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Exercise During Depression to Stay Healthy

Experiencing depression is an immensely frustrating process. It can be extremely incapacitating and creates an immensely difficult living environment around the victim. Irrespective of the nature of the symptoms when a person suffers from depression, it becomes very hard to pull oneself out of the big dark hole that characterizes utter despair.  One of the most effective ways of dealing with acute depression is through physical exercise.

Simultaneous research on exercise and depression and the effect of exercise on the latter dates back as much as 200 years. Only recently did scientists come up with the fact that exercise has a lot of beneficial advantages on the overall mood in both clinically depressed as well as healthy individuals.

Most of the research work and studies carried out in this context enhance the fact that depression and exercise had both physiological and psychological counteractions for the participants who took part in the examinations. More than 90% of the participants who took part in the examination did display a positive influence of exercise in reducing the level of depression. The results are quick to notice.

Further study on hospitalized individuals suffering from depression revealed that when the individual was put on an exercise regimen, it showed significant amounts of reduction in the levels of depression and that too for an extended period. Participants suffering from depression who took part in special programs of aerobic exercise were detected with improved relief symptoms. On the other hand, other patients suffering from depression who took part in simple occupational therapies did not report any significant improvements in their condition.

In fact, doctors are of the view that patients suffering from depression, if asked to go for 8 weeks of continuous jogging, walking or other forms of recreational therapy, would show rapid improvement in comparison to others. The effects will be evident all the more if the effects in this case are compared to another group of patients suffering from depression who are not initiated on such an exercise regimen.

Depression is a very common mental situation that most of us have either experienced at one point in time or heard of from a close friend or associate. Though therapy and medication are some of the common ways of treating depression, exercise is an immensely effective tool that not only ensures a speedy relief but also ascertains a healthy lifestyle thereafter. Numerous studies conducted in this context have revealed the same result repetitively, that exercise can be implemented in an efficient way to fight moderate to severe levels of depression.

Though there is no evidence of the fact as to which particular kind of exercise has a deeper impact and effect on depression, nonetheless most physicians are of the view that aerobic activities and running are two of the most effective physical exercises that help reduce depression. Walking also has positive effects on reducing depression.

Effects of exercise on depression

Discussed next are various ways in which different kinds of exercise including aerobics and walking exercise can help reduce depression thereby showing the depressed individual the way to a healthy lifestyle once again.

  • Physical fitness exercise helps build on the sense of command and self-confidence. This comes in real handy for individuals suffering from depression as it brings back the feeling of control over one’s own life.
  • Physical exercise helps reduce depression and boost overall energy levels.
  • Physical exercise and walking exercise also play an instrumental role in building the self-esteem of the individual suffering from chronic depression.
  • One of the most significant facts about physical exercise is that it provides a very solid distraction from the worries and anxieties common in depression.
  • Physical exercise and walking exercise help improve one’s body and health ensuring a healthy existence. This can also help lift one’s spirits to a large extent which diminishes the feelings of depression.
  • Physical exercise also does away with all pent-up stress and stored frustration which removes the mental pressure and dismisses all such situations that are potentially enough to lead to depression.
  • Finally, physical exercise rather than just any kind of exercise helps you sleep better. Sleeping is one of the most significant problems in depression where individuals complain of insomnia and other problems in sleeping. In such situations, exercise can come in real handy.

Effective exercise workouts to treat Depression

To manage depression, no exercise can be termed as either right or wrong. The high-intensity physical exercise like aerobics and jogging provides a two-step outcome. One is that it engages the mind and body preventing it from stagnating into the pool of depression. The other is it triggers the release of particular hormones that can help the depressed individual feel rather good. On the other hand, there is also lower-intensity physical exercise like Pilates and yoga which initiate relaxation and help connect the body with the soul ensuring a healthy outcome.

