
• Get enough sleep. A lack of sleep can exacerbate anxious thoughts and feelings, so try to get 7 to 9 hours of quality sleep a night.

When to seek professional help for anxiety disorders

While self-help coping strategies for anxiety can be very effective, if your worries, fears, or anxiety attacks have become so great that they’re causing extreme distress or disrupting your daily routine, it is important to seek professional help.
If you’re experiencing a lot of physical anxiety symptoms, consider getting a medical checkup. Your doctor can check to make sure that your anxiety isn’t caused by a medical condition, such as a thyroid problem, hypoglycemia, or asthma. Since certain drugs and supplements can cause anxiety, your doctor will also want to know about any prescriptions, over-the-counter medications, herbal remedies, and recreational drugs you’re taking.
If your physician rules out a medical cause, the next step is to consult with a therapist who has experience treating anxiety attacks and anxiety disorders. The therapist will work with you to determine the cause and type of your anxiety disorder and devise a course of treatment.

Treatment options for anxiety disorders

Anxiety disorders respond very well to treatment—and often in a relatively short amount of time. The specific treatment approach depends on the type of anxiety disorder and its severity. But in general, most anxiety disorders are treated with behavioral therapy, medication, or some combination of the two. Sometimes complementary or alternative treatments may also be helpful.

Behavioral therapy for anxiety disorders

Cognitive-behavioral therapy and exposure therapy are types of behavioral therapy, meaning they focus on behavior rather than on underlying psychological conflicts or issues from the past. Behavioral therapy for anxiety usually takes between 5 and 20 weekly sessions.

• Cognitive-behavior therapy focuses on thoughts—or cognitions—in addition to behaviors. In anxiety disorder treatment, cognitive-behavioral therapy helps you identify and challenge the negative thinking patterns and irrational beliefs that fuel your anxiety.
• Exposure therapy for anxiety disorder treatment encourages you to confront your fears in a safe, controlled environment. Through repeated exposures to the feared object or situation, either in your imagination or in reality, you gain a greater sense of control. As you face your fear without being harmed, your anxiety gradually diminishes.

Medication for anxiety disorders

Is anxiety medication right for you?

Anxiety medications can be habit forming and cause unwanted side effects, so be sure to research your options. It’s important to weigh the benefits and risks so you can make an informed decision about whether anxiety medication is the right treatment for you.

A variety of medications, including benzodiazepines and antidepressants, are used in the treatment of anxiety disorders. But medication is most effective when combined with behavioral therapy and anxiety self-help strategies. Medication may sometimes be used in the short-term to relieve severe anxiety symptoms so that other forms of therapy can be pursued.
Source: http://www.helpguide.org/mental/anxiety_types_symptoms_treatment.htm

Untreated Depression

Untreated clinical depression is a serious problem. Untreated depression increases the chance of risky behaviors such as drug or alcohol addiction. It also can ruin relationships, cause problems at work, and make it difficult to overcome serious illnesses.

Clinical depression, also known as major depression, is an illness that involves the body, mood, and thoughts. Clinical depression affects the way you eat and sleep. It affects the way you feel about yourself and those around you. It even affects your thoughts.

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People who are depressed cannot simply “pull themselves together” and be cured. Without proper treatment, including antidepressants and/or psychotherapy, untreated clinical depression can last for weeks, months, or years. Appropriate treatment, however, can help most people with depression.

How does untreated clinical depression affect physical health?

There is mounting evidence that clinical depression takes a serious toll on physical health. The most recent studies exploring health and major depression have looked at patients with stroke or coronary artery disease. Results have shown that people with major depression who are recovering from strokes or heart attacks have a more difficult time making health care choices. They also find it more difficult to follow their doctor's instructions and to cope with the challenges their illness presents. Another study found that patients with major depression have a higher risk of death in the first few months after a heart attack.

How is sleep disrupted by untreated depression?

One of the most telling symptoms of clinical depression is a change in sleep patterns. Though the most common problem is insomnia (difficulty getting adequate sleep), people sometimes feel an increased need for sleep and experience excessive energy loss. Lack of sleep can cause some of the same symptoms as depression -- extreme tiredness, loss of energy, and difficulty concentrating or making decisions.

