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By Acharya Vikrmaditya
Find out whether you are suffering from depression through this simple test. If you experience four or more of these symptoms for more than 15 days continuously, you may be suffering from depression:
Feelings of sadness or anxiety.
Loss of interest in normal activities.
Change in appetite or unexplained gain or loss of weight.
Frequent backaches, headaches, stomach problems, or other aches that don't respond to treatment.
Changes in sleeping patterns. Insomnia or excessive sleepiness.
Being physically and mentally fatigued
Feeling restless or irritable.
Feeling worthless, guilty, hopeless or helpless.
Trouble in decision-making, concentration or memory lapse.
Frequent thoughts of suicide or death.
Delusions or hallucinations
Yoga, pranayam and dhyan help in better management of depression and ensure an overall feeling of well being. Practice yoga every day - you will see the positive effects.
Mudra for depression:
Touch the tip of your index finger with the tip of the thumb to form the Gyan mudra. This can be done even while walking, sitting or working. Try and practice this mudra as much as you can.
It will control depression and prolonged practice will increase your level of confidence and inner bliss.
Self-suggestion Therapy
This is one of the most effective means of overcoming depression. Try to practice this for a few minutes daily.
Lie down or sit in any comfortable position.
Slowly close your eyes.
Form the Gyan mudra with both hands.
Inhale and exhale deeply for a few minutes. Remember to keep your breathing slow, easy and full, but without holding the breath.
Slowly begin to exhale, while making the humming sound of a bee and mentally recite "OM". Try to feel the vibrations in the skull region especially in the Shastradal chakra. Repeat this exercise 10 times.
Now try to make yourself aware of the fact that Pain is a natural and unavoidable element of life - but Suffering is elective. The way we handle the problem, is what leads to sadness, depression and anxiety in our life. Believe that this mood of sadness will pass. Then look for signs that it is ending.
Meditation Therapy
Sit in any comfortable asana or lie down in Shavasan.
Slowly relax your whole body, starting from the toes to the top of the head.
If possible keep both hands in Gyan mudra. (joining tip of index finger with thumb)
Now bring your whole awareness to your breath and try to visualize the breath ie the air going in and coming out of the body.
Do not try to control the breath, just witness it.
As the body relaxes and breathing becomes slower, the mind too will achieve a level of calmness and peace. Try to remain in this state for a few minutes.
After some time when you want to come back, become aware of your body, step by step. First bring your awareness to the breath, then slowly to your body parts starting from the top and ending at the toes. Now slowly open your eyes and come back to the normal position.
Breathing Exercise
Healthy breathing is essential for controlling depression, as it improves blood circulation, balances your hormones and boosts the flow of oxygen, which automatically reduces stress. The correct breathing technique is to bring the abdomen out when you inhale, and to take the abdomen in, when you breathe out. This process should be as slow as it can be. Always try to follow this pattern in daily life.
Pranayam
The deep breathing technique of Bhastrika helps in inhaling more oxygen into the body, which helps energize the brain cells.
Process :
Go out in the open, fresh air.
Inhale and exhale rapidly through the nose for one minute; relax for a few seconds then repeat the process.
Do not hold the breath.
This kriya can be repeated around 7-8 times at a stretch, after which one must relax for at least 2 minutes.
Do not practice after a meal.
Laughter Therapy
All of us should laugh at least three times a day. Laughter is the key to health and frees one from tension, restraints and worries. Those who maintain a congenial atmosphere and sometimes laugh loudly; keep themselves free from diseases of the mind, brain and nervous system and are always full of energy.
More Healthy Tips:
Being self-confident is the foremost factor to overcome depression. Always focus on developing and reinforcing a positive attitude.
Poor nutrition can affect levels of depression. So take a well balanced diet to keep your brain cells sharp.
Organize your life. Learn to de- stress and find the joy of relaxing in daily life.
Physical activity reduces depression and anxiety. Exercise increases blood flow to the brain, which enhances the mind. The brain especially should be exercised by reading, playing chess, doing crossword puzzles, etc.
Try to do exercises like Pranayam regularly.
Talk out problems with your friends. Never be an introvert.
Try to have satvik food, fresh green vegetables as palak, radish leaves and fruits etc. Avoid tea and coffee. Add more fibrous food to your diet. Drink at least three and half litres of water daily.
Avoid constipation. Use isabgol, trifala or bail powder to overcome constipation.
Drink plenty of luke warm water to remove toxins from the body.
Fasting once a week is also very helpful.
Take time out from your daily routine to enjoy a hobby or a favorite activity.
Set realistic expectations. Do your best and remember that nobody is perfect.
Learn to love and respect yourself. Respect others. Be with people who accept and respect you.
Remember that drugs and alcohol never solve problems.
Relax through deep breathing, yoga or other relaxation techniques, these will improve concentration and memory too. Practice Tratak (gazing) for some time daily; it improves mental concentration.
Maintain regular sleep patterns. Sleep and wake up at the same time, each day.
Exposure to morning sun light is very energising.
Try not to be socially isolated.
Add vitamin B-complex foods to your diet.
Try to maintain a dairy of your daily activities and your thoughts and feelings (not of others). Try to write whatever comes to your mind.
If you incorporate all the above in your daily routine, you will see a major change in your attitude within two-three weeks, and the personal dairy will be helpful in marking your progress.
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