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How to Step Out of the State of Depression

Depression is one of the most common mental illnesses. At least eight percent of adults in the US experience serious depression at some point during their lives.


The illness affects all people, regardless of sex, race, ethnicity or socioeconomic standing. Depression is two to three times more prevalent among women than it is among men. Experts disagree on the reason for this difference.

That means, as soon as you decide on an outcome, you can immediately shift your focus, state and emotion to manifest the desired state or emotion.

To step out of the state of depression, you just have to: Change your mental focus from the negative to positive, visualize and magnify the intensity of new, positive, solution-based mental pictures, and rapidly change your body, i.e. posture, breathing, facial expression, etc. You will realize something very important now...that you can shift from one mental state or emotion to another just by thinking it. This is a very powerful piece of information! You can shift from one mental state or emotion to another just by thinking about it!


The more you practice moving from one range to the other, the more prepared you will be, and the easier it will become for you to shift out of a negative state/emotion into a positive one when it counts. All it takes is practice and rehearsal so that you are prepared in advance. Whenever you're caught in a negative state or emotion (anger, frustration, fear, boredom, etc.), just take a moment to step out of yourself and watch yourself from the outside. What changes would you immediately want to make to produce better results and outcomes? It's really as simple as that.


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Good Living and Health Tips Newsletter September 20,2005 -- Issue 001



Most of us today experience stress in a variety of forms and intensities. Some stress can actually work in a positive way to motivate us and give us energy. However, too much stress, or certain types of stress have negative effects that usually impact many, if not all, aspects of our lives.


Here are some activities you might do help reduce the negative effects of stress.


Stress is primarily an opportunity to take stock of your current life situation and choose to change one or more things.


1. Don't be afraid of stress. Learn to notice it and name it for what it is. It brings you messages and opportunities!

2. One way to look at it is as a message to you to ask yourself:

-What is this trying to tell me about my priorities in life right now?

-What does this suggest about balance (body, mind, spirit, earning a living, material, together time, alone time, etc.) Where do I need more / less attention and time?


-What message might this bring about the way I interact with people at work, home, etc.?

-What messages do I tell myself that contribute to my stress?

-What other messages /lessons are in it for me at this time?


3. Set realistic goals.

4. Realize that everyone makes mistakes and that you cannot do everything perfectly all the time (and neither can your boss, employees, co-workers, spouse or children!)

5. Set priorities, and then take one thing at a time. Do one thing, and when you finish that, do the next.

6. Read Stephen Covey's book: First Things First for great info on setting priorities, learning a way of time management that is simple and effective, and learn how to prioritize according to your personal and organizational vision. (Also tells you how to create your vision)

7. Talk over a stressful situation with someone you trust.

8. Have a good cry -- science says that tears actually get rid of chemicals in body created by stress!

9. Keep out alot of the "shoulds", "oughts" "have to" phrases in your internal and external speaking.

10. When you notice yourself putting yourself or someone else down, "awfulizing" things, etc, say "STOP" and say, "this is not true because. . ." (find at least 1 reason why it's not totally true)

11. If you find yourself reacting to feedback from others, tell them the best way to give you suggestions and feedback. Criticism is never constructive. Specific suggestions, information, can be. (Supervisors: make sure you also let people know regularly when they are doing a good job!)


12. Eliminate blame and criticism.

13. Express appreciation of and to others.

14. Do something nice for someone else.

15. Use the basic Intentional Dialogue skills in stressful interpersonal situations:



Say back the essence of what the other person is saying, using their words (outline form).


Express Understanding: Let them know it makes sense to you because . . . (This does not mean that you agree. You are simply trying to understand the situation from the other person's point of view, no matter how different it is from yours.)

Empathize: Guess how it might make them feel when whatever they are upset about happens.


(A more structured form of Intentional Dialogue is offered here. However, you can use the basic skills in a less formal way in work or social situations.)


16. Don't mind-read or expect others to guess what you want or think just like you do. Be clear and specific in your requests and instructions. Seek clarity from others.

17. Continually choose to create emotional "safety" for other people. (It will increase your own safety!)

18. Let others help you -- and tell them specific things they can do to help.

19. Keep a diary for a few weeks, noting stressful or frustrating situations, what happened, what you thought, what you felt, how you reacted. Look for patterns and underlying themes and then come up with at least 3 positive, specific and time-limited steps you can do to get what you need.

