God Heals - Getting Through Depression and Anxiety with Spirituality

Depression and anxiety are two of the most common health problems in our society. Despite what some people assume, being a Christian does not make you immune from suffering with depression and anxiety. 

Many Christians feel ashamed about having low mood and experiencing worry and depression as they feel a true Christian should be immune from these things. However, the Bible offers many examples of righteous people who suffered in the same way.

This 26-page eBook is a collection of articles and essays by other Christians who have experienced anxiety and depression and learned how to get through them with God's help.

The eBook was put together by Faithisland.org, a Canadian Christian website who publish inspirational articles every week.

Download your free copy here http://faithisland.org/god-heals/

Suffering From Depression, Stress, Or Anxiety - 10 Plants You Need To Grow

Ward off the blues with a backyard filled with stress-relieving,energizing 

plants for eating and aromatherapy.

by EMILY MAIN

Just being outside, whether you’re gardening, exercising, or simply taking a stroll, is a great mood booster. But getting your hands dirty in the garden is so effective at combating depression, stress, and anxiety that it’s often used in “horticultural therapy” at psychiatric hospitals.

So if you feel like your energy levels are dropping or you’re just too stressed out at work, plant yourself a good-mood garden. You'll not only get the benefits of a little garden therapy, but you'll benefit from the mood-boosting nutrients present these healthy foods, too. Turns out, certain vegetables and herbs are rich in antidepressant compounds and minerals that can take the edge off a bad day and even help alleviate full-blown depression.

Here’s a guide to get you started—10 of the most potent antidepressant foods and herbs, and how to grow them anywhere.

(Slash your cholesterol, burn stubborn belly fat, solve your insomnia, and more—naturally!—with Rodale's Eat For Extraordinary Health & Healing!)Ward off the blues with a backyard filled with stress-relieving, energizing plants for eating and aromatherapy.

SWISS CHARD

1/10 HERO IMAGES/ GETTY

Swiss Chard

EAT

All types of chard are packed with magnesium, a nutrient essential for the biochemical reactions in the brain that boost your energy levels. In fact, magnesium deficiency is a common condition among people diagnosed with clinical depression.

GROW

Chard is a hardy crop that, if planted even as late as summer, will produce until early winter. Pick a spot that gets a fair amount of sunlight; it can tolerate shade but produces best with lots of sun. Or choose a container that's about 12 inches wide and 12 inches deep and fill it with a good all-purpose organic potting soil. Sow between 2 and 3 seeds per pot. You can start harvesting leaves as soon as they appear, but harvest from the outside so as not to kill the entire plant.

Blue Potatoes

2/10 SOCHANAM/ GETTY

Blue Potatoes

EAT

The anthocyanin antioxidants in rare—but tasty!—blue potatoes reduce inflammation that can lead to bad moods. Their skin is also packed with iodine, which helps stabilize thyroid hormone levels, thus warding off mood swings.

GROW

Potatoes are about the easiest crops to grow. You can even grow them in a bag of potting soil, without really dirtying your hands. To do that, cut a few drainage holes at the bottom of a bag of potting soil, then stand the bag someplace sunny. Bury two "seed potatoes" (you can buy them from Wood Prairie Farms) about 4 inches deep, and wait about 3 months for them to grow. When flowers start to appear, tip the bag over and dig out the potatoes. To keep the harvest going long into the fall, plant a new set of seed potatoes every few weeks.

Cherry Tomatoes

3/10 HIBBERD, SHANNON/ GETTY

Cherry Tomatoes

EAT

Tomato skin is rich in lycopene, a phytonutrient that actually stops the buildup of pro-inflammatory compounds linked to depression. Because lycopene lives in tomato skins, the best way to get it is through cherry tomatoes, whose smaller surface area means you'll eat more skin than if you eat a full-size tomato.

GROW

Cherry tomatoes are good choices for containers, and they'll produce more fruit than larger varieties. The pots should be large—one that holds 4 to 6 gallons of potting soil will do—and placed in a sunny spot. In June, find some organic cherry-tomato seedlings at a local nursery or farmers’ market (big-box-store tomato plants can be very disease-prone), and plant them so that the first row of leaves is covered by dirt. Depending on the variety you grow, cherry tomatoes can take about 2 to 3 months to start bearing fruit.

Black Eyed Peas

4/10 CHRISTA NEU

Black Eyed Peas

EAT

Black-eyed peas have some of the highest levels of folate of any vegetable. It’s thought that folate plays a role in creating dopamine, serotonin, and norepinephrine, three brain chemicals that, when absent, can make you forgetful, irritable, and unable to sleep.

GROW

Black-eyed peas need long summers with temperatures averaging between 60° and 70°F, which is why they're so commonly grown down South. They need warm days and warm nights, with lots of sun and water. After you plant them, they'll be ready to harvest in a little over three months. You can eat them fresh off the vine, or leave them on the vine until they dry (you'll hear seeds rattling around in the pods) and save them to eat all winter.

