Moving out of darkness
Festivals and celebrations are times when we are all supposed to feel emotions that sometimes bare little resemblance to our true feelings. Most of us can put on a mask and for the sake of others, young and old, try to make it a time of peace and happiness, even if we are not feeling quite so joyous inside! For some, especially the lonely and depressed, it is a difficult time,
emphasising their alienation and feelings of hopelessness.
Being ‘stressed’ is a label that many people wear with pride. How often do we hear our friends and colleagues claim that they are so busy
that they feel completely stressed out? In a society where work and other demands often leave little time for reflection, and many people suffer from lack of sleep, being ‘stressed’ is the price many are prepared to pay. Stress is seen as synonymous with twenty- first century living. If you’re not stressed, you’re not successful!
Depression is different. Sufferers do not see their condition as something to share or the result of a modern life. They feel alone and out of synch with the rest of the
world. As they fall into the bleak, dark, all consuming sponge of depression they are unlikely to have the energy or motivation to reach out for the help that they so badly need. Indeed, their disappearance from the energy of life will all too often go unnoticed or be seen as a relief by those who are affected by what is sometimes called the‘depressive personality’. Sadly, there is even advice to those seeking a more positive and successful life to only associate with people who are upbeat and happy. This suggests that depression is a virus and happiness is a recipe that given the right ingredients we can all access.
Depression is the opposite end of the emotional hierarchy. Depression often goes unrecognised – even from the sufferer. It is easy to dismiss it as a legitimate way of feeling due to a number of reasons – aging, money worries, personality. Of course life events such as the loss of a partner, job, illness, and other changes, leave everyone low and depressed. But depression that lingers or starts to eat uncontrollably into the mind and body is different and needs to be recognised and given attention.
One of the problems with depression is that it feeds on itself and when you are depressed it seems almost impossible to seek out help. Feelings of helplessness lead to
alienation. It may be possible to get through the day – just. No one boasts about being depressed. Employers don’t mind you being stressed, as that’s part of the job. They are not so keen on depression as that may be more serious…The connection of depression with suicide means that there are issues of ‘responsibility’. Sufferers may wish to protect others from this, or in some cases, blame others for the way they are feeling.
The truth is that depression is likely to affect one person in six at some time during a lifetime. According to MIND, the mental health charity, it costs the NHS around £9 billion each year, and 100 million working days lost. Add to these figures the number of deaths, which are seen as a direct result and it becomes evident
that depression needs to be brought out into the open.
Recognising depression
Diagnosing depression mainly relies on questionnaires and self-appraisal. There is rarely any investigation into possible physical causes. Doctors usually rely on the patient’s
description of their symptoms, or even a simple declaration feeling depressed..
Classic symptoms of depression include feelings of detachment, loneliness, fear, anger, worry, and more. These emotions mean the sufferer finds it difficult to cope with even the simplest things in life. A life with no meaning and no future stretches forward only to be ended by death. Even getting out of bed can be too much effort. This leads to further separation from life and can lead to loss of work, family and friends, which, in its turn leads to an environment where depression is maintained.
An awareness of when depression first started can be helpful in understanding the cyclical nature of the problem. When Valerie discovered that she had been
suffering from signs of depression for most of her adult life she was relieved. For many years she had blamed unfortunate circumstances and bad luck for the way she felt.
“I used to think I was depressed because something had happened to me. It could be something small like a friend not being able to meet for a coffee, or something bigger such as breaking up with my partner or even losing a job. I would be physically overwhelmed and need to retreat into my own space, completely incapable of communicating or ‘snapping out’ of the darkness.”
Her depression took the form of periodic lows, which meant that she could function, but would retreat into the safety of her own solitude. These invisible signals meant that it was extremely difficult for others to get close to her, as they would interpret her withdrawal as aloofness and a lack of interest in their relationship or her work.
Like many others. Valerie was able to function at work and home and few were aware of how she was really feeling. Tears would be hidden; anger suppressed, loneliness absorbed, causing more alienation and loneliness. These feelings became so familiar that there was almost a comfort in taking the slights of life as major blows and creating genuine reasons for what was an ongoing depression.“Eventually I found it easier not to become involved and risk the rejection that I knew would trigger another bout of deep depression. It was easier to stay in a sort of ‘middle ground’ not particularly happy but not deeply depressed.”