Evaluating Medical Health: Tips to Treat Sadness

In present times, there is not a single person, who is not afflicted with one or the other problem of the mind. Feeling of sadness is one of the most common problems people encounter. The associated feelings that come with sadness are misery, grief, melancholy and sorrow. The basic description of sadness can be mentioned as a mood or state of mind whereby a person’s mood is dipped and they feel ‘blue’. Consistent bouts of sadness may incorporate situations whereby the low feeling lasts longer and becomes more and more intense as time flies. This condition of sadness further engenders the incapacity of a person to deal with daily chores and situations. The person becomes sensitive to the incidents around them.

Sadness is a condition that may affect anyone, as it is very much a part of our everyday lives. It is at times considered a normal part of everyday life. Usually, people do not want to feel sad and repress the feeling, although this is not good for their well-being. The term ‘sadness’ is synonymously used with the term ‘depression’, but they are different. Sadness is used to denote an emotional state of the human mind, whereas depression is more like a disorder or illness. Sadness is also one of the causes of feeling depression.

Symptoms of Sadness

One of the symptoms of sadness is the feeling that the whole world is hostile to you; it is more like a sense of hurt and blackness that seems endless, out of which there is no means of escape. There is practically nothing to look forward to or brighten the mood of the affected. A lot of people are also likely to exhibit reduced energy levels in sadness with others attempting to curb it, but this feeling of countering emotions like sadness is not good either. Some people even succumb to tears. There are also mixed feelings of a sense of void, pessimism, hopelessness, worthlessness, anxiety and others that intensify sadness. Sadness makes them lose interest in life and any excitement-generating activities, It may even lead to loss of appetite, restlessness or irritability.

All-encompassing sadness may lead to depression, especially if the person affected by it does not find an alternative to venting their emotion. Physiological symptoms include chronic pains, gastrointestinal problems, headaches etc. The person experiencing sadness may even contemplate suicide in extreme situations.

Causes of Sadness

Sadness can result from various factors, one of the commonest of which is the feeling of loss. This is especially true if sadness is related to the loss of a loved one. This will make the person experience sadness. The feeling is more so if they shared a close tie with the departed, expired or divorced individual. People experience sadness when they have lost an important person or when they have disappointed them. A person also goes through a phase of sadness after a relationship fails or when they are going through disappointment or trauma with a relationship not working.

Loss of a home or employment also causes sadness especially when they are required to shift jobs based on firing. The feeling of unworthiness or displacement also makes the person go through sadness as will the loss of a home or moving away to some other place. These are some of the important causes resulting in sadness or loss. The other major reason is loneliness, or failure to live up to expectations. Loss, failure and sadness are also the result of prolonged or terminal illnesses, undeniable changes in lifestyle and the loss of a dream.

Possible Solutions to Sadness

There are various approaches to dealing with sadness and it is best if the solutions are administered early since sadness is a time-consuming process when it comes to healing the condition. The duration may last from several months up to a year or even more. The person affected by sadness should be helped to cope with the condition as sadness cannot be otherwise cured. People often resort to exercising during sadness as physical workouts release certain hormones in the brain leading to a better mood.

Company of friends and family members during sadness and sharing your worries and reasons to feel low help release their burden. You can even join a group or community support program to deal with the feeling of sadness as it helps enhance interaction, leading to a distraction of your emotions. This therapy to curb sadness helps deal with these emotions.

Optimism is one of the best ways to deal with sadness is to tap into your creativity like practising writing, singing, dancing or drawing to creatively express your sadness.

People also seek a walk in the sun for a few moments to relieve the mind. The sunlight is helpful for the body during sadness. Physically also, it works on the mind by brightening the mood, just as darkness intensifies sadness. If these don’t work, it is best to seek medical support.

Don’t Let Fatigue Affect Your Life

Fatigue is dangerous as the statistics say that 20% of road accidents take place because the person who is driving is fatigued. Furthermore, approximately 20% of Americans complain that fatigue hinders their normal life.

What exactly is fatigue?

Fatigue makes an individual feel extremely tired or weak which makes it difficult for an individual to do daily activities. It is a feeling of lack of energy that hugely affects one’s daily life hindering the completion of normal tasks.

