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Efectos secundarios:
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Depression and the Elderly

Down in the dumps, hopeless and helpless, feeling that all of your best days behind you or no one really cares? And on top of it all, you keep getting older.

This is how many older people feel on a daily basis. Which is why depression represents one of our great fears of aging? Everyone has these feelings to some extent. There is no need to be ashamed of these feelings; they are justified and normal.

The depth and duration of depression vary greatly among people. Severe depression can cause weight loss, sleeplessness slowing of movement and speech and even thoughts of suicide. Severe depression requires professional help. It can be alleviated, but sometimes it takes a good amount of time for the situation to improve.

Most depression in older individuals is much more easily handled and often the symptoms of depression are not recognized as depression. The depressed individual may complain of being tired, insomnia, pain in the muscles and joints and even constipation.

For older people suffering from depression who are often taking multiple medications at the same time, reviewing the medications is a good place to start. Medications like codeine and other pain killers as well as antihistamines can cause or aggravate depression. Some arthritis medications like prednisone and indomethacin have been known to cause depressive reactions in some people.

But often medication or the removal of medication is not the remedy. For older people that are feeling depressed, it is important to stay active and exercise. This can be done in many ways from a change in pace, to visiting friends, going on vacation, starting a new hobby and so much more. When increasing activity it is important for older people to know their limits. But it is also important for older people to recognize that they are not dead yet. Just because someone is 92 years old does not mean that they should not make long term plans or project and anticipate future events or do things that they have always wanted to do and just kept putting off.

In the event that you can’t alleviate you depression or it is very, very severe you should seek professional help right away. There are many healthcare consulting resources to point you in the right direction. With that being said, most depressions ease and disappear if a person works at living and keeps themselves active, but some people do need extra help.

A Low Stress Life

Today I got a call from a new client, who asked me, “Can you help me lower my stress and anxiety? I don’t want to take medication. Oh, and by the way, I’m kinda depressed too.” This is a common request. Despite TV commercials that show relaxed, happy people running in fields, blessed out on their new anti-depressants or anti-anxiety medications, many people don’t want to take pills. Many pills have a lot of side effects, some of which may be worse than the anxiety or stress itself. And many people don’t want to feel “dependent” on pills. I am not an MD, so I don’t prescribe medication for my clients. For some people, medication works. For the rest of you who prefer to lower your stress and anxiety without medication, this column is for you. Here are some suggestions for reducing your stress, anxiety, panic and worry without taking medication.


Try a simple 3-5 minute meditation: sit comfortably in a chair or sofa and let your feet rest easily on the floor. Relax and allow the chair to hold you up; you don’t have to do anything. Let your eyes gently close. Put your hands on your stomach and begin to breathe deeply and easily. As you breathe in, say to yourself, “I am breathing in.” As you breathe out, say to yourself, “I am breathing out.” Notice the easy rising and falling of your stomach as you breathe. If thoughts come into your mind, notice them and say to yourself, “Oh, there’s a thought” and let it go. Let the thoughts be like clouds: they float into your mind and easily float out. Enjoy your breathing.


Get away from people on a regular basis. Even if you adore your partner or you are the mother of 5 kids, you need to get away from people on a regular basis. One client I know – a stay-at-home dad – leaves his beloved partner and their son and goes to a coffee shop and sits, reads the paper and people-watches at least once a week. Another client of mine takes a bubble bath and locks the door. Her partner and kids are not allowed to disturb her during her 30 minutes in the tub.


Create a relaxing morning and evening routine. When you wake up and just before you fall asleep are two times of day when your mind is very vulnerable to positive and negative influences. Even if you’re super-energetic, don’t just leap out of bed and try to control your day from the get-go. Let yourself wake up gradually…you might even make a statement of gratitude like “Thank you for another day.” This sets the tone for your day. You can also do the 3 minute meditation (see above) when you wake up. Before going to sleep, don’t read the newspaper or watch the news; you don’t want to take all those disasters to sleep with you. Instead, create a simple routine for yourself that calms you and sets the tone for the kinds of dreams you want to have.


Get enough sleep. Experiment: find out how many hours of sleep really makes your body happy. What time is it best for you to go to bed/wake up? Don’t compare yourself with other people, your body is unique. Once you find what works, stick with it as much as possible. A predictable sleep schedule promotes deep REM stress-reducing sleep.


Moderate your sugar, caffeine and alcohol intake. Sugar and caffeine highs and the crashes that follow make it hard to stay relaxed and grounded. Alcohol can temporarily relax you, but you pay a price later…usually in lousy sleep or low energy the next day. If you know you’re going to be drinking a lot, keep the next day as undemanding as possible.


Find outlets for your anger and frustration. You can’t live in this world without getting pissed off at times. Even the Dalai Lama loses his temper and Mother Teresa was no pushover. For some of us, this means a physical outlet. I used to have a punching bag suspended in my bedroom, and I’d hit it with boxing gloves when I was frustrated or annoyed. Writing can be a good way to discharge intense emotions. So can music: I had a client who used to sing along to Nirvana’s “Stay Away” when he was in a shitty mood. The song was aggressive and angry, something we all need to allow ourselves to be from time to time. Some people go dancing at Rich’s or Numbers and sweat through their clothes, thoroughly discharging the crappy emotions they’ve held onto all day.


Know your limits. Sometimes, feelings of anxiety, panic or depression are too much for us. If you have suicidal feelings, pay attention: this may be a sign that you need professional help. Call your doctor, therapist or the 24 hour suicide prevention line at 800-479-3339.


