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How to Get the Perfect Sleep Every Night

How to Get the Perfect Sleep Every Night

Sleep is a vital part of our daily lives. It’s a known fact but to a few people, sleep is not so important. These people might prefer to have very busy schedules during the day, working endlessly and tirelessly, attending to several businesses and social events. They only sleep when their body can no longer stay awake and when they feel extremely tired. In contrast, others lie in bed night after night unable to sleep, tossing from one angle of the bed to another and before they know it, morning comes, they get up feeling very exhausted and not able to carry out their daily functions. In this article, I’ll discuss sleep issues and how to get a perfect sleep every night.

I’ve often wondered why so many people can’t sleep while others are so eager to stay awake and attend to several functions. To me, nothing brings more comfort than waking up refreshed after getting a good night’s sleep. Before discussing best ways to get sleep and how you can fall asleep faster, I would like to discuss what happens when we sleep.

The Body’s Biological Clock

The mechanism of sleeping or falling asleep is still not very well understood however, several kinds of research done have published that sleep is an organized complex process that is controlled by the brain and usually followed the 24-hour biological clock.

 

 Can't Get a Good Night's Sleep

Can’t Get a Good Night’s Sleep

 

A newborn baby sleep almost 20 hours a day but as we get older, our sleep cycle changes. As stated previously, there are 24 hours a day and some people can do with just three to four hours of sleep while others require up to eight to ten hours of sleep daily. What’s the appropriate allocated time for sleep?

avoid overthinking at night

avoid overthinking at night

 

The body’s clock is controlled by chemical substances in our brain. There’s a hormone released by several organs of the body called Melatonin but the major source is the pineal gland in the brain. These hormones had been associated with a reduction in the body’s metabolism that occurs before we fall asleep.
As melatonin is reduced, blood flow to the brain is reduced, the body temperature is reduced and our muscles gradually lose tone and become flaccid.

 

What Happens When We Sleep?

There are two phases of sleep. REM (rapid eye movement) and non-REM sleep. Non-Rem sleep is further divided into four stages of different sleep intensity. During REM sleep, the eye moves rapidly and during a good night’s sleep, REM sleep occur several times alternating with non- REM SLEEP.

Sometimes, dreaming occurs when we sleep and this occur during the REM sleep phase. During this sleep period, the muscles are very relaxed and as a result when the individuals wakes up, they usually feel very refreshed. More so when we learn new information during the day, these new information are being consolidated to our long term memory when we have better sleep at night.

 

 

As stated earlier, there are different stages of non REM sleep. Stages 1 to 4. The stages 1 defines a light sleep stage while stage four is the deep sleep stage. In periods of deep sleep which involves stages 3 and 4, the blood pressure and heart rate are very low which helps our cardiovascular system fight cardiovascular diseases, and also it’s during the period of deep sleep that our bodies secret the largest growth hormones which helps with injury and tissue repair and also with general body growth.

Sufficient amount of sleep is vital for the body and mind. When we avoid sleeping, we become more stressed “read about stress and how to manage it” so we need to learn how to get a perfect sleep every night.

ARE YOU DEPRESSED AND  CAN’T SLEEP?

 The Secret to Natural Stress Relief

The brain is the power house of the body, it controls all our body functions. It contains nerve cells that must work together for the body to function normally. We’ve all been stressed at one point in our lives. Some of us experience daily stress which could be a beneficial stress (positive stress) or non-beneficial stress (negative stress). For the purpose of this post. I’ll use stress to mean a negative stress. Read more

 

What is Insomnia?

Insomnia is the inability to enjoy normal and sufficient sleep. It is caused by a voluntary sleep deprivation due to your lifestyle or by involuntary sleep deprivation due to illness.

Several researchers estimate that people all over the world are now getting, an hour less sleep per night than what is needed.

 

Struggling to sleep

Struggling to sleep

 

Sleep debt can adversely affect the health and life span of the sufferers. It directly contributes to immune suppression, creating susceptibility to various infections. Insomnia is also linked to conditions such as diabetes, heart disease, and extreme obesity, as well as other health problems. There are over 17 recognized distinct sleep disorders leading to chronic insomnia.

Occasional sleep deprivation can also prove disastrous. An example would be falling asleep while driving or while in an important meeting.

How Much Sleep Does a Person Need?

Science say on average, human needs about eight hours of sleep for a sound mind and body. Other studies also suggests that sleep requirements vary according to individuals. The best way to access sleep debt is your personal assessment to determine if you got enough sleep which depends on how well rested you feel on getting up. Experts generally agree on these signs below as a definition of healthy sleep.

 

sufficient sleep required for a fresh mind and skin

 

• Sleep comes easily to you, you don’t resort to any drugs or fight restlessness or anxiety.
• You are rarely aware of waking up in the middle of the night, and you can go back to sleep quickly when you wake up at night.
• You wake up naturally usually at the same time each morning and usually without the aid of an alarm clock.
• Once you are fully awake, you feel energized and fairly alert all day

The Effects of Not Sleeping

There are several effects of not sleeping and these are divided into both short and long term effects.

