Learn how to overcome depression using 12 simple steps

THE TRANSITION

 

The Most Important Skills

You Must Learn

In Order to Live a Happy, Healthy, and Productive Life  

 

 

Learn how to overcome depression using 12 simple stepshttp://www.authorsden.com/visit/viewArticle.asp?id=50348

 

 

Everyone will suffer from depression at one point in his or her lives. A common illness can occur at any point in your lives. Any traumatic event or unpleasant experience can trigger it. Depression does not have to occur genetically. 

 

In my opinion, depression is one of the most terrible mental illnesses one can experience. I say this because I went through it when I experienced post partum depression after the birth of my second child Alexis. I never realized how terrible it was until I went through it myself.   I woke up each morning with an overwhelming feeling of sadness that filtered throughout my body. I cried for no reason and my life felt meaningless. I knew something was wrong. I have always been a happy and optimistic person that always looked the brighter side of life even when life was hard I refused to let any obstacle that blocked my path get the best of me. 

 

My mother even suffered from depression. All her life I never could understand why she acted the way she did. The outbursts, the seclusion, low self-esteem, the negativity, the sadness that filled her soul and the unwilling to want to get out of bed on a sunny day as the birds sang and the voices of laughter were heard from the streets outside our home. 

 

I did not realize how depression could take control of someone’s life and turn it upside down in a matter of minutes until I experienced it and then it all made sense and I could relate and sympathized with my mother. Mine only lasted a few months, but my mother has lasted a lifetime. To have to experience that every day of my life would have been a nightmare. 

 

Using my own experience, living with someone who had depression and working with many of individuals who suffer from depression I created 12 simple steps to help you manage and overcome your depression.   All the signs I mentioned above are signs of depression, but not the only symptoms of depression there are many others.

 

Depression can make someone to wander aimlessly, become completely lost, not knowing which direction to go or what voices to follow, listening to everyone's suggestions but their own. Below are exercises that can help you get back on track and live a healthy, happy and production life. A life that you deserve. The reason I wrote in the first place is that I realize that any traumatic event in the military can trigger depression to enter your life so I want to make sure you understand what it is and what you can do to overcome it.

 

Below are 12 steps to help you overcome depression. 

 

1.    Step One - Finding the right medical doctor - Some people suffering from depression are fortunate to find a good psychiatrist.  If they decide to go to a psychiatrist. My people let their pride get in the way or they are just too embarrassed to ask for help. Do not procrastinate– Depression can lead to suicide – do not wait until it is too late. It is better to be safe than sorry. When you suffer, your loved ones suffer. You are not the only one who gets affected.    Find a doctor who is well informed on the new developments of treatment. You could even talk to your MD. They could help you too. Everything you tell then is confidential.

 

2.    Step Two- Medicine- I am not a big fan of medicine, but some people need to be on medicine. It is not a bad thing. If you have a hormonal imbalance and it is causing your depression then you may need to be on medicine temporary or permanently. Some people may need to talk to someone and learn how to overcome the causes of your depression. Every person is different and needs to be treated according to their own situation.  Remember also that if you need to be on medication the first one you try may not be the right one. So be aware of your body and speak your mind to you doctors. The more questions the better. Doctors are not Gods they do not know everything.

 

3.    Step Three: Exercising – Exercising is a great tool it makes you feel good mentally, and when you see positive physical changes in your body you feel good about yourself. Beginning is the hard part, but once you start and stay with it, you will notice a big difference in your mentality and outlook on life. Exercising clears the mind, and soothes the soul. Any exercise is great. Even a workout for 15 minutes is great! You do not have to be Richard Simmons or Jane Fonda – just 15 minutes and you will see a difference. Some researchers say that exercise acts like antidepressants in increasing the activity of serotonin and/or norepinephrine in your brain; working out releases endorphins and other hormones that reduce pain, induce euphoria, have a calming effect, and combat stress.   Bet you did not know that little piece of information!

 

4.    Step Four: Eat the right foods – Throw out the McDonalds I see you eating those fries!The more I investigate--through both research and nonscientific experiments with body--the more I realize how diet affects a person’s mood.
For example caffeine a drug, I should know I am addicted to my Dunkin Donuts Coffee!  Seriously try to stay away from the white flour, sugar and processed foods. Those foods do more harm to your body and mind than you can imagine.
The foods you should eat are protein such as eggs, milk, cheese, yogurt, meat, fish, chicken, seeds, nuts); complex starches like whole grains, beans, potatoes; vegetables (broccoli, spinach, squash); vitamins (vitamin B-complex, vitamins E and C, and a multivitamin); minerals (magnesium, calcium, and zinc); omega – 3 fatty acids.

