10 Tips Avoiding Depression

Depression is now becoming similar to an epidemic and that is why its causes are now well researched. If you would want to avoid developing depression, you have to know the causes of it and how not to be under the “spell” of its causes:
Stress is said to be the top cause why people become depressed. There may be stress experienced at work, because of social relationships, pressures at home, in school, worrying about finances and a lot more. Migrating to another country, losing your job may also lead to stress---these may be unavoidable of course but what you need to do is to learn and apply stress coping mechanisms that would effectively relieve your stress. Find out what works for you---whether it is having a relaxing soak in a hot tub or eating sweets, the most important is that you are not that stressed in your daily life.
People who are into drinking and drug intake would also be more prone to getting depressed. The reason is because alcohol and drugs especially when taken consistently at a young age would really affect the person’s brain negatively. People in the end will become addicted to it because of the feeling of being “high” temporarily. As soon as that temporary high passes, the person will tend to become depressed. It is not bad to drink occasionally. Be sure that you do not get used to drinking continuously if you want to lessen the chances of you getting depressed.
Lack of sleep is also a reason why depression may set in. The brain waves would not be able to function normally if you are not able to have enough sleep most of the time. This will then lead to a depressed individual. Sleep with the right number of hours (at least 7-9 hours a day) in order to avoid depression.
Getting enough sunlight as well as exercising regularly will also help your body and brain function well and this would help in preventing depression. Good eating habits are also important and maintaining a healthy lifestyle to keep you healthy will help in keeping depression away. Experts say that you should avoid the intake of coffee, sodas and cigarettes. Remember that these do not really have any positive effect on your body and will bring you harm if taken excessively. They are also addictive stuff and believe it or not, they would bring about depression whenever you don’t get to take them.
Another secret to avoiding being depressed is to have a little bit of fun daily. Whether it would be reading funny stories, listening to jokes, doing what you love such as reading, listening to your favorite tunes, etc., you have to experience fun also to avoid being stressed out. Engaging in social activities such as sports, joining a club, chatting, and other hobbies will help you keep depression at bay.Lastly, think positive. Being a negative thinker would make you become highly susceptible to depression. Also remember that happiness is all in the mind. Listen to lively music, dance, sing, do these things to signal to your brain that you are happy---do these in order to avoid becoming depressed.

Depression causes & symptoms

Most likely, depression is caused by a combination of genetic, biological, environmental, and psychological factors.
Depressive illnesses are disorders of the brain. Longstand-ing theories about depression suggest that important neurotransmitters—chemicals that brain cells use to communicate—are out of balance in depression. But it has been difficult to prove this.
Brain-imaging technologies, such as magnetic resonance imaging (MRI), have shown that the brains of people who have depression look different than those of people without depression. The parts of the brain involved in mood, think-ing, sleep, appetite, and behavior appear different. But these images do not reveal why the depression has occurred. They also cannot be used to diagnose depression.
Some types of depression tend to run in families. However, depression can occur in people without family histories of depression too.9 Scientists are studying certain genes that may make some people more prone to depression. Some genetics research indicates that risk for depression results from the influence of several genes acting together with envi-ronmental or other factors.10 In addition, trauma, loss of a loved one, a difficult relationship, or any stressful situation may trigger a depressive episode. Other depressive episodes may occur with or without an obvious trigger.