In addition, untreated depression may result in weight gain or loss, feelings of hopelessness and helplessness, and irritability. Treating the depression helps the person get control over all of these depression symptoms.

Source: http://www.webmd.com/depression/guide/untreated-depression-effects

How to Get Rid of Depression

Depression is a clinical condition, a disease just as real as a cold or flu. Treatment for depression varies widely from person to person, but there are some approaches that seem to work more often than others. Read this guide to learn about them and consider which ones are worth trying yourself.

Method 1 of 3: Focus on Health and Fitness

1. 
   1
   Exercise. Physical exercise releases chemicals in the brain that help boost your mood. It's long been known that vigorous, regular exercise can serve to lessen and in some cases even cure depression in many patients. The best part of exercise as a treatment for depression is that it's basically free. On the other hand, some people suffering from depression find it almost impossible to get motivated enough to start a regular exercise routine.
   • Cardiovascular exercise is an ideal core exercise for treating depression, as the body can sustain cardio activity for a much longer period of time than resistance exercise, without any ill effects. Choose cardio exercise that's easy on your joints, such as swimming laps or cycling, if you possibly can.
     
   • If you'd like to try exercise a s a means of fighting your depression, but just can't seem to work up the will to do it, talk to a trusted friend or loved one and ask them to help you get out and start doing it. Explain that it won't be easy to motivate you, but that any help they can give will be sincerely appreciated.
     
   • Exercise for at least 30 minutes a day, 3 times a week to begin to feel a sustained effect on your mood. It may take a few weeks to really notice a change.
     • If you're exercising a lot and still feel just as depressed as before, you should try something else instead. However, for purely physical reasons, you should also continue with your fitness regimen as long as you're able to make yourself do so.
2. 
   2
   Control your diet. There's some research that suggests certain dietary guidelines can help people suffering from depression, by providing the body the correct chemical tools it needs to heal the chemical imbalances that often cause depression. The dietary approach doesn't work for everybody, but like exercise, it's a relatively inexpensive treatment that has no negative side effects to speak of.
   • Eat foods rich in depression-fighting nutrients. Studies have shown links between lowered rates of depression and the nutrients folate, vitamin B12, vitamin D, selenium, and Omega-3. Start by focusing on foods that are rich in some or all of these nutrients, such as dark green vegetables, legumes (beans), nuts, extra-lean meat, whole fruit, and yogurt.
   • Get plenty of antioxidants. Antioxidants seem to help the brain (and the rest of the body) stay in better shape overall by neutralizing free radicals, damaging particles that are seen as a leading cause of cellular degeneration over time. Although antioxidants aren't strictly indicated as a treatment for depression, they do allow your brain to function more smoothly overall. Look for foods high in beta carotene, vitamin C, and vitamin E, such as carrots, squash, citrus fruit, and nuts.
   • Eat complex carbohydrates to relax. Carbohydrates have a well-known stress-reduction effect when eaten, but some carbs are better for you than others. Avoid simple carbs like sugar and milled grain; opt for brown rice, whole grains, and legumes instead.
   • Get plenty of protein. Protein in foods like turkey and fish helps boost energy and alertness levels, improving overall mood.
3. 
   3
   Get some sunshine. Your body naturally produces vitamin D, which is known to help combat depression and mood swings, when your skin is exposed to the sun. This is why some counselors prescribe sunlight lamps for depression patients who live in areas with low winter sunlight: it stimulates the same effect as going outside and standing under bright sunlight. Make a commitment to do the real thing yourself, for at least 15 or 20 minutes, whenever you have the chance.
   • If you're going to be out in the sun for more than a few minutes, take sensible precautions by applying sunscreen to your bare skin and wearing sunglasses. Your skin will still manufacture vitamin D even if you wear sunscreen.
   • You don't necessarily have to do anything while you're outside. Just find a bench and sit for a while, or take a leisurely walk around your neighborhood.

