Ways to Eliminate Stress

Anyone are usually not conscious of being depressed mainly mild to moderate depression because the symptoms are not too flashy. When depression has become severe, then most people see a doctor and prescribed anti-depressants.

In addition to a wide range of side effects, there're ways to overcome depression that more healthy without any drugs. These include :

Light Therapy
On cloudy days in winter, some people prone to mild depression called seasonal affective disorder (SAD). One way to relieve symptoms is with light therapy, which sits next to a box with a bright light using lasers, light emitting diodes, fluorescent lamps, and any others that usually controlled with various devices.

This therapy is usually performed for about 15 minutes and increase to two hours every day. It depends on the severity of symptoms and the intensity of light is determined by your doctor. This therapy does not cure depression, but can relieve the symptoms after a few days.

Meditation
Research shows that meditation plays a role in preventing recurrence of depression. The research focused on awareness based cognitive therapy that combines traditional meditation with cognitive behavioral approach. Meditation has been used in clinical settings as a method of stress and pain reduction.

Support Groups
Support groups have long been used as a standard of mental treatment, but not used as often today. This method is an excellent way to help treat mild depression. This group will provide education about depression, act as community advocates, and provide learning opportunities for people who face similar problems.

Have a Diary
Research has shown that therapies that teach you how positive thinking can relieve depression. Mood diary to train someone to track the positive things happening in her life and not let negative events cause it to fall. The diary will keep the mood remained negative events in the perspective of a reasonable and also serves as a reminder that the days of good can happen. Write once a week will be easier and not writing a diary every day if you feel too much work, so this practice can continue.

Yoga
Practicing Yoga can reduce stress, hostility, anxiety, depression, increase energy, sleep quality, and welfare. Although not too much research on this theme, Yoga is proven to be a simple and low risk for depression.

Acupuncture
Like many other alternative therapies, there are no data that prove acupuncture can reduce depression. However, some research suggests it might. Research by the University of Arizona against 33 people depressed women found that 64% of depressed patients experienced improvement in symptoms after undergoing acupuncture. Compared with only 27% in the group who did not receive similar treatment.

Sport
Exercise can relieve depression, appears to work by affecting the expenditure of brain chemicals that regulate mood, namely norepinephrine and serotonin. Exercise also releases endorphins which can lead to feelings such as 'floating' on a few athletes runners. Exercise as much as 3-5 times a week for 20 to 30 minutes. Aerobic exercise such as brisk walking is the best.

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10 Ways to Get a Good Night's Sleep

Did you often become forgetful lately?

That might be due to the disruption of your sleep time. Lack of sleep can cause us to forget easily, difficulty on concentrating, and susceptible to diseases. Sleep may activate the immune system, and helps the brain consolidates memories.

The most important thing in sleeping is not on how long we slept, but on how well we sleep. Good night's sleep makes our body more comfortable, and boost immunity against diseases.

1. Do an exercise, jogging, or treadmill before dinner, accompanied by your favorite music. It can help to relax the tense muscles.
2. A warm bath before bedtime can also make you more relaxed and sleepy.
3. Massage your body with body lotion or baby oil. Especially at the base of the neck, shoulder, foot and calf. Ask for help on your partner, if you find it difficult.
4. Check the air circulation in your room. Stuffy air can make difficult to sleep.
5. Note the food you consume. If you feel hungry, eat with a small amount, and avoid eating foods contain lots of fats. Disorders of the digestive tract can interfere in your sleep.
6. If you have problems with your partner. Do not bring it on your bed. Solve the problem together before you both sleep. Too many problems inside your head, will make your brain always awake. Stress makes you difficult to sleep.
7. Consider on what you are wearing. Do not wear tight clothes during sleep. Choose clothes that can make you feel comfortable, loose, and absorb sweat.
8. Do not drink coffee 2 hours before your bedtime. Avoid drinking water excessively. It can cause you to wake up to urinate.
9. Do not bring your work on your bed. Stress is a major cause of sleep disturbance.
10. Intercourse with your partner before bedtime, can make your body more comfortable and sleepy.

Remember to sleep at least five to eight hours in the night. Less than five hours of sleeping, you will experince a dizzy headache, sleepy and dehydration.

Drink a lot of water to make you stay awake, if you find yourself having a bad night sleep. By having good night sleep, you will gain more energy for your activity in the next morning.

Related articles:

6 Ways To Wake Up Early In the Morning

How to Get Rid of Being Sleepy

Pranayama Yoga, Stress Release

Marilyn Monroe Yoga Pose

Pranayama, yoga breathing exercise, is not only help to relieve the stresses of life, but also to improve the antioxidant status of the individual. (Bhattacharya S, et al. 2002) Pranayama is used for controlling the energy within the body, the mind, and acting as a vitalizing. And also for regenerating force to increase oxygen exchange, which may benefit for physical healing. (Dorland's Medical Dictionary)

Yoga breathing is also a unique method for balancing the autonomic nervous system, influencing psychologic and stress related disorders. Yoga techniques enhance well being, mood, attention, mental focus, and stress tolerance. Proper training by a skilled yoga teacher, and 30 minutes of practicing every day will maximize the benefits. (Brown RP, et al. 2005) However, yoga exercise is best practiced in the morning, before having breakfast.

The following is steps for practicing yoga respiration.

Sit on the floor, or a mat with crossing your legs!

1st Step

• Close your lips.
• Take a deep breath slowly as long as 3 second.
• Exhale your breath slowly, and try to empty your mind for 5 second.
• Then, inhale again for 5 second, and exhale.
• Empty your mind for 10 second.
• Repeat the step.
• Do not inhale more than 5 second, and 10 second for exhaling.
• Do it for six times.
• Take a break for a minute.

2nd Step

• Close your left nose hole with your left forefinger.
• Inhale using your right nose hole for 5 second.
• Then, with your left middle finger, close your right nose hole.
• Exhale through your left nose hole.
• Inhale through your right nose hole, exhale through your left.
• Repeat this six times.
• Take a rest.

Relaxation

• Take a rest for a minute with normal inhale.
• Take a huge breath without forcing yourself.
• Open your mouth, and make your lips as if you spell a letter O.
• Exhale it slowly with making sound fuh..fuh.
• Empty your mind for 7 second.
• Pay attention on the time between twice fuh is 1 until 7 second.

3rd Step

• Take a breath as much as you can, for 5 second.
• Sit still, and hold your breath by counting until 7.
• Then exhale in 5 second, and stop breathing for 3 second.
• Repeat this six times.
• Take a rest.

You have done pranayama yoga stress release exercise.

Disclaimer: This exercise should not be done, if you have shortness of breath, a breathing difficulty, which involves a sensation of difficult, or uncomfortable breathing, or a feeling of not getting enough air.