Chronic Anxiety

If individuals find it difficult to break the anxiety cycle, the problems can become chronic. It is
very likely that individuals with generalized anxiety disorder have had long-standing difficulties
with managing anxiety, sometimes for months or even years. Some of the results of feeling
anxious over a long time include:
· feeling restless or keyed up or on edge
· being easily tired
· difficulty concentrating or mind going blank
· irritability
· muscle tension
· trouble falling or staying asleep
· restless unsatisfying sleep
· feeling overwhelmed or unable to cope
· feeling depressed or demoralized
When you experience these problems, the anxiety has begun to interfere with your everyday
life. Because anxiety is a normal, in-built, and at times useful response, you will never banish it
completely from your life, but the good news is that you can learn to manage and control it.
Why Do the Symptoms of Tension and Anxiety Begin?
The reason why you have become anxious is probably due to a combination of causes. We will
briefly consider some possible causes.
The effect of personality
Personality refers to the usual way we react, feel, and behave year in and year out. Most people
who seek treatment for an anxiety disorder have come to regard themselves as nervous, not just
because of their high levels of anxiety, but because they consider themselves to be people who
are usually sensitive, emotional, and worry easily. There are advantages to being like this, for
the sensitivity means you can understand other people quickly and hence are often liked in
return. It also probably means that you like to do things properly and treat other people well.
But the emotionality and the proneness to worry are the seeds from which anxiety can grow.
The various strategies that we will teach you will aid you to control this aspect of your
personality. If you do become upset and worry easily, then you'll need to become particularly
expert in remaining alert, tense, but in control to prevent you becoming too anxious in the face
of difficulties.
The effect of life events and stressors
Anxiety may begin at a time when you are experiencing a high level of stress. Throughout our
lives, we are constantly adjusting to demands placed upon us by changing circumstances.
Making an important decision, meeting a deadline, changing jobs or routines, dealing with
others in our lives all require constant adjustments. However, at times you may experience asingle major problem, or several smaller problems, that may exceed your normal powers of
adaptation. When high levels of stress occur, anxiety can result if they produce in you a sense of
threat and lack of control.
The effect of your view of the world
Individuals with generalized anxiety disorder have an increased tendency - compared to
individuals without an anxiety disorder - to automatically interpret information in their lives as
threatening. For example, the ringing telephone is less likely to be considered with pleased
anticipation of a friend ringing for a chat, but more likely to be viewed with alarm as news of an
accident. Or a frown on the face of a supervisor at work is less likely to be viewed as the
supervisor’s personal problem, but more likely to viewed as a sign of disapproval. This view of
the world is thought to develop from previous life experiences, which might include the impact
of stressful life events, or the messages received from parents and other important people in
your life.
The Nature of Worry.
Worry is a central feature of generalized anxiety disorder. Most people can identify with the
idea of ‘worry’, but scientists have defined the following features in the worry of individuals
with generalized anxiety disorder:
· is usually a stream of thoughts or ideas;
· is accompanied by feelings of apprehension or anxiety;
· concerns future events and catastrophes;
· interferes with the ability to think clearly;
· is very difficult to control.
Research has shown that the typical person with generalized anxiety disorder can spend over
half of their waking hours worrying. In most instances, the individual can recognize, with
hindsight, that the worry was excessive and out of proportion to the actual event that triggered
the worry.
A large number of worries tend to focus on day-to-day concerns, most typically:
· family and home life
· relationships
· work and study
· illness or injury
· finances
Common themes of worry in generalized anxiety disorder can include:
· problems arising in the future
· perfectionism and a fear of failure
· fear of being negatively evaluated by others
It is clear that individuals with generalized anxiety disorder largely worry about events that are
remote (as opposed to in the immediate future) and which are unlikely to happen. This sort of
worry is rarely helpful as it is unlikely to promote effective problem solving. For example,