Loss of concentration

Loss of concentration

• Memory issues
• High blood pressure
• Trouble with thinking and concentration
• Mood changes
• Weakened immunity
• Weight gain
• Low sex drive
• Risk of heart diseases
• Weight gain
• Drowsiness
• Loss of concentration
• Fatigue
• Premature aging
• Increased risk of infection
• Diabetes
• Chronic memory loss.

The obvious signs is sleep deprivation include:

• Excessive day time sleepiness
• Irritability
• Yawning
• Extreme day time fatigue
• Loss of capacity to create, plan, and carry out activities

What Causes Not Being Able to Sleep at Night?

Insomnia as previously discussed is often related to a serious health problem. Chronic insomnia is insomnia lasting more than 1 month. When insomnia becomes chronic, it can lead to depression. It could also be as a result of a preexisting physical or mental illness. Sleep disorders include:

Sleep Apnea
People affected with apnea often wake up suddenly

People affected with apnea often wake up suddenly

Apnea literally means “no breath. It usually lasts between 10 seconds to two or three minutes. People affected with apnea often wake up suddenly gasping for air and then falls back asleep. This usually happens several times in one night. ” most people with sleep apnea suffer from excessive daytime sleepiness and they usually have momentary blackouts. They snore loudly when they sleep and sometimes jerk themselves awake gasping for air.

There are several types is apnea. Central apnea occurs when the respiratory center in the brain fails to give the command for proper breathing. In obstructive sleep apnea, the upper airway at the back of the throat spontaneously closes obstructing air movement. While mixed apnea is a combination of the two. Most of them wake up in the morning with the feeling that they stayed up all night. Those with sleep apnea can fall asleep while driving. Some of them are prone to high blood pressure and increased risk of stroke.

Narcolepsy

Just like apnea, it also causes excessive daytime sleepiness. Symptoms include excessive drowsiness, falling asleep abruptly, cataplexy, sleep paralysis, and occasional hallucinations before falling asleep.

 

Change your habit- daytime sleep

Change your habit- daytime sleep

 

Narcolepsy can go undiagnosed for years and the people affected can be viewed as lazy and mentally slow. It usually starts between the ages of 10 and 30. Narcolepsy is often misunderstood to be laziness

Restless leg syndrome

Occurs when a sensation deep on the muscles of the leg and knee cause a very powerful urge to move thus preventing suffers from falling asleep. It could be caused by caffeine intake. It’s most commonly associated with a lack of exercise or poor circulation to the leg.

Bruxism

Bruxism is a disorder characterized by grinding or clenching the teeth during sleep. If it occurs frequently, it can cause teeth ache and extreme jaw discomfort, resulting in serious insomnia.It is very dangerous to ignore sleep disorders.

 

consult with dentist for jaws problem

consult your dentist for jaws problem

 

Treatment is necessary for sleep disorders so if you suspect any friend or family member with the aforementioned sleep disorders, encourage them to seek medical help.

What causes not being able to sleep at night?

There are several causes of insomnia which included medical, psychiatric, environmental or other causes.

 

psychiatrist help for access stress

visit a psychiatrist to discuss sleep problems

  • Medical causes include Alzheimer’s disease, Parkinson’s disease, apnea, restless leg syndrome, asthma, heart diseases, digestive diseases, periodic limb movement disorder, movements accompanied by periods of awakening.
  • Psychiatric causes include anxiety, obsessive compulsive disorder, post-traumatic stress disorder, panic attacks and depression.
  • Environmental causes include light, noise, cold, uncomfortable mattress.
  • Other causes include alcohol and substance abuse, side effects of certain medications.

Why Can’t I sleep Through The Night?

Today a lot of people are having sleep issues. According to India today, almost 20 percent of people on the world are sleek deprived and many resort to sleeping pills in a daily basis. The rate of insomnia sufferers is also on a steady rise as people are begging more stressed in their daily lives. Many insomniacs are unaware they have this condition and therefore resort to spending their time awake at night by feeling irritated and drowsy and that may also attend to other functions.

 

 

It’s very frustrating when you toss and toss on your bed for hours unable to fall asleep, with your eyes fully wide open starring at the ceiling while others are peacefully asleep.

One of the most common cause of chronic insomnia is snoring. Snoring is a symptom of obstructive sleep apnea which is the closure of the throat which prevents the sleeper from getting air into their lungs.

Sleeplessness may last for days and is generally related to stress. However, when it becomes chronic, it could impair our emotions and judgement and at this point, it becomes necessary to seek medical help.

Seeking Medical Help for Insomnia

The first step is recognizing the reason for not being able to fall asleep. Could you be suffering from a sleep disorder? When you recognize the reason for not being able to fall asleep, then treatment becomes possible. Insomnia can be treated in up to 90% of cases.