 

5.    Step Five: Sleep! You need to catch some Zzzzzzzzzzzzz’s! Obtaining a good night’s sleep is crucial to an effective treatment of depression and a must for maintaining a stable mood. Keep a mood/sleep journal to track how many hours of sleep you are getting and what your mood was for that day. Keep track of your thoughts and anything that day that could have altered your mood or thoughts. Sometimes we need to change our lifestyle a little or the people we hang around with – this could trigger your depression and cause you to prolong your recovery. If one apple is rotten, it will eventually cause the rest to become rotten too! Getting back to the sleep issue- alterations in sleep affect circadian rhythms, our internal biological clocks, which govern fluctuations in body temperature and the secretion of several hormones. This is why sleep is important.

 

6.    Step Six: The importance of sunlight - Changes in the amounts of sunlight a person gets also alter circadian rhythms, which is why light treatment is so effective, especially for those who suffer from SAD (seasonal affective disorder). The sun can help your depression, so get your sun tan lotion on and get outside! 

 

7.    Step Seven: Support and Friendships – Talking to your friends and family members is a big plus. Support from each other and even a hug or a pat on the back can do a lot for someone. We all need love. Love makes the world goes round and helps rid depression too.

 

8.    Step Eight: Being Involved with the Community – Many Doctorsbelieve a sense of purpose--committing oneself to a noble mission--and acts of altruism are strong antidotes to curing depression. Finding a way to feel a sense of accomplishment or achievement can save you from further depression and help you recover from your depression.

 

9.    Step Nine: A Gratitude Journal - Based on research the University of California psychologist Sonja Lyumbomirsky believes that keeping a gratitude journal--taking the time to consciously count your blessings--is one of the most effective happiness boosters. According to psychologist Robert Emmons at the University of California at Davis, gratitude exercises improve physical health, as well--including raising energy levels and relieving pain.

 

10. Step Ten: Cognitive-Behavioral Therapy and Personal Therapy - Cognitive-behavioral therapy can help you overcome depression Ten Days to Self- Esteem” “by David D. Burns, M.D is a good book to read. Cognitive-Behavioral Therapy and Personal Therapyis learning toescape the negative thought patterns and dysfunctional behaviors, the feelings of depression may be relieved over time. Through this therapy, you become more active, succeeding and responding positively; learning to cope with your issues and reducing your negative feelings.

 

11. Step Eleven: Prayer and Meditation – Mediation, having a standard quiet time to yourself is very important. Take time out to rejuvenate and clear your thoughts. There are many types of meditations you can choose. Some people resort to religion, some focus on a particular type of mediation exercise and some people use bubble baths, walking or reading as a form of mediation. Whatever works for you.

 

12.Step Twelve: Rome was not built in a day – Healing takes time. Be patient and you will overcome you depression. Remember, reach out to others; you cannot do it by yourself. Rome was not built in a day and it took more than one person to build it. People need people and you need others so pick up the phone, go support group, call a doctor- lose that pride and get the help you need. All wounds will heal in time with the right medicine, but if you leave it untreated, there is a chance it will become infected. Something to think about-remember you cannot fight a country by yourself you need the help of your unit. 

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Academic Report by Ahin thuseitta ( MCU)

Academic Report

Topic:    My holidays

Outline:

1:   Doing  as volunteer

2: Visiting  for  Sermon in Malaysia

3: Helping to my family in Myanmar

4:  Helping to one of my friend to MCU

5: Conclusion

My holidays

Introduction

First of all. After taking the final Examination of final semester  in Final , Academic year of B.A in English Program in Mahachulakorn University, Chiang Mai Campus, I went to border of Thailand and  Myanmar, and I was giving the message of the basic Buddhist teaching, Basic Computer  to young students  at  a new Myanmar monastery in Myawaddy Town, Karin State , near Maesot, border of Myanmar. I really want to participated with social business as being a Buddhist monk as properly as I can for those who are young generation students from Myanmar. I believe that I must be real social worker monk who can give general knowledge through I have been learning from University having taught how to lead as Buddhist leadership in the Societies as good duty for the monks.

