WEBVTT 00:00:02.919 --> 00:00:07.360 All right, well, that basically covers what depression 00:00:07.360 --> 00:00:10.599 is. It's a real illness and help is available. 00:00:10.759 --> 00:00:13.060 With proper diagnosis and treatment, you know, 00:00:13.060 --> 00:00:15.279 the vast majority of people with depression will 00:00:15.279 --> 00:00:17.960 overcome it. And if you're experiencing the symptoms, 00:00:18.179 --> 00:00:20.339 you know, the first step is to see your family 00:00:20.339 --> 00:00:24.359 physician or if possible, I don't recommend them, 00:00:24.420 --> 00:00:26.940 but a psychiatrist may be able to help you too. 00:00:27.280 --> 00:00:29.239 You know, this is the start of addressing mental 00:00:29.239 --> 00:00:31.559 health needs to help you overcome the issues. 00:00:32.200 --> 00:00:35.640 However, I can also give you 12, I'm sorry, 17 00:00:35.640 --> 00:00:41.179 ways to help avoid depression. And then for those 00:00:41.179 --> 00:00:46.039 who, I'm sorry, 17 ways to avoid depression and 00:00:46.039 --> 00:00:48.520 12 ways to overcome it. I'm going to start with 00:00:48.520 --> 00:00:50.700 the 12 ways you can overcome it for those who 00:00:50.700 --> 00:00:54.520 currently are dealing with depression. Okay, 00:00:54.579 --> 00:00:58.020 step one, create a list of small goals to achieve, 00:00:58.179 --> 00:01:00.600 then work towards accomplishing those things. 00:01:00.679 --> 00:01:04.829 Okay. 2. You need to start eating nutritious 00:01:04.829 --> 00:01:07.890 meals. If you can't do this on your own, have 00:01:07.890 --> 00:01:11.189 someone help you. 3. Start actually exercising 00:01:11.189 --> 00:01:15.370 again. 4. Get a reasonable amount of sleep each 00:01:15.370 --> 00:01:19.750 night. Do not oversleep. Don't undersleep. 5. 00:01:20.409 --> 00:01:22.810 Journal all your thoughts for 10 minutes each 00:01:22.810 --> 00:01:25.090 night before you go to bed. So help you keep 00:01:25.090 --> 00:01:28.290 a record of what's going on. 6. Listen to music 00:01:28.290 --> 00:01:32.079 that makes you happy. Nothing sad. This is to 00:01:32.079 --> 00:01:34.439 help eliminate the thoughts of depression and 00:01:34.439 --> 00:01:37.079 keep you in a happier mood, as well as isolate 00:01:37.079 --> 00:01:39.379 whatever thoughts were out there that caused 00:01:39.379 --> 00:01:44.000 it. 7. Hang out with people and do not isolate 00:01:44.000 --> 00:01:46.040 yourself. It's better to be around people than 00:01:46.040 --> 00:01:50.099 to be by yourself. 8. Make yourself laugh, whether 00:01:50.099 --> 00:01:52.579 it's watching funny videos, finding humor in 00:01:52.579 --> 00:01:55.299 everyday happenings, or just your friends, etc. 00:01:55.739 --> 00:01:59.859 9. Meditate to focus your thoughts on something 00:01:59.859 --> 00:02:02.650 other than your situation. You know, there are 00:02:02.650 --> 00:02:04.549 meditation apps and stuff that you can download, 00:02:04.769 --> 00:02:07.290 but I find reading the Bible helps to be more 00:02:07.290 --> 00:02:11.870 effective. 10. Use thought -stopping techniques. 