Recession Depression

Along with the economy, the weather hasn’t helped:

PORTLAND — It isn't your imagination: June really has been wetter and colder than usual this year.

In fact, it's the fifth-rainiest June on record. By Monday morning, 8.36 inches had fallen on Portland, all of it in the past three weeks, according to the National Weather Service in Gray. The total is shy of the 10.86 inches that made 1917 the rainiest June on record, but nearly three times the average rainfall, which is 3.28 inches.

"Meanwhile, the normal high temperature in Portland is 76 degrees at this time of year, but on Monday afternoon it was only 58, just a couple of degrees off the normal low of 56.

Portland Press Herald

If the weather and the economy have you down…

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Three-Part Plan to Beat Recession Depression

Ian Cook MD and DepressionLA.com Projects

Tools for your Mind

• Keep expectations based in reality: Very often we don't update our expectations to keep pace with changing external realities, and then we judge our success or failure as a person against an out-of-date standard. What may have been a common expectation a couple of years ago for what life holds may no longer be realistic. Things are different now, but we can still find joys in aspects of our lives. Scaling back what we think we want -- whether it's an indulgent vacation, a special car, an extra-large TV, some new article of clothing -- can help lessen the gap between what we desire and what is actually feasible.
• Avoid pessimistic, negative habits of thought : An important part of coping with difficult times is managing our thinking patterns. It can be all-too-easy to get caught up in "catastrophic thinking" -- focusing only on the bad things around us (and there truly are plenty of things in that category) and concluding that "everything" is bad. Some therapists urge that we interrupt a cycle of negative thinking by (a) identifying that this is what is happening ("There I go catastrophizing again"), (b) calling a "time out" to stop the negative thoughts, often with a few slow, deep breaths to relax the body and mind, (c) re-evaluating the true reality of the situation, and (d) moving on to other, more-constructive thoughts.
• Keep your attention on the present and future: Don't dwell on past "could haves" or "should haves" from the past that cannot be changed. Learn from past events, but think about new chances for a brighter future. Would you rather spend your time worrying about things beyond your control, or laying the groundwork for a better tomorrow?
• Deliberately schedule enjoyable activities: It is easy to neglect the need for joyful experiences when faced with grim realities. Especially if much of your day is being focused on looking for some new job or career, it is important to give yourself a break with something pleasurable. The details depend on what is realistic for each person's circumstances - but whether it's taking the time to watch an enjoyable TV show with a friend or family member, or taking in a movie, or simply going for a walk in a park, it is useful to make an appointment with yourself for this aspect of taking care of yourself.
• Reinforce your real social network: Research has shown that we can weather difficult times with greater resiliency when we do it together rather than alone. This is not to say that it is a good idea to embrace a "misery loves company" attitude as an excuse of a "pity party." Instead, it can be helpful to really, truly, listen to each other's stories and situations and share that moment. Sometimes we may be able to offer a helpful suggestion to someone ("You may have already thought of this, but had you tried ... ?") but more often than not, simply having the authentic experience of being heard and being connected to someone else can be helpful. Humans are social creatures, and human history has been marked by many times of difficulty and struggle. We can get through things better together than alone.
• Mental flexibility: Just because things have been a certain way in the past does not mean they necessarily have to be that way in the future. Even if you've worked for years in a certain job or a certain industry does not mean that your only future lies in more of the same. You may have developed other skills through hobbies or family activities (doing the book-keeping for a kid's scout troop, developing an eye for photographic composition, etc.) that could be a basis for a new job, or at least a part-time line of work while looking for full-time employment.
• Do Something New: The mind and brain thrive on novelty and stimulation. This may be a good time to learn a new language, take a class through a university extension program, or pick up a new (inexpensive) hobby.
• Help others: We often feel better when we're able to help others; there's an old adage about it being better "to give than to receive." At times when cash is tight, we can still be generous to others with our time. Volunteering at places like a nursing home, a soup kitchen, an animal shelter, or an elementary school, can all be a way to enrich our lives and help others at the same time.
• Take time to laugh: Even in the midst of distressing circumstances, it is OK to give yourself permission for a "time out" for laughter. Humor is one of those things that is in the "eye of the beholder," and something that tickles one person's funny-bone may be not humorous at all to someone else, so it is important to pick something that works for you. Make yourself laugh with a book, online jokes, a comedy film, or whatever is a good fit to you as an individual. Studies have found that people had a greater ability to tolerate painful experiences (such as medical procedures) when they were watching videos that they thought were funny. Other work has reported that watching or listening to something perceived as funny can have a significant impact on biochemical markers of endocrine and immune system activity.

Tools for your Body

• Get enough rest: It's important to try to get on a regular sleep schedule. We all know that life looks bleaker when we're tired and dragging ourselves through the day. If your day has become unstructured because of a change in employment, it can be tempting to take advantage of 24/7 television programming and the internet all night long. Yet recent research has shown that interruptions of our sleep can trigger the release of inflammatory molecules in the body that may have tangible negative effects on the body - especially the heart and brain. Grandma's wisdom about sleeping enough may have been way ahead of its time.
• Get physical: Many people have had the direct personal experience of feeling better after working out. Studies have shown that physical exercise is good for the brain and good for emotional health as well as for the heart and the rest of the body. Past ideas about endorphins and the temporary "runner's high," have given way to new evidence that physical exercise can boost levels of brain chemical called neurotrophic factors. These self-generated molecules are important in sustaining the brain's health, and levels are often low in people with depression.
• Diet: Although indulging in "comfort foods" may bring a temporary moment of solace, this is an area where "too much of a good thing" can become a problem. As the saying goes, we are what we eat (quite literally), and we need to continue to pay attention to eating a balanced and nutritionally sound diet even when we're discouraged and down. An occasional indulgence may not be the end of the world, but little by little, one's mental and physical health can be eroded by neglecting to pay attention to diet.
• Avoid excessive drinking: Alcohol can increase feelings of depression and make it harder to concentrate on important tasks. In a study of people seeking detox for alcohol issues, their symptoms of depression fell dramatically in the first week that they were abstinent. It's all too easy for an occasional drink to slide into problem drinking, even without the knowledge of the person with the problem.
• Don't neglect other physical conditions: When people are stressed and depressed, it can be more challenging to take care of "routine maintenance" in life, whether that is changing the oil in the car, replacing the air filter for a home's furnace, or taking a daily medication for high blood pressure or cholesterol. This is a time when healthy habits can pay off, and daily adherence to the plan you've developed with your own doctor can preserve your health for the present and future. Some conditions in particular - thyroid, blood pressure, and cholesterol problems - can directly impact on brain function and could make it more difficult to feel your best

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http://www.beatrecessiondepression.com/plan.html

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