Method 2 of 3: Use Therapy and Medication

1. 
   1
   Visit a counselor. Counselors are the first line of treatment professionals in the world of mental health. They're somewhat less trained than psychiatrists and psychologists, but they still spend years in graduate school and are highly skilled and knowledgeable in treating depression and other mental illness with the power of speaking therapy. Counselors are usually cheaper to visit than psychiatrists or psychologists as well, making them a good first choice.
   • As a patient, you have the right to shop around and find a counselor who makes you feel welcome and at ease. A bad counseling experience can put you off the whole idea for years, which could deprive you of valuable therapy. Remember that not all counselors are alike; find one you like and stick with him or her.
   • Counselors will generally prompt you to speak with careful questions, and then listen to what you have to say. It can be nerve-wracking at first to open up to your counselor, but most people find it hard to stop talking after a few minutes have passed. The counselor will listen for significant ideas and phrases, and discuss them in greater detail with you to help you work out mental and emotional hangups that may be contributing to your depression.
   • The effects of counseling are gradual. Expect to attend regular sessions for at least a few months before noticing any permanent effect. Don't give up hope before you've given it time to work.
2. 
   2
   See a psychiatrist or clinical psychologist. The difference between these two professionals is in their doctorates: Psychiatrists hold a medical doctorate, while psychologists hold a Ph.D. or a Psy. D. (Doctorate in Psychology). Both are exceptionally well-trained, and both can tend to patients. Psychologists rely on psychotherapy, and cannot generally prescribe medication; psychiatrists combine therapy with medication.
   • Whichever type of professional you see, therapy sessions will be a significant part of your treatment. They may have less common psychotherapy methods that will work better for you than a counselor's standard approach; again, feel free to meet and discuss this until you find a doctor you're comfortable with.
   • As with all therapeutic treatments for depression, the typical treatments you receive from a psychologist or psychiatrist will take some time to have a lasting effect. In extreme cases, these professionals may recommend unorthodox or experimental treatments. If you've tried everything and are at the end of your rope, speak to them about such treatments.
3. 
   3
   Try antidepressant medication. Antidepressants can normally only be prescribed by a medical doctor. Psychiatrists are best qualified to prescribe them, but your regular family doctor may also have some power to judge your mental state and write you a prescription. Antidepressants comprise a wide field of many different types of drugs, all of which have some effect on your brain chemistry, which is generally seen as the source of most clinical depression. The most common types are SSRIs, SNRIs, MAOIs, and tricyclics.
   • Because there are so many different types of antidepressant, your psychiatrist may have you try a few different medications until one seems to work. Some antidepressants backfire on some people, so it's very important to stay in close contact with your practitioner and note any negative or unwelcome change in mood immediately. Usually, switching to a different class of drug will fix the problem.
   • Antidepressants take time to work, because they slowly and gently modify the brain's chemical balance. Generally speaking, it will take at least three months to see any lasting effect from an antidepressant.

Method 3 of 3: Try Uncommon Treatments

1. 
   1
   Shock your depression away with electroconvulsive therapy. Electroconvulsive therapy, or ECT, is commonly seen as a ghastly and barbaric treatment used in horror movies and soap opera plots more than anything else. The truth is, despite the treatment's checkered past, modern ECT is experiencing a recent surge in popularity as a last-ditch treatment for people with severe, major depressive disorder. The procedure is completely voluntary, and the shocks are administered under mild anesthesia so that the patient experiences no discomfort.
   • ECT treatments are not used except in extreme and recurring cases of depression. They're much safer than they were 60 years ago, but there are still risks associated with them, partly because their antidepressant effect on the brain isn't yet fully understood. If your doctor doesn't suggest ECT, it's unlikely he or she will sign off on it when you suggest it.
   • The treatment begins with a mild anesthetic, followed by several shocks delivered to the brain. The antidepressant effect is powerful and immediate; however, in most cases, more sessions are required to achieve a permanent cure. Sessions gradually get spaced farther apart, and last for a year at most (at which point they're typically administered just once per month).
   • Side effects of ECT include temporary short-term memory loss, confusion, and dizziness. However, studies have shown no long-term side effects whatsoever, including cognitive effects. Therefore, it's seen as a legitimately viable option for people who can't seem to recover from depression any other way.
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   Try herbal therapy if you want. Studies haven't shown any conclusive links between herbs like St. John's Wort, which is a common folk remedy for depression, and increased rates of recovery from major forms of the disease. However, comprehensive studies of its effects on mild and moderate depression aren't available yet, and many people swear by it.
   • If you buy herbal supplements, be sure to by from a reputable seller. Supplements are only very loosely patrolled by the FDA, and as such, levels of purity and quality vary wildly from manufacturer to manufacturer.
   • St. John's Wort in particular has been shown to interact negatively with clinical antidepressants. Ask your psychiatrist before taking it if you're already on a clinical drug.
   Source: http://www.wikihow.com/Image:Get-Rid-of-Depression-Step-8-Version-2.jpg