00:02:12.389 --> 00:02:14.750 There's plenty of these methods out there as 00:02:14.750 --> 00:02:16.650 far as doing this, so I'm pretty sure you'll 00:02:16.650 --> 00:02:23.770 find something that will help you. 11. There 00:02:23.770 --> 00:02:26.830 are... 99 different coping skills that you can 00:02:26.830 --> 00:02:29.210 try out that can help you refocus your thoughts 00:02:29.210 --> 00:02:31.969 on positive things. While I could sit here and 00:02:31.969 --> 00:02:34.509 list out all 99 coping skills, it would probably 00:02:34.509 --> 00:02:36.729 be easier to have you look them up on your own. 00:02:36.909 --> 00:02:39.389 And in doing this, this will give yourself purpose 00:02:39.389 --> 00:02:42.889 and something to do, as well as helping you avoid 00:02:42.889 --> 00:02:45.150 going back into depression as you're starting 00:02:45.150 --> 00:02:48.099 to come out of it. And 12, remember to always 00:02:48.099 --> 00:02:50.400 ask for help if your depression becomes overwhelming. 00:02:51.340 --> 00:02:53.819 Do not hesitate to tell an adult that you need 00:02:53.819 --> 00:02:56.939 help if you can't get past this point. And the 00:02:56.939 --> 00:02:59.439 reason I'm letting you know this right now is 00:02:59.439 --> 00:03:01.800 because some people, once they start trying to 00:03:01.800 --> 00:03:05.520 do this list, if they ever get to point 11 or 00:03:05.520 --> 00:03:08.719 point 12, they're afraid to say, I can't do it 00:03:08.719 --> 00:03:12.000 anymore. I can't help it. They sit in the corner 00:03:12.000 --> 00:03:14.259 and it gets worse. It's better that you tell 00:03:14.259 --> 00:03:17.379 somebody that you need help. than to sit there 00:03:17.379 --> 00:03:19.780 and not do anything at all and let it get worse. 00:03:20.939 --> 00:03:24.819 Okay? And with that, that brings me to five best 00:03:24.819 --> 00:03:27.439 ways to prevent depression. I'm going to list 00:03:27.439 --> 00:03:29.020 them and then I'm going to go into detail in 00:03:29.020 --> 00:03:32.960 the next piece. First up, get enough sleep. Okay? 00:03:33.240 --> 00:03:37.280 Two, exercise. Three, regulate your blood sugar. 00:03:37.419 --> 00:03:41.060 Yes, you have to regulate it. Eat healthy fats. 00:03:41.139 --> 00:03:44.120 That's the fourth item. and five find a passion 00:03:44.120 --> 00:03:47.139 in life something to do this will blue zone you 00:03:47.139 --> 00:03:50.800 keep you in a good mood and help you so that 00:03:50.800 --> 00:03:53.819 you don't end up getting stuck back into depression 00:03:53.819 --> 00:03:57.800 or help you go into it okay by getting enough 00:03:57.800 --> 00:04:00.520 sleep and not tossing and turning at night you're 00:04:00.520 --> 00:04:03.199 giving your body the type of rest it needs without 00:04:03.199 --> 00:04:06.400 any disturbances and it helps regulate your body's 00:04:06.400 --> 00:04:08.990 rhythm It's actually a good thing to help keep 00:04:08.990 --> 00:04:12.050 your mood positive and your hygiene and body 00:04:12.050 --> 00:04:15.669 therapy healthy and light. Making sure you exercise 00:04:15.669 --> 00:04:18.449 also helps your body get enough sunshine and 00:04:18.449 --> 00:04:23.629 energy and momentum so that your mood stays high. 00:04:24.750 --> 00:04:27.709 it helps out at least even if it's just 15 minutes 00:04:27.709 --> 00:04:31.509 each day at the same time you know regulating 00:04:31.509 --> 00:04:33.269 your blood sugar doesn't mean don't eat anything 00:04:33.269 --> 00:04:35.709 sweet it just means be careful what you've eaten 00:04:35.709 --> 00:04:38.550 and how much of it as well as eating healthy 00:04:38.550 --> 00:04:42.769 fats well things such as salmon trout and even 00:04:42.769 --> 00:04:45.850 sardines can be helpful for that as well as flax 00:04:45.850 --> 00:04:49.100 seeds and walnuts so yes you can eat nuts And 00:04:49.100 --> 00:04:50.839 then, like I said before, you know, find a passion 00:04:50.839 --> 00:04:52.540 in life, something to do to help keep your mind 00:04:52.540 --> 00:04:55.600 off the topic and focus on the rest of your life. 00:05:17.769 --> 00:05:20.430 Last but not least, like I said before, I'm going 00:05:20.430 --> 00:05:23.370 to cover the 17 ways to avoid depression relapsing. 