Anxiety Cycle

All of these changes in the body can be quickly reversed once vigorous physical activity has
been carried out. This explains why many people report the desire to run or in some other way
expend physical energy when placed in stressful situations. However, we are not often able to
immediately engage in physical activity and therefore are less able to reverse the changes. For
people who are prone to worry excessively, these changes can be quite disturbing and a new
source of threat. This, of course, leads to further activation of the ‘fight or flight’ response and
the whole cycle is continued.
Anxiety and Performance
Anxiety can become a problem if it occurs in situations where there is no real danger. The only
part of the ‘fight or flight’ response that is of use today when handling most stresses is the
increase in mental alertness that it provides. It is very important to understand that while
increased awareness can be helpful, anxiety in some situations can be unnecessary or
inappropriate.
Anxiety helps you perform any skilled activity. If you are totally relaxed when you take an
exam, play a sport, or discuss a problem with your colleagues, you will not give of your best. To
do anything really well you need to be alert, anxious to do well, or “psyched-up” in present day
terms. Anxiety in moderation is a drive that can work well to make you more efficient.
People with anxiety disorders often become afraid of the healthy anxiety that aids performance -
they fear it might become uncontrollable and hence avoid using anxiety in this healthy way.
Thus, they limit their ability to give of their best. This reaction is understandable, for if you
don't know how to control anxiety, it is probably better to have too little than too much. When
people do get too anxious, their skill at problem solving, managing the children, or meeting
deadlines at work declines rapidly. Extreme anxiety interferes with the ability to think clearly
and act sensibly. This, as everyone knows, is the sort of anxiety that robs us of our capacity to
do things as well as we are able. In fact, the more difficult the task, the more important it is to
manage anxiety carefully; ideally, one should be mildly anxious, alert, tense, and in control, for
maximum efficiency.
The relationship between anxiety and skill is shown in the diagram.
Very Good
Performance
Average
Very Poor
Very Calm Aroused Panic
Anxiety Level
It is, therefore, important to learn a strategies for remaining calm when appropriate, and alert,
tense, and in control in difficult situations

Generalized Anxiety Disorder

What is Generalized Anxiety Disorder?
Generalized anxiety disorder is a disorder that is characterized by persistent feelings of
anxiety and worry. The worry is typically out of proportion to the actual circumstances, it
exists through most areas of a person’s day-to-day life, and is experienced as difficult to
control. The anxiety and worry is described as generalized, as the content of the worry
can cover a number of different events or circumstances, and the physical symptoms of
anxiety are not specific and are part of a normal response to threat.
Individuals with generalized anxiety disorder describe themselves as sensitive by nature
and their tendency to worry has usually existed since childhood or early adolescence.
The symptoms of anxiety typically experienced by individuals with generalized anxiety
disorder are
· feeling restless, keyed up, or on edge
· being easily tired
· having difficulty concentrating, or having your mind going blank
· feeling irritable
· having tense, tight or sore muscles
· having difficulty sleeping; either difficulty falling or staying asleep, or restless
unsatisfying sleep.
Generalized anxiety disorder is one of the more common anxiety disorders in the
community. A recent Australian survey has suggested that, in a 12 month period, 3 in 100
people will have a generalized anxiety disorder.
Generalized anxiety disorder and everyday worry.
Everybody worries or gets anxious at some time in their lives. The worry in generalized
anxiety disorder is identical in nature to that experienced by anybody else, but it tends to
be out of proportion, pervasive, and difficult to control, unlike the worry most people
experience. Hence it significantly interferes with an individual’s functioning. The
constant anxiety-provoking thinking and the accompanying physical symptoms of
anxiety can be disabling, particularly if experienced over a long period of time.
Another feature of generalized anxiety disorder is that it has usually been present for
much of an individual’s life. From time to time, people may become unusually stressed,
because of a physical illness or a life event such as divorce, bereavement, or loss (or
threat of loss) of employment. During these times people may worry and become
significantly more anxious, but after the stress resolves, the person can usually return to
their usual functioning. This is not generalized anxiety disorder, but a temporary period
of difficulty adjusting to stress.
Medication
You may be taking medication to help you cope with anxiety. If you are taking
medication, you may need to talk about the issues discussed below with your therapist.
Antidepressant medication
Many of the medications that are useful to treat a depressive disorder are also useful to
help control anxiety. If your doctor has prescribed you this type of medication,
particularly if you have been depressed, it is important that you continue to take the
medication for several months, and only stop taking it in consultation with your doctor.
This medication typically has few side-effects, it is safe, and will not cause you to build
up tolerance or become dependent.
When you are ready to stop this medication (usually after you have been feeling calm and
in control for a number of months), it is very unlikely that you will experience a relapse
of your anxiety if you have been able to learn and put into practice the strategies taught
on this programme.
Sedatives, tranquilizers and sleeping pills.
This class of medication is the benzodiazepines. They dampen the feelings of anxiety
very effectively, but also produce the following problems:
· they can interfere with thinking and your ability to remember new information;
· they can make you feel drowsy and sleepy;
· they can interfere with your natural sleep cycle and rhythms;
· they can produce tolerance, so that you might need bigger and bigger doses for the
same effect;
· they can produce dependence, so that you come to rely on them and experience an
increase in anxiety without them;