Luckily Valerie discovered ways that helped her to make sense of the way she felt. “ I have now learnt a lot about my self and my feelings. It was only by getting to know myself as a whole and recognising the signs of depression, that I have been able to find ways to make this part of my life. I try to see it as a positive part of my life – part of my sensitivity, creativity and spirituality. There are things that I can do that help‘contain’ the more negative aspects and even at my lowest, I tell myself that this will pass.
And it does.”
Taking small steps
Recognising depression may be the first step, but which direction to walk is more of a problem. Feeling depressed and hopeless means it is difficult to find the energy
to seek out help. Many depressives wait months, even years before accepting their condition. Many more may watch their lives diminish, accepting that there is little they can do but live with the consequences. And these can be severe. Loss of family and friends, who are rejected or unable to cope, inability to hold down a job, withdrawal from social activities, decline in physical health are just part of the journey.
The end of the road may mean alienation, loss of self-esteem, alcoholism, lack of personal care and finally, suicide. Of course, this is not a prognosis, as many people live hand in hand with their depression and find ways to deal with it, with or without help. For others, as life takes its toll they see less hope in a future and without help are unable to take on the fight.
Discovering depression
Depression is not a disease and taking a blood test or having a scan will not give a diagnosis that can be cured by a course of tablets. Depression is part of modern life and has increased significantly during the past thirty years and has doubled in young people during the last twelve years. These figures may relate more to the number that are diagnosed or claim to be depressed than the reality, but the truth cannot be denied; more and more people are suffering from feelings of depression which is affecting the quality of their lives.
Understanding the symptoms of depression is useful as it can help differentiate between a bout of depression, which most of us experience from time to time and a more serious case. Feelings of despair, hopelessness, lack of motivation and sadness are natural but should ease over time. Crying, anger, and other emotions are natural outlets and part of the healing process.
Deeper depression may take these emotions to another level and include symptoms such as unremitting guilt, uncontrollable crying, loss of appetite (or overeating),
suicidal thoughts, sleeplessness (or oversleeping) and lack of interest in others.
When and how to get help is a problem for the depressed and their families. The temptation is always to wait and hope that it will go away. Bouts of depression do often disappear, but only to revisit at a later date. Depression associated with a single event such as bereavement or illness may resolve itself over time with support. Others, such as the feelings that can accompany life stages such as post natal depression, the menopause, aging and SAD (Seasonal Affective Disorder) may benefit from some
intervention.
Finding the right help is crucial. Many people fail to seek help due to the belief that there is little that can be done and a reluctance to go on ant-depressants. Although anti depressants have a bad press they are currently recommended only for short-term use in extreme circumstances. In cases of severe trauma there can be little doubt that properly prescribed and monitored they can be a help. Unfortunately, long-term use is still a major problem and their lack of effectiveness, side effects and problems of withdrawal make them unsuitable for the majority of cases.
Unfortunately doctors may opt for the chemical route rather than explore the other options. Lack of knowledge, limited resources and demands from patients means that it is easier to write a prescription than offer long term more effective help. Add to this, the demands from employers to see a recognised form of treatment on the ‘sick note’ and the marketing from the pharmaceutical companies and it is not surprising that many accept a chemical solution for an emotional problem.
Diagnosis largely consists of answering a number of questions aimed at revealing the level of depression – mild, moderate or severe. There is usually little clinical investigation, although it is not unusual for those suffering from depression to seek help for other symptoms. Insomnia, oversleeping, weight loss or weight gain are physical effects that may be masking an underlying depression. For many, a diagnosis of a physical complaint can be a relief rather than accept that they are depressed and need to start the hard work that will help them escape from its tight grip.
Looking Forward
Depression may be a lifetime companion but it can be educated and taught how to behave. Just like when a difficult relative comes to stay, it helps to know when
it is likely to arrive, be tolerant when it is here, and look forward to its departure.