20. Find a "relaxation script" that you like (or create one) and USE it. (Progressively relaxes muscles groups, relaxing scenes, etc. Can usually find in books on relaxation or guided imagery. Also can buy tapes already made.)


21. Get a massage from a licensed massage therapist.

22. Use meditation, and / or creative visualization.

23. Eliminate or greatly reduce caffeine intake.

24. Get plenty of rest.

25. Take a vacation -- whether for 30 minutes, a day, a weekend, or more! Do nothing or do something you love and find relaxing.

26. Schedule time for yourself and make sure you keep the appointment! Make it a priority.

27. Exercise or do some physical activity. Move your body!

28. Simplify your life. Keep your responsibilities and obligations outside work and family to a minimum.

29. At work, set priorities, meet deadlines, and look for creative solutions to stressful situations.

30. Re-frame 'problems' into opportunities and lessons for growth. Re-frame negative situations into positive ones.

31. Laugh and have fun. Lighten up and spread it around.

32. Nurture yourself, treat yourself to something you like.

33. Nurture yourself spiritually, in whatever way is meaningful for you.

34. Remember that you have the power to co-create your life! No matter what the circumstance, you can still have power over the attitude you take towards it.


"Tell Me What You Think!"


I would love to hear what you think of this issue!

Please send your comments,questions,and ideas for upcoming issues to me at :

Your feedback matters to me!


Quote of the Day:

"Let us be about setting high standards for life, love, creativity, and wisdom. If our expectations in these areas are low, we are not likely to experience wellness. Setting high standards makes every day and every decade worth looking forward to." -- Greg Anderson

Warm regards,


Joshua Ssengonzi


P.S. Try this nutritional supplement since it relieves stress:


Veriuni Ginseng Energy Supplement: (

Some of its benefits are; * Increases energy and alertness. * Strengthens immune function. * Relieves stress and improves oxygen levels. * Acts as an antidepressant. * Increases sexual interest. * Mobilizes blood sugar from the liver. * Promotes a healthy nervous system.


It really works to relieve stress!





You may reproduce this article by including this copyright and if reproducing it electronically,include a link to


MR SSENGONZI JOSHUA,is a Ugandan currently living in his mother country.He usually publishes articles about health and good living. He has particular interests in inspiring people and help people achieve the best health conditions.He loves playing cricket,chess and watching football in his spare time. He is a fanatical supporter of liverpool football club.




Some people have a difficult time in managing their depression. Sometimes, their depression and fears can get best of them. As a result, here is a short list of techniques that a person can use to help manage their depression.

I was told by a counselor that one of the ways to manage depression is to challenge your negative thinking with positive statements and realistic thinking.

When encountering thoughts that make your fearful or depressed, challenge those thoughts by asking yourself questions that will maintain objectivity and common sense. For example, your afraid that if you do not get that job promotion then you will be stuck at your job forever. This depresses you, however your thinking in this situation is unrealistic. The fact of the matter is that there all are kinds of jobs available and just because you don't get this job promotion doesn't mean that you will never get one. In addition, people change jobs all the time, and you always have that option of going elsewhere if you are unhappy at your present location.


Some people get depressed and have a difficult time getting out of bed in the mornings. When this happens, a person should take a deep breathe and try to find something to do to get their mind off of the problem. A person could take a walk, listen to some music, read the newspaper or do an activity that will give them a fresh perspective on things. Doing something will get your mind off of the problem and give you confidence to do other things.


Sometimes, we can get depressed over a task that we will have to perform in the near future. When this happens, visualize yourself doing the task in your mind. For instance, you and your team have to play in the championship volleyball game in front of a large group of people in the next few days. Before the big day comes, imagine yourself playing the game in your mind. Imagine that your playing in front of a large audience. By playing the game in your mind, you will be better prepared to perform for real when the time comes. Self Visualization is a great way to reduce the fear and stress of a coming situation.


Another technique that is very helpful is to have a small notebook of positive statements that make us feel good. Whenever you come across an affirmation that makes you feel good, write it down in a small notebook that you can carry around with you in your pocket. Whenever you feel depressed, open up your small notebook and read those statements.


