Diet certaly has a part. A low blood sugar can cause a flutuation in mood for some, skipping meals and relying on sugary foods and drinks or simple/processed carbs (which initially boost your blood sugar only to make it plummit) is something worth looking into as this can effect mood levels in some. This MIND article
is worth reading. The GI diet is worth looking at for ideas as to how foods work in this way. It's also worth thinking about other parts of your diet however like increasing foods containing essentual/omega fatty acids Vit B complex, zinc, magnesium... this site explains where you can find them naturally http://tinyurl.com/ymqw2l
or if you are struggling wioth food you may want to consider taking a suppliment. The 2 other things to think about are stimulents (caffeene, drugs, tabacco) can also make symptoms worse
You may find it helpful to keep a mood and food diary to see if you can make any connection between what you are eating and drinking and your mood.
Other things I found helped and may be worth looking into
Relaxation, breathing exercises and visualisation - I was lucky I learnt relaxation in my teans when I did modden ballet. There are many methods to relax it's a case of finding one that works for you. Things to look into are
Breathing exercises, The one we did the other night at the depression workshop was to breath in and hold the breath for 6 sec then breath out for 9 sec. I find abdominal/diaphragmatic breathing works better for me, it's the type of breathing babies and infants do before they really start using the muscles between the ribs as adults do.. It's not as easy but it works on 2 levels first by using the diaphram it takes less effort and the lungs fell more effectivly so reducing your heart rate, at the same time it also sends messages back to part of the brain using the autonomic nervous system saying everything is OK so reducing your adrenamine production. You will probably need to practice this regually normally they recomend 3-5 times a day for 5 mins. There is an explanation on how to do it here http://walking.about.com/od/fitness/a/breathing.htm
and you may want to look up things by Dennis Lewis (he's a bit cheesy mind)
Physical relaxation - It's a rare person who can just relax often it's easiest to start at one part of the body tence the muscles then relax them I start at my toes and work my way up, I have also beed talked through tencing everything holding then relaxing, sometimes it's easyer doing it with a voice telling you what to do There is a free one here you can download onto a MP3 player Living Life to The Full
it's a CBT course it's free maybe something else you find useful. There is a basic relaxation discription here http://www.brianmac.demon.co.uk/relax.htm
Visualisation there are probably many forms of this I the one one of my counselors did was to imagine I was on an island he asked me what it looked like trees, birds look inland what did I see (I saw a river followed it to a pool and waterfall sat down and point blank refused to go any further) My safe place visualisation is now the pool and waterfall. I have found one free online course that discribes it's self as guided visualisation http://www.success.havemorefromlife.co.uk/
I used a random email programe http://www.temporaryinbox.com/
so I don't get spam (I never trust things like this) It gives gives you a it sends you 4 mails on different days
There are also several techniques used here http://www.twu.edu/o-sl/counseling/SelfHelp039.html
Self hypnosis I know nothing about it but a friend who has recently trained in theraputic hypnotherpy gave me this link http://www.hypnosense.com/swish_technique.htm
With all these things it's practicing that's important normally they recomend you do it 2-3 times a day when you get up, go to bed and sometime during the day if you have time. Something like the deap breathing you could do on the train on the way too or from work or sitting in a trafic jam... Visualisation and relaxation not as easy to do it somewhere where you would be self contions
There are other formal ways to learn to relax maybe taking up somthing like Yoga, Ti chi, qigong (chi kung).... (more here http://www.uncommon-knowledge.co.uk/rel ... iques.html
and getting outside have also a posative effect in the UK you can get exercise on prescription
for many things including stress anxiety and depression. It helps by releasing endorphins
which help lift your mood, exercise even just walking outside especially somewhere green
has also been shown to increase the effect.
Goal setting - S
imely. Small steps, have a main goal of what you want to do then find small ways of getting there. When I could not leave the house (or go down stairs at one point) I had a plan to get me out for several days I went to the top of the stairs several times a day, then while continuing to do that went down stairs into the kitchen and front door, then added in taking a bag of rubish out (put in small carrier bags) several times a day.....
Distraction I use an MP3 player to get out of the house, I also go no where without a book (to hide behind when stressed) my camera (something about stopping me thinking and making my world smaller), and bottle of water, (I always get thrusty when stressed and get a headache and my back plays up), it's important to use a variety of distraction techniques and not get stuck using one.
Your thinking can become imbeded and a self forfilling profercy it may be worth talking to your doctor about some sort of psycholigical/cogniative/talking therapies
to help you with symptoms the one I know most about is CBT
this can take some time but there are free online courses that you may find useful Living Life to The Full
, centre for Clinical Interventions
, and Mood gym
, The Depression Learning path
is also worth a read Some also have short courses/support groups that use CBT and similar techniques they can be all you need, check out your local primary care trust and see what courses they provide mine does several as illistrated here http://www.sglos-pct.nhs.uk/Mental_Heal ... efault.htm
I have done the depression one which I did find helpful. If a spesific event is causing the depression/anxiety it could be worth looking into EMDR
it sounds like a very bazzaar treatment but it is the one thing that has removed my feelings over my grans death and dulled other events, I would certainly day it's worth a look even if you or a therapist discide it's not suitable for you.
There are also a whole load of complimentry therapies listed at Depression Infocenter
I also found Bach Flower Rescue remedy helps me for panic one trick can be putting a few drops in a bottle of water and sipping over several hours. (friends vet advised her to use it for her dog who suffers from panic on car journeys, thunder and fireworks and was being given a sedative and it works!!!), I know several people that use some of the individual ones but they can be expensive. If you are on medication (including the contraception) you need to not take anything herbal without professional advice though as some things don't mix well.
You still need to make an appointment with your doctor on Monday to talk through your feelings and for him to assess your medication though