Fatigue is a symptom that affects different individuals in different kinds of ways giving rise to conditions that hugely differ from one person to another. Some people under the effects of chronic fatigue may feel immensely tired. The only thing that they do in such situations of fatigue is sleep a lot. Often fatigue may be accompanied by body pain and also initiate a feeling of defeat making people think as if they have lost control over their lives.

Are you suffering from severe fatigue?

Severe fatigue or chronic fatigue which is also medically termed CFS is a situation of long-drawn fatigue. Continued fatigue often surfaces with other related symptoms apart from tiredness, such as

  • Persistent sore throats
  • Muscle pain
  • Pain in the joints all over the body
  • Soft lymph nodes
  • New and unknown kinds of headaches
  • Impaired memory
  • Loss of concentration

What are the causes of severe fatigue/chronic fatigue?

Severe physical fatigue may be the result of a prolonged day at work characterised by stress, immense hard work and a hectic schedule with a strict deadline.

On the other hand, a lot different from physical fatigue is emotional fatigue which is often a lot more serious and chronic. Emotional fatigue more often than not surfaces at its apex early in the morning and as the day progresses the level of fatigue continues to reduce with a reduction in the feeling of tiredness.

Some significant factors that cause physical fatigue are:

  • In case an individual is unable to get an ample amount of sleep then suffering from fatigue is a common situation.
  • Individuals suffering from chronic health problems are more prone to feel tired and experience severe fatigue.
  • Lack of enough physical exercise and an unhealthy physical condition often result in chronic fatigue.
  • Obesity is yet another immensely significant cause that not only gives rise to chronic fatigue but also makes individuals feel acutely tired hindering their overall performance and day-to-day activity.
  • Certain over-the-counter medicines may often lead to severe fatigue as a potential side effect of the drugs. These include some of the commonly prescribed drugs for blood pressure and antihistamines as well.
  • There are a few other causes as well that may also be responsible for causing stress and fatigue. These involve extreme temperature conditions, having to wait for long hours and immense traffic as well which give rise to a tired feeling.

What causes emotional fatigue?

There are particular causes responsible for giving rise to emotional fatigue as well. These are:

  • More than anything else, anxiety and depression are two of the most acutely responsible factors that lead to emotional fatigue.
  • Often individuals try to extend their abilities and capacities to a level beyond the extent that they can manage to achieve. This can often lead to failure which initiates fatigue.
  • Hiding one’s emotions is another potential factor that causes chronic fatigue of the emotional kind making the individual feel tired regularly.
  • In case there is a huge life change taking place, individuals may start feeling tired and suffer from fatigue.
  • In the contemporary age, given the tight work schedules and strict deadlines, workplace stress is one of the key factors that result in chronic fatigue of an emotional nature.

Some of the effective ways of killing chronic fatigue/severe fatigue

While treating severe fatigue or chronic fatigue, doctors proceed with their treatment in a way as if they were real-life detectives. The doctors try to find out as many details and information as possible about the fatigue symptoms that a patient is experiencing. They also refer to their entire medical history to trace any such potential prior illness that may be the reason for the present symptoms of fatigue. This is necessary as such an approach helps to gain a sound knowledge of various possibilities that may be responsible and would be necessary for further exploration.

Often physicians uncover prior situations when the individual has been suffering from physical conditions like depression, anemia, diabetes or thyroid imbalance all of which are potent enough to lead to both severe fatigue and chronic fatigue in case they re-surface.

When there are no prior sources found, and then the doctor may suggest the fatigued patient follow a few steps. Here’s a list of some of the possible steps that he may suggest for reducing fatigue,

  • Gradual and daily exercise to do away with the tired feeling and fatigue
  • Start practicing meditation and deep breathing which are effective techniques that aim at doing away with stress and fatigue.
  • Practice healthy eating and sleeping habits for increasing metabolism which will help reduce fatigue.

Coping with Stress

Stress is experienced by most of us especially due to the fast paced lifestyle. It affects the physiological and psychological functioning of a person negatively.  Stress occurs when external forces tend to affect an individual causing stress anxiety. In such situations coping with stress becomes tough for the disturbed individual. He starts responding to stressful situations in ways that not just affect his physical and mental state but the environment around him as well.