 

Avoid mobile phone usage and internet surfing before bedtime

Avoid access mobile access- internet surfing

 

The medical examiner usually conducts a complete physical examination and a takes a detailed history. He might employ the use of a medical equipment called a polysomnogram which is used for the diagnosis of sleep disorders.

Obstructive sleep apnea as discussed previously is a major cause of chronic insomnia and it is usually treated with weight loss, avoidance of alcohol beverages, avoidance of muscle relaxant drugs, breathing exercises, relaxation exercises. In a more complex case, a surgical intervention may be required. There might be a resection of the throat, jaw, tongue, or nose to make the breathing process easier.

Best Ways to Get Sleep

To get a good night sleep, you need to have a good sleep hygiene. Sleep hygiene included getting regular exercise at an appropriate time of the day, eating at the right time and other factors listed below.

Top 10 Tips and Trick for better sleeping

  1. Exercise at the right time of the day. Exercising in the morning or afternoon can help you sleep well at night but when you exercise very close to bedtime, it can interfere with your sleep cycle.

 

Exercise regularly

Exercise regularly

 

2. Keeping your mind active before bedtime can keep you awake. Engage in activities that relax your mind e.g. meditation, reading something relaxing, listening to soothing music or take a warm bath.

 

Meditation for sound sleep

Meditation for sound sleep

 

3.Only lie on your bed when you really want to sleep. Avoid activities such as eating, studying, working, watching TV or playing the video game in your bedroom. The bedroom should be strictly for sleeping purposes.

No TV access before bedtime

No TV access before bedtime

 

4.For a good night’s sleep, you should also watch what you eat. Alcohol can cause drowsiness but can also impair sleep quality. Coffee, tea, cocoa, chocolate, and carbonated drinks should be avoided at night because they keep you stimulated rather eat mangoes, bananas, rice, or nuts. They can stimulate serotonin production in our brain and this be sleep-inducing. Do not eat heavy before bedtime or go to bed hungry.

avoid late night coffee

avoid late night coffee

 

5. Also be mindful of our sleep environment. Keep your room clean and tidy. Your room should be dark and noise free

 

 

Avoid noise while sleeping

Avoid noise while sleeping

 

6. For the best night’s sleep, ensure to sleep on a comfortable pillow and mattress.

 

use comfortable mattress for better sleep

use comfortable mattress for better sleep

 

7.  Ensure to go to bed at the same time every day and also rise at the same time every day so as not to disrupt your sleep cycle

quit smoking for better sleep

quit smoking for better sleep

8. Be cautious about taking sleep-inducing medications.

9.Quit smoking

10.food for better sleep- Almonds, Turkey,Chamomile Tea, Kiwi, Tart Cherry Juice, White Rice

 

 

 

 

SUMMARY:

A good night’s sleep allows you to be awake and alert throughout the day. Sleep is a vital part of life that should not be neglected or underestimated. After reading this blogpost, I’m sure you can improve your sleeping habits? So why not start tonight!

Thanks for your time.
Until next time. Görüşürüz.

Money Saving Tips – Easy Steps to Better Savings

Money Saving Tips – Easy Steps to Better Savings

Previously I wrote a post on how to manage money. As stated in my post, managing your money is very important as it always come in handy in periods of unforeseen contingencies whether it be economic crises or otherwise. In this post, I’ll address effective money saving tips.

Most financial advisors encourage saving. Always make saving your priority. As soon as you get paid each month, deposit the amount you wish to save in your bank account or other location for safekeeping. This will help you to overcome any temptation to spend those funds.

There are different reasons to save money and they include

always save money for emergency

always save money for emergency

• Money saved for an emergency
• Saving money for college
• Planning to buy a house
• Planning to travel
• Saving for financial freedom
• Money saved for retirement purposes
• Unforeseen contingency savings

Whatever your reason for deciding to save money, there’s always this happiness when you look at your bank account balance at the end of the month and see a huge sum of money to be put into effective use. Before I venture into effective money saving tips, lets us take the time to recap on simple steps to managing your money. 

 

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Skills to manage personal finances

Be diligent in your work: we’ve heard of the expression that hard work pays off. Develop the reputation of being a hard worker. When you give all it takes to a job at hand, your employer will reward you for your service. You’re more likely to get an increase. When you get this increase in your work place, coupled with good money management, you’ll get rich slowly. Hard work also decreases your chances of losing your job. You can always repeat this mantra to yourself ‘whatever is worth doing, is worth doing well’ this will always inspire you to keep working hard and your hard work will not go unnoticed.

earn and smart spend on money

smart spend on money

Always consider cost before buying: before engaging in any buying activities, evaluating your personal finance is very important. You need to sit down and prepare a budget. Always ask yourself if you really need what you’re about to get. Differentiate between needs and wants. Always ensure to make a list of your needs and the costs of getting them. This sets you on the right track for good money management.