In the next issue we will be looking at how to live with depression and how yoga, diet and meditation can help.
Moving Out of Darkness
Part Two
I am - yet what I am, none cares or knows; My friends forsake me like a memory lost:- I am the self -consumer of my woes;-
They rise and vanish in oblivions’s host,
Like shadows in love’s frenzied stifled throes:-of life, whos very sole is lost,
And yet, I am, and live – like vapours tossed Into
the nothingness of scorn and noise, Into the living sea of waking dreams
Where there is neither sense of life or joys
But the vast shipwreck of my life’s esteems;
Even the dearest, that I love the best
Are strange – nay stranger than the rest.
John Clare, the eighteenth century poet spent the later years of his life in Northampton Lunatic Asylum where he died in 1864. For me, this poem evokes the feelings of depression that are also the inspiration of the poet and artist. For the artist, depression may be seen as an inspiration, rather than an affliction.
The word depression may be partly to blame for our current preoccupation for treating it like a disease – a chemical based ‘condition’ that can be cured by by drugs and talking therapies.. In the eighteenth century an ‘attack of melancholy’ would have been accepted as part of the human condition. The word‘attack’ suggesting that it could be fought and was part of life’s ups and downs. Depression is now a twenty first century epidemic. Terms like melancholy, or the French, tristess,are for me a
more evocative way of describing the transient feelings of emotional and physical ‘lows’ that affect us all. Indeed, as I write this article, on a wet dark Sunday prior to Christmas, I can feel myself drawn into reflections that given the opportunity and a little self-indulgence could easily lead me into a spiral of despair.
Finding comfort in despair is a temptation and those who suffer from even the mildest form of depression, will recognise the tendency to draw into the blackness. Moving into depression can feel like wrapping yourself in a dark velvet cloak. Coming out into the sun can make you feel vulnerable and exposed.
So when do natural feelings become ‘treatable problems’? This will inevitably depend on the individual and their circumstances. As a general guideline, when feelings of depression are extreme and lasting, interfering with day-to-day life and causing distress, intervention is needed. This intervention may be in the form of medical treatment, or more holistic help.
The role of antidepressants
Depression can take many forms and in severe cases anti depressants can save lives and help start the healing process. Unfortunately many GPs do not have the
time or resources to offer other forms of support. Despite improvements in antidepressants, their side effects and addictive qualities mean they are best used for short-term relief in extreme circumstances.
Diagnosis is usually dependent on sufferers responding to a series of questions indicating their level of depression. GPs will then either give advice; prescribe tidepressants or possibly a referral for Cognitive Behavioural Therapy (CBT). The use of chemicals for a condition that is largely self-diagnosed may be questionable…But, GPs have little time, training or experience in the holistic therapies that may be more appropriate. Invariably, depression requires wider intervention. Poverty, lack of work, money and family problems may be the cause or the result of depression. The GP is ill equipped to cope with all life’s problems and may have few resources apart for the prescription pad.
Withdrawal from long-term use needs to be supervised and other support may be hard to find. Employers may insist that employees are receiving some form of treatment
and may not see alternative support and care as acceptable. A depressed patient will often appear desperate for relief and may present with physical symptoms. Loneliness and fear are part of the symptoms of despair. In a society where many people have little opportunity to share their cares or worries, the GP may be the only person who will listen and with appointment time limited, a prescription may be the only solution.
Sufferers may also genuinely believe that they have a clinical condition and seek investigation and reassurance. This is expensive and time consuming and rarely achieves recovery without further support.
Sleep
Although many sufferer’s report feeling lethargic and unable to get out of bed, they may not be sleeping well. Insufficient sleep can cause symptoms similar to depression. Unable to sleep, the mind may spend hours connected to fears and anxieties, which seem worse at 3am than they do at 9am. Tired and grumpy from lack of
sleep. Each day becomes a trial and eventually emotional and physical health
starts to deteriorate.
Many yoga students report an improvement in the quality of their sleep – even after their first class! There are many reasons for insomnia and other sleep disorders but the length and quality of sleep affects not only the body but also the mind and how we feel. Learning how to relax and identifying the problems that prevent a good night’s sleep will help tackle the problem. Improved sleep helps the mind and body regain its natural balance, which is an important part of the healing process.