Today every individual is required to prove himself to beat the competition and survive. Under such situations one element that is more than common and exists all around us is stress. These days most of us experience stress anxiety in both our personal as well as professional lives. The situations at times get so bad that stress does not allow one to sleep peacefully.

Symptoms of poorly managed Stress Health

Excessive stress can manifest itself in several ways. These symptoms can be of all kinds including physical, behavioral or even emotional. Moreover, the symptoms of stress vary largely from one individual to another based on their mental status.

Physical or somatic symptoms are the most commonly reported symptoms experienced by people suffering from stress and stress anxiety. These include situations of muscle tension, problems in sleeping and continued sleep disturbances, gastrointestinal disturbances, headache, and continued fatigue.

Coming to behavioral and emotional symptoms of stress are anxiety, nervousness, marked changes in eating habits including both under and over-eating, mood swings and loss of energy and enthusiasm. However, according to psychologists none of the above-mentioned symptoms do hint at the fact that the individual in question is suffering from high levels of stress. According to them, there are several other physical conditions which may also lead to such emotional and behavioral symptoms.

Another very common symptom of poor stress health is that people under stress tend to indulge in unhealthy behavioral activities more often than not when compared to their healthy counterparts. They are more prone to substance abuse, drugs, smoking and unhealthy eating habits. These habits can worsen and lead to severe situations leading to a vicious cycle of symptoms.

Effective Techniques for Coping with Stress

It is necessary to know effective methods for reducing stress as it can further lead to various other health problems. Several ways can work well in reducing stress and helping one feel relaxed and calm.

You can easily manage stress by controlling your thoughts and emotions. Be positive and balance work and personal life. Don’t take unnecessary workload at work. Learn to say ‘No’. Don’t meet people who cause stress to you or discuss negative things. Make sure that your home environment is happy. If anything causes stress like loud music or TV, make sure you talk to your family members so that they cooperate with you.

Manage your time in a better way so that pending work doesn’t cause you stress. Also, you must talk about your problems with your loved ones and friends. They might suggest solutions to your problem and this can reduce stress.

Keep some time for relaxation and enjoy life. Go for walks, play with children, spend time with pets and close to nature, listen to music, enjoy a film, pamper yourself by taking massages and other similar things to help reduce stress. Mediation, yoga and exercise also help one relax and thus reduce stress.

Sleeping and eating well also is very important for your overall well-being. Avoid smoking and alcohol. Excess of sugar in the body hinders the metabolic process also stripping the body of essential nutrients. Individuals suffering from stress need to avoid canned and packaged food which has hidden layers of sugar. Moreover, the use of artificial sweeteners is also to be avoided as studies have revealed that at times these are also responsible for causing dizziness and convulsions. Coping with stress can also become easier if one can curtail the consumption of grains. Rejection of items like pasta, white bread, cakes, biscuits, and pizzas from the diet can help in reducing stress.

Stress is nothing but a frame of mind to a large extent, by staying positive and taking everything in your stride. Your attitude can play a key role in your emotional and physical well-being. Don’t let negative thoughts disturb your mind. Accept situations that you can’t change as the more you resist the more stress you will feel.

If you feel stressed even after trying your best to cope with it, you must resort to medical help. You can talk to your physician, nutritionist or therapist and carry out a detailed discussion about the problems. You must not take stress lightly. Avoiding taking any measures to cope with stress can deteriorate your overall health and well-being.

Brain Fog Caused by Poor Memory

Cognitive dysfunction or brain fog refers to an unusual situation when the brain exhibits extremely poor mental functions. Brain fog is often associated with symptoms like poor memory, forgetfulness, learning disabilities and problems concentrating over an extended period.

However, brain fog is a term that is not used to refer to patients particularly suffering from Dementia or other psychological conditions that commonly cause poor memory problems and confusion. Nonetheless, brain fog can always be used as a synonym to refer to other problems of grogginess and sleep inertia in case an individual is all of a sudden awakened from a deep sound sleep.