Avoid wasting money on bad habits. Are you addicted to gambling, smoking, drug and alcohol abuse, then you need to re-evaluate yourself. If you’re a low income earner, engaging in these bad money habits means you’re setting up yourself for destruction and also vice versa. Good money management entails managing debts, banking, savings and insurance practices.

Be content with what you have: if you are content with what you already have, you’re less likely to spend on things you do not need. People who are content with less are better at saving money and are able to manage money effectively.

Smart Money Saving Tips

Money-Saving Shopping Tips

check products price and compare

always check products price and compare

• Before going shopping, make a list of all the things you need. Write them down in your daily planner.
• Always avoid impulse buying as this makes you spend on things you never budgeted for.
• Look for the best prices of things you need.
• Make use of coupons.
• Purchase the items you need that are on sale.
• When possible, always buy in bulk.

Home saving – Energy saving tips to save money

save in electricity bill

save in electricity bill

• Pay your bills on time to avoid extra charges. It’ll help manage your money.
• Prepare meals and beverages at home instead of ordering from a local restaurant as this cuts down amount spent on food.
• Be moderate in food and alcohol consumption. Alcoholic drinks are very expensive. Managing money entails cutting down on alcohol.
• Turn off lights and appliances when they are not in use. If possible, use energy-efficient devices.
• Reduce, reuse and recycle.

Money Saving Travel Tips

• If you need a personal vehicle, buy a reliable, fuel-efficient one.
• Combine errands, and carpool when possible. You are able to save fuel and spend less money on buying fuel.
• Use public transportation frequently
• Walk, or ride a bicycle when necessary.

Holiday saving money

Save in Electronic, books, and entertainment

• Decide if you need both a home phone as well as a cell phone
• You cut costs by reducing the number of channels when you subscribe to a TV service
• Borrow books from public library when necessary instead of buying
• Rent movies from local stores.

Compare price online

Don’t forget to like the post and also subscribe.

Thanks for your time.

Until next time. Görüşürüz

Help For People with Depression- Overcoming Depression

Help For People with Depression- Overcoming Depression

According to national alliance on mental health, 350 million people suffer from depression worldwide, that’s 5% of the world’s population. It is the leading cause of disability in the U.S. from ages 15 to 44.3.

The major depressive disorder affects more than 14 million American adults or about 6.7% of the U.S. population age 18 and older in a given year. While major depressive disorder can develop at any age, the median age at onset is 32.5 years old. It is more prevalent in women than in men. Major depression cuts across the world so this article delves into understanding depression and offers help for people with depression.

Helping Young Adult Children Cope with Depression

Helping Young Adult Children Cope with Depression

Occasionally, we all deal with feelings of sadness. Feeling sad could be due to having a bad day or week, failing an exam, fighting with a friend etc. This sadness doesn’t stay long and usually disappear within a few days. Because we all feel bad from time to time, it’s easy to conclude that we understand what depression is all about and have an in-depth knowledge about ways of fighting depression.

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I’ve heard people say depression isn’t real. Some of them even go as far as saying that the depressed people chose to be in that state. How can you know where the shoe hurts if you’ve not tried it on? The same question goes, what does it feel like to have a major depressive disorder? The truth is that only those who have been depressed or are currently facing a depressive state would understand what it truly means.

US Adults in major depressive disorder

US Adults in major depressive disorder

What does it mean when you’re depressed

Depression is more than just a melancholic feeling; Major depression is a grave disturbance that causes Anhedonia {inability to feel pleasure in normally pleasurable activities}. It drains a person’s energy, optimism and motivation.

People with major depression have these intense fear and mental confusion; they are filled with deep sorrow and anguish. They can sleep continuously and never feel like waking up, cry excessively for no reason.

women in depression

women in depression

Imagine having a deep visceral pain in your abdomen and not being able to pinpoint where you feel the pain, that’s what depression feels like. There’s this constant fear that they usually can’t explain and a complete refusal to talk to anyone about it. They feel constantly sad and irritable.

They find it very difficult to deal with their emotional anguish. Their suffering can be so intense and the physical pain they feel heightened. Some of them feel completely out of place and lose the will to live. They always feel guilty about something most especially the things that are out of their control.

The cause of depression varies. It can sometimes be caused by an unfortunate life event. It happens in the blink of an eye and catches the patient’s unawares. They feel dejected and listless. Sometimes, it has no obvious trigger and yet the same feeling persists where one’s life becomes hopeless and usually covered by a dark cloud.

It could get to a stage where some depressed people become so overwhelmed by the feeling of despair that they wish to die and sometimes have the predominant thoughts of committing Suicide.

Depression and mental health

Adults depression- Bad lifestyle

Adults depression- Bad lifestyle

Depression affects the mental health of those affected. It is predicted to be a major cause of disability by the year 2020. Mental illness symptoms can affect emotions, thoughts and behaviors.