How to Be Calm in a Stressful Situation

Part 1 of 6: Identifying the Stress

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   Identify the cause of your stress. Is your heart pounding because that idiot just cut you off on the freeway, or is it because of that presentation you have to give to your boss this afternoon? Think for a moment and try to figure out what’s really bothering you.

Part 2 of 6: Choosing Your Response

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   Choose your response. Even if you’re powerless to change the source of your stress, you have the power to choose how you’ll respond to it. The appropriate response to stress should depend on what’s causing it: you can either shake off your stress (ignore it and let it go immediately) or face it head-on. In order to choose your response, ask yourself some questions.
   • Does it matter? Yeah, it’s all small stuff, but some stuff is smaller than others. Consider how long the source of stress will affect you. That idiot driver will be gone in a moment if you just let him keep speeding down the road, but the death of a loved one may affect you for years.
     
   • How much control do you have over the situation? You can’t control the rain that’s ruining your wedding, but you can control how well you do on your algebra exam tomorrow.
     
   • Is the source of stress in the past, present, or future? You can’t change the past, but you can respond to the present and prepare for the future. Let your past troubles fade.
     
   • Be mindful of and focus on the important things in your life. Your life is precious, so let not the extraneous things interfere with more important things in your life.
     

Part 3 of 6: Taking Action

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   Face your stress source head-on when you're ready. Getting stressed is not going to resolve the situation. Sitting around worrying is a good way to procrastinate, but procrastinating will only prolong or intensify the stress. Facing your stress head-on is really just a way to shake off a bad situation that you cannot or should not ignore. If you can change the outcome of a situation that matters to you, the quickest way to overcome that fear or to empower yourself is to take action as quickly as possible. Once you’ve resolved the underlying problem, you can shake off the stress because it no longer matters. The steps below will help you. If you feel paralyzed, use the steps above to relax and temporarily distance yourself from the situation just long enough to be able to see it clearly.

Part 4 of 6: Making a Plan

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   Make a plan. Sometimes you can resolve a stressful situation right away with one action, but often you’ll need several steps, perhaps over a long period. Write out a plan with attainable goals and a time line for reaching those goals. Additionally, many stressful situations are avoidable. If you prepare ahead of time for important events and make contingency plans, you may not have to cope with as much stress later. An ounce of prevention is worth a pound of cure. See How to Be Proactive.
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   Take one step at a time. A complex problem can be overwhelming, even when you’ve got your plan mapped out, but remember: the journey of a thousand miles begins with one step. Just focus on one small goal at a time. See also How to Sustain Motivation when You're Struggling.

Part 5 of 6: Shaking It Off

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   Shake it all off. If a situation is beyond your control, or if it just isn’t that important, stop worrying about it. Easier said than done? Just do it.
   • Inhale deeply through your nose. In your mind, count to five seconds, and then exhale slowly through your mouth, for another five seconds. Repeat this breathing pattern until you feel comfortable with it.
     
   • Think about something else. Get your mind off the stress by thinking about something that makes you happy, such as your kids or spouse (provided they’re not the cause of the current stress), or by concentrating on the things you have planned for the day.
     
   • Visualize relaxing things, such as a deserted island or a country road. Close your eyes and try to picture even minor details about the imaginary place, and you can put yourself in that situation instead of the one you’re in.
     
   • Get away from the cause of the stress. If you can physically escape the stress trigger, do so. Leave the room or pull off the road for a moment to put things in perspective.
     
