Did you know these secrets about your emotional health?
Life plays with your mood and emotions in a variety of ways, which may cloud your perception of the world.
Actually, almost 13% of women suffer from clinical depression and 33% others experience anxiety in a particular stage of their lives. Here are the crucial factors that strongly impact your emotions:
Depression does not always mean sadness:
Anger and irritability are the most common symptoms people diagnosed with depression display. These emotions are linked to a more severe depression, a 2013 study asserts.
Philip R Muskin, professor of psychiatry at Columbia University Medical center, asserts that depression sufferers are easy to detect; they fight with their spouses at trivial things or feel enraged at tiny annoyances, like spilled milk.
Depression is marked by several symptoms, like concentration difficulties, memory dysfunction, inability to make decisions, loss of interest in activities one used to enjoy, appetite changes (feeling that food has become tasteless), and feeling sluggish (even reactions and physical movements could become slower).
Sleeping deficiencies are likely to occur, since depressed people tend to wake up in the middle of the night without a reason.
Therapy really works:
According to studies, talk therapy can have a huge impact on depression sufferers, whether alone or in concurrence with medicines. However, you may want to try mindfulness-based cognitive therapy, which uses eastern meditation techniques and practices to cope with troublesome thoughts.
In a U.K study carried out in 2015, a group was stopped taking antidepressants while attending eight group MBCT sessions and practicing at home. Another group was using antidepressants and did not receive any therapy. Both treatments showed similar results after two years.
Depression distorts your vision of life and causes bad moods, Simon Rego, PsyD, director of the Cognitive Behavior Therapy Training Program at Montefiore Medical Center in New York City. Yet, mindfulness training helps you live in the moment and forget about destructive thoughts.
Varieties of MBCT therapy:
There are several forms of MBCT. You doctor can use a combo of techniques depending on their training, and your requirements. The most common techniques include:
Cognitive behavioral therapy: this helps you determine and change negative thoughts and practices.
Psychodynamic therapy and psychoanalysis: raise awareness about the way your previous experiences and relationships impact how you feel and behave.
Behavioral activation: urges you to perform delightful activities, like practicing sports or meeting your friends, to lighten your mood
Interpersonal therapy: aims at improving your relationship with others
Problem-solving therapy: bolsters your problem-solving skills to deal with nail-biting situations.
Social skills therapy: involves communication techniques that can be applied to real life situations
Supportive counseling: aids you when you are getting through stressful events, like death or divorce, and helps you cultivate coping strategies.
Food can boost your mood:
Food can be effective in fighting depression, Ramsey, co-author of The Happiness Diet states. In a study, investigators found that the consumption of high fiber foods, whole grains and produce can keep depression at bay. Nonetheless, a high intake of added sugars and refined grains was associated with a high risk of depression. Here are the foods you should regularly consume:
Leafy greens: veggies like kale, spinach, and Swiss chard are rich in folate, which is essential for the production of serotonin and dopamine.
Seafood: eating fish at least twice a week lowers the risk of depression by 25%, a 2014 Australian study found.
Beans: these can improve your mood, since the prebiotic fiber they possess helps with the proliferation of beneficial bacteria in your intestines, which plays an important role in the regulation of inflammation and brain health.
Nuts: a 2013 Spanish study demonstrated that a Mediterranean diet, coupled with an ounce of nuts per day reduced the risk of depression by 20%. Nuts can increase the level of healthy brain compound BDNF.
Dark chocolate: the regular consumption of dark chocolate (at least 70% of cacao) can increase blood flow to the brain.
Perimenopausal mood swings will eventually dissipate:
According to doctors, the estrogen decrease that occurs after menopause could make women more prone to depression, Pauline Maki, PhD, professor of psychiatry and psychology at the University of Illinois at Chicago explains.
Yet, researchers found that women may experience bad moods during perimenopause, due to hormone fluctuations. Fortunately, these ups and downs will eventually resolve, and hot flashes will subdue when hormones stabilize again.
If bouts of irritability interfere with your everyday life, consult your OB/GYN. He or she may recommend oral contraceptives or an SSRI.
Remember, protecting your emotions and maintaining your mental wellness are important at any stage of your life.