00:05:24.350 --> 00:05:27.069 These are just to help you prevent going back 00:05:27.069 --> 00:05:30.949 into it once you've come out of it. Staying healthy. 00:05:31.029 --> 00:05:34.209 That's the first step for any kind of health 00:05:34.209 --> 00:05:36.610 and wellness treatment as far as overcoming anything 00:05:36.610 --> 00:05:39.569 and preventing negative effects to both your 00:05:39.569 --> 00:05:43.420 psyche and your physical body. you need to not 00:05:43.420 --> 00:05:46.000 take on too much all at once knowing what your 00:05:46.000 --> 00:05:48.720 limit is and how much you can take is a very 00:05:48.720 --> 00:05:53.100 good way to keep yourself regulated also going 00:05:53.100 --> 00:05:55.459 back to the previously discussed topic for number 00:05:55.459 --> 00:05:59.019 three exercise regularly this keeps your body 00:05:59.019 --> 00:06:02.100 in tune and helps you stay pop have keep a positive 00:06:02.100 --> 00:06:05.519 attitude as well as the fourth topic like i just 00:06:05.519 --> 00:06:07.980 mentioned you know work on your positive app 00:06:07.980 --> 00:06:11.430 attitude okay Bringing up the question, is your 00:06:11.430 --> 00:06:14.730 glass half empty or half full, is a really good 00:06:14.730 --> 00:06:18.149 example of keeping a positive attitude and your 00:06:18.149 --> 00:06:20.629 mind on something else other than what had happened. 00:06:21.529 --> 00:06:24.589 Five, you need to take care of your health. This 00:06:24.589 --> 00:06:27.290 is very important as depression is associated 00:06:27.290 --> 00:06:29.649 with a greater risk of heart disease and diabetes. 00:06:29.949 --> 00:06:32.850 Like I mentioned before, depression can cause 00:06:32.850 --> 00:06:36.389 health problems. Six, put off big decisions. 00:06:37.079 --> 00:06:39.779 The reason I say this is because the higher amount 00:06:39.779 --> 00:06:41.839 of stress you have, the higher chance you have 00:06:41.839 --> 00:06:45.139 of going back into depression. As you'll start 00:06:45.139 --> 00:06:47.000 to feel worthless as you couldn't come up with 00:06:47.000 --> 00:06:49.720 a decision to that big question. And with that 00:06:49.720 --> 00:06:52.100 being said, that brings me to point seven. You 00:06:52.100 --> 00:06:54.579 need to stop blaming yourself, okay? If you're 00:06:54.579 --> 00:06:56.839 prone to depression, you may have a mental break 00:06:56.839 --> 00:07:00.379 yourself from missteps, either real or imaginary. 00:07:02.089 --> 00:07:04.550 You need to learn to accept that what you can't 00:07:04.550 --> 00:07:07.170 change and focus on what you can change and what 00:07:07.170 --> 00:07:11.610 you can do. You know, it's only after you start 00:07:11.610 --> 00:07:13.870 to realize that you can't control everything 00:07:13.870 --> 00:07:17.790 that you're able to actually move on and get 00:07:17.790 --> 00:07:21.170 past the fact that it's not your fault. Okay? 00:07:22.769 --> 00:07:26.029 Number eight, watch your diet. Diet and exercise 00:07:26.029 --> 00:07:28.209 go hand in hand when it comes to