Environment
There is little doubt that how and where we live affects how we feel. It is rarely possible to change everything in life, but factors such as light and heat are increasingly recognised as contributing to depression.. Seasonal Affective Disorder (SAD) is related to the lack of bright light that accompanies the winter months. Some people are more susceptible to this condition and dread the short days and long nights of the winter months. Others may be unaware of the effect of the environment on how they feel.
Bright Light Therapy has been proven to help and light boxes are useful for those who experience winter blues. These are relatively expensive, but a worthwhile investment and readily available in chemists and online.
Time outdoors helps maintain a connection with the environment. Negative ions from natural light and the stimulation of connection with nature are essential for mental and physical health.
Exercise
Regular yoga exercise will provide many benefits. Aerobic exercise that stimulates the heart and lungs may not be included so walking, running and swimming may be a beneficially to even the most committed practitioner! It has been said that an hours walking can completely cure depression…Of course, whether this is true or not, is debateable as depression may make it very difficult to find the will and energy to make the first step. So, rather than thinking of walking a mile, try taking a few minutes in the park or round the block. Taking a small amount of control over recovery and finding ways that can prevent the onset of depression are likely to have longer-term benefits.
Power of touch
Feeling low, insignificant and unworthy means that depression can take its toll on relationships. Feeling unloved and unlovable it is difficult to accept help and affection. Hugs and physical contact may be desperately needed but rejected. Isolation and exclusion can result in loss employment and family breakdown. t is not easy living with the depressed and the problem may not even be recognised until it’s too late. Yoga requires an acceptance of the body and its abilities. Touch can release emotional and physical tension and stimulate the mind and body. The feeling of touch from another being does more than release tense muscles. Touch and connection is important to all living beings. Giving and receiving touch is important if we are to feel needed and accepted.
Ayurvedic massage techniques have been developed to harmonise the emotions and help heal the aching mind. Giving yourself over to another human being who you can trust is an essential part of letting go of fear and restriction. In its simplest form, a touch, or a hug given with respect and sensitivity can mean more than all these words…Our society is increasingly fearful of human contact so therapeutic techniques are increasingly necessary if we are to appreciate the powerful connection that exists between human beings.
Sunita Passi of Tri Dosha trains therapists to connect through touch and bring the healing benefits of massage to clients. She is conscious that individuals have different needs and that touch is a powerful tool in the healing process.“For generations, ayurvedic specialists have been helping reduce severe depression with hands on massage and traditional oil formulas with the sacred treatment Shirodhara. Used to really calm a persons nervous system, this medicinal healing practice can be incorporated into a regular treatment plan to bring peace and tranquillity to the patient.”
Nutrition
Good mental and physical health can be influenced by good health. There is increasing evidence on how diet can affect the brain. Alcohol, drugs, smoking and lack of nutrients can all influence how we feel. Most of us have some experience with how our brain and reactions are influenced by different substances. Alcohol and coffee can make us feel high and then low as they disrupt our sleep and reactions. Herbal teas can help us sleep and clam us down. Acidic spicy foods can make us feel restless and keep us awake.
Recent research has shown that the brain craves high calorific, sweet foods when exhausted. Depression can lead to a lack of interest in food or even overeating. This may mean a dependence on fast food and a gradually depletion in nutrients, the ‘building blocks’ of the brain. The nutritional approach to mental health is dependent on knowledge of an individuals diet but there is increasing recognition of the importance of diet as being a contributing cause to
depression.
Philosophy
It has been shown that many sufferers feel a high degree of guilt and responsibility for their depression. Many have religious connections or a faith that is an influence in their
life. Some may feel that they are experiencing a form of ‘payback’ for past discrepancies. They feel that they are being punished and in some way and are responsible for the way they feel. Yoga philosophy can provide an antidote to these beliefs. Without interfering with an individual’s cultural background, yoga philosophy can offer a gentle reassurance that suffering is not essential for spirituality. A belief in ‘acceptance’ and the encouragement to embrace life’s ups and downs can be helpful in providing a release from some of the more sever religious beliefs.
