12 Lifestyle Factors That Make You Feel Depressed

1. Isolation

Of all the research out there, social connection is one of the most proven ways to prevent and cure depression. However, the problem is that depression will often tell us we’re no fun and nobody wants to hang out with us, leading us back to isolation. Acknowledge that the thought does not serve you and, given your current state, and reach out. Join a Meetup group, a team, or call an old friend.

2. Grief

Ever been through a breakup, lost a job, experienced the loss of a family member or pet, or found yourself out of school for the first time? All of these situations are thick with grief. If you’ve experienced a major transition or loss in the past year (or longer if you’ve suppressed your grief), chances are your depression might be tied to that. Grief mimics depression, so feeling unmotivated, low, irritable, disinterested in things you used to enjoy, disconnected, unable to focus, and experiencing disturbances in your sleep and diet are likely related to your adjustment to the transition or loss.

3. Sleep-deprivation

Ever noticed how much more fragile and lethargic you are after a bad sleep? Exhaustion affects our mood, our energy levels, and our cognitive functioning. The problem is, depression can cause sleep disturbances, so it can become a vicious cycle. Speak with your therapist about ensuring proper sleep hygiene, learning cognitive behavioral strategies for managing insomnia, and, if you believe you might have a sleep disorder, consider getting a referral to a sleep specialist. Some sleep disorders are highly-correlated with depression.

4. Missing meaning

From an existential perspective, we require meaning in our lives for happiness. According to Viktor Frankl, we can find this meaning through work, relationships (romantic and otherwise), helping others, learning, creative endeavors (e.g. writing, music, art/design), and spirituality, to name a few. If you’re in a career you despise, or feel “lost” in life, depression has likely come about to tell you that the way you’re living your life does not align with your values and desires. Take it as a positive sign that change needs to happen, and consider how your life would look if you felt fulfilled in some (or all) of the aforementioned areas.

5. A critical inner voice

Imagine how worthless you’d feel if you had a verbally-abusive friend, partner, or parent beside you at all times. Well, this is how it is for many people who are highly self-critical. Pay attention to your internal voice. What’s its flavor? If you find you’re saying things to yourself that you would never say to a friend, it’s time to make a change. Several studies have shown that learning self-compassion can be an effective intervention in treating depression. Therapy can be a wonderful place to learn this language of healthy striving.

6. A lack of exercise

Along with social connection, exercise is another variable that is highly supported in its relationship to depression. There’s no need to join a CrossFit gym or to sign up for a marathon (although you can do that, too), but you’re likely to notice a difference in your mood from doing 20 minutes of yoga on your lunch hour, or getting out for a walk around the block after work. No time? Combine it with #1 and ask a friend to go for a walk.

7. Not enough nature

Recently, several studies have supported the benefits of “ecotherapy” or “green therapy” in treating depression. It fosters mindfulness and feelings of calm. When’s the last time you got outside and were surrounded by green? Try to fit this into your daily routine—even if it’s for only five minutes! If you live in a big city, make a point to hit up a park or shoreline.

8. Poor diet

More and more research is emerging that suggests nutrient deficiencies and food allergies are linked to depression. For example, studies have shown vitamins B and D are negatively correlated with depressed mood, while gluten is positively correlated (in those who suffer from intolerance). Every individual is different, but getting a blood test and seeing a naturopath, dietician, or holistic nutritionist might benefit you.

9. Stress

Studies have shown that chronic stress can lead to depression. Some stress is good, but when it outweighs coping, it might be a factor in why you’re feeling depressed. If you can’t cut some of your responsibilities, consider assessing where the expectations you feel are coming from (i.e. someone else, or yourself), and take some of the pressure off. Permit yourself to lower your expectations for performance, make mistakes, quit, and ask for help. In other words, stop treating yourself like a machine and let yourself be a human being.

10. All work & no play

Many people are under the (false) impression that once we reach adulthood we no longer need or deserve “fun.” Or that we’re only allowed to have “fun” once our work is done. Well, given the fact that there will ALWAYS be something more to do—another bill to pay, another project to complete, or another load of laundry to do—chances are you’re setting yourself up for a life that’s not very enjoyable. Allow yourself to carve some time out of your daily schedule to do something you enjoy. This could be an activity, or it could be lying on the couch watching Netflix.

11. Imbalanced hormones

Imbalances or deficiencies in estrogen, progesterone, and cortisol are all correlated with depression. Consider checking out these areas to ensure the depression you’re experiencing is not related to one of these!

12. Not dealing with emotions

We have primary and secondary feelings. Primary feelings are the ones that we feel at the core—for example, sadness or anger, anxiety or loneliness. Secondary feelings what we feel when we judge ourselves for having the primary feelings. Imagine you’re feeling depressed, but then you beat yourself up for feeling depressed and tell yourself you’re broken and need to stop feeling depressed. Now you’re not just feeling depressed; you’re also feeling shameful, pressured, and frustrated. By giving yourself permission to feel the feelings that come up (whatever they may be) with compassion and without judgment, you may notice a weight lifted off your shoulders.

How to Have Fullness of Joy

Joy is essential in bearing life’s burdens.

We all have burdens, but we can choose to respond in despair or in joy. How is it possible to find joy in the midst of your difficulties?
We need joy in order to have the strength to live the Christian life.

These things I have spoken to you, that My joy may remain in you, and that your joy may be full.
~John 15:11




WOW, God loves us SO much, beyond anything we can even imagine.

