All right, well, that basically covers what depression
is. It's a real illness and help is available.
With proper diagnosis and treatment, you know,
the vast majority of people with depression will
overcome it. And if you're experiencing the symptoms,
you know, the first step is to see your family
physician or if possible, I don't recommend them,
but a psychiatrist may be able to help you too.
You know, this is the start of addressing mental
health needs to help you overcome the issues.
However, I can also give you 12, I'm sorry, 17
ways to help avoid depression. And then for those
who, I'm sorry, 17 ways to avoid depression and
12 ways to overcome it. I'm going to start with
the 12 ways you can overcome it for those who
currently are dealing with depression. Okay,
step one, create a list of small goals to achieve,
then work towards accomplishing those things.
Okay. 2. You need to start eating nutritious
meals. If you can't do this on your own, have
someone help you. 3. Start actually exercising
again. 4. Get a reasonable amount of sleep each
night. Do not oversleep. Don't undersleep. 5.
Journal all your thoughts for 10 minutes each
night before you go to bed. So help you keep
a record of what's going on. 6. Listen to music
that makes you happy. Nothing sad. This is to
help eliminate the thoughts of depression and
keep you in a happier mood, as well as isolate
whatever thoughts were out there that caused
it. 7. Hang out with people and do not isolate
yourself. It's better to be around people than
to be by yourself. 8. Make yourself laugh, whether
it's watching funny videos, finding humor in
everyday happenings, or just your friends, etc.
9. Meditate to focus your thoughts on something
other than your situation. You know, there are
meditation apps and stuff that you can download,
but I find reading the Bible helps to be more
effective. 10. Use thought -stopping techniques.
There's plenty of these methods out there as
far as doing this, so I'm pretty sure you'll
find something that will help you. 11. There
are... 99 different coping skills that you can
try out that can help you refocus your thoughts
on positive things. While I could sit here and
list out all 99 coping skills, it would probably
be easier to have you look them up on your own.
And in doing this, this will give yourself purpose
and something to do, as well as helping you avoid
going back into depression as you're starting
to come out of it. And 12, remember to always
ask for help if your depression becomes overwhelming.
Do not hesitate to tell an adult that you need
help if you can't get past this point. And the
reason I'm letting you know this right now is
because some people, once they start trying to
do this list, if they ever get to point 11 or
point 12, they're afraid to say, I can't do it
anymore. I can't help it. They sit in the corner
and it gets worse. It's better that you tell
somebody that you need help. than to sit there
and not do anything at all and let it get worse.
Okay? And with that, that brings me to five best
ways to prevent depression. I'm going to list
them and then I'm going to go into detail in
the next piece. First up, get enough sleep. Okay?
Two, exercise. Three, regulate your blood sugar.
Yes, you have to regulate it. Eat healthy fats.
That's the fourth item. and five find a passion
in life something to do this will blue zone you
keep you in a good mood and help you so that
you don't end up getting stuck back into depression
or help you go into it okay by getting enough
sleep and not tossing and turning at night you're
giving your body the type of rest it needs without
any disturbances and it helps regulate your body's
rhythm It's actually a good thing to help keep
your mood positive and your hygiene and body
therapy healthy and light. Making sure you exercise
also helps your body get enough sunshine and
energy and momentum so that your mood stays high.
it helps out at least even if it's just 15 minutes
each day at the same time you know regulating
your blood sugar doesn't mean don't eat anything
sweet it just means be careful what you've eaten
and how much of it as well as eating healthy
fats well things such as salmon trout and even
sardines can be helpful for that as well as flax
seeds and walnuts so yes you can eat nuts And
then, like I said before, you know, find a passion
in life, something to do to help keep your mind
off the topic and focus on the rest of your life.
Last but not least, like I said before, I'm going
to cover the 17 ways to avoid depression relapsing.
These are just to help you prevent going back
into it once you've come out of it. Staying healthy.
That's the first step for any kind of health
and wellness treatment as far as overcoming anything
and preventing negative effects to both your
psyche and your physical body. you need to not
take on too much all at once knowing what your
limit is and how much you can take is a very
good way to keep yourself regulated also going
back to the previously discussed topic for number
three exercise regularly this keeps your body
in tune and helps you stay pop have keep a positive
attitude as well as the fourth topic like i just
mentioned you know work on your positive app
attitude okay Bringing up the question, is your
glass half empty or half full, is a really good
example of keeping a positive attitude and your
mind on something else other than what had happened.
Five, you need to take care of your health. This
is very important as depression is associated
with a greater risk of heart disease and diabetes.
Like I mentioned before, depression can cause
health problems. Six, put off big decisions.
The reason I say this is because the higher amount
of stress you have, the higher chance you have
of going back into depression. As you'll start
to feel worthless as you couldn't come up with
a decision to that big question. And with that
being said, that brings me to point seven. You
need to stop blaming yourself, okay? If you're
prone to depression, you may have a mental break
yourself from missteps, either real or imaginary.
You need to learn to accept that what you can't
change and focus on what you can change and what
you can do. You know, it's only after you start
to realize that you can't control everything
that you're able to actually move on and get
past the fact that it's not your fault. Okay?