Depression knows no boundaries as it affects the mental health of everyone. These include children, teenagers, young adults, adults, and the elderly. It affects both the rich and the poor.

What causes depression and anxiety

Bad lifestyle causing depression

Bad lifestyle causing depression

There are several causes of depression and it manifests in different age group.

  1. Teenage depression can be due to physical and emotional changes which come with puberty. It can flood them with fear and anxiety which exposes them to negative states of mind. Most teenagers have self-esteem issues and are vulnerable to negative emotions resulting from peer pressure.
  2. Depression sometimes can be as a result of a profound loss. It may be due to the death of a loved one or the loss of one or both parent through divorce.
  3. Embarking on a new phase of life and leaving behind your old life
  4. Leaving behind your beloved friends e.g. when you’re moving to a new city.
  5. Family history of depression. People with history of depression in the family are more prone to be depressed.
  6. Abuse and neglect
  7. Job loss
  8. Regret over a failed relationship.
  9. Family tension
  10. People with learning disabilities are prone to depression
  11. Poor nutrition
  12. Substance abuse
  13. Side effects of certain drugs

Symptoms of major depression

Depression is diagnosed when you show a number of symptoms every day, most of the day, for at least two weeks. A relatively brief episode is referred to as a depressive episode. Dysthymia is a more chronic form of mild or moderate depression. It is diagnosed when symptoms persist for at least a year with no more than two months of relief.

Criteria for diagnosing depression

Depressed mood OR loss of interest or pleasure (anhedonia). » Minimum period of 2 weeks: Activities that were once fun and interesting are now perceived as boring.

silence in depression

silence in depression

PLUS four of the following symptoms:
1. Change in sleep patterns (sleeping more or less): People with depression sleeps either too little or too much. They may stay up all night and sleep throughout the day.

2. Change in appetite or weight (eating more or less): Disorders such as anorexia, bulimia, and compulsive overeating often coexist with depression.

3. Agitation or psychomotor retardation (lethargy): When no physical cause can be found, headaches, back pain, stomachaches may indicate underlying depression.

4. Loss of energy, fatigue

5. Feelings of self-blame, worthlessness, guilt: People with depression becomes highly self-critical, feeling like a complete failure, even though the facts may indicate otherwise.

6. Difficulty concentrating, indecisiveness

7. Thoughts of death or suicide: They may become preoccupied with suicide thinking of the best way to take their lives.

How to prevent depression

Have a close confidant: having a close confidant decreases the risk of depression. Confidants can be friends, family, colleagues at work, marriage partner. Surround yourself with positive people, have good relationships in your place of work or school, and most especially have a very close family life. These are prerequisite for overcoming depression.

Be more active in your day to day life: in my previous post ‘how to cope with Loneliness’ I addressed the importance of engaging in fun and interesting activities. This prevents the feeling of Loneliness. Talk to friends, neighbors. Clean your house, rearrange the book shelf. Occupy your mind with several productive activities that brings satisfaction.

Think positive: it’s very easy for the human mind to dwell on the negative things. So program your mind to think the right things and dismiss the negatives. Where your mind goes, your energy flows. There’s a power in positive thinking. You’re less likely to be depressed when you think positive.

Keep on moving forward: some people tend to dwell on their past mistakes. When you fall down, make sure you fall forward not backwards. The present is what we have to make us who we are.

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Overcome deep depression.

Overcoming deep depression takes time. It requires a constant positive attitude towards life. It involves a combination of medical treatment, lifestyle changes, and following a good routine. More so, you need very good relationships be it husband, family or friend because they’ll encourage you not to give up.

People with depression need all the support they can get including the medical approach that is made available to them. Depression should never be ignored because it can worsen in such a short time and lead to suicidal thoughts.

Coping with Depression

Coping with Depression

Overcoming deep depression requires the physician to play their parts most especially with the many treatment options available. The physician can advise the patient on self-care for depression.

There are different treatment options for depression depending on the severity and symptoms which varies according to the types of depression experienced. Many patients would be helped by their family, friends and the others may need a more intensive treatment. The doctor would advise if herbal treatment, dietary changes or exercise would be helpful.

Types of depression

The effectiveness of medical therapy depends on the type of depression experienced. These include:

  • Major depression: symptoms of major depression can lasts for six month or longer if left untreated and these has an adverse effect on the life of those affected.
  • Bipolar disorder: also called manic depression. Patients often experience episodes of hyperactivity (manias) and very low hypoactive states (depression).
  • Dysthymia: it has depressive symptoms that make it impossible for the patients to function normally.
  • Postpartum depression: is a debilitating emotional condition that affects many mothers after they give birth.
  • Seasonal affective disorder: is a type of depression that’s related to changes in seasons.