1:   Doing  as volunteer

Having a little bit experience that I have   taught  basic speaking English with Grammar, Basic Computer, and Basic Thai speaking to migrant people in Mahachul Campus, Chiang Mai City, I hopefully want  the young students from Myanmar to learn something for their future, so I went to be a volunteer at a new temple for 20 days . I spend the time of teaching to students for  2 hours of each class that I had taught one time in the evening  from 3:00 PM to 5:00 , and  6:00 P.M to 8:00 P.M for 5 days in a week.

 

2: Visiting for Sermon in Malaysia

During the water festival of Thailand, I had preached by giving message of Dhamma of Lord Buddha to Myanmar and Thai people, and I was involved in traditional Ceremony of Thailand. I , after that,  visited to Malaysia having invited  by Myanmar People , and I helped some duties of the temple as much as I could. At first I went to Dhammikarama  Myanmar  Temple in Penang City of Malaysia.  Myanmar Temple is located near Police Station, center of Penang City, which is very nice to visit, because there are many interesting images of Buddha made by Myanmar style, and it is very quiet to take meditation.  I saw many foreigners visiting there from different countries. When I was at that Temple, I met to Many foreigners and Myanmar people, I was participated by giving blessing to those who visited there.I visited another places in Penang , where the Buddha, and angel who is ( queen of China)  are , is very similarity of Theravada Sect Buddhism that are also very lovely and good to be respected.  I then visited to Kualalumpur , Capital City of Malaysia for ten days, and have given Dhamma to Myanmar people as much I have understood about Meditation how to practice and how to  get real peace for the life of being after having practiced Meditation  to be free from all suffering.  Before getting Nibbana, liberation of suffering, I have given Dhamma topic what is No Pain, No Gain in which life is struggle  and we need to try the best to be better and peaceful person in the Societies.

3: Helping to my family in Myanmar

On 16^th of May, 2012, I left from Malaysia to Myanmar, and I went to meet to my family. Unluckily, my mother  had problem with her left eye, so I took her to the eyes hospital in our City. I  at first looked after her, then I helped my younger  two brothers. I took young brother to  get good job in another town of Myanmar, and I took my youngest brother who is a novice to study at another Temple.  In my village, there are some social problems  between  eastern and western  according to the misunderstanding on each other, so I explained about how to solve the case of problems to them as I was learning the way of solving problem in the Societies. Now is that they are getting  good answer of problems, and they live happily live  there. This is I think that is good duty for the monk to solve the social problem by the teaching of the Buddha as good Buddhist leader ship.

4:  Helping to one of my friend to MCU

Last month, one of my friend who is a monk from Yangon, Myanmar, so he would like to study in Mahachulalongkorn University like us. I helped  to get calling sponsor from embassy of Thailand, and  it was easy for him to go to study in MCU. This is my responsibility to him as the best friend as I am for him.Not only for him, but also for other monks, I want to be a good volunteer monk, so I usually send message to the Internet for those who are any monks to study like us having to study good education with good qualities teachers from U.K or U.S.A in Mahachula University, Chiang Mai Campus.

 

5: Conclusion

 Usefully, Spending the time when the students have got summer holidays as they have been  learning something from Universities, The monk students as being social workers for the welfare of the people, I was spending the time usefully for my friend, family and village as much as I could. I believe that I will be able to do more than I am able to be doing now for  development of  the future for my country.

Obama's Graduation Speech at University of Michigan part 1 of 4. Best Graduation Speech!

Obama's Graduation Speech at University of Michigan part 1 of 4. Best Graduation Speech!

Suffering in every where

Basically, suffering that is studied in researching of in and out of University taught by monks and teachers, in accordance with the suffering in Buddhist teaching, that has three types of sufferings by known well as the people are facing in daily life.

Actually, poor people feel disappointed with something as if they dislike, and when they usually face difficulty or any problems. Some people usually criticize other mistakes, and think about our country which has suffering being poorest more than other countries.

I thinking suffering can be any where, because I always see the people who are poor having no foods, water, clothes, and so on in other countries. By accepting that suffering is effect from poor's cause. Why they are poor even being able to have the chance to alive in rich countries, is getting effect of poorness because of being laziness, carelessness of works, non-honest, immoralities, and selfishness in the societies.

Above of those speech of us with references of the teaching of the Buddha, there are three kinds of sufferings, (1)  mental suffering- cetasika dukkha, (2) physical suffering- kayika dukkha , and (3) physical and mental- cetasika and kayika dukka.

