"Helpful Tips on Fighting Stress and Depression"

 I was Recently Asked by a friend in an Animal Cause we are both involved with, "How do you deal with being overwhelmed/feeling helpless and defeated at times with everything we are facing and trying to bring change to/for? Personal life stress hasn't made the feeling any easier as of late but I need to regain focus and on the process maintain balance with this and the responsibilities I have (namely work) in my life?"

I thought about this for awhile, and realized this is a question we all can relate to, and something I was capable of helping others with... As a nurse and in the past for a number of years, I taught Stress Reduction.  I had a Stress Clinic and also did Biofeedback Training for Adolescents in a Mental Health Facility.  I taught Relaxation Exercises and many clients and patients said this process helped them to cope and gave them a feeling of control over their stress.   Once a person learns how to do these exercises themselves, they can implement them at the onset of stress or feeling down. Many people will be able to recognize signs of stress more readily and deal with them more effectively through implementing stress reduction techniques in continued practice.  One gets a better result when it is nipped in the bud, but application anytime is helpful.

Autogenic Training is a Stress Reduction Technique, in which I taught people how to mentally find a safe and beautiful place, and to focus on it and allow the world go by for that period of time.  It may be somewhere you have been before, or a fantasy place you wish to be at.  To begin, you must first try to make yourself comfortable and undisturbed.  Wait a few minutes before you begin by letting yourself relax in the most comfortable spot you can find in the best way you know how.  There are different ways you can help this along.  The one I chose, is by a method known as Progressive Relaxation.

In Progressive Relaxation, you begin by mentally focusing on different muscle groups of the body; starting with the lower muscle groups by tightening and releasing them fully, and working your way upward, doing the same with different muscles, to the top of your head.  Start with both feet... tightening and holding your muscles in the feet tight to the count of ten, and releasing the muscles slowly to the count of ten... (do this 5-8 times) then refocus and mentally move upward to your calves, your thighs, your hips, your abdomen, your chest, your arms, your shoulders, your neck & then your facial muscles... by tightening and releasing each section to the count of ten x 5 or 8... If any particular muscles give you trouble, modify the tightening it so it does not cause any pain during this exercise.

I then recommend right after that, and with the final muscle being relaxed as much as possible,  to allow your mind to find a pleasant place you would like to be in... This is the application of Autogenic Relaxation, where you mentally find yourself a good place you have been in the past, or one where you would love to be that is comforting and serene, and then visualize this place with you in it, safe and secure.  Let yourself fell free to enjoy the experience as long as possible.  You can even change the scenery to even better your meditation and relaxation experience.  The combination of the Progressive Relaxation Exercises followed by Autogenic Relaxation Visualization, I believe works well together.  Do not be discouraged if your mind wanders during this process as that is common.  Just bring it back without being discouraged.  The more you do this, the better you get at it.  I believe that if you can do this even for 20 minutes, it is quite helpful.  Some People even compliment the experience with the added effect of Meditation Music.

Daily Plan:  Time with Loved Ones Must Never be Forsaken. Meditation and Prayer Brings Me Higher, and if you are able to do this, I recommend it to the Fullest Power.   If you are able to do your Relaxation and Meditation Exercises daily, that would be Great!  Manifesting Love Through Giving to those in need in direct surroundings, even if it is sharing a smile brings a feeling of self worth. The direct action of helping others always makes me feel better.  I recommend it highly... Taking the time for doing the things you enjoy, even if it is only a half hour each day is also a good thing to do.  Knowing Your Own Personal Limits and stopping at that point is very important.  Think of your Mind like your Body in that You Must Not Go Beyond Your Limit or You Will Suffer. Find a Support Group within and without the Stressor(s) in your life, to Share with, and Compare Your Thoughts.  

Last but not Least, Vigorous Exercise is known to be healthy for the both body and mind.  When one exercises intensely, the release of endorphins occurs.  An endorphin is a neuro-chemical occurring naturally in the brain, having analgesic properties.  The release of these brain chemicals from vigorous exercise give the person a natural feeling of good, and even some release from stress.  If you are able to compliment your week with exercise it is highly recommended for both physical and mental health. 

Most Importantly, if Darkness is Overwhelming, do not hesitate to ask for Professional Guidance. Some very stressful situations may require counseling or therapy.