Indeed, if truth be told, a lot of psychologists are of the view that brain fog acts as a suitable mode of escape for people who are finding it hard to deal with acute stress-related conditions and conflict-posing situations that cause a threat. By resorting to brain fog they manage to avoid frustration, anger and sadness that are commonly experienced in situations of stress.

Causes of Brain Fog

The exact causes of brain fog are not known. Several factors are believed to be the causes of this distinct disease that leads to learning disabilities, fatigue and poor memory. There are several factors both psychiatric and medical and also those surfacing from other treatments that can lead to brain fog symptoms.

The brain always requires lots of energy so that it may function properly. When a person is acutely tired the brain can significantly suffer causing brain fog. Some conditions that cause brain fog are:

  • Adrenal collapse
  • Food and chemical reactions
  • Nutritional deficiency

Some of the psychological conditions that may result in brain fog are:

  • Stress
  • Depression
  • Denial

Some of the most significant brain fog causes are:

  • Large-scale metal poisoning particularly in case mercury poisoning is involved
  • Fibromyalgia
  • Menopause
  • Sleep disorders along with disrupted sleep

Moreover, there are certain spiritual conditions as well that may lead to brain fog and the related problems of poor memory.

Effects of Brain Fog

Brain fog is a common mental condition that tends to affect people of all ages. Brain fog is characterized by an acute state of extreme confusion along with reduced levels of clarity due to poor memory levels and memory skills. Brain fog affects an individual in a way making them exceptionally forgetful and disconnected from the rest of the surroundings. Other than poor memory, brain fog can also lead to depression, fatigue and a feeling of discouragement.

Studies reveal that brain fog is a psychological problem that affects hundreds and thousands of people irrespective of their age. When brain fog affects children it causes serious learning disabilities with poor memory. Brain fog is the root of several problems that students face at the school level. Brain fog may also affect grown-up individuals causing problems at work and also at times hindering the domestic family life. Other than poor memory, learning disabilities and fatigue, brain fog also causes reduced self-esteem resulting in serious relationship problems as well. Some psychologists are of the view that brain fog can at times also cause delinquency and crime as some of the effects.

Often, people who have been suffering from brain fog for a prolonged period start believing that they are stupid and dumb. This forces them to feel inferior and also hinders a proper thinking process. But actually, it is not the case. Individuals who have ample knowledge and experience in dealing with situations of brain fog may also practice self-assertion and start believing that they don’t have learning disabilities or low intelligence levels. But it is all a real disorder that they are suffering from which is causing the poor memory.

Treatments for Brain Fog for Improving Memory

First and foremost, the two most significant causes of brain fog, worry and stress need to be taken care of for suitable improvement of memory. A simple stress-relieving process may help in this context. The patient can be asked to close his eyes and take deep breaths. This way the acute tension will start running out of the body parts and all the muscles in the body. He or she should be paying attention to the breath and this way all other distracting thoughts will start slipping away slowly but steadily.

Next on the list is a little more intense exercise aiming at mindfulness. This is a brief process that takes a couple of minutes but works miracles if used regularly. To effectively do away with brain fog and improve memory one should first and foremost stop whatever he or she is doing at the moment. Thereon they need to concentrate on their feelings and thoughts at the moment. With extended practice, individuals will gain the power to identify those particular thoughts that go beyond consciousness and tend to hinder concentration.

Addressing Behavioral Disorders and Anxiety

We all get anxious or feel anxiety or get worried during stressful circumstances like before an interview or exam. This is a normal thing. However, if you often feel anxiety and it negatively affects your life then it is a disorder that needs attention. Anxiety also includes other equally significant factors like heredity and psychological traits.

Often it is found that women tend to suffer from anxiety disorders and anxiety depression a lot more than men do. Most of the psychological theories suggest that it is the effect of steroids that marks this exception. However, extended research carried out on studying how women respond and emote to stress anxiety, reveals that women go through a diverse assortment of stressful life events that are filled with an extended level of anxiety and depression as opposed to men.