maintaining 00:07:28.209 --> 00:07:31.480 mental and physical well -being. such as, you 00:07:31.480 --> 00:07:33.860 know, nuts, whole grains, fish, things that have 00:07:33.860 --> 00:07:36.459 a low risk of causing or even developing depression 00:07:36.459 --> 00:07:40.399 and keep you in a positive mood, okay? With that 00:07:40.399 --> 00:07:43.319 being said, nine, don't stop treatment. If you're 00:07:43.319 --> 00:07:47.199 on a treatment to help keep you and lift your 00:07:47.199 --> 00:07:49.720 symptoms and keep you out of depression, you 00:07:49.720 --> 00:07:53.019 know, don't stop the treatment even if you feel 00:07:53.019 --> 00:07:55.540 stable until the doctor clears you if you are 00:07:55.540 --> 00:07:58.519 on medication, okay? but at the same time don't 00:07:58.519 --> 00:08:01.180 just stop taking the drugs that you have as it 00:08:01.180 --> 00:08:04.139 could possibly cause a relapse as a result of 00:08:04.139 --> 00:08:08.199 it 10 volunteer reaching out and helping others 00:08:08.199 --> 00:08:10.660 just like you can also help you get over your 00:08:10.660 --> 00:08:13.519 issues sooner and with this being said like i 00:08:13.519 --> 00:08:16.939 mentioned before with the medication 11 avoid 00:08:16.939 --> 00:08:21.699 drugs okay and alcohol as this these two things 00:08:21.699 --> 00:08:24.180 can interfere with your treatment and it reverts 00:08:24.180 --> 00:08:28.060 you back sooner if not make it worse And while 00:08:28.060 --> 00:08:30.699 I did say to avoid stress, if you have no way 00:08:30.699 --> 00:08:33.980 of avoiding it completely, 12, you need to learn 00:08:33.980 --> 00:08:36.940 how to manage it, okay? Develop stress -busting 00:08:36.940 --> 00:08:40.840 strategies such as exercise, yoga, Pilates, meditation, 00:08:41.159 --> 00:08:43.460 acupuncture, hypnosis. Actually, I don't even 00:08:43.460 --> 00:08:46.559 recommend hypnosis, but talk therapy, something. 00:08:46.799 --> 00:08:48.720 Turning to your friends or family for support 00:08:48.720 --> 00:08:53.340 also helps out with managing stress. 13, have 00:08:53.340 --> 00:08:56.000 an attitude of gratitude. Although it sounds 00:08:56.000 --> 00:08:59.299 simplistic, believe it or not, research suggests 00:08:59.299 --> 00:09:02.059 that, for many, gratitude is the road to great 00:09:02.059 --> 00:09:06.179 happiness. So keep this in mind. 14. Join a support 00:09:06.179 --> 00:09:09.059 group. That one's kind of self -explanatory, 00:09:09.100 --> 00:09:12.019 so I won't really go into that one. 15. Try to 00:09:12.019 --> 00:09:14.120 reconnect with the people, your friends, and 00:09:14.120 --> 00:09:16.600 family that you lost as a result of the depression 00:09:16.600 --> 00:09:19.539 so you can avoid feeling lonely. And with that, 00:09:19.559 --> 00:09:22.220 it brings me to 16. You need to build back up 00:09:22.220 --> 00:09:24.779 your self -esteem. It isn't something you can 00:09:24.779 --> 00:09:26.860 grow overnight, so learning to accept yourself 00:09:26.860 --> 00:09:29.279 takes time, and there are things you can do if 00:09:29.279 --> 00:09:32.759 you've lost that loving feeling. For example, 00:09:32.899 --> 00:09:34.899 make sure you spend time doing things you actually 00:09:34.899 --> 00:09:36.840 enjoy, and try surrounding yourself with people 00:09:36.840 --> 00:09:39.120 whom you like and make you feel good about yourself, 00:09:39.360 --> 00:09:42.820 not people who run you into the ground. And then, 00:09:42.879 --> 00:09:45.480 last but not least, Talk to people you trust. 