   • Get some exercise. Whether you go for a run, do calisthenics, do yoga, or lift weights, 10-20 minutes of physical exercise every day can relax you even when "nothing can".
     
   • See also How to Get Rid of Anger and How to Stop Worrying and Start Living.
     

Part 6 of 6: Being Realistic

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   Be realistic. If you continue to experience stress because no matter how hard you try you can’t take the steps quickly enough, you probably haven’t set realistic goals. In a culture that values a can-do attitude, it can be hard to accept that sometimes you can’t do something, at least not within a given period of time. If that’s the case, revise your time line or lower your expectations. If you can’t do that, the situation qualifies as one which you can’t control. Learn from your experience, but let it go. And, if you find yourself constantly failing to meet someone else's unrealistic standards, read How to Stop Being a People Pleaser and How to Overcome Martyr Syndrome. 

Source: http://www.wikihow.com/Be-Calm-in-a-Stressful-Situation

Generalized Anxiety Disorder

If you have Generalized Anxiety Disorder (GAD), you're up against the same Anxiety Trick - you experience Discomfort, but respond as if it were Danger - but here, the source of the Discomfort is your own thoughts.
A person with GAD does a great deal of worrying. It isn't so much that you have a particular problem you worry about, because over time you'll worry about lots of different problems. It's more that you have the problem of worrying. Just like Panic Disorder is a fear of fear, Generalized Anxiety Disorder is worry about worry.

Arguing with Your Thoughts...

People with GAD get into a conflictual relationship with their own thoughts. Sometimes, they take the content of their worries very seriously, and fret about it. For instance, you might have the thought, "what if I lose my job?", and spend a lot of time wondering if your boss likes you or not; where you might look for another job; how you could find out if you'll be fired; how your spouse would react; and so on. You'd think about it a lot in an effort to reassure yourself, and find that you just get more worried.

...and Fearing Your Thoughts

Other times, you'd stop thinking about the idea of getting fired, and focus instead on how all this worry might affect you. You would worry that the worry will lead to a stroke, or a nervous breakdown. You'd be worrying about worry.
There are other symptoms of Generalized Anxiety Disorder - aches and pains, restlessness, sleep disturbances - but all these other symptoms seem to be caused by the excessive worrying.

What if...?

There are two words which, much more than any others, signal that you're getting into worries. These words are "what if...?".
People with GAD imagine something bad (what if I get too anxious to work?), regardless of how likely or unlikely it is, and imagine the terrible consequences should this event occur. Then they try to figure out how they could make sure that this bad thing will never ever happen.

How can I be Sure?

People with Generalized Anxiety Disorder want to make very sure that their bad thoughts will never become reality. They want to eliminate all doubt. Since it's impossible to prove, beyond a shadow of a doubt, that something could never happen, this opens the door to worry without end.
If you have GAD, you probably spend a lot of time trying to get your thoughts just the way you want them. You don't want to have any negative thoughts, and if you have any, you want to be able to prove to yourself that they can't possibly happen. You spend so much time and effort trying to get your thoughts cleaned up and arranged the way you want, that you spend less of your time and energy out in the real world.

Change Your Response,
Rather than Your Thoughts

The problem is this. If there was a rock or tree stump on your property, you could remove it, and that would be the end of it. The rock would not return. But if you have a thought in your mind and try to remove it, the very act of trying to remove the thought practically guarantees that you will have the thought again.
This is the problem with thought stopping, and distraction in general. If you tell yourself not to think about dandelions, you'll probably be seeing plenty of them in your mind. The more you try to suppress a thought, the more it tends to return. Objects won't return when you dispose of them, but thoughts will.
Since you can't simply "turn off" thoughts, progress with Generalized Anxiety Disorder (and with worry in general) comes when a person becomes more accepting of his thoughts - the good, the bad, and the unlikely - rather than opposing them. Effective treatment will help you change your relationship with your thoughts. It will help you respond to them as nothing more than symptoms of anxiety,rather than treating them as important signals about your future. One of the best ways to make this change is the use of worry periods.
Source: http://www.anxietycoach.com/generalizedanxietydisorder.html