topic STRESS; techniques of coping with it in Depression

STRESS; techniques of coping with it

demonblaster — Wed, 07 Apr 2021 00:29:53 GMT

Hi Everyone 👋 all inputs very welcome.

We all have stress in our lives at some stage unfortunately because it's so powerful. The good part is it can be used in our favor to help us.

I haven't yet mastered managing it although have learnt including being here l some ways to manage it.

Please feel free without judgement to talk about anything that you've found helpful no matter big or small breakthroughs potentially it could help many.

I believe we're all capable of learning which means there's HOPE in turn giving us a reason to work towards a better happier future.

🌱 new beginnings ⚘

STRESS; techniques of coping with it

white knight — Wed, 07 Apr 2021 04:57:10 GMT

Hi Demonblaster,

You've been an asset on the forums for a long time now.

It could be a male thing but if I am doing a task then the phone rings that's ok, then say I'm concreting and its drying while I'm talking, that's ok but then a neighbour calls out to me- I'm tipped over the edge and breakdown. So, limiting tasks, learning to say "I'll ring you back" etc helps a lot.

Sorting out my life has been an enormous help. Budgeting to reduce financial stress, downsizing to reduce debt, ridding myself of toxic people and regular environmental changes (as simple as going to a cafe for a coffee).

Thankyou for the post.

TonyWK

STRESS; techniques of coping with it

Gambit87 — Wed, 07 Apr 2021 05:01:40 GMT

Hey demonblaster!

Great thread!

Martial arts is a great stress reliever. I honestly believe everyone should do martial arts, not just for the self defence aspects either, its stress relief, character building, fitness, social interaction. Theres so many positives.

another is walking/getting out and about and use mindfulness.

STRESS; techniques of coping with it

S_D — Wed, 07 Apr 2021 05:17:21 GMT

Great question!

Gambit87 completely agree re: martial arts and getting out in nature/ going for a walk!

Another option for those who may not be able to be physically active is Floatation Therapy, it's a really great way to absorb magnesium and reduce cortisol levels in the body... also good for recovery from martial arts haha

STRESS; techniques of coping with it

demonblaster — Wed, 07 Apr 2021 12:42:07 GMT

Hey everyone including readers 😊

Thank you for the fantastic responses.

I've got to tell everyone this and is why I may be a bit slack replying for the next 3ish wks but I'll try and for other new thread too.

Been looking and getting rejected for a place to live and just heard today we GOT IT! woo hoo it's really lovely.

Btt (back to topic)
Ok so when I'm feeling ancious and stressed pretty much go together I think, deep breathing helps no end. Breathing out hard also can be calming after a few goes.

People will be so sick of hearing this but firm self talk has helped no end.
Along the lines of "no I'm not going to feel this way."

Stress being the fight/flight response to danger releases Adrenalin and ?
If we can't use the pump it creates, some form of excercise can be useful even if punching a pillow, quick walk dance like no ones looking even singing loudly to some music can let some of it out.

Again thanks for replies and White Knight lovely comment thank you and ditto 😊 I plan to reply individually at some stage.

See youse later or even sooner 👋....woo hooo...

STRESS; techniques of coping with it

Sean_S — Sat, 10 Apr 2021 12:48:35 GMT

Hi all,

God yes, get into mixed martial arts if you can. Community, catharsis, exercise. I had to give it up after chemo, miss it dearly.

SD, I've always wanted to meditate in a sensory deprivation tank. I plan to! What's it like?

Demonblaster, great suggestions. Deep breathing (almost a cliché but it's popular for a reason) . Dancing to music, singing out loud! Great release. Love that.

For me the key is stringing things together back to back and creating an upward spiral. I want to involve the body and the mind and kind of overwhelm my system in the opposite direction by getting as much positive neurotransmitters (serotonin, norepinephrine, dopamine, oxytocin, endorphins etc) flowing as possible. I do this when I'm trying to come down from a trauma state and I'm panicking.