Coping with depression

• Living with depression can be very devastating. It feels like you’re wallowing in a state of constant suffering and no one would understand. This makes you want to avoid people completely most especially people who matter most to you. You feel so ashamed of yourself. This makes coping with depression very difficult. The truth is there’s nothing to be ashamed of. The first thing to acknowledge is that there are many people out there with the same condition as you. So you’re not alone.

• Support group can be helpful in coping with depression. It helps a lot when you are in a place where you’ll not be judged. A place where you can freely express yourself. You’re surrounded by compassionate listeners who encourage you that you can snap out of it.

meditation and yoga for Depression

meditation and yoga for Depression

• Meditation and mindfulness also plays a big role in coping with depression. You’re able to relax your mind and let go of all your worries. Playing beautiful meditative songs is of great help for people with depression. It helps you unwind. Registering for a yoga class can be a life saver also.

• Outing, exercise and nutrition can help cope with depression. In my previous post “Improve Your Health with These Helpful Tips’ I highlighted in details what exercise and nutrition can do for you. Eat the right type of food and ensure you partake in frequent exercise. It revitalizes the mind and body.

medical counseling to overcome depression

medical counseling to overcome depression

Help for depression

• How can you get help if you suspect you’re depressed? First do not conclude that you have major depression because it could be something else altogether. There’s a difference between being sad and being depressed. Be watchful of the symptoms listed above. If the condition persists for a period of two weeks, then it’s time to consult a doctor.

• Provide the doctor with accurate information most especially recent changes noticed. The doctor is usually a compassionate listener so take the time to tell him/ her exactly how things have been so they’ll be able to make the right diagnosis. It’s usually impossible to reach a final decision on what is to be done so the doctor can always advise for several sections to do able to reach a diagnosis.

• Ensure to ask the doctor any questions you may have. Don’t feel shy to talk about anything with your physician because he’s bound by the doctor patient confidentiality.

Common issues seen in depression

• Friends or family members with little or no medical training can tell you which treatment to accept or which to reject. Ensure that at the end of the day, you get help from a reliable source.

help to Overcoming Depression

help to Overcoming Depression

• Do not be discouraged about the treatment. It might take time for the treatment to take effect so be patient and trust that it’ll be okay. Communicate with your doctor and discuss your fears with him and if need be, he’ll review your medication.

• Do not stop your medication abruptly because you feel you’re getting better. Ensure to complete your drugs and visit your doctor after completing your drug regimen. He’ll most probably advise to keep taking your drugs as depression can return.

Help for people with depression.

Treatment can be pharmacological or psycho-therapeutic. Most times, both are used. The psychological treatment is often followed up with psychological intervention.

Psychological approach

Psychological approach

Pharmaceutical products

Antidepressants in some cases can relieve psychic pain and minimize suicidal tendencies. Antidepressants work to balance the activity of neurotransmitters in the brain. In many cases, it alleviates the symptoms and strengthens the effect of psychotherapy. Several types of medications may be used till the best is found.

A wait of several weeks is necessary to see results. Therefore supervision is necessary to prevent the patient from stopping the medication with the belief that it’s not helpful.

Psychological approach

Planning out a daily routine is one of the strategies used by psychologists. It is a schedule to be fulfilled by the patient. In several weeks, it is planned with the help of the family.

Planned daily routine:

• The most pleasant activities are chosen.
• Reducing number and hours of normal work but not stopping it completely.
• Manual work is advised.
• Physical exercise is encouraged. “ click to read about physical exercise
• Schedule of planned activities should be precise and detailed as possible

Physical exercise is encouraged

Physical exercise is encouraged

 

Adjust way of thinking:

• Individuals are taught to intentionally focus on their thought pattern.
• Avoiding thoughts of inferiority and self-pity.
• Focus on beautiful and pleasant memories.

Family support

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• For the progression of treatment, Family support is very important. It is vital that their family and friends are there for them.
• They should listen with attention and sympathy.
• Treat them calmly and naturally.
• Plan outings for the individual.
• Support medical treatment by reminding them to take their drugs.
• Expect difficult times and manage them properly.
• Monitor the individual so that they eat properly and do not use alcohol or illicit drugs.

 

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Acts of service: It helps the individual know that he can also be of help to others. It offers encouragement and is therapeutic. E.g. shopping for an elder, doing volunteer jobs, visiting someone who’s hospitalized.

Be hopefully about the future: It is important to understand that the future is not at the mercy of circumstance and you are an important part of your tomorrow.

Explain failure with reality: Be aware of strength and weaknesses. Analyze situations in a well-balanced manner e.g. instead of seeing yourself as useless for not getting a particular job, consider that it was a difficult position to obtain and there were probably lots of candidates and then encourage yourself to try better for the position you want.