Causes and Treatment OCD

To date, no one is certain of the causes of OCD. Though there are a number of theories that
attempt to explain the development of the condition, there is little evidence to support them. We
know that for some the onset is during childhood, while for others, the onset may be during
adolescence or early adulthood. We also know that in some cases the onset is sudden, while
others have a slow, insidious onset. Some of the theories that have been proposed to explain the
development of OCD follow.
2.1 The Biochemical Theory
This theory was put forward after it was found that certain medications were of benefit in the
treatment of OCD. These drugs mainly affect one type of chemical in the brain called serotonin.
Consequently, it was hypothesized that a problem with serotonin could be the cause of OCD.
Although the drugs are indeed effective in the treatment of this condition, there is little hard
evidence to indicate that sufferers have a deficit of serotonin in their brain.
2.2 The Genetic Theory
This theory was put forward to explain the finding that OCD can sometimes occur in families.
Although a genetic predisposition may account for some sufferers developing the condition,
there is also the strong possibility that the OCD behavior was learned from the parents or siblings.
It is extremely difficult to differentiate between OCD behavior thay may be the result of genetics
or OCD behavior that may be the result of the environment.
2.3 Learning Theory
This model suggests that obsessive-compulsive behavior has been learned through a process of
conditioning. Put simply, this theory states that a neutral event becomes associated with fear by
being paired with something that provokes fear, anxiety, or discomfort. This fear then generalizes
so that objects as well as thoughts and images also produce discomfort. The individual then
engages in behaviors that reduce the anxiety and because the behavior is successful in reducing
anxiety even if only for short periods of time it is performed each time discomfort or anxiety is
felt. The problem with this theory is that it fails to explain why particular fears such as
contamination or of harm to oneself and others commonly occur in OCD. Another problem is
that many sufferers do not recall any significant precipitating event that can explain the onset of
their symptoms. However, this theory does explain how obsessive-compulsive symptoms are
maintained, and as a result, this issue will be dealt with in much greater detail in subsequent
sections.
2.4 Psychoanalytic Theory
This theory basically states that obsessive-compulsive symptoms are attempts to keep
unconscious conflicts and impulses from conscious awareness. Unfortunately, there is little
evidence to support this theory and psychoanalysis is of little value in the treatment of the
majority of OCD sufferers. As can be seen, no theory is able to adequately explain the
development of OCD but that does not mean that there are no effective treatments. In fact, the
cause, though of considerable interest, has little bearing on treatment outcome. It is important to
note, however, that in some cases symptoms that resemble OCD may be the result of other
illnesses such as depression and schizophrenia. Effective treatment of these conditions will
generally result in a decrease in the OCD-like symptoms. Other conditions that may result in
symptoms that resemble OCD are Tourette’s Syndrome, dementia, brain trauma, or other
neurological disorders.
2.5 The Treatment Obsessive-Compulsive Disorder
There are currently two effective treatments available for OCD that may be used separately or
together. One is drug treatment, with medication that increases the availability of serotonin in the
brain; the other involves the use of behavior therapy techniques. At present, it appears that they
are both effective and there is little in the scientific literature to suggest that combining the two
results in a better outcome than using them individually. However, some sufferers who find
behavior therapy too difficult initially may benefit from a course of medication so that effective
behavior therapy can be undertaken.
2.5.1 Medication
The medications that have been found to be particularly helpful in the treatment of OCD come
from the antidepressant family of drugs and include clomipramine, fluoxetine, fluvoxamine, and
sertraline. They have specific effects on serotonin levels in the brain. Serotonin is the biochemical
substance that some researchers believe is involved in OCD. In general, these medications have
been shown to be effective for some OCD sufferers and assist them in bringing their symptoms
under control. If one of these medications is prescribed for you, you should be made aware of
possible side effects and report their occurrence to your therapist. It is important to remember that
these medications are not a cure for OCD. In addition, research indicates that ceasing the
medication in the short term generally results in a return of symptoms. It could be that sufferers
need to remain on the medication for long periods of time or that behavior therapy should be used
in conjunction with the drug.
2.5.2. Behavior Therapy
The rationale for using behavioral techniques is briefly explained in the learning theory section
above but it is important enough to state again in greater detail. Typically, the OCD sufferer has
intrusive thoughts that generate anxiety, discomfort, or an urge to carry out a ritual. Performing
the ritual results in a decrease in anxiety or discomfort, so that performing the ritual is actually
reinforcing through its ability to reduce these negative feelings. For example, an individual has
the thought that his or her hands may have touched something dirty or contaminated. This thought
produces anxiety in that the person feels uncomfortable about the possibility of being
contaminated or contaminating someone else. This unpleasant anxiety or discomfort is relieved
by washing of the hands or other contaminated objects and it feels good to rid oneself of such
negative feelings, so it feels “good” to wash. In the same manner, an individual who must check
the stove and heaters prior to leaving home in order not to cause a disastrous fire will feel some
relief after checking these items many times to ensure they are off. Thus the anxiety-producing
thought is temporarily minimized by checking, and it feels “good” to check.
This anxiety- or discomfort-reducing quality that the rituals possess is shown in the following
graph. Patients were asked to rate their levels of discomfort and urge to ritualize (1) before being
exposed to an anxiety-evoking stimulus, (2) after being exposed, and (3) after performing their
rituals. As can be seen, exposure to the stimulus results in a marked increase in discomfort and
urge to ritualize. Engaging in the ritual brings about an immediate and dramatic decrease in both
these measures.