Blessed,
JB

the Presence of God < 3

"The Lord your God in your midst,
The Mighty One, will save;
He will rejoice over you with gladness,
He will quiet you with His love,
He will rejoice over you with singing.”

Zephaniah 3:17

Nevertheless I am continually with You;
You hold me by my right hand.
You will guide me with Your counsel,
And afterward receive me to glory.
Whom have I in heaven but You?
And there is none upon earth that I desire besides You.
My flesh and my heart fail;
But God is the strength of my heart and my portion forever.

Psalm 73:23-26

“Life’s challenges are not supposed to paralyze you, they’re supposed to help you discover who you are.” ~Bernice Johnson Reagon

Heart-broken OPEN
3 Reasons to Bring Joy Back into Your Life

Reason #1: Joy is your nature.

Joy flows from the same source as love and peace; it flows from your heart.

Would you want to deny your loved ones your love and your peace? Of course not. Then please, don’t deny yourself your joy either.

Don’t push it either. When sadness comes, allow your tears to flow. When joy comes, allow your smile to shine. That’s how it is supposed to be. It’s your nature; it’s who you are.

Reason #2: Joy is your light.

Joy is the light within.

Would you want to deny your loved ones that light? Of course not. Then please, accept it for yourself as well. When it shines, you can see the path in front of you, even if just one step ahead.

One step at a time, toward light—isn’t that a fine way to respond to tragedy?

Reason #3: Joy is your power.

The deep joy flowing within you is a healing force. Its warmth has the power to melt the inner paralysis. Its energy has the power to fuel your journey toward a life in alignment with your heart’s desire.

Would you want to deny your loved ones that? Of course not. Then don’t deny yourself the power of your joy either. Because your heart’s true desire is to live, and to feel joy.

But how? After tragedy, how do you even open your heart and mind to joy?

It depends on who you are. In other words, discovering who you really are also means finding your way back to joy.

In that spirit let me present to you 21 of the infinite numbers of ways in which you could bring joy back into life. Perhaps even more ideas will show up in the comments section.

In any case, I invite you to look at all these ways as possibilities, nothing more. Ponder them for a while, and then find out which one you feel most drawn to.

Pick that one, and then start practicing joy in this way, daily. Here they come, in no particular order:

21 Ways to Bring Joy into Your Life

1. Spend time with children (there are children everywhere).

2. Discover something refreshing (or surprising).

3. Feel your body (you are a miracle of life).

4. Read a novel (fiction, stories, not the usual self-improvement stuff).

5. Travel (any distance).

6. Look for smiles in people’s faces (on the street and on TV).

7. Write thank you notes (to yourself too).

8. Create a rhythm for your daily life (simple things will do).

9. Exercise (in a way that makes you smile).

10. Help someone (with something you enjoy doing).

11. Find a color that makes you feel good (and wear it).

12. Enjoy your spiritual practice. (Enjoy!)

13. Spend time with nature (plants and pets are nature, too).

14. Do something creative (just for yourself).

15. Accept help from people (strangers, too).

16. Learn something new. (What have you always wanted to learn?)

17. Listen to music (and let your body move along).

18. Walk barefoot (slowly).

19. Savor simple pleasures. (What’s that?)

20. Give yourself a break (in every sense of the word).

21. When you have a choice, choose joy.

4/22/13

“People are always blaming their circumstances for what they are. I don’t believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and, if they can’t find them, make them.”
~ George Bernard Shaw

It's so easy to fall into the "whoa-is-me" trap. Look at all this shit happening TO me. Successful people aren't those who never have hardship. Successful people see that hardship as an obstacle... something to surmount... not something that defines who they are. You circumstances will come and go... but who do you want to BE in the process? Rain or shine, shitty or amazing... who do you consciously choose to BE?

-Joy Junkie

THE JOY OF CREATING

THE JOY OF CREATING by L. Ron Hubbard

Force yourself to smile and you’ll soon stop frowning.
Force yourself to laugh and you’ll soon find
something to laugh about.

Wax enthusiastic and you’ll very soon feel so.

A being causes his own feelings.

The greatest joy there is in life is creating.

Splurge on it!

We all feel an impulse to self-medicate from time to time. The desire to escape is part of the human experience. We try different methods and we use them to different degrees. But we all use them.

There's another way! It's about not relying on an outside source to feel good on the inside. You have to start cultivating your own happiness from within. You are your own key--not him or anyone or anything else!

I hope you are jumping for joy right now!

Why?

Because this means that you are in the driver's seat! Your joy is in your hands and no one else's. You have complete control. (And I know how stoked you are to be in control!)

Find your "Soul Full" place

Here's the deal: there is a place inside all of us that knows we are 100% complete as we are. I call this place soul. We spend such a small amount of time living in our souls that we forget they actually exist.

But your soul does exist, and all it needs is a little attention from you. See if you can find it right now. It's the place in you that knows you're meant for greatness. It's the place in you that wants to make a difference. It's the place in you that is dying to live a fuller life.

Practicing living "Soul Fully" does not mean giving up feeling giddy or joyful or in love with him or anything else. You still get those doses of real love and joy, in fact, you're going to get more of them.

What it does mean, though, is you will not feel dependent on him for happiness. When he leaves you (literally or figuratively), you'll remain connected to your wholeness. You aren't going to loose your s#*t!

If you practice being guided by your soul, you are always going to know, on the deepest level, that you are more than OK; and then you'll really understand what it means to find true love.

http://www.mindbodygreen.com/0-6375/How-to-Stop-Medicating-with-Men.html