Control Your Destiny - Know the Key Differences Between Being Stressed or Depressed

Stressed or Depressed

Juggling multiple medications, always watching what you eat, ensuring you get enough exercise, and your daily routines can cause stress and, in some cases, depression. 

So how do you know if you're depressed or just stressed? There are some key differences.

Stressed
Stress is your body's physical response to high-demand situations that you have little or no control over, such as dealing with a chronic disease. Stress isn't all bad - on the upside, it can make you feel energetic and focused. 

On the downside, if you're constantly stressed, you may experience health problems overtime: high blood pressure, increased risk of heart attack and stroke, and premature aging.

Depressed
Depression is more than just feeling blue - it's a serious medical condition. If you have diabetes or high blood pressure, you're twice as likely to suffer from depression as someone without the disease. 

Only your doctor can tell you for sure, but if you have several of these symptoms for more than two weeks, you may be depressed:

• Feeling nervous or emotionally empty
• Feelings of excessive guilt or worthlessness
• Tiredness or a "slowed down" feeling
• Restlessness and/or irritability

You may need help from a mental health professional if you suffer from depression. However, stress is manageable. So, are you ready to lower your stress level?  Try these tips:

Slow down. 
Make time each day to sit quietly, preferably for at least 15 minutes. Focus on breathing deeply. Think pleasant thoughts.

Just relax. 
Have you ever been surprised to notice your jaw was clenched or your shoulders were tight? We tend to be tense without even realizing it. Try this: Lie down and, starting at your feet, clench each muscle group for a count of 10, then relax - all the way up your body.

Move your body. The best stress buster around is exercise. Take a walk, work in the yard, go to the YMCA ... you'll feel the benefits instantly.


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What You Need to Know About Depression

The blues is a temporary and usually normal reaction to stressful life situations. Most cases don't involve physical symptoms, loss of self-esteem, or suicidal thoughts, and the negative state usually passes within a few hours or days.

Depression on the other hand, is an intense, pervasive and long-lasting disorder of mood that attacks the body as well as the mind, often resulting in serious problems in work, social, and physical functioning. 

Unfortunately, some people don't recognize depression for the serious illness it is. They think of it as a personality flaw, a sign of weakness or a character defect.

To go further in depth, depression occurs in at least three different dynamics. 

People in the first dynamic are chronically depressed. Depression is built into them and may be passed from generation to generation.

The second dynamic concerns lasting grief that occurs after a severe loss. Its severity is entirely subjective but might occur with the loss of a child, spouse, or loved one, an amputation, mastectomy, a sizable career setback, or loss of functioning brought about by disease or trauma.

The third dynamic involves loss accompanied by anger. People who have unresolved issues with a departed loved one often do not know that they are angry. This despair can set in after messy divorces or after a close relative or friend passes away. Since they are not able to deal with these problems by interacting with the object of their anger, they take their antagonism out on themselves instead.

Loss is the common element in all three dynamics. It could be a loss of time, an object, an idealization of an object, or a person.

Symptoms of depression often include disturbances with sleep, appetite and body weight, energy, concentration, and sexual functioning. There is frequently excessive guilt, feelings of worthlessness, loss of interest or pleasure in activities, and, in severe cases, thoughts of or attempts at suicide.

Some depressions are the result of a chemical imbalance and may only be treated by anti-depressant medication, some require psychotherapy, and still others a combination of methods.

Those with chronic depression can't be helped except by antidepressants. In these cases, psychotherapy may be of little help and a poor use of time and money. Time helps a person who has suffered a severe loss as well as an involved other person who listens to the aggrieved as he or she gives words to the pain. This does not necessarily have to be a therapist, but if there is not a strong support system, treatment is very necessary. 

Finally, only a strong guide can help people whose loss is accompanied with anger move toward slow recognition and safe expression of their real feelings. This is usually the only path out of melancholy.

The good news is that more than eighty percent of depression sufferers can be treated successfully. If you or someone you care about is depressed, seek help now by contacting a qualified mental health specialist.

9 Best Ways You Can Deal with Stress Once and For AlI

Untreated stress can lead to a host of problems, including physical illness such as ulcers, heart disease,and high blood pressure. 

People exposed to stress over long periods are also prone to develop depression, feelings of hopelessness and inferiority, loss of sexual interest, memory problems — the list is virtually endless.

Each of us, at some time, encounters a period of high stress as a result of some change in our lives. Whether caused by a job change, a loss of someone close, a new relationship or even a financial setback, the stress can feel overwhelming. 