Something like this: Take my dog for a walk in nature. Play with him, run around, laugh (endorphins, oxytocin). Say hi to people I walk by. Get home and jump in a cold shower (norepinephrine, then parasympathetic nervous response) . Go into a warm room, have a hot chocolate or some chocolate (dopamine). Feeling cozy as hell and full of chocie at this point! Watch a funny video on YouTube, laugh some more (more endorphins). Lie down with headphones in and do a deep meditation (more parasympathetic response).

Back to back like that without anything in between. 1000's of potential combos.

STRESS; techniques of coping with it

S_D — Thu, 15 Apr 2021 12:22:58 GMT

Thanks for the response Sean! What kind of martial arts style did you used to practice? Sorry to hear you've had to give it up. Hope you've found something else fun as a replacement?

Yes I would highly recommend practising meditation in a sensory dep tank! Research suggests you enter a theta brain wave state about 30 mins into a float and can sustain it rather than just falling asleep straight away as we typically do when we experience theta states e.g. when we're in bed before falling asleep. In this state you can have those 'A-ha!' moments and boost creativity. I feel it's easier to get into a deeper meditation in the tank because there are no distractions, for example, becoming uncomfy while sitting and having to shuffle around or the washing machine beeping at you to attend to it haha

Also, absolutely love your explanation of how you create an upwards spiral and do various things to release all those feel good neurotransmitters, would be keen to hear another fav feel good combo of yours if you feel inclined to share!

STRESS; techniques of coping with it

Sean_S — Sat, 17 Apr 2021 13:29:13 GMT

Hey SD 🙂

I did Krav Maga. Holy shit it was so much fun. How about yourself?

I'm really, really excited to try the sensory deprivation tank now. Thanks for bringing it up! Those deep meditations are an almost drug-like experience.

As for combos, I mean there are endless possibilities. The concept came from a book called The Upward Spiral. Audiobook is on YouTube. It details how depression and anxiety unfold within the brain as a downward spiral (as a result of feedback loops).

Like this: you get cut off on the way to work. You overreact. You walk into work in a poor emotional state. This comes across in your facial expression. So people, understandably, respond to you poorly. Which makes you feel even worse. Because you feel isolated you don't get your work done. And so on... As a system your brain snowballs.

His argument is that it can snowball upwards. In my experience this is really noticeable. Sometimes I find myself in a really happy or stressed state; if I back track I can identify the little (or big) things that helped to tip me in one direction or the other.

The things that have the most powerful effect on my mood (stress or depression) are:

-Birdwatching. The world freezes for me when I'm out exploring with my binoculars. I get lost in the beauty of nature; I don't think about a damn thing and stress falls away.

-High quality socializing. The kind that makes you feel deeply connected to others is so healing; lovers, or family or friends. But even an amusing conversation with a stranger tickles your brain a bit.

-Changes in perspective (cognitions) that make me feel greater certainty. Like as consequence of a lecture, book or while meditating.

-Laughter. A funny film, or even a hilarious cat video, can really dramatically effect my mood.

-Chocolate! Totally a chocaholic. Try to restrict it to a sometimes thing.

What are some more things that work for you? You mentioned nature, walking, MMA, meditation and floating. All great stuff

STRESS; techniques of coping with it

S_D — Sat, 24 Apr 2021 00:45:34 GMT

Hey Sean S,

Thanks for your reply and this recommendation! Will definitely check out The Upward Spiral audiobook, it sounds neat 🙂 Is it by Alex Korb?

I love Krav Maga! One of my favourite styles. I've tried lots of different disciplines over the years, e.g. BJJ, Muay Thai, Boxing, Japanese Jiu Jitsu, Taekwondo, Tai Chi... to name a few haha, they're all lots of fun in different ways imo.

Amazing, love all of those suggestions. Other things i've found that are helpful to lift my mood are playing music (or even just listening to it), archery, photography, and eating a really good meal. I think watching funny content as you mentioned is probably one of the quickest ways to shift our experience, it's hard to feel stressed when we're laughing and smiling! You mentioned funny films in particular, care to share some of your favourites in this category? Cheers!

