Are You Blue? FYI

Are you Depressed?

(All of the below information was taken from MSN's health page)

• Set realistic goals for yourself, and take on a reasonable amount of responsibility.
• Break large tasks into small ones, and set priorities. Do what you can when you are able.
• Postpone major life decisions (such as changing jobs, moving, or getting married or divorced) when you are depressed.
• Try to share your feelings with someone. It is usually better than being alone and secretive.
• Let your family and friends help you.
• Even if you don't feel motivated, try to participate in religious, social, or other activities.
• Get regular exercise.
• Eat a balanced diet. If you lack an appetite, eat small snacks rather than large meals.
• Avoid drinking alcohol or using illegal drugs or medications that have not been prescribed to you. They may interfere with your medications or worsen your depression.
• Get adequate sleep. If you have problems sleeping:
  • Go to bed at the same time every night and, more importantly, get up at the same time every morning.
  • Keep your bedroom dark and free of noise.
  • Don't exercise after 5:00 p.m.
  • Avoid caffeinated beverages after 5:00 p.m.
  • Avoid the use of nonprescription sleeping pills or alcohol, because they can make your sleep restless and may interact with your depression medications.
• Be patient and kind to yourself. Remember that depression is not your fault and is not something you can overcome with willpower alone. Treatment is necessary for depression, just like for any other illness.
• Try to maintain a positive attitude—remember that feeling better takes time, and your mood will improve little by little.

Exercise Tips:

• Do not overtire yourself. Start with simple activities, such as walking, bicycling, slow swimming, or jogging.
• Always warm up your muscles for about 5 minutes before you start exercising. You can walk, slowly move your arms and legs, or do simple muscle stretches.
• Use the talk-sing test to see whether you are exercising at a pace that is right for you. If you can talk while you are exercising, you are doing fine. If you can sing during exercise, you can exercise a little faster or harder. If you are not able to talk, you are probably exercising too hard. Slow down a bit.
• Cool down for 5 to 10 minutes after you exercise. It is okay to do some stretching exercises during cooldown.
• Drink water after exercising. Drink eight 8 fl oz (236.59 mL) glasses of water each day.
• Avoid exercising 2 to 3 hours before bedtime so that you will not have difficulty falling asleep.

Gradually increase your exercise until you can exercise for 20 to 30 minutes, 5 times per week. Remember that it takes time to develop a full exercise program. Proceed at a pace that is comfortable for you. If you have problems exercising regularly on your own, ask someone else to exercise with you or join an exercise group or health club.

The following warning signs may be present in adults who have a high risk for suicide:

• Depression or other mental health condition, such as bipolar disorder (manic-depressive illness) or schizophrenia
• Depression followed by sudden cheerfulness and contentment. This may mean the person has made a decision to finalize a suicide plan.
• A previous suicide attempt
• Alcohol or substance abuse
• Death of a spouse or significant other
• Divorce
• Failing relationships
• Loss of a job or poor performance on the job
• Preoccupation with death in conversations
• Giving away personal possessions

Other factors that may contribute to thoughts of suicide include:

• A family member who has committed suicide.
• A history of physical or sexual abuse.
• Diagnosis of a serious medical illness.
• A family history of depression or schizophrenia.
• Recent life change, such as a death in the family, marriage, the birth of a child, a job loss, or a job promotion or demotion.