To cope with the changes that confront us and to adapt in a positive manner, it is helpful to: Secure adequate information (get to know as much about a situation as possible so as not to misjudge); 

Maintain a positive self-image (don't demean or blame yourself); Maintain autonomy (in other words, stand on your own two feet—it's up to you to make the final   choice).

Here are the 9 best ways ever to deal with stress once and for all and thereby decrease your risk of developing other complaints.

1. Identify and address the problem producing the stress. Often those who are under stress first attempt to relieve the stress by attacking the symptoms: taking medication, getting more sleep or changing eating habits. Although sometimes helpful in the short term, these methods can actually prolong the stress by leaving the underlying cause untreated. Instead, take time to identify the stressful situation, which may be some aspect of your job, your relationships with others or another similar

2. Circumstance. Once you have determined the source of your stress, you can take control and address the problem. For instance, if your work situation is causing you stress you may decide to discuss possible solutions with your boss. By taking charge, you reduce the feelings of helplessness and being "out of control" and take an important step in relieving the source of your stress.

3. Learn to relax. What if you've identified what you believe is the source of your stress and yet decide that it's impossible to change? Then you can take steps to reduce the effects such situations have on you by learning to relax. One of the easiest ways to learn to relax is to deliberately try to make yourself tense and then relax specific body areas slowly, one by one.

5. Exercise. Not only does exercise make you feel better by doing something positive for you, but recent studies indicate that such activity can help your body release its own natural opiates, called endorphins.

6. Devote time to hobbies and outside Interests. Immersing yourself in hobbies and other outside interests can often reduce the intensity of the stress by taking your mind off the stressful situation. Worrying only increases your stressful feelings.

7. Talk to someone. Talking about your problems often helps to put things into perspective. In this way, you may realize solutions you never thought of or at least gain a better understanding of whatever is bothering you. Often simply airing your feelings to someone else brings immediate relief.

8. Laugh. Amazingly enough, a good belly laugh can sometimes relieve tension and indicate that you've come to terms with the problems that are causing the stress. If you can laugh at the situation, you are that much closer to being ready to do something about it.

9. Concentrate on having fun. A survey conducted by Dr. Martin Snyder at the United States International University indicates that engaging in pleasurable activities may actually reduce symptoms of stress. 

The survey suggests that in order to combat the effects of stressful living, one should participate in more social events and, simply, have more fun. Exposed to the same degree of stress, those people who enjoy themselves more report fewer symptoms associated with stress than do those without pleasurable activities. 

So if you can't beat the stressful situation, at least alleviate its effect on you by going out and having a good time.


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Learn the 8 Stress Reduction Techniques

                               Statue of Hans Selye 

In his book, Stress Without Distress, Dr. Hans Selye, the great endocrinologist and pioneer in the study of stress, offers these eight stress-reduction techniques:

1. Concentrate on the pleasant side of life.

2. Fight for only those things that are really worth the effort.

3. Don't try to be a perfectionist.

4. When you fail, reestablish your self-confidence by remembering past accomplishments.

5. Don't procrastinate. Get the unpleasant things out of the way.

6. Value the simple things of life.

7. Don't waste time trying to befriend those who don't want your love and friendship.

8. Earn your neighbor's love.

Here's what I'm adding to the above. 

Get Exercise. Walking, riding a bicycle, deep breathing, and calisthenics are very beneficial in reducing tension if they are done regularly. Such activities revitalize and refresh you.

Learn to Laugh at Yourself. A wise man once said that one of the reasons he was a happy man was that he didn’t take himself too seriously. You can free yourself of stress and tension by developing the ability to laugh, silently, or aloud, in moments of stress.

Take Up a Sport or Hobby. All types of sports provide release from pressure. Also activities such as singing and dancing, working with the hands, talking, and writing can also be helpful.  

And, Occasionally Just Indulge Yourself. At times a certain amount of self-pampering can be good for you. An occasional splurge on something unusual can make you feel better. In most cases, however, it's best to face the problem directly and resolve it.

Dr. Selye passed away twenty-nine years ago, but his words continue to ring true today. Follow Dr. Selye techniques, but don’t forget to exercise, laugh often, engage in a sport or hobby, and occasionally just indulge yourself.  You deserve it.

Keep your anger under control, click on Personal Growth to read Anger Management - A Self-Help Strategy and other related articles