The observed stressful behavior that is found in children is dependent on several factors that cause anxiety and depression. Such children may be suffering from severe disabilities due to severe anxiety causing problems like autism, Rett syndrome, PDD, PDD-NOS, ADHD and Asperger Syndrome.

Within the field of psychology, several major theories tend to explain related areas that lead to severe anxiety like,

  • Psycho-dynamic anxiety evoking factors
  • Psycho-analytic anxiety evoking factors
  • Behavioral attributes that lead to anxiety disorder
  • Cognitive disparities which influence symptoms of anxiety disorder

Nature of Anxiety Disorders

The first and foremost thing that can be said about anxiety disorders is that it is heterogeneous. Hence the various factors that lead to anxiety and depression tend to vary in the relative role they play in this context. Some of the typical anxiety disorders include panic disorders and these often show traces of a very strong genetic link. However, the actual responsible genes that cause these symptoms of anxiety disorder are not yet known. Other than panic disorders most other kinds of anxiety depression are caused by factors that are rooted in the stressful events of the day to day life.

Manifestations of Anxiety Depression

Anxiety disorders are possibly the most common and frequent manifestations of anxiety depression. Anxiety disorders comprise a distinctive set of conditions that characterize extreme anxiety. In fact anxiety is one of the prime factors that initiate mood disorders and mood disturbances causing emotionally charged stress anxiety.

Anxiety is often taken to be the pathological equivalent of the normal fear that healthy individuals may experience on different occasions in the day to day life. Stress anxiety manifests itself in the form of mood disorders. It also leads to disturbances of social behavior, and thinking and hindrance in normal physiological actions.

Panic disorder also falls within this category of manifestations of stress anxiety. Patients who have a history of agoraphobia may have greater chances of contracting symptoms of anxiety disorder. On the other hand, patients suffering from agoraphobia may either have panic or stress disorder or both. Secondary manifestations of anxiety disorder include specific phobia, generalized anxiety disorder, obsessive-compulsive disorder, social phobia, post-traumatic stress disorder and acute stress disorder.

Talking of anxiety depression, severe anxiety, stress anxiety and anxiety disorders, are symptoms that are omnipresent across all human cultures. Stress disorders particularly tend to have a longitudinal course. The symptoms of anxiety disorder are characterized by an onset at a very early age, repetitive and relapsing illness along with a chronic nature and also not to forget regular and revisiting periods of disability that hamper social and professional life. Moreover, agoraphobia may also be associated with suicidal tendencies in the patient who is suffering from severe anxiety.

Common panic attack syndromes in anxiety depression and severe anxiety disorders

Panic attack particularly refers to an acute stage of intense discomfort, severe anxiety and fear that manifests several psychological as well as physical symptoms of anxiety disorder. These stress anxiety symptoms include,

  • Sweating and palpitations
  • Shortness of breath
  • Severe trembling
  • A feeling of smothering and choking
  • Dizziness and chest pain
  • Gastrointestinal distress
  • Nausea followed by vomiting
  • Blushing and chills
  • Hot flashes and a tingling sensation from time to time

How to deal with Anxiety and Behavioral disorders?

Treatment of Behavioral disorders carries through a series of steps including psychotherapy, hospitalization, medications and self-help.

  • Psychotherapy is a treatment that is often chosen by people to deal with anxiety and the associated behavioral disorders. This process teaches the patients new and effective ways of coping with the situation, regulating their emotions in a better way, and coping with other significant changes that occur in their lives.
  • Hospitalization is chosen particularly to treat people suffering from behavioral disorders of the borderline kind. These are people suffering from severe kinds of depression which may at times get fatal.
  • As far as medications for behavioral disorders are concerned, commonly used medicines are high-potency neuroleptics, anti-anxiety and antidepressant agents, etc.
  • Self-help, though not much encouraged by many medical practitioners in the field, yet encouraging the individual to gain confidence and social support can help them emerge faster out of the anxiety disorder in the first place.