FEELING DEPRESSED!

Most people have occasional low moods., but if you are depressed they become persistent. You may feel tearful and low, particularly in the morning; lack energy and confidence; and find it hard to concentrate or make decisions. Sleep problem and loss of sex drive and appetite are common. Depression is often a reaction to a life event such as bereavement, or it may have no obvious cause. Lack of sunlight in winter makes some people feel sad, and 1 women has depression after childbirth.

What you can do to yourself

• When you are depressed, even simple task may seem difficult. Set a small, achievable, pleasant goal for yourself each day, such as taking a walk around the block or having a special breakfast. Adopt the same approach if you feel you have an overwhelming list of problem. Tackle only one problem at a time; if necessary, break it down into smaller, achievable goals and work through them.
• If you have occasional sad or negative thoughts, distract yourself by listening to the radio or watching TV, which require little concentration.
• Try to avoid extra stress. If possible, postpone or delegate important decisions. Look rationally at the work you have to do; focus on essential task and sideline less important ones.
• Don’t bottle things up. You may find a relief to share your feelings and emotions with sympathetic relatives or close friends. Talking about problems is not a sign of weakness.
• Try to eat regularly, even though you may not feel like it. Choose foods that you enjoy, but make sure you include plenty of vegetables, fruits, bread, pasta, rice, and potatoes. Have small portions if you don’t feel like eating large meals.
• Exercise helps you relax, improves sleep, and may reduce depression by releasing chemicals in the brain that improve mood. just going for a walk or doing some gardening is beneficial. Everybody should be capable of taking some exercise, but if you have medical condition (such as arthritis or a heart problem) check with your doctor first.
• try the natural remedy St John’s wort to relieve low moods (see NATURAL REMEDIES)
  • Include foods such as oily fish and olive oil in your diet to boost your levels of essential fatty acids, or EFAs (see NATURAL REMEDIES). These substances may help to combat depression.
  • Cut down or stop drinking alcohol. Although it may appear to offer a “quick fix”, alcohol can contribute to depression and also affects your physical health.
  • Stop using any recreation drugs, such as cannabis or ecstasy; they can have long-term effects that contribute to depression.
  • If your sleep disturbed, try reducing your caffeine intake, and avoid sleeping in the day.
  • If you regularly feel tense and find it difficult to unwind, try practicing deep breathing exercise and muscle relaxation methods.
  • If possible, try to identify the cause of your depression. Defining your problem may help you to stop feeling guilty about your feelings and, with time, you may become able to deal with the underlying difficulty.
  • If you are regularly depressed in the winter months (a condition known as seasonal affective disorder, or sad) you may benefit from light treatment (see PRACTICAL TIPS)

NATURAL REMEDIES

St John’s wort Is a popular herbal remedy for mind depression. Taken as a tablet once a day, it appears to be as effective as some prescription antidepressants. Like prescribed it can take some time to work.

Caution: Check with doctor before taking St John’s wort. Don’t use it if you already taking prescribed antidepressants or the contraceptive pilll.

Essential fatty acid or EFAs, are obtained from foods and play an important part in forming healthy cells and nerve tissue. A group called omega-3 EFAs may also help to regulate hormones and brain chemicals that control mood, and can help to reduce symptoms of depression. You can boost levels of these EFAs by eating olive oil, walnuts, and oily fish, such as salmon and mackerel.

Boosting omega-3 EFAs Make sure your diet includes 2 or 3 portions a week of oily fish, such as grilled mackerel.

PRACTICAL TIPS

Coping with SAD Symptoms of seasonal affective disorder usually develop as the days get shorter in autumn. You may feel sad, low, and tired, want to sleep more than you normally do, and have cravings for starchy or sugary foods. Increased exposure to natural light is though to help SAD sufferers, so try the ff tips.

1. Try to get outdoors as much as possible on winter days. Even on dull, cloudy days you will benefit from exposure to natural light.
2. Arrange work and home conditions so that you are exposed to as much natural light as possible. Work by a window if you can. Trm back trees and bushes around home to let in light.
3. If possible, treat yourself to a short winter break in a sunny country.
4. Some people find light therapy helpful. This is usually giving using a special light box that emits a very bright light. Light boxes are usually expensive, so discuss what might be of value with your doctor before you invest in equipment.