Depression affects the energy in the brain. Sufferers may report feelings of being ‘stuck’ and unable to let go of thoughts and feelings that hold them back from recovery.
The mind needs gentle coaxing and a gradual introduction into other ways of thinking.
The growth in Cognitive Behavioural Therapy has shown that advice on adapting behaviour and taking control can be beneficial. For centuries yoga philosophy has provided simple guidelines aimed at creating and maintaining physical and emotional balance.
Yoga classes
The physical postures in a yoga class require concentration encouraging the mind to disconnect for an hour or two. This helps the mind ‘switch off’ from some of the worries and preoccupations that feed the depressive state. Add to that the physical benefits, mental stimulation, group support and a caring environment and you have a package that can prove of great benefit. Unfortunately entering a yoga class and keeping up the commitment to regular practice is often difficult and at times impossible.
The non-competitive sideof yoga can be helpful in improving self-esteem. It is important to concentrate on postures and practices that are easily achieved and try to keep a flow during the practice.Sufferers often find it difficult to concentrate for long periods and when their attention wanders will connect with negativity. By working for short periods and avoiding the more challenging asana it is possible to build trust not only between the teacher and student but in the sufferer’s own abilities.
Relaxation
Relaxation may cause an eruption of emotions. It is not unusual for feelings and anxieties to come to the surface during deep relaxation. If possible, sufferers should be advised that they should be open to the experience and should, of course, be supported and reassured if they become upset or tearful. Many find the unleashing of emotions helps them move forward and this catharsis may give them a sense of freedom from the stifling symptoms of depression.Some practicalities can
help make this a more positive experience. Initially sessions should be short and sufferers may feel more comfortable with their eyes open or with soft lighting. They should make sure that they stay warm and cushions and covers may help them feel nurtured and supported. The session should be kept short and they should be allowed plenty of time to draw back into the day and if desired, discuss their experience.
Lisa initially came to yoga with a friend who saw it as a way to persuade her to do something positive about her depression. She found her first experience of relaxation traumatic and burst into tears at the end of the session. Initially she felt embarrassed but was supported by others in the class and encouraged to come back. "My first experience was quite traumatic. I had expected to feel serene and relaxed – instead I felt frightened and somehow‘different’ from how I imagined other’s felt. I was amazed at how everyone rallied round and took care of me and when I understood that I wasn’t alone and others had felt the same as me, I knew I had found a home and a place where I felt protected and safe.”
Meditation
Meditation is a powerful tool and can provide great benefits under suitable supervision. Initially it is best to keep mediation short and positive. Concentration on breathing or simple connections on sound may help sufferers understand the subtle connections between the mind and breathe. Meditations that require long periods of connection with mental images may not be suitable and lead to further distress. The more uplifting meditations may be gradually introduced but just as a sunny day can make a depressive feel more alone, an uplifting meditation may have the same effect.
Lack of physical energy and low self-esteem mean that it is preferable to adopt supported positions, such as sitting in a chair or with the back supported, until emotional and physical strength increases.
Integration
Although there has been an increase in diagnosed depression, we are still treating the problem with pills and talking therapies. An integrated, holistic approach is unfortunately unlikely to be prescribed by the local GP!
Yoga is increasingly recognised as being of benefit for physical conditions such as back or joint problems or stress and anxiety. As a yoga teacher my classes are full of people who find yoga helps them with recovery from a large number of complaints and they go on to enjoy the benefits and maintain their health and well-being. Unfortunately, those suffering from depression may find it difficult to access the benefits of yoga or have the discipline that regular practice requires.
So my plea to anyone who reads this article is to think of depression as a condition that can be helped. There is support and rather than ‘falling’ into that ‘black pit’feeling unable to escape, try t think of it as something that you may from time to time ‘visit’ on your way through the journey of life. By understanding depression it can be seen as less of a battle that needs to be fought and more like a condition that requires healing, help and support.
Further reading
Authentic Happiness - Martin E.P.Seligman
Depression – The Way Out of Your Prison - Dorothy Rowe
Food is Better Medicine than Drugs - Patrick Holford
I
.