Obsessive‐Compulsive Disorder And Treatment

This manual is both a guide to treatment and a workbook for persons who suffer
from Obsessive‐Compulsive Disorder. During treatment, it is a workbook in which
individuals can record their own experience of their disorder, together with the
additional advice for their particular case given by their clinician. After treatment
has concluded, this manual will serve as a self‐help resource enabling those who
have recovered, but who encounter further stressors or difficulties, to read the
appropriate section and, by putting the content into action, stay well. 1. The Nature Obsessive-Compulsive Disorder
Obsessive-compulsive disorder (OCD) is an anxiety disorder that, until quite recently, was
regarded as a rare condition. Recent studies have shown that OCD is considerably more common
than previously thought and as many as two in every hundred people may suffer from the
condition.
OCD is characterized by persistent, intrusive, unwanted thoughts that the sufferer is unable to
control. Such thoughts are often very distressing and result in discomfort. Many OCD sufferers
also engage in rituals or compulsions that are persistent needs or urges to perform certain
behaviors in order to reduce their anxiety or discomfort. Often the rituals are associated with an
obsessional thought. For example, washing in order to avoid contamination follows thoughts
about possible contamination. For some, there is no apparent connection between the intrusive
thought and the behavior for example, not stepping on cracks in the sidewalk in order to avoid
harm befalling one’s family. Others still have no compulsive behaviors and suffer from
obsessional thoughts alone, while others do not experience obsessions but have compulsive
rituals alone.
The one common element to the various symptoms in OCD is anxiety or discomfort. For those
suffering both obsessional thoughts and compulsive rituals, it is the anxiety or discomfort
associated with the thought that drives the ritual. In other words, the ritual is performed to reduce
the anxiety produced by the thought. For those suffering from obsessional thoughts alone, anxiety
is often associated with the thought, and mental rituals, distraction, or avoidance may be used to
lessen the discomfort. It is much the same for those with compulsive rituals alone in that the
behavior is performed in order to lessen the urge to ritualize. The role of anxiety is important in
OCD and will be discussed in much greater detail in subsequent sections.
Most OCD sufferers can see the uselessness and absurdity of their actions but still feel compelled
to perform their various rituals. They know that their hands are not dirty or contaminated and they
know that their house will not burn down if they leave the electric kettle switched on at the wall.
Because they are aware of how irrational their behavior is, many sufferers are ashamed of their
actions and go to great lengths to hide their symptoms from family, friends, and, unfortunately,
even their doctors. It is extremely important that your therapist is aware of all of your symptoms
no matter how embarrassing or shameful they may be, as this is the only way that a suitable
treatment program can be designed for you. Rest assured that a therapist experienced in the
treatment of OCD will have heard of symptoms worse than yours many times over.
1.1 Symptoms Obsessive-Compulsive Disorder
Obsessional thoughts are usually concerned with contamination, harm to self or others, disasters,
blasphemy, violence, sex or other distressing topics. Although generally called thoughts they
can quite often be images or scenes that enter the sufferer’s mind and cause distress. For example,