STRESS; techniques of coping with it

Sean_S — Sat, 24 Apr 2021 08:20:35 GMT

Hey SD,

Yep, that's right, Alex Korb.

Oh wow, you've done a bit of everything, that's really awesome.

Archery is another one of those things you can do for hours and be fully absorbed. Loved it. I shot recurve for years and then bought a PSE stinger compound bow. I worshiped the thing. But it does take away a lot of the skill. They're so powerful and accurate, with a sight, and a trigger, haha.

Photography must be a great one. I can imagine it being very relaxing and engaging. Picking that up is on my bucket list.

Hmmm, in the silly category, I do like Will Ferrel films. I watched his film Eurovison Song Contest recently and it had a huge impact on my mood. Totally ridiculous and light, but did the trick. In the quirky category I adore In Bruge and The Guard, but they do also have depressing themes (twisted Irish humor). Grand Budapest Hotel is another quirky good-feel film I saw recently.

Mostly though, to be honest, I watch darker stuff XD

What instrument do you play?

STRESS; techniques of coping with it

demonblaster — Sun, 25 Apr 2021 04:50:05 GMT

Hi White Knight and everyone 👋

Thank you all for your input. It's good reading about what helps others which in turn can help more people.

White ridding toxic people is a must. Good job. It's hard to build and like ourselves if we're around people that don't really give a hoot.

Yes I think often we tend to without realizing put too much on ourselves.

I heard somewhere about an urgency feeling we need to answer a phone ringing for example. It's true I think. We can reply later, they can leave a msg or ring back later. We're not always available when it rings. It's ok to catch them later.

Hope you're well ☺

Gambit87 hiya ☺ thanks for your nice and also helpful input as well.

I've always enjoyed watching martial arts and agree from what I've heard there's much more to gain including discipline focus and mental strength. Fitness would be a great feeling too.

Walkings great it's refreshing being out in the sun wind or cool is nice. You feel part of it all.

Using the senses has good benefits too. I love hearing the birdies sing. Soothing. Good looking around at various nature and people activity can be quite entertaining giving a break from stressful thoughts and negative thinking.

Sean S and SD thanks both also for your input it's intersting reading as well.

Another form of release can be as simple as picking up a pen and seeing what comes out. It doesn't have to be a masterpiece. It's about release.

While we focus on something else our minds are even temporarily free of stress and tension...allowing room for constructive thought.

Best to everyone. Remember how much powers in deep breathing often 🙂

🕊

STRESS; techniques of coping with it

S_D — Mon, 26 Apr 2021 04:32:33 GMT

Hey Sean S,

I'm one hour into The Upwards Spiral audiobook and finding it really interesting. I like how it breaks down everything in neuroscience terms, cheers again for the recommendation!

I'm using a recurve at the moment, great way to meditate / get into a flow state. Compound bows seem pretty amazing too! So much power. Do you still practice?

I'll put those films on the to watch list, thanks! I'm generally more drawn to watching darker themes then comedies as well - I like watching psychological thriller type of movies because they can really take your mind off anything you might be worrying about when you're so immersed in the plight of the characters. What kind of darker films / tv were you referring to? Top three picks in this genre?

Similar to martial arts i've tried out heaps of different instruments over the years, my favourite at the moment is vocals. Singing is a great way to relieve stress too... provided no one is listening haha

I like your suggestion of picking up a pen and writing things down as well Demonblaster, definitely good to let go of thoughts by putting them down on paper. One of the tips the audiobook I mentioned listening to atm suggested was thinking of (or writing down) a happy memory right before bed. I think this is a great tip to put ourselves in a pleasant mind frame right before we fall asleep!

STRESS; techniques of coping with it

Sean_S — Tue, 27 Apr 2021 09:30:04 GMT

Hi all,

Demonblaster, great suggestion. I eventually turned to specific types of brief journaling, like writing a decatastrophizing script or gratitude journal (otherwise it can sometimes turn into written rumination).