Using light therapy you can carry out normal activities, such as reading, working. or eating, while staying close to the light box.

PANIC ATTACKS!

Panic attacks are episode of intense fear with unpleasant physical symptoms that usually occur without any outside threat being present. You may be short of breath or breathe rapidly (hyperventilate) and suffer from sweating, dizziness, nausea, numbness, chest pains, or palpitations. Attacks may be linked to anxiety, stress, depression, a phobia (such as fear of flying), or to taking stimulants or drugs, but symptoms can develop for no apparent reason. Although the attacks usually pass quickly, fear of having them can interfere with normal life.

What you can do yourself

• If you are hyperventilating, try rebreathing into a bag (see PRACTICAL TECHNIQUE)
• When you feel symptoms developing, focus steadily on something happening near to you or on what someone else is saying, rather than concentrating on your own feelings. Remind yourself that, although your symptoms are unpleasant, they cannot harm you and will pass.
• Try not to avoid situations in which you are prone to attacks. If you start to confront them, your symptoms should begin to fade and you will begin to regain your confidence.

PRACTICAL TECHNIQUE

Rebreathing into a paper bag Rapid breathing during a panic attack lowers carbon dioxide levels in your blood, making you feel dizzy, and faint. Rebreathing from a paper bag, held loosely over your mouth and nose, will help to restore carbon dioxide levels. Cup your hands over your mouth and nose if you don’t have a bag.

PREVENTION

Preventing panic attacks The following lifestyle changes and techniques can help to prevent or at least minimize panic attacks.

1. Practise deep breathing and muscle relaxation exercise and use them whenever an attack is about to begin.
2. Too much caffeine may trigger attacks, so reduce your intake of caffeinated drinks. Cut down on alcohol and smoking and don’t take recreational drugs.
3. Eat regular meals to keep your sugar levels stable and prevent symptoms such as lightheadedness.
4. Exercise regularly to boost your general wellbeing.

FEELING DIZZY or FAINT!

Dizzy spells and the feeling faint are common problems. Causes include low blood sugar, drinking too much alcohol, or simply getting up too quickly. Feeling faint may be also be due to emotional shock and panic, or may occur in pregnancy. an occasional attack is rarely a cause for concern, but sometimes the problem is due to an underlying condition or to certain drugs.

What you ca do yourself

• Keep your head down on your knees or your feet raised and try to control your breathing (see PRACTICAL TECHNIQUES)
• If it has been several hours since you last ate, eat or drink a sugary snack (not something containing artificial sweeteners).
• Don’t drink caffeinated drinks such as coffee, tea, or cola, or alcohol, and don’t smoke, as all of these can make your symptoms worse.
• Don’t try to drive or operate machinery until you are completely recovered.

PRACTICAL TECHNIQUE

Recovery measures If you feel faint or dizzy, sit down and put your head on your knees. Alternatively, lie down and raise your legs on a chair or cushion. Try to keep calm, because fast breathing (hyperventilating) and anxiety can make symptoms worse. Breathe slowly and deeply. Open a window or go out into fresh air if you feel steady on your feet.

Helping blood flow Lean forward and put your head down to improve the blood flow to your brain.

DIFFICULTY SLEEPING!

Many people have difficulty sleeping, either because they find it hard to get sleep at night or because they wake early and cannot get back to sleep. Adults need 7-8 hours to sleep. on average, but people need less as they get older, and elderly people may need as little 5-6 hours. An occasional sleepless night won’t do you any harm, although you may feel tired the next day. More persistent sleep disturbances are often due to stress, anxiety, or depression and may leave you continually tired, irritable, and unable to concentrate. Physical symptoms such as pain, breathing, and hot flushes, and some medicines, can also disturb sleep.