one sufferer may have the thought “My hands are dirty” enter his head. This thought will trigger
washing rituals. Another sufferer will actually have enter his head the scene of his house burning
down. This scene will trigger checking rituals. Individuals who suffer obsessions alone may also
experience thoughts, images, or scenes. For example, someone who has obsessions about harming
his or her children may have the thought of harming them or have a frightening scene of hurting
them or an image of the children already hurt.
As was pointed out earlier, many obsessions produce anxiety or discomfort that is relieved by
performing rituals. The most common rituals are washing and checking, although there are many
others such as counting, arranging, or doing things such as dressing in a rigid, orderly fashion.
Although rituals are performed to alleviate the anxiety or discomfort that is produced by the
obsession, the anxiety relief is usually short-lived. An individual who washes in order to avoid or
overcome contamination will often find him- or herself washing repeatedly, because either they
were uncertain whether they did a thorough enough job or because the obsessional thought that
they are contaminated has recurred. Similarly, someone who checks light switches, stoves, and so
forth in order to avoid the house burning down, often has to repeat the behavior over and over,
because he may not have done it properly or the thought or image of his house being destroyed
has recurred. Even individuals who have obsessional thoughts alone may find that they have to
repeat the cognitive rituals such as counting or praying many times over as they may not have
done them perfectly in the first place.
An important point to keep in mind is that many sufferers have more than one type of symptom
so that individuals may engage in more than one type of ritual or have more than one type of
obsessional thought. Another point to note is that symptoms change over time and someone who
is predominately a washer may, over time, develop checking rituals that eventually supersede the
original complaint. In addition to changes in symptoms, the course of the disorder may also
fluctuate over time, with periods of worsening and periods of improvement. Other sufferers may
find that their symptoms remain static, while yet others may find a gradual worsening of
symptoms since the onset of the disorder.
For many sufferers of OCD, these symptoms take up a great deal of time, often resulting in their
being late for appointments and work and causing considerable disruption and interference with
their lives. Apart from disrupting their own lives, it also frequently interferes with the lives of
family members as the typical sufferer often asks the other members to do things a certain way or
not to engage in certain behaviors, as this may prompt the sufferer to engage in rituals. Thus, the
symptoms are not only controlling, frustrating, and irritating to the patients, but also to their
family, friends, and workmates.
Avoidance of certain situations or objects that may trigger discomfort and rituals is also quite
common among OCD sufferers. It seems logical to avoid contact with contaminants if you are a
person who washes compulsively, or to avoid going out of the house if you must check all the
electrical equipment, the doors, and windows. While this seems like a reasonable way of coping,
it actually adds to the problem, as the typical sufferer avoids more and more situations and
gradually the problem comes to rule their life. Second, avoidance does little to deal with the
problem as it only serves to reinforce the idea that such situations are dangerous. Because the
situation or object is constantly avoided, there is no opportunity for the individual to learn that
there is no danger.