00:09:45.940 --> 00:09:48.059 Many people don't want to talk about depression 00:09:48.059 --> 00:09:50.240 because they think they should be able to handle 00:09:50.240 --> 00:09:52.379 it on their own and don't want to burden others. 00:09:52.659 --> 00:09:55.139 But confiding in close friends, your spouse, 00:09:55.340 --> 00:09:58.759 a family member, can give you the social support 00:09:58.759 --> 00:10:00.759 you need to stay on the path of recovery and 00:10:00.759 --> 00:10:05.419 help you. Just remember, your friends or your 00:10:05.419 --> 00:10:07.580 spouse aren't licensed therapists, but while 00:10:07.580 --> 00:10:10.000 they may not be able to do a whole lot for you, 00:10:10.100 --> 00:10:11.899 they could be that one person that helps you 00:10:11.899 --> 00:10:23.149 and saves your life. Well, that's it for tonight, 00:10:23.269 --> 00:10:26.450 and it brings a complete close to my topic here, 00:10:27.049 --> 00:10:29.730 Thoughts If It Were You, as far as depression 00:10:29.730 --> 00:10:33.009 is concerned. Now, I've talked about a lot of 00:10:33.009 --> 00:10:36.049 ways of how depression is caused and how you 00:10:36.049 --> 00:10:38.230 end up in that state, and I've given a couple 00:10:38.230 --> 00:10:42.049 of ways of how to avoid it and how to, in some 00:10:42.049 --> 00:10:46.669 ways, also help those who have it. This whole 00:10:46.669 --> 00:10:49.090 set wasn't just for the people who have depression. 00:10:49.269 --> 00:10:51.649 It was for those who know someone who does have 00:10:51.649 --> 00:10:53.730 depression and they wanted to know how they can 00:10:53.730 --> 00:10:56.809 help that person in their specific ways. Truth 00:10:56.809 --> 00:10:58.950 be told, while all these different things that 00:10:58.950 --> 00:11:02.169 I listed also help with depression, in some cases, 00:11:02.169 --> 00:11:04.769 like I mentioned before, even the simplest of 00:11:04.769 --> 00:11:08.649 stuff, just the simplest of gestures or otherwise, 00:11:08.769 --> 00:11:11.470 can be enough to help lift the person's spirits 00:11:11.470 --> 00:11:13.990 and help them get back on track like they're 00:11:13.990 --> 00:11:17.659 supposed to be. Even something as simple as getting 00:11:17.659 --> 00:11:21.059 rest regularly, making sure they sleep like they're 00:11:21.059 --> 00:11:23.940 supposed to, they get up, they eat, they do what 00:11:23.940 --> 00:11:27.940 they have to do, you know, is enough to just 00:11:27.940 --> 00:11:30.159 help people regulate their body, regulate their 00:11:30.159 --> 00:11:32.200 mind, keep their mind off of the negative stuff 00:11:32.200 --> 00:11:37.120 and avoid depression. While this works for some 00:11:37.120 --> 00:11:39.200 people, this won't work for everybody. And some 00:11:39.200 --> 00:11:41.220 people will need to seek a psychiatrist or a 00:11:41.220 --> 00:11:45.279 doctor's help to move forward. Now for those 00:11:45.279 --> 00:11:47.759 out there who actually who believe in our father 00:11:47.759 --> 00:11:50.840 in heaven, you know prayer does work as well 00:11:50.840 --> 00:11:53.399 and it's probably what the most effective and 00:11:53.399 --> 00:11:59.320 most I Guess you could say the it's free Possible 00:11:59.320 --> 00:12:01.419 solution there is out there But since not everybody 00:12:01.419 --> 00:12:03.200 is a prayer warrior and not everyone believes 