SD, I'm glad you're liking the book. Yep, full of nifty tips. Keep em coming if you find some other really good ones in there. I've got a hardcopy and I'm toying with the idea of compiling a list of all the tips (they're in grey boxes in each chapter) and posting it? Whadya think?

Sadly no. Since chemo I have chronic pain in my joints so I had to give a lot up. Archery, MMA, weights, video games, instruments (I loved the Irish tin whistle). Have to just stick to the practicalities in life. Fingers crossed I figure out how to overcome the inflammation and maybe get back to some of the stuff I used to love.

But I can still belt out a song while I'm cooking, haha! So I'm with you on the value of signing.

You have a really good sense for activities that can improve your mood. Very proactive and absorbing stuff, getting into that flow state.

I actually have a little book in front of me where I've been writing down films/series I like for several years. God, it's actually quite hard to pick just 3. Some dark series: The Alienist, Maniac, Fargo, Black Mirror (honestly, this last one is quite disturbing).

Some nice stuff, just to balance out the thread for any who may come along, haha: Hunt for the Wilderpeople, Captain Fantastic, Living with Yourself. What are some of psychological thrillers you like? Or any films or shows at all?

STRESS; techniques of coping with it

S_D — Wed, 28 Apr 2021 03:52:22 GMT

That would be great if you were up for writing out and posting the tips from The Upwards Spiral!

Very sorry to hear that your joint pain has resulted in you having to stop some of those hobbies you loved. I imagine you'd benefit a lot from floatation therapy as it seems to be very effective for joint pain management. I've also heard a few people who have had success with reducing inflammation through dietary changes.

Oh thats cool you've got a little book keeping track of your favourite shows. I enjoyed Dark Mirror too although fair warning about it being disturbing at times lol first ones that come to mind for me are Parasite (film), Six Feet Under & Dexter (TV series). To balance that out I'd also say if anyone is looking for something lighter to laugh at The Office (i've only seen the American TV series so far and it was very funny). Would you like to share a few more from your list?

STRESS; techniques of coping with it

Sean_S — Wed, 28 Apr 2021 11:18:05 GMT

Woah, Parasite has knocked it out of the park on reviews! Definitely gotta watch it.

Can you remember what they changed in their diet? I'm cutting out sugar (it's like what I imagine giving up crack feels like, lol. It's hard. The mammalian brain is hardwired for sugar ). But did they cut out meat, or processed food? If you can't remember all good, I'll do independent research. But I am thinking of cutting out animal product for a month and seeing what happens.

Ok cool, I'll write em up and post it. It'll be nice to have all the tips side by side.

I certainly can: The Book Thief (WW2), The Last Kingdom (vikings), Imperium (Daniel Radcliffe as a Nazi), Tag (funny), Creep,1 & 2 (horror), Calvary (deep), Midnight in Paris (charming), Collateral (crime neo-noir), the Good Place (fun), Uncut Gems & Goodtime (both neo-noir perfection!), The Departed (I watch this on repeat, amazing acting), Better Call Saul (lovable characters), Manchester by the Sea (deep, depressing), Brooklyn (love story).

There's a tasty little selection 🙂

STRESS; techniques of coping with it

S_D — Tue, 04 May 2021 05:09:18 GMT

Yup I think the main two things they cut out of their diets to reduce inflammation were sugar and animal products, hopefully you experience similar benefits! Kudos to you for cutting these out, it would take a lot of self-control/ discipline I imagine, especially given how many foods have these ingredients in them although i'm sure it will be worth the effort in the long run 🙂

Look forward to reading the tips when you have a chance to type them out! I'm up to the last half an hour of the audiobook, it's been great. So many useful bits of info.

Thanks so much for the list! I've only seen Uncut Gems out of that bunch and remember it was very interesting. Looking forward to watching some of those other mentions - another one you might like on the darker side of film is called The Prisoner.

Thanks for reading and hope everyone is having a lovely stress-free start to their week!