What you can do yourself

• Go to bed and get up at the same times each day. Even if you are tired, don’t take naps during the day.
• Don’t eat heavy or rich meal less than 3 hours before you go to bed. Avoid coffee, tea, cola, alcohol, and smoking. If you are hungry, eat a biscuit or a banana. Drink a glass of warm milk half an hour before bedtime.
• Use a practical measure to help you get over your sleep difficulties (see PRACTICAL TIPS)
• Try a herbal remedy that promotes sleep (see NATURAL REMEDIES)
• If you’re feeling tense, practise relaxation exercise shortly before bedtime. Soak in a warm bath. Lavender oil may be helpful. (see NATURAL REMEDIES) 
• Taking a sedative antihistamine may relieve a temporary sleep problem (see DRUG REMEDIES)

PRACTICAL TIPS

Managing sleeplessness Try these tips, and keep using them until they begin to work.

1. Stop working at least an hour before bedtime and read a book or listen to relaxing music. Keep your bedroom quiet, dark, and not too hot or cold.
2. If you can’t fall asleep within 30 minutes, get up, go into another room, and read. Don’t watch TV.
3. If your head is buzzing with tasks for the next day, keep a notepad bu your bed and jot them down.

NATURAL REMEDIES

Herbal sleeping remedies Syrup or tablets containing valerian, passionflower, or hops may help to promote a restful sleep.

Lavender oil Traditional sleep remedy. Try inhaling it, or adding it to a warm bath before bedtime.

Using lavender try putting a bag of dried lavender or some drops of lavender oil on a tissue inside your pillowcase.

TIREDNESS!

Everyone feels tired after physical exertion or long periods of hard work. A good night’s sleep usually solves the problem, but sometimes tiredness to drag on for days, and can interfere with your daily activities. The most obvious cause is difficulty in sleeping, but you may also feel tired if you are stressed or a bit low, or if you’ve recently suffered an upset such as bereavement. An unhealthy diet and lack of exercise are common contributory factors. Viral illnesses such as glandular fever and flu can leave you tired for weeks afterwards. Sometimes, persistent tiredness is due to an underlying condition such as anaemia or a thyroid problem.

What you can do yourself

• Even when you’re very busy, get enough sleep each night. Overdoing things, then trying to catch up on your rest at the weekends, will throw out your sleep routine and leave you even more tired.
• Never miss breakfast. Includes fresh vegetables, fruits, cereals, and wholemeal bread, pasta, and rice in your diet. Cut down on fatty food such as cheese, eggs, and red meat, and on sugar and salt.
• Check that you are not overweight or too thin. If you need to lose or gain weight, do so gradually.
• Try to spend time each day in fresh air. Exercise regularly, particularly if you have a sedentary job.
• If you are sleepy during the the day or while driving, try a “power nap” (see PRACTICAL TECHNIQUES)
• If you have viral illness, such as glandular fever or flu, it may be several weeks before you’re back to normal. Take time off to recover and take things easy when you return to work or school.
• If stress is contributing to “burn out”, make more time for leisure activities. Try some deep breathing and muscle relaxation exercise (see PRACTICAL TECHNIQUES)

PRACTICAL TECHNIQUES

Power napping If you find yourself noodling off during the day or you feel drowsy while driving, a brief nap may help you ot function better.

• An ideal nap last about 10-15 minutes, but even a 5-minute sleep will leave a brighter and sharper afterwards. Sleeping for more than 15 minutes helps, but you may feel groggy afterwards. More than 30 minutes may affect your ability to sleep at night.
• Take a daily nap at the same time each day so your body gets used to the routine. Use an alarm clock or watch if you are worried about sleeping for too long.
• Don’t nap late in the day or fall asleep in front of the TV in the evening, and don’t use naps to catch up on sleep if you are having difficulty sleeping.

Timed nap Set a watch or clock to wake you from your nap after about 15 minutes.

ITCHING!

Itching is a minor problem, but continual scratching may damage you skin and make the problem worse. A small area of itching may be caused by an insect bite or occur with a rash as a reaction to plants, metals, chemicals, or cosmetics. Larger areas may be due to dry skin, heat rash, hives, infections such as ringworm or scabies, or skin diseases such eczema and psoriasis. Itching all over the body can be due to disorders such as diabetes, liver problems, or drug reactions. Stress and anxiety may cause or aggravate itching.