Part Two
I am - yet what I am, none cares or knows; My friends forsake me like a memory lost:- I am the self -consumer of my woes;-
They rise and vanish in oblivions’s host,
Like shadows in love’s frenzied stifled throes:-of life, whos very sole is lost,
And yet, I am, and live – like vapours tossed Into
the nothingness of scorn and noise, Into the living sea of waking dreams
Where there is neither sense of life or joys
But the vast shipwreck of my life’s esteems;
Even the dearest, that I love the best
Are strange – nay stranger than the rest.
John Clare, the eighteenth century poet spent the later years of his life in Northampton Lunatic Asylum where he died in 1864. For me, this poem evokes the feelings of depression that are also the inspiration of the poet and artist. For the artist, depression may be seen as an inspiration, rather than an affliction.
The word depression may be partly to blame for our current preoccupation for treating it like a disease – a chemical based ‘condition’ that can be cured by by drugs and talking therapies.. In the eighteenth century an ‘attack of melancholy’ would have been accepted as part of the human condition. The word‘attack’ suggesting that it could be fought and was part of life’s ups and downs. Depression is now a twenty first century epidemic. Terms like melancholy, or the French, tristess,are for me a
more evocative way of describing the transient feelings of emotional and physical ‘lows’ that affect us all. Indeed, as I write this article, on a wet dark Sunday prior to Christmas, I can feel myself drawn into reflections that given the opportunity and a little self-indulgence could easily lead me into a spiral of despair.
Finding comfort in despair is a temptation and those who suffer from even the mildest form of depression, will recognise the tendency to draw into the blackness. Moving into depression can feel like wrapping yourself in a dark velvet cloak. Coming out into the sun can make you feel vulnerable and exposed.
So when do natural feelings become ‘treatable problems’? This will inevitably depend on the individual and their circumstances. As a general guideline, when feelings of depression are extreme and lasting, interfering with day-to-day life and causing distress, intervention is needed. This intervention may be in the form of medical treatment, or more holistic help.
The role of antidepressants
Depression can take many forms and in severe cases anti depressants can save lives and help start the healing process. Unfortunately many GPs do not have the
time or resources to offer other forms of support. Despite improvements in antidepressants, their side effects and addictive qualities mean they are best used for short-term relief in extreme circumstances.
Diagnosis is usually dependent on sufferers responding to a series of questions indicating their level of depression. GPs will then either give advice; prescribe tidepressants or possibly a referral for Cognitive Behavioural Therapy (CBT). The use of chemicals for a condition that is largely self-diagnosed may be questionable…But, GPs have little time, training or experience in the holistic therapies that may be more appropriate. Invariably, depression requires wider intervention. Poverty, lack of work, money and family problems may be the cause or the result of depression. The GP is ill equipped to cope with all life’s problems and may have few resources apart for the prescription pad.
Withdrawal from long-term use needs to be supervised and other support may be hard to find. Employers may insist that employees are receiving some form of treatment
and may not see alternative support and care as acceptable. A depressed patient will often appear desperate for relief and may present with physical symptoms. Loneliness and fear are part of the symptoms of despair. In a society where many people have little opportunity to share their cares or worries, the GP may be the only person who will listen and with appointment time limited, a prescription may be the only solution.
Sufferers may also genuinely believe that they have a clinical condition and seek investigation and reassurance. This is expensive and time consuming and rarely achieves recovery without further support.
Sleep
Although many sufferer’s report feeling lethargic and unable to get out of bed, they may not be sleeping well. Insufficient sleep can cause symptoms similar to depression. Unable to sleep, the mind may spend hours connected to fears and anxieties, which seem worse at 3am than they do at 9am. Tired and grumpy from lack of
sleep. Each day becomes a trial and eventually emotional and physical health
starts to deteriorate.
Many yoga students report an improvement in the quality of their sleep – even after their first class! There are many reasons for insomnia and other sleep disorders but the length and quality of sleep affects not only the body but also the mind and how we feel. Learning how to relax and identifying the problems that prevent a good night’s sleep will help tackle the problem. Improved sleep helps the mind and body regain its natural balance, which is an important part of the healing process.