Number eight, watch your diet. Diet and exercise
go hand in hand when it comes to maintaining
mental and physical well -being. such as, you
know, nuts, whole grains, fish, things that have
a low risk of causing or even developing depression
and keep you in a positive mood, okay? With that
being said, nine, don't stop treatment. If you're
on a treatment to help keep you and lift your
symptoms and keep you out of depression, you
know, don't stop the treatment even if you feel
stable until the doctor clears you if you are
on medication, okay? but at the same time don't
just stop taking the drugs that you have as it
could possibly cause a relapse as a result of
it 10 volunteer reaching out and helping others
just like you can also help you get over your
issues sooner and with this being said like i
mentioned before with the medication 11 avoid
drugs okay and alcohol as this these two things
can interfere with your treatment and it reverts
you back sooner if not make it worse And while
I did say to avoid stress, if you have no way
of avoiding it completely, 12, you need to learn
how to manage it, okay? Develop stress -busting
strategies such as exercise, yoga, Pilates, meditation,
acupuncture, hypnosis. Actually, I don't even
recommend hypnosis, but talk therapy, something.
Turning to your friends or family for support
also helps out with managing stress. 13, have
an attitude of gratitude. Although it sounds
simplistic, believe it or not, research suggests
that, for many, gratitude is the road to great
happiness. So keep this in mind. 14. Join a support
group. That one's kind of self -explanatory,
so I won't really go into that one. 15. Try to
reconnect with the people, your friends, and
family that you lost as a result of the depression
so you can avoid feeling lonely. And with that,
it brings me to 16. You need to build back up
your self -esteem. It isn't something you can
grow overnight, so learning to accept yourself
takes time, and there are things you can do if
you've lost that loving feeling. For example,
make sure you spend time doing things you actually
enjoy, and try surrounding yourself with people
whom you like and make you feel good about yourself,
not people who run you into the ground. And then,
last but not least, Talk to people you trust.
Many people don't want to talk about depression
because they think they should be able to handle
it on their own and don't want to burden others.
But confiding in close friends, your spouse,
a family member, can give you the social support
you need to stay on the path of recovery and
help you. Just remember, your friends or your
spouse aren't licensed therapists, but while
they may not be able to do a whole lot for you,
they could be that one person that helps you
and saves your life. Well, that's it for tonight,
and it brings a complete close to my topic here,
Thoughts If It Were You, as far as depression
is concerned. Now, I've talked about a lot of
ways of how depression is caused and how you
end up in that state, and I've given a couple
of ways of how to avoid it and how to, in some
ways, also help those who have it. This whole
set wasn't just for the people who have depression.
It was for those who know someone who does have
depression and they wanted to know how they can
help that person in their specific ways. Truth
be told, while all these different things that
I listed also help with depression, in some cases,
like I mentioned before, even the simplest of
stuff, just the simplest of gestures or otherwise,
can be enough to help lift the person's spirits
and help them get back on track like they're
supposed to be. Even something as simple as getting
rest regularly, making sure they sleep like they're
supposed to, they get up, they eat, they do what
they have to do, you know, is enough to just
help people regulate their body, regulate their
mind, keep their mind off of the negative stuff
and avoid depression. While this works for some
people, this won't work for everybody. And some
people will need to seek a psychiatrist or a
doctor's help to move forward. Now for those
out there who actually who believe in our father
in heaven, you know prayer does work as well
and it's probably what the most effective and
most I Guess you could say the it's free Possible
solution there is out there But since not everybody
is a prayer warrior and not everyone believes
the same in the same, you know God or an atheist
the case I guess don't believe in God at all,
you know these solutions are you know, provided
here to help you to help someone else who could
be stuck in this state. You know, I mean, you're
listening to my radio station, you're listening
to my podcast, you know, and if you know someone
who needs this, who's in a state of depression
and needs help, you know, here, like I said in
the previous parts, these are the tips I can
give you to help that person or if you want them
to understand. What you're trying to do as you're
trying to help them, you know, let them listen
to this podcast. Feel free to share it with them.
I'm on Anchor. Even though it only gives me five
minutes to do each piece here on Anchor, the
episodes will be a little bit longer for my podcast
when I upload them. I'm available on Pocket Cast
on Android and I'm available on iTunes for those
who have iPhones and or computer with iTunes
installed. And then on Anchor, I'm on here. This
is Neogentrics, N -E -O -G -E -N. t -r -i -c
-s and like i mentioned before these are just
topics that i'm going to bring up things for
i want you to think about you know as is the
thought of the title of my station food for thought
this is the thoughts if it were you um segment
how would you feel if you were in that person's
situation and how would you help them or how
would you want to be helped these are the things
i want you to think about with this segment and
go through life Not just as the person watching
people suffer, but as the person who you want
to help, but you don't know what to do. This
is what you do. And this is what I created this
station for. All right. I thank you guys for
listening. If you have any comments on what I've
been talking about in this last piece here or
you have something you want to add or you want
to be part of my next podcast slash radio broadcast,
you know, hit that call in button. Tell me what
you have to say and I'll go ahead and add it
to the storyline or I'll even include your suggestions
for my next topic. Till then, I'll see you guys
tomorrow when we talk about the next topic.