Divine therapy: Trusting that God is willing to help, protect and cover those who seek him.

breathing techniques for stress free mind

breathing techniques for stress free mind

Limitations of antidepressants

• Antidepressants can bring some form of temporal relief however they do not cure the disorder.
• The elimination of agents that cause stress (“click to read about stress and how to manage it”) along with changes of attitude and psychotherapy is what really contributes to the cure.
•The Improvements with antidepressants are not felt until 2-3 weeks after starting treatment.

Side effects of antidepressants

  • Problems with sexual performance
  • Cardiovascular alterations
  • Sleepiness or insomnia
  • Blurred vision
  • Constipation
  • Weight gain or loss
  • Dry mouth etc.

Self-care for depression

inner strength

inner strength

• Count on a friend or a confidant.
• Keep yourself busy.
• Do not blame the past.
• Eliminate alcohol completely.
• Maintain a healthy diet.
• Get enough sleep.
• Engage in physical exercise.
• Be positive.
• Assume a hopeful attitude
• Practice meditation and mindfulness
• Pray always.

 

 

Please watch out for signs and symptoms of major depression. It could be you, friends or your loved ones. So take adequate measures to protect your mental health and the health of others.

Refresh your mind: Read more here “beautiful pictures telling stories of people all over the world

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Thanks for your time.
Until next time. Görüşürüz.

A Basic Vintage Outfit

A Basic Vintage Outfit

Hey Wise ones, It’s Angela again I told y’all I’ll be back, so here I am for another post, a basic vintage outfit. As some of you might know, I’m a medical student as well, we had just finished one of our rotations and decided to go out for a nice time.

I’m a makeup enthusiast and I’m always excited to do my makeup and for this day, I came up with this:

Girl with vintage styled outfit

vintage

For my outfit, I wanted a ‘vintage’ look. Vintage items are always stylish and can be worn in various ways. So I decided to pick this vintage over-sized shirt that I stole from Maji’s wardrobe. I loved the patterns and drawings on it, and the fabric feels so soft and nice – most of all, it has a ‘greenish’ background which was a perfect match for my eye makeup.

Retro design

Vintage outfit

I knew I was going to wear a high waisted jean so I decided to knot the shirt to make it slightly cropped. You see what I was saying about vintage pieces , it can be styled in various ways.

retro styled outfit

Retro

For the bottoms, still working with a vintage theme, I choose my favorite style of jeans which is the boyfriend/mom Jean. I rolled up the tips for an even more vintage look and I used a brown old belt which you may or may not be able to see in the pictures.

Girl with vintage styled outfit

Retro outfit

My shoes are a pair of basic white sneakers which for me is a ‘must-have’. I’ll work on a post for wardrobe staples as soon as I can. I got them from Berhska. Click for link.

Girl with retro and jacket

Retro Jacket

For my accessories, I kept them minimal. Plus I’m not so much of an accessory person.
As I mentioned in my last post. Click to see post.

Retro outfit

Vintage

I love bagpacks, so I went for a black plain one for this look.

boyfriend jean and bagpack

Shoe and Bag

My earrings are these silver dangling ones with some stone-like detailing.

brown Jacket withvintage outfit

Jacket

I love wristwatches and simple bracelets so I wore both for this look.

Image of watch and bracelet

Watch and Bracelet

And so that was how this vintage outfit was put together. For me, fashion is a personal expression. There are no rules except the ones you’ve created. So feel free to put together what works for you. Create your own style, one that is unique to you.

Girl smiling

Smile

Just go with the flow, keep collecting and putting items you love together and make it your style.

Thank you so much for reading.

read more:

Girl holding phone

Phone and blogsite

I’ll be glad if you leave a comment, I’ll love to know what your styles are.
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10 things I learned in 2017

10 things I learned in 2017

The year 2017 is almost over and 2018 is fast approaching. Many are getting ready to make New Year resolutions.Below are a few things I learned this year.

Just like every other year that passes, we have several experiences, some of us had Joy, Laugher, happiness, Love, breakthrough, victories, successes, achievement and likewise some of us also experienced tribulations, trials, frustrations, doubts, pain, anguish, sorrow, fear etc.

But at the end, experiences make us who we are. We’ve heard of the expression ‘life is the best teacher’ and so if we are open minded to the lessons life teaches then we have a lot to learn. And in learning, we have to call to mind that we learn from both the good experiences as well as the bad ones.

I’ve been thinking a lot about what 2017 taught me and what I’ve learnt this year. 2017 was an inspiration for me. 2017 made me grow as a person, and here are the 10 things I learned this year.

Things I’ve learned this year

Be Thankful: Be more thankful about everything. Begin your day with gratitude. Be thankful for the sun and the moon, the air we breathe, be thankful for the rivers, deep blue sea and the life in it. Thankful for the fishes that swim, the weather, the sky, the birds that sing, the trees, the flowers, and even the rain. Count your blessings at every point in time because it’s so easy to focus on the negative things in our lives and this prevents us from being thankful.