Environment
There is little doubt that how and where we live affects how we feel. It is rarely possible to change everything in life, but factors such as light and heat are increasingly recognised as contributing to depression.. Seasonal Affective Disorder (SAD) is related to the lack of bright light that accompanies the winter months. Some people are more susceptible to this condition and dread the short days and long nights of the winter months. Others may be unaware of the effect of the environment on how they feel.
Bright Light Therapy has been proven to help and light boxes are useful for those who experience winter blues. These are relatively expensive, but a worthwhile investment and readily available in chemists and online.
Time outdoors helps maintain a connection with the environment. Negative ions from natural light and the stimulation of connection with nature are essential for mental and physical health.
Exercise
Regular yoga exercise will provide many benefits. Aerobic exercise that stimulates the heart and lungs may not be included so walking, running and swimming may be a beneficially to even the most committed practitioner! It has been said that an hours walking can completely cure depression…Of course, whether this is true or not, is debateable as depression may make it very difficult to find the will and energy to make the first step. So, rather than thinking of walking a mile, try taking a few minutes in the park or round the block. Taking a small amount of control over recovery and finding ways that can prevent the onset of depression are likely to have longer-term benefits.
Power of touch
Feeling low, insignificant and unworthy means that depression can take its toll on relationships. Feeling unloved and unlovable it is difficult to accept help and affection. Hugs and physical contact may be desperately needed but rejected. Isolation and exclusion can result in loss employment and family breakdown. t is not easy living with the depressed and the problem may not even be recognised until it’s too late. Yoga requires an acceptance of the body and its abilities. Touch can release emotional and physical tension and stimulate the mind and body. The feeling of touch from another being does more than release tense muscles. Touch and connection is important to all living beings. Giving and receiving touch is important if we are to feel needed and accepted.
Ayurvedic massage techniques have been developed to harmonise the emotions and help heal the aching mind. Giving yourself over to another human being who you can trust is an essential part of letting go of fear and restriction. In its simplest form, a touch, or a hug given with respect and sensitivity can mean more than all these words…Our society is increasingly fearful of human contact so therapeutic techniques are increasingly necessary if we are to appreciate the powerful connection that exists between human beings.
Sunita Passi of Tri Dosha trains therapists to connect through touch and bring the healing benefits of massage to clients. She is conscious that individuals have different needs and that touch is a powerful tool in the healing process.“For generations, ayurvedic specialists have been helping reduce severe depression with hands on massage and traditional oil formulas with the sacred treatment Shirodhara. Used to really calm a persons nervous system, this medicinal healing practice can be incorporated into a regular treatment plan to bring peace and tranquillity to the patient.”
Nutrition
Good mental and physical health can be influenced by good health. There is increasing evidence on how diet can affect the brain. Alcohol, drugs, smoking and lack of nutrients can all influence how we feel. Most of us have some experience with how our brain and reactions are influenced by different substances. Alcohol and coffee can make us feel high and then low as they disrupt our sleep and reactions. Herbal teas can help us sleep and clam us down. Acidic spicy foods can make us feel restless and keep us awake.
Recent research has shown that the brain craves high calorific, sweet foods when exhausted. Depression can lead to a lack of interest in food or even overeating. This may mean a dependence on fast food and a gradually depletion in nutrients, the ‘building blocks’ of the brain. The nutritional approach to mental health is dependent on knowledge of an individuals diet but there is increasing recognition of the importance of diet as being a contributing cause to
depression.
Philosophy
It has been shown that many sufferers feel a high degree of guilt and responsibility for their depression. Many have religious connections or a faith that is an influence in their
life. Some may feel that they are experiencing a form of ‘payback’ for past discrepancies. They feel that they are being punished and in some way and are responsible for the way they feel. Yoga philosophy can provide an antidote to these beliefs. Without interfering with an individual’s cultural background, yoga philosophy can offer a gentle reassurance that suffering is not essential for spirituality. A belief in ‘acceptance’ and the encouragement to embrace life’s ups and downs can be helpful in providing a release from some of the more sever religious beliefs.