STRESS; techniques of coping with it

Sean_S — Thu, 06 May 2021 10:10:15 GMT

Howdy everyone,

Upward Spiral by Korb, A, some tips from the book. I haven't gone deep into explanations; but it is all grounded in neuroscience.

-Go out in the sunlight (serotonin production, and improves melatonin release for sleep)
-Think of happy memories (boosts serotonin)
-Make a decision (indecision and choice activate the amygdala: even making a small decision reduces reactivity)
-Aim for ‘good enough’ (instead of perfection)
-Pay attention to what you can control (“Feeling in control reduces anxiety, worrying, and even pain”)
-Take a deep breath (calms down the sympathetic nervous system)
-Stay in the now (Paying attention to the present “decreases emotional, self-focused processing in the ventromedial prefrontal cortex” and calms the amygdala)
-Exercise (“releases endorphins that act on your neurons like opiates”)
-Enjoy the view (“being in nature or even just looking at views of trees or lakes can have a big impact on your mood and can reduce depressive symptoms”)
-Decide for something you want, not against something you don’t want (think of the difference between running to catch a ball, and running to escape a tiger: very different neurocircuitry involved)
-Self-affirmation (studies show reflecting on your positive qualities increases serotonin activity)
-Massage (“massage boosts your serotonin by as much as 30%" and "decreases stress hormones and raises dopamine levels”)
-Yoga
-Are you hungry or stressed? (Our bodies can actually be confused about this)
-A splash of cold water on your face (“slows down your heart rate by indirectly stimulating the vagus nerve.”)
-Activate the gratitude circuit (Keep a gratitude journal; and think of what you’re grateful for the moment you wake up: including positive future possibilities)
-Music and dance
Bio-feedback:
Smile
Laughter and humour
Stand up straight
Relax your jaw
Clench and relax your muscles
Connection:
Lower amygdala reactivity with a hug (releases oxytocin, calms down the amygdala)
Wrap yourself in a blanket and hold a mug of hot tea
Be around people

Talk to people you care about

Interact with pets (increases oxytocin)
Go see a professional

Hey SD, thanks for the tip around diet. Do you mean Prisoners, with Hugh Jackman? If so, love it. Great film

STRESS; techniques of coping with it

S_D — Fri, 07 May 2021 10:52:09 GMT

Amazing summary of the Upwards Spiral Sean S! Thanks for taking the time to type out the notes 🙂 I've been applying these tips to my daily routine and have noticed a significant difference on the days I begin my mornings with 'upward spiral' activities e.g. do some yoga, meditation and/ or exercise in the sun, connect with nature or a pet, journal and/ or think of three things i'm grateful for etc and then the rest of the day feels much more effortless (even after just 15 - 20 mins of upward spiral activities to kick start the day!).

Interested to hear what changes in mood/ pain/ inflammation etc you notice as you progress with your diet changes. Another thing i've heard about on this topic that sounds very interesting is using gut tests to discover what kind of bacteria make up our unique gut fauna and flora and then making specific changes in diet in response to what make up we have as an individual e.g. eating foods that help grow beneficial bacterias that we may be lacking, while eliminating anything that could be contributing to harmful bacterias.

And yes that's the one! How good is Hugh Jackman haha

STRESS; techniques of coping with it

Sean_S — Mon, 10 May 2021 07:29:47 GMT

Hey SD,

That sounds like a good start to the day! That's great that you've also noticed that difference as well. Means there is some credibility to the book's claims.

That is an excellent idea, thank you. I hadn't thought of that. I've had blood tests etc, and seen documentaries talk about gut microbiota, but never thought to ask my GP, duh. I will next time I see him. I feel like GPs should be more switched on and curious.

Cheers

STRESS; techniques of coping with it

S_D — Mon, 17 May 2021 05:27:46 GMT

Gut microbiome is the word I was looking for. Hope asking your GP about this goes well, I have heard that to get some of these tests done to find out what constitutes our individual microbiome you may need to see an 'integrated doctor' to refer for the testing and interpret the results, hope that helps!