00:12:03.200 --> 00:12:06.659 the same in the same, you know God or an atheist 00:12:06.659 --> 00:12:08.679 the case I guess don't believe in God at all, 00:12:08.840 --> 00:12:13.240 you know these solutions are you know, provided 00:12:13.240 --> 00:12:17.259 here to help you to help someone else who could 00:12:17.259 --> 00:12:19.820 be stuck in this state. You know, I mean, you're 00:12:19.820 --> 00:12:21.360 listening to my radio station, you're listening 00:12:21.360 --> 00:12:23.840 to my podcast, you know, and if you know someone 00:12:23.840 --> 00:12:27.100 who needs this, who's in a state of depression 00:12:27.100 --> 00:12:31.019 and needs help, you know, here, like I said in 00:12:31.019 --> 00:12:33.879 the previous parts, these are the tips I can 00:12:33.879 --> 00:12:37.259 give you to help that person or if you want them 00:12:37.259 --> 00:12:40.289 to understand. What you're trying to do as you're 00:12:40.289 --> 00:12:41.909 trying to help them, you know, let them listen 00:12:41.909 --> 00:12:43.909 to this podcast. Feel free to share it with them. 00:12:44.169 --> 00:12:47.370 I'm on Anchor. Even though it only gives me five 00:12:47.370 --> 00:12:49.330 minutes to do each piece here on Anchor, the 00:12:49.330 --> 00:12:51.690 episodes will be a little bit longer for my podcast 00:12:51.690 --> 00:12:54.690 when I upload them. I'm available on Pocket Cast 00:12:54.690 --> 00:12:57.629 on Android and I'm available on iTunes for those 00:12:57.629 --> 00:13:00.389 who have iPhones and or computer with iTunes 00:13:00.389 --> 00:13:04.929 installed. And then on Anchor, I'm on here. This 00:13:04.929 --> 00:13:08.139 is Neogentrics, N -E -O -G -E -N. t -r -i -c 00:13:08.139 --> 00:13:11.740 -s and like i mentioned before these are just 00:13:11.740 --> 00:13:13.379 topics that i'm going to bring up things for 00:13:13.379 --> 00:13:16.279 i want you to think about you know as is the 00:13:16.279 --> 00:13:18.820 thought of the title of my station food for thought 00:13:18.820 --> 00:13:22.919 this is the thoughts if it were you um segment 00:13:22.919 --> 00:13:24.639 how would you feel if you were in that person's 00:13:24.639 --> 00:13:27.100 situation and how would you help them or how 00:13:27.100 --> 00:13:29.399 would you want to be helped these are the things 00:13:29.399 --> 00:13:31.740 i want you to think about with this segment and 00:13:31.740 --> 00:13:35.070 go through life Not just as the person watching 00:13:35.070 --> 00:13:37.750 people suffer, but as the person who you want 00:13:37.750 --> 00:13:40.029 to help, but you don't know what to do. This 00:13:40.029 --> 00:13:43.250 is what you do. And this is what I created this 00:13:43.250 --> 00:13:46.509 station for. All right. I thank you guys for 00:13:46.509 --> 00:13:48.830 listening. If you have any comments on what I've 00:13:48.830 --> 00:13:51.370 been talking about in this last piece here or 00:13:51.370 --> 00:13:52.889 you have something you want to add or you want 00:13:52.889 --> 00:13:55.889 to be part of my next podcast slash radio broadcast, 00:13:56.470 --> 00:13:59.049 you know, hit that call in button. Tell me what 00:13:59.049 --> 00:14:02.169 you have to say and I'll go ahead and add it 00:14:02.169 --> 00:14:04.450 to the storyline or I'll even include your suggestions 00:14:04.450 --> 00:14:08.129 for my next topic. Till then, I'll see you guys 00:14:08.129 --> 00:14:10.250 tomorrow when we talk about the next topic.