What you can do yourself

• Try to resist scratching, and keep your fingernails short to limit any damage.
• Apply a cold compress. Soak a clean face cloth in cold water, wring it out, then place it on the itchy area. Repeat as necessary.
• Apply a soothing preparation such as calamine lotion or crotamiton cream (see DRUG REMEDIES)
• Try a mild hydrocortisone cream (see DRUG REMEDIES) for a localized area of red, itchy skin caused by an irritant, such as a cleaning product or metal jewellery. The cream is also helpful for insects bites and stings.
• Take antihistamine tablets to relieve itching that keeps you awake at night (see DRUG REMEDIES). Antihistamine cream can be used to relieve insects bites and stings.
• Moisturize and protect dry skin.
• If stress aggravates itching, try some deep breathing exercises, and muscle relaxation techniques.
• If possible, avoid hot or humid environments.
• Wear loose-fitting clothes made from natural fibres, but avoid wearing wool next to your skin.

DRUG REMEDIES

Calamine lotion has a cooling effect. Apply it to itchy areas as often as needed.

Crotamiton preparations Help to soothe irritated skin and reduce itching.

Hydrocortisone cream Reduces itching and redness and is useful for treating allergic skin reactions and insects stings. Don’t use it on children under 10 without medical advice.

Sedating antihistamines Such as chlorphenamine are taken orally to relieve itching. They will also help you to sleep. Use a cream for itchy insects bites and stings.

PREVENTIONS

Avoiding triggers for itching is under control, try to identify what causes it or makes it worse, if this isn’t already obvious.

• Keep a diary, noting when you feel itchy and which products you use on your skin or clothing. If you suspect itching is due to skin product, swicth to a mild, unperfumed brand. If the cause is a washing powder, use a non-biological one and extra rinse.

EXCESSIVE SWEATING!

Almost everyone sweats more than usual when exercising or in hot weather, but some people generally sweat too much. Excessive sweating is common in adolescence but can continue throughout life. It can cause body odour and effect work and social relationships. People who sweat excessively are also more prone to fungal skin infections. Although some people are naturally susceptible to this problem, other factors, such as stress and anxiety, may have a significant role. Excessive sweating sometimes occurs in women around the time of the menopause, or as a feature of conditions such as an overactive thyroid gland.

What you can do yourself

• Bathe or shower at least once daily in warm (but not hot) water. Dry yourself thoroughly afterwards.
• Use an antiperspirant or an antiperspirant combined with a deodorant. If an ordinary product does not work, try a stronger preparation containing aluminum chloride (see DRUG REMEDIES) 
• Wear clean underwear and clothes every day. Choose natural fabric, such as cotton, particularly next to your skin. Avoid tight clothes.
• If your feet get sweaty, wear leather shoes and cotton socks, and change both regularly. Go barefoot or wear sandals whenever possible.
• Drink at least 8 glasses of water a day, to replace lost body fluids. Cut down alcohol drinks containing caffeine, particularly hot drinks.
• Avoid spicy foods, which are likely to make you sweat, and onions and garlic, because of the odour.
• If you sweat when you are anxious, try practical techniques that reduce stress.
• If you are overweight, try to lose some weight.

DRUG REMEDIES

Antiperspirants and deodorants Antiperspirants block the pores that produce sweat, while deodorants attack the skin bacteria the cause body odour. Many products contain a combination of the two. Apply them daily after washing. If you develop skin irritation, use a hypoallergenic product. Absorbent, deodorizing foot powders are available for feet.

Aluminum chloride preparations Treat severe sweating from the armpits, hands, or feet. These are usually roll-ons that are applied to skin each night and washed off the next day. Use the product less often as sweating decreases. Don’t use it on broken or irritated skin, close to the eyes or lips, or if you have shaved or removed hair from the skin in the previous 12 hours.

Using aluminum chloride Wash thoroughly and make sure that your skin is completely dry before you apply the antiperspirant.