In this world, living a low-stress life is an ongoing challenge. Whether you live on a farm in Jamul or in the center of Hillcrest, there’s no escaping stress, anxiety and worry. The above ideas are a start. Over the years, my clients have found that this stuff works when they do it, but it’s hard to do it all the time. Not a problem. The focus here is on a long-term, sustainable reduction of stress and anxiety in your life. Try these ideas and see if they work for you, keep the ones that do and let the others go. Feel free to Email me and let me know how they work for you.

Beat Depression With Meditation

Please, leave me alone! I am not feeling well! I am so depressed, please give me some space! , are the common reactions of most of the people after finishing their day-to-day work. Today, depression is getting popular because people are facing a lot of stress during their work. They are indulging themselves in too much work and not getting enough time to be relax but the practiced meditation can be the solution of your depression.

There is no one cause of depression, neither is it fully understood. Rather, it is something that weall experience. Practically every one of us has to deal with depression. Psychology defines it as illness of brain and a serious mental disorder. However, depressed people have some common features such as

Sadness
Loss of interest or pleasure in activities that they are used to enjoy once
Fluctuating weight
Difficulties such as sleeping or oversleeping
Having difficulty in concentrating or decision-making
Overwhelming feelings of sadness or grief
Energy loss
Feelings of worthlessness
Feeling of guilt
Thoughts of death or suicide

Generally, people think of depression as a terrible state to be in. Though depression makes people dejected and lose their self–confidence and self-esteem, there are so many ways to beat depression that it can be very difficult to move through all of them. Here we will discuss about how to beat depression with meditation.

Meditation is good for relaxation, to balance energy and grounding. People think it as an esoteric or religious thing, but it is very easy practice and there is no ‘best time’ to meditate. It is really needed to stop and relax. If regular practiced mediation works at two levels by interrupting negative thought patterns and by relaxing the body and mind therefore, reducing stress.

When you meditate, it helps you in reaching higher level of spiritual existence and self-awareness. That higher power guides you to the path of truth and peace. It guards your own thoughts and schedules your aims and goals. Hence, it helps your mind to prone for mental breakdowns and feels equipped to handle mental stress and be free from additional pressure that can cause massive damage.

Therefore, meditation is the recommended treatment by medical professionals in addition to other treatment options. You might be too busy in your day-to-day activities to make out much time for exercise. Here mediating for 10 minutes a day can be the right solution. It is proven, possible and most significantly needed practice to beat mild to moderate depression. Meditate regularly to be depression free. If you are looking for more benefits of meditation, visit at www.meditationforhealthpodcast.com.

Secret of breath

According to NIMH (National Institute of Mental Health) an estimated 26.2 percent of Americans ages 18 and older, that is, about one in four adults suffer from a diagnosable mental disorder in a given year. The question is how effective are the anti-depressants medications in curing depression? The medications may relieve the symptoms but not necessarily address the root cause and hence rarely provide a long term solution. This might explain the increasing interest in CAM (Complimentary or Alternative medical therapy) in the recent times.

Are there Alternative therapies that can  produce dependable  positive results in the area of mental health? Many independent researches has shown that the practice of yoga , breathing techniques and meditation are very useful in treating  depression. Kristen  from Randolph, New Jersey , says “After struggling for more than a decade with anxiety and depression, I found the cure for all of the emptiness, hopelessness and frustration I felt in so many areas of my life when an acquaintance introduced me to the programs offered through the Art of Living. The breathing, meditation and yoga techniques I’ve been taught and the knowledge I have gained through participating in these beautiful courses have transformed my life, physically, emotionally and spiritually.  I am forever grateful. “

The Art of living foundation offers stress elimination programs which have had a positive impact on millions of people in 150 countries. The cornerstone of the course is “Sudarshan Kriya” a powerful and unique breathing technique that incorporates specific natural rhythms of breath to harmonise the body, mind and emotions.

Observation reveals that every emotion is associated with a certain breath pattern , for example ,when one is afraid the breath becomes fast and shallow. When we are depressed, the breath is a short inhale followed by a prolonged, heavy exhale. When we are contented the breath is light with balanced inhalation and exhalation.

The  breath is the link between body and mind and thus is the key to handling the mind and negative emotions to release one’s true potential at work, at home or at leisure. Neither at school nor at home are we taught what to do when they are upset or angry or depressed. The first thing we did when we came on this planet was we took a deep breath in and then we started to cry. The last thing we’ll be doing is breathing out and make others cry, if we lead a good life! In between these two breath is what we call life. We are constantly  breathing in and out, but we have learnt very little about our breath! “Breath has a greater secret to offer “says Sri Sri Ravishankar , the founder of Art Of Living foundation whose vision is to create a stress free and violence free society. In Sudarshan Kriya , the breath is used as a tool to rid the system of stress and to  restore  and promote optimal health.

Independent studies have shown that Sudarshan Kriya and accompanying breathing techniques demonstrated 68-73% success rate in treating people suffering from depression, regardless of severity of the depression. Dr. Janakiramaiah, M.D., Ph.D., D.P.H., psychiatrist, medical researcher, and Director of the Yoga Research Group at the National Institute of Mental Health and Neuroscience (N.I.M.H.A.N.S.) of India has conducted several of these studies. He concluded that Sudarshan Kriya has “remarkable therapeutic effects” and “is clinically feasible and effective”. It has the potential to become a first-line treatment of dysthymic [chronic, mild depression] patients and possibly in mild and moderate forms of major depressive disorder.”

These techniques are not only proving to be effective in improving health and well being but also is without any side effects and a lot lighter on the pocket compared to the money one has to spend otherwise .

To know more about the Art Of Living Foundation and the programs that it offers, visit www.artofliving.org

Reference: (www.aolresearch.org) ,NIMH.ORG,Harvard Health Publications-Yoga for Anxiety and Depression