Human beings think about suffering , and happiness, and poor people feel suffering, rich people feel happy in the life. If every thing is good or better, is though as feeling of happiness of life by rich, but if  all is not good  or worse of  feeling bad by poor people.

Reality of suffering which is understood as if having been  known in life of rich and poor, and the people wanna find the way how to be free from all real suffering in the world. Some foreigners and monks do not understand about that life is suffering in Pali word, Jatipi kukkha, because they feel good for everything for their life. When we were born as the small babies from our mothers, we were in worm of  mothers for 10 months, we got suffering, then we felt  thirsty of water, food, and milks etc. That is all of suffering. When wanted something which might be games, toy etc, if we did not get given by our parents, we got suffering. These are mental suffering of life.

Some time we think that where is our life, in Pali life is Jivita, which can consists of the whole of our bodies, that can not bee seen, or unseeable

As soon as we have got a life , or human hood,( mind and matter) we have got suffering. So that is why, Lord Buddha said that Jatipi dukkha, born is suffering, Jarapi dukkha- age is suffering, and Maranapi dukkha- death is suffering. There is the way how to be free from all suffering of those, taught by Buddha, we need to find and practice the Meditation,(Vippasana).

Taking Meditation in daily life is a the gate of being free from suffering in the world, in case that, we will not have craving, ignorance, and suffering. Without doing any practicing of Meditation, we will be reborn with any form of life in the worlds in next unaccountable life that is called Sansara.  Returning , reborn, redoing, and re getting are cycle of the life,or suffering in reality.

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presented by Ashin Thuseitta ( Mahachula- Chiang Mai) Thailand

At present  Malaysia

No Pain: No Gain by Dhamma

The word of No Pain: No Gain is very simple. this is  a good proverb lovely and wonderful  , and powerful to be successful in all whatever all the people are doing in daily  life. This speech of the people  is not used only by proverb, but even  Lord Buddha had  declared also to the societies as such as Dhukkassa Anantaram Sukham, which means  there is peacefulness and happiness after trying with struggling of the life, and Practicing makes perfect in successful things.

Every one wants to success everything which ever they are doing the societies, so they are trying the best.
some people are wanting to pass everything without trying on their works or business, but they do not find the way how to be able to do. Naturally people want to get succeed easily in short way without  any qualities.
The leader of the world acknowledge the qualities than certificates from Universities and class, so all of us should be trying to get better and wonderful skills of education and business.

Lord Buddha acknowledged the doing of practicing more than speech, that means  the qualities of charity, moralities, and practicing of the noble way in the societies of Human being.  Actually, as the person who are trying the best of life, Lord Buddha was showing the way how to be successful in what we are acting in daily life.
There are three types of successes of life in the societies as following they are:

One step:  charity means  helping the poor people in communities, supporting to the necessary of children in basic activities.

Tow step:  Morality that means  to be honest on each other, by following of five kinds of precepts ( Moralities).
Three step:  Practicing:  the doing of work or business in daily life, that means  we have to try to get success of life, what we have a target.  to go to the goal of life in success, there are four kinds of step as following they are:
1: Chanda:  a big wishing of life, as a good leader of mind to think about success deeply, is making a big decision.

2: Citta:  having a target of goal, is having one project in which we are wanting to do on something, because we have many projects, but we have to chose one of them ( which  the best and the most wishing is).

3: Viriya: having an effort of the mind and body, normally doing of activities of works or business, not short way, not copy from others, just trying to get won idea , and creation, should be different from others.
 and after having decision one thing, that should not give up. going to the target straightly. needing to face any difficulties, and facing to salve any problem, which is a part of arriving to the goal in the life.

4: Vimamsa: in Final step, is necessary to get good think about whether we should do or not. that is cause of knowledge, making decision of  middle way, by education which should be or suitable jobs of business.
 for the successful of anything, we do not understand, so we need to read information from the guide books, websites, and TV, and ask others who got good information, then we will surely get good answers.
we do not need to point and look at the mistakes and criticizes of others, just we need to look at your foots and percent of success. spending the time usefully for won and others is good worthy for the life belonging to peaceful having got freedom from poor life, or suffering life in the world.

Being poor and being rich are very different of the life in the societies, The effort, or activities  are different, and idea of knowledge skills. some educated person said  life is struggle and human being is a effort world.
Lord Buddha found the way, or left message of Dhamma to the societies the ways how to  be successful and from all suffering, and to belonging to peaceful happiness of life.