Appreciate those who were there for you because they’re the ones who matter most: Appreciate your family, your dearest friends who have in one way or another contributed positively to my growth.

See everyone for who they are: There is a purpose for every person you meet. Some will teach you and bring out the best in you .Everyone comes into our lives for a reason. Some for good or bad, they may shape you, break you. In the end you make yourselves who you are and who you want to be.

It is okay to fail at something: It is okay and normal to fail at something.  Learn from your failures and let it inspire you to do better. Learn to always be positive because it’s better than being negative and never to stay down for too long.

Every year that passes, we all want to improve or strive to be better than the previous year. Below are tips on how to be productive this year. Read more on how to be productive

Always love: There’s this Peace that comes with loving. Loving yourself, family, friends, and colleagues. And in times when you find it hard to love, choose neutrality because it’s better not to love than to hate.

You have to work for happiness: You have to be in the constant pursuit of happiness. No pain, no gains. Generally no one wants to feel pain. Rainbows are very beautiful to behold but you can’t have a rainbow without a little rain.

Don’t share every aspect of your life with everyone: Some things are best kept secret. Learn to let them see the end product because the truth be told nobody wants to see every move.

Life can end at any second: I lost a few friends this year and it reminded me that you never know when your time will come. So cherish every moment because death can come knocking anytime.

READ MORE: Noteworthy Life Lessons This Month

We Are Different Colours {One People}

We Are Different Colours {One People}

Different colors, one people. There are 7 continents in the world Asia (50 countries), Africa (54 countries), Antarctica, Australia (14 countries), Europe (51 countries), North America (23 countries) and South America (12 countries). The world population is about 7.6 billion. Just some random facts to get us started.

We all identify with different sects or religions as the case may be. I’m a Christian and in Christianity, God made man in his image and likeness (Genesis 1:27). When God created man, He didn’t categorize us by race, class, religion or whatever. So why do we as mere mortals create a division for ourselves?.

In the past during the slave trade era in Africa, the blacks endured enormous hardship and this was due the belief that one race was more superior to the other.

Although over the years, there have been certain changes. People of different races and cultures are now able to work together, seat on the same tables, use the same toilets, get married to each other etc. Despite these positive changes, a bridge still exists amongst us which shouldn’t be as we are all one in the eyes of God.

MY EXPERIENCE WITH RACISM

I had an altercation once with ‘X’. She is a female of Middle Eastern origin. While we argued about who’s right or wrong, she said these words to me. ‘This is my country and you’re just a guest here so act like a guest’. She probably said that because after all I’m physically different from her, she wouldn’t say these same words to those she considered similar to herself.

To this day, I don’t know what she meant by that but hearing those words, made me think for a moment, what if there were no geopolitical boundaries, what if we all accepted each other as equals; what if there were no countries, no continents. The truth is we are all but guests on earth. This world is not our home because we all live for a while before it’s all over.

Imagine a world where we there’s peace and unity, where skin color doesn’t define who we are, a world where there’s no war, no hunger, no starvation, these are all within our reach but we have to break those barriers of hate, barriers of supremacy, of power, of privilege and replace them with Love, intimacy and kindness.

Human beings have evolved over time in several ways for better adaptability to our environment which is necessary for our survival.

Going across all the continents and countries, we see people of different skin colors. Science explains this as the presence of a group of pigment found in skin, hair and eyes. Looking beyond these, we’re all human beings with the same primary needs of Air, Water, Food, Shelter and Sleep.

Some may say, I’m American Indian, Asian, black or African American, middle easterner, White etc. It’s absolutely normal to identify with an origin because we ought to know our roots. Knowing our roots reminds us of our history.

different colors one people

 

It’s time to look at the bigger picture. Why does it matter if I’m from Nigeria and others are from Japan, Cuba, Kuwait, U.K, America, Zimbabwe. We all belong to the same race ‘the human race’. Let us consider ourselves as a large group. When we do this, we become closer to each other, we see beyond color, race, religion, and sects. We begin to see each other as brothers instead of two distant strangers.

All over the world, people show disregard to the rights of others, some maintain their superiority of position by depriving others of their opportunities; some are so dependent on power, fame and riches.

LOVE IS ALL WE NEED

love is all we need

Lets us embrace a universal brotherhood. It doesn’t take much to lend a helping hand, to give to those in needs in the little way we can, to treat everyone with respect and speak to them politely. Let LOVE lead, let there be Love shared amongst us and let it begin with me and you.

I look forward to a world of Peace, a world where we don’t have to be victimized because of our skin color, our race, religion because it’s something we can’t change.

It all comes down to the fact that we’re different color, but one people. So let us not try to separate ourselves by creating the race and class division. We should not considers ourselves as superior beings or privileged people either. We’re one and united we stand, but divided, we all fall and perish.

 

READ MORE POSTS: Ritualized infanticide { a bizarre cultural practice of the Kara Tribe}

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