Diet Therapy for Dealing with Depression

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Diet Therapy for Dealing with Depression by Dr Miriam Kinai teaches you how to fight depression using your diet by advising you on the different food items that you can include them in your regular diet since diet therapy is one of the oldest depression self help strategies.

BOOK EXCERPT
1. Eat more wholegrain carbohydrates
Increase your intake of complex carbohydrates such as whole grain bread, pastry and cereals since they increase the level of serotonin in the body which "soothes the mind" and imparts a feeling of calmness, relaxation and emotional well being.

This may explain why a lot of comfort foods that people tend to reach for when they are feeling sad, lonely, stressed or depressed are carbohydrates. Perfect examples include chocolate cake, cookies, donuts and potato crisps.

In addition, we can also see from the Bible that when Elijah was depressed, God sent an angel to wake him up and eat and he found a coal baked bread (most probably whole grain) which he ate and then went back to sleep again. (1 Kings 19:4-6)

Therefore, eat a whole grain sandwich when feeling down and also before your bed time if you are having trouble falling asleep because of depression as it will increase your serotonin levels which will also help you sleep better.


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Herbal Remedies for Dealing with Depression

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Herbal Remedies for Dealing with Depression by Dr Miriam Kinai teaches you the herbs that are useful for the treatment of depression and how to incorporate them into your diet.

BOOK EXCERPT
1. Rosemary
Rosemary or Rosmarinus officinalis is one of the best herbs for depression since it has an uplifting and energizing aroma that perfectly counters the lethargy and apathy of depression.

Therefore, add a few fresh sprigs to your roast beef, veal and fish recipes or to your marinades, salads and sauces or to your bath water for a rejuvenating bath.


2. Basil
Basil or Ocimum basilicum is another of the commonly used natural remedies for depression due to its fragrantly sweet aroma, its antiaging antioxidants and its supposedly mood lifting properties.

Therefore, add a few basil leaves to your tomato sauces, vegetable, meat and cheese dishes.


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Music Therapy for Dealing with Depression

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Music Therapy for Dealing with Depression by Dr Miriam Kinai teaches you the different types of music that are beneficial for the management of depression so that you can incorporate them in your lifestyle since music therapy is one of the most enjoyable depression self help strategies for the treatment of depression in teenagers as well as in adults.


BOOK EXCERPT
1. Sing praises to God
The Bible tells us to put on The garment of praise for the spirit of heaviness. (Isaiah 61:3) This means that we should sing praises to God whenever the spirit of heaviness or depression tries to weigh us down.


Therefore, when you are dealing with depression, make it a habit to sing praise songs to God every day. Sing even if you don't feel like singing and continually offer the sacrifice of your praise to God. (Hebrews 13:15) Do this consistently and you will break the spiritual chains of sadness because God is enthroned in the praises (Psalm 22:3) and thus making them a powerful spiritual weapon against depression.




2. Play soft soothing music
Medical research suggests that music can decrease blood pressure and heart rates as well as help patients dealing with depression. The Bible also shows us that music can soothe troubled emotions because when David played his harp, Saul would feel better as the evil spirit would depart from him. (1 Samuel 16:23)


Therefore spend at least 30 minutes each day listening to soothing music. You can do this while meditating on Scriptures or taking an aromatherapeutic bath or while walking or when trying to unwind so that you can sleep.

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Writing Therapy for Dealing with Depression

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Writing Therapy for Dealing with Depression teaches you the different types of writing techniques that are beneficial for the management of depression so that you can incorporate them in your lifestyle since writing therapy is one of the simplest natural strategies for the treatment of depression in teenagers as well as in adults.
BOOK EXCERPT
The different types of Writing Therapy for Dealing with Depression include:
1. Expressive Writing
For example you can express your uncensored feelings on paper since writing therapy has been shown to ease emotional pain by helping a person process and express pain.