Depression affects the energy in the brain. Sufferers may report feelings of being ‘stuck’ and unable to let go of thoughts and feelings that hold them back from recovery.
The mind needs gentle coaxing and a gradual introduction into other ways of thinking.
The growth in Cognitive Behavioural Therapy has shown that advice on adapting behaviour and taking control can be beneficial. For centuries yoga philosophy has provided simple guidelines aimed at creating and maintaining physical and emotional balance.
Yoga classes
The physical postures in a yoga class require concentration encouraging the mind to disconnect for an hour or two. This helps the mind ‘switch off’ from some of the worries and preoccupations that feed the depressive state. Add to that the physical benefits, mental stimulation, group support and a caring environment and you have a package that can prove of great benefit. Unfortunately entering a yoga class and keeping up the commitment to regular practice is often difficult and at times impossible.
The non-competitive sideof yoga can be helpful in improving self-esteem. It is important to concentrate on postures and practices that are easily achieved and try to keep a flow during the practice.Sufferers often find it difficult to concentrate for long periods and when their attention wanders will connect with negativity. By working for short periods and avoiding the more challenging asana it is possible to build trust not only between the teacher and student but in the sufferer’s own abilities.
Relaxation
Relaxation may cause an eruption of emotions. It is not unusual for feelings and anxieties to come to the surface during deep relaxation. If possible, sufferers should be advised that they should be open to the experience and should, of course, be supported and reassured if they become upset or tearful. Many find the unleashing of emotions helps them move forward and this catharsis may give them a sense of freedom from the stifling symptoms of depression.Some practicalities can
help make this a more positive experience. Initially sessions should be short and sufferers may feel more comfortable with their eyes open or with soft lighting. They should make sure that they stay warm and cushions and covers may help them feel nurtured and supported. The session should be kept short and they should be allowed plenty of time to draw back into the day and if desired, discuss their experience.
Lisa initially came to yoga with a friend who saw it as a way to persuade her to do something positive about her depression. She found her first experience of relaxation traumatic and burst into tears at the end of the session. Initially she felt embarrassed but was supported by others in the class and encouraged to come back. "My first experience was quite traumatic. I had expected to feel serene and relaxed – instead I felt frightened and somehow‘different’ from how I imagined other’s felt. I was amazed at how everyone rallied round and took care of me and when I understood that I wasn’t alone and others had felt the same as me, I knew I had found a home and a place where I felt protected and safe.”
Meditation
Meditation is a powerful tool and can provide great benefits under suitable supervision. Initially it is best to keep mediation short and positive. Concentration on breathing or simple connections on sound may help sufferers understand the subtle connections between the mind and breathe. Meditations that require long periods of connection with mental images may not be suitable and lead to further distress. The more uplifting meditations may be gradually introduced but just as a sunny day can make a depressive feel more alone, an uplifting meditation may have the same effect.
Lack of physical energy and low self-esteem mean that it is preferable to adopt supported positions, such as sitting in a chair or with the back supported, until emotional and physical strength increases.
Integration
Although there has been an increase in diagnosed depression, we are still treating the problem with pills and talking therapies. An integrated, holistic approach is unfortunately unlikely to be prescribed by the local GP!
Yoga is increasingly recognised as being of benefit for physical conditions such as back or joint problems or stress and anxiety. As a yoga teacher my classes are full of people who find yoga helps them with recovery from a large number of complaints and they go on to enjoy the benefits and maintain their health and well-being. Unfortunately, those suffering from depression may find it difficult to access the benefits of yoga or have the discipline that regular practice requires.
So my plea to anyone who reads this article is to think of depression as a condition that can be helped. There is support and rather than ‘falling’ into that ‘black pit’feeling unable to escape, try t think of it as something that you may from time to time ‘visit’ on your way through the journey of life. By understanding depression it can be seen as less of a battle that needs to be fought and more like a condition that requires healing, help and support.
Further reading
Authentic Happiness - Martin E.P.Seligman
Depression – The Way Out of Your Prison - Dorothy Rowe
Food is Better Medicine than Drugs - Patrick Holford
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