As a Layman and author of an anxiety book, I have done many interviews with various counselors in how to manage fear, anxiety and depression. The techniques that I have just covered are some basic ways to manage your depression, however your best bet is to get some help from a professional.


"A Layman's Guide to Managing Fear Using Psychology, Christianity and Non Resistant Methods" - an easy to read book that presents a general overview of techniques that are effective in managing persistent fears and anxieties. For additional information go to: For free information on managing fear please go to:



Depression is a very serious matter, which does not discriminate. Depression doe not care what your age is, what gender you are, or even what your race or social class is.


Depression can often make a person feel sad, helpless, hopeless, and irritable. It is normal for people to have these feeling sometimes, but some people cannot just snap out of it and this is the difference between what is normal and major depression. It is the determination and brutality of the emotions that determine the mental illness of depression from normal mood changes. We are going to talk about different types of depression and how it can affect you. Depression is an illness that affects your body, mind, disposition, thought, sleep, energy, concentration, weight, and much more. Depression is not a mood, it is not a sign of personal weakness, and it cannot be simply willed away.


Clinical depression is constant and can interfere significantly with an individual's ability to function by emotional experiences of sadness, loss, or passing mood states. Clinical depression can be devastating to all areas of a person's everyday life, including family relationships, friendships, and the ability to work or go to school.


Bipolar disorder (manic-depression) is a mood disorder, which means that the symptoms are abnormalities of mood. Bipolar disorder involves episodes of both serious mania and depression. Bipolar disorder can have a devastating impact on sufferer's lives and can lead to suicide if it is not treated. Major depression is a more common illness, the symptoms of which are mainly those of 'low' mood.



Several things can cause depression; one of the causes can be attributed to a deficiency of certain neurotransmitters in the brain that signal from one nerve cell to another. The immune system of a depressed person is usually very low and therefore ineffectively responding to diseases, including cancer. The everyday stressors faced by Americans have simply become too much for many to bear, and reasonably so. In recent years, taking an anti-anxiety medication or anti-depressant has become as common as taking a multi-vitamin.

How to Alleviate


Two amino acids are known to alleviate depression in many persons. They are tyrosine and L-phenylalanine. The two amino acids are a natural precursor of certain neurotransmitters.


You can't afford what?

Perhaps the only thing worse than depression is having depression and not being able to afford treatment. Needy Meds is a website that offers all the information you need to get your meds free, just click the name of your drug in the list on the left side of the page. The Medicine Program is for people who do not have insurance and do not qualify for government programs you may qualify to enroll in a privately sponsored program. They do charge a $5 processing fee but the medications themselves are free. Volunteers staff this organization and the processing fee covers their expenses. This company will contact the drug manufacturer on your behalf, or you can choose to contact the drug companies themselves. Free Samples - Often pharmaceutical companies provide physicians with free samples. Ask your doctor is he/she has any samples on hand of your medication.

For more information, visit


David Chandler For your FREE Stock Market Trading Mini Course: "What The Wall Street Hot Shots Won't Tell You!" go to:


Depression And Celiac Disease


It is quite common for people who have been diagnosed as having Coeliac Disease to find themselves feeling depressed and anxious. For many there is a link between food and a sense of control over their lives. Celiacs are faced with something over which they feel no control.


A diagnosis of Celiac Disease, the restriction the new diet places upon you, and a sense of isolation created because you feel you are not able to join in with everyone else can bring on symptoms of depression.


You Are What You Eat

Poor absorption of vitamins and minerals can make the celiac sufferer feel unwell, feeling depressed can be a side effect of not having the correct balance of foods which affect your mood and have a significant impact on how you are feeling emotionally. For some of you simply sticking to a strict gluten-free diet will be enough.


Find A Helping Hand

For others outside help in the form of councelling and psychological support can be very helpful.


Become An Expert

Get to know about your condition and the best way to treat it.


Get Into The Drivers Seat

Taking control of your life, finding alternatives to foods you previously enjoyed and living with celiac disease rather than letting the condition rule your life are the key. See it as an opportunity to take control of your life, to eat better, fewer processed food, less junk food.