Therefore, schedule at least four sessions of 20 minutes each week to write down your emotionally difficult thoughts, feelings, problems and memories. Write without censoring or editing yourself and write until you feel the weight of the depressing issues lifting from your chest.


2. Blogging
Writing therapy can be updated to the 21st century by creating a blog and posting your uncensored thoughts and feelings online without revealing your identity as this can also help you heal from pain and recover from depression. 


Therefore, schedule 20 minutes 4 times a week to post on your blog authentic articles on emotionally difficult topics.







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Talk Therapy for Dealing with Depression

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Talk Therapy for Dealing with Depression by Dr Miriam Kinai teaches you why communicating verbally to different groups of people is beneficial for the management of depression so that you can incorporate talk therapy into your life since it is one of the best depression self help strategies for teenagers as well as adults.

BOOK EXCERPT
There are different types of talk therapy and these include:
1. Talking to a therapist
Talking to a therapist whether a psychiatrist, psychologist, social worker or Christian counselor is what is commonly know as psychotherapy, and it offers many benefits for the treatment of depression. These include:
1. The therapist can help you understand depression better and help you manage it better by teaching you different coping skills.
2. The therapist can help you identify and rectify negative thought patterns and behaviours so that you can improve your mood.
3. The therapist can help you identify and rectify problems in how to relate with others so that you can improve your interpersonal relationships.
4. The act of talking through your problems to an empathetic therapist is therapeutic because it provides an outlet for toxic repressed emotions.

Therefore, schedule an appointment with a counselor today and begin talking today.


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Social Therapy for Dealing with Depression

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Social Therapy for Dealing with Depression by Dr Miriam Kinai teaches you various social techniques that you can use to help manage depression holistically.

BOOK EXCERPT
Social techniques that you can use to help you manage depression include:
1. Establish Your Social Support System
Make friends and establish your social support system because Two people are better than one, because they have a good reward for their labor and if one falls down, the other will lift up their companion.(Ecclesiastes 4:9-10) Therefore, find friends whose company you enjoy and spend time with them to ease the loneliness of depression.

 2. Help the Needy
Volunteer your time and energy to feed the hungry, clothe the naked, visit prisoners (Matthew 25: 34-36) and help other less fortunate members of your society for by helping them, you will also be helping yourself by taking your mind off your problems.
Even if you are still depressed because you don't have shoes, find someone without feet and help them walk for a few feet and you will definitely feel better about your situation.




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Self - Psychotherapy for Dealing with Depression

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Self - Psychotherapy for Dealing with Depression by Dr Miriam Kinai teaches you analyze your thoughts so that you weed from your mind those that lead to the negative feeling of depression.

Self-psychotherapy for dealing with depression also helps you release toxic emotions such as worry, anger and fear which may aggravate depression.

In addition, practicing self-psychotherapy will also help you generate positive thoughts which produce positive feelings and make you feel better even if your actual depressing situation has not changed.

BOOK EXCERPT
When you are feeling down, worried, angry, fearful or any other negative feeling that may aggravate depression, use cognitive restructuring to change your negative thoughts so that you can change your mood.

Always ask these 5 questions to change your blue thoughts into brighter ones:
1. What situation has triggered this feeling?
2. What thoughts did I have during that situation?
3. What rational evidence supports those situational thoughts?
4. What rational evidence does not support those thoughts?
5. What are the balanced thoughts about that situation?

For example, if you begin feeling down after a meeting, ask yourself:
1. What situation has triggered this feeling?
e.g. a nasty comment for a workmate
2. What thoughts did I have during that situation?
e.g. they hate me
3. What rational evidence supports those situational thoughts?
e.g. they said something mean about me
4. What rational evidence doesn't support those thoughts?
e.g. they offered to help me tomorrow with the project
5. What are the balanced thoughts about that situation?
e.g. they made a nasty comment but they offered to help me.

Therefore, work your way down those 5 vital questions so that you can reach a balanced conclusion that will help feel better about the situation.



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