A Positive Attitude Makes All The Difference

Consider your cup - is it half full or half empty. You are on a restricted diet but at least your condition can be completely controlled without resorting to drugs or surgery. Even a shopping trip can be an adventure rather than a drudge- What new gluten-free food can you find?


A Spirit Of Adventure

Discover yours! Try new things, take up new interests, meet new people

On a personal note I have become much more adventurous since becoming a celiac - I'll try anything once! I have extended my range of food; I can eat better and more healthily.


All of these can make a huge difference to your state of mind they are all within your grasp. Take control and get the most out of your life.


Gina Gardiner author of "Live Well Eat Well With Celiac Disease" writes from first hand experience of being a celiac. For more information go to, contact Gina at or sign up to our free monthly ezine at


Empowering you to achieve your potential personally and professionally to get the success or promotion you deserve. Gina Gardiner is an Executive Life Coach who can support

How to Put an End to Depression

Depression can have many, many faces. If you are not aware of your feelings and emotions on a daily basis then it can creep up on you and cause misery in your life when you least expect it.


We get sad when we fail in our exams, when we're rejected by the person we love, or when someone very close to us passes away. Depression, however, could be more fatal than just plain sadness. It could cause life-long consequences that could ruin your self-esteem, your health, and your well-being.


How useful do you think that would be?

You can practice moving from one mental state to another by going from one emotion to another one. This is really a very powerful and useful exercise. Example: Go from a sad state to a happy one, a frustrated one to an optimistic one, a procrastinating one to a totally motivated one, a nervous one to a confident one, etc.


Here are some excellent tips for conquering depression and to help you get the most enjoyment out of your daily activities.


1. Be Certain of Your Future Goals

If you have no goals then the future will seem uncertain. This will create anxiety and just add to the problem. Having goals gives you something to look forward to in life. They drive us on and create a desire for life. Keep your focus on your goals.


2. Keep a Journal.

Every day, write down your deepest feelings. Say what you want to say. Get it out of your head and onto paper. Don't hold back. This is a very therapeutic way to pull yourself back up. Keep writing down whatever comes into your mind and very soon you will feel your mood start to improve. Done properly, this method can create dramatic changes in emotion.


3. Get Enough Light and Sunshine.

Lack of exposure to sunlight is responsible for the secretion of the hormone melatonin, which could trigger a dispirited mood and a lethargic condition.


Melatonin is only produced in the dark. It lowers the body temperature and makes you feel sluggish. If you are always cooped up in your room (with the curtains closed), it would be difficult to restrain yourself from staying in bed.

This is the reason why many people are suffering from depression much more often in winter than in the other seasons. It's because the nights are longer.


If you can't go outdoors to get some sunshine, you can always lighten up your room with brighter lights. Have lunch outside the office. Take frequent walks instead of driving your car over short distances.


4. Keep Busy. Get Inspired About Something.

It's a fact that people are happiest when they are producing something. Do some activity that you have always wanted to do. Live a life full of inspired activities.


What is it that you really love to do? What are you passionate about?. Taking a nice walk in the park, playing sports, reading books, or listening to some soothing music.


5. Make Some Time For Yourself.

I mean it. Listen to soothing music. Soak in a nice warm bath. Ask one of your close friends to massage you. Take a break from your stressful workload and spend the day just goofing around. In other words, have fun.


6. Eat Healthy and Exercise Regularly.

Avoid foods with lots of sugar, caffeine, or alcohol. Sugar and caffeine may give you a brief moment of energy; but they would later bring about anxiety , tension, and internal problems. Alcohol is a depressant. Many people drink alcohol to


Phil de Fontenay has been counselling people in all aspects of life for over 15 years. He has helped many people take back control of their lives. He firmly believes that ANYONE can get better. Find out more about depression at


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Symptoms of Depression - When you love someone who suffers from depression or bipolar disorder you may find yourself frustrated, angry or losing your ability to tolerate their behavior towards yourself, your children or other friends and family.

After Child Birth - Sometimes women suffer with depression immediately after child birth and this depression is known as postpartum depression. There are five kinds of postpartum depression, any of which can occur after child birth; however similar depression can also occur before or during pregnancy as well.

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