Oregano

5/10 ROBERTO MACHADO NOA/ GETTY

Oregano

EAT

Oregano is rich in caffeic acid, quercitin, and rosmarinic acid, all components that combat depression, fatigue, and anxiety.

GROW

Oregano, like most herbs, is easy to grow. Look for a seedling at a local nursery, pot it, and just water as needed, leaving the soil on the dry side. It thrives better in containers, but make sure your pot is fairly large—at least 12 inches across—as this plant can grow pretty quickly.

Sunflowers

6/10 PORTLAND PRESS HERALD/ GETTY

Sunflowers

EAT

Sunflower seeds are a great source for the antidepressant phenylalanine, an amino acid the body turns into norepinephrine.

GROW

Sunflowers like sun, obviously, but be sure to plant them in a sunny spot on the north edge of your yard or garden so they don’t cast too much shade on other sun-loving plants. Plant your seeds after the last frost. Towards the end of summer, the flowers start to wilt and the seed heads ripen and droop. When the seeds in the seed heads start to turn brown, cut them along with 2 feet of stem and hang upside down in a dry, well-ventilated place, such as a garage or attic, until fully dry; store in plastic bags for birds and animal food. To eat, soak overnight in water (or strong salt water, if a salty flavor is desired), drain, spread on a shallow baking sheet, and roast for 3 hours at 200°F or until crisp.

Chamomile

7/10 ULLSTEIN BILD/ GETTY

Chamomile

DRINK

There’s a reason a cup of chamomile tea just before bed helps you sleep. (Chamomile is one of these 8 foods that help you fall asleep fast.) Just like oregano, it’s rich in stress-reducing caffeic acid and quercitin, but it tastes much better in the form of tea, which you can make from your garden herbs by steeping chamomile flowers in boiling water for about 10 minutes.

GROW

German chamomile is best for teas, as opposed to other varieties that can taste bitter. Since it can grow wild and take over your garden, it’s best suited for containers. A small container about 6 inches wide by 6 inches deep will suffice, but a bigger pot will yield a bigger harvest. It prefers full sun and should be planted in late spring, when there’s no risk for frost.

Evening Primrose

8/10 FLOWERPHOTOS/ GETTY

Evening Primrose

EAT

Evening primrose is technically a wildflower. Its seeds have the highest levels of tryptophan (which your body uses to make mood-boosting serotonin) of any plant. In the fall, when the flowers mature, the flowers’ seed pods begin to fill up. Harvest a few and grind them as you would flaxseed into your favorite dishes.

GROW

Evening primrose is drought-tolerant and easy to grow either in containers or in the ground. You can find varieties with flowers ranging from deep reds to light yellows. Sow the seeds in groups of four. They’ll start to appear in 14 to 28 days.

Lavender

9/10 FLOWERPHOTOS/ GETTY

Lavender

SMELL

Gardens don’t have to be all about edibles (even though you can eat lavender). According to the University of Maryland Medical Center, aromatherapy treatments involving lavender and a few other herbs are often used to supplement depression treatments, because the scent is so relaxing.

GROW

Plant a lavender seedling in a container made from a material that breathes, such as terra-cotta, and choose a pot about 12 inches wide by 12 inches deep. Place your pot in an area that gets lots of sunlight; lavender loves dry, sunny areas. English lavender is both fragrant and edible, if you feel like adding some lavender flowers to your cooking.

St. John's Wort

10/10 BILDAGENTUR-ONLINE/ GETTY

St. John's Wort

DRINK

The most famous herbal antidepressant, St. John’s Wort contains compounds similar to those found in Prozac. The flowers and leaves are the most valuable part of the plant and can be brewed into a tea that will calm you down and boost your mood. Just note that St. John’s wort has many adverse drug interactions, so check with a pharmacist if you’re on any medications.

GROW

Another herb that’s often viewed as a weed, St. John’s Wort should be grown in containers to keep it from spreading where you don’t want it. It’s pretty easy to grow. Just find a seedling or some seeds and plant them in a small container placed in a partially sunny/partially shady area. Plant the herb in spring, and by July you’ll start to see leaves. But flowers won’t show up until the second year (St. John’s Wort is a perennial, so you can leave it in its pot all winter and it’ll grow back on its own).

The Link Between Introversion and Loneliness

Introverts love solitude. As a full-fledged introvert myself, I relish my time alone and completely understand the desire to forego socializing. Socializing is draining for introverts and, frankly, a lot of it feels like pointless chit-chat.

Solitude is like the air that introverts breathe.

But this deep need for solitude—a legitimate need, by the way—does have the potential to turn into harmful social isolation. It’s a balancing act that all introverts face: How much time alone is too much time alone? How do I know when I’ve crossed the line from delightful alone-ness to fretful loneliness?

As someone who’s been through this journey, I’d like to share my advice for maintaining your precious alone time, while successfully staving off painful loneliness.

1. Pay attention to how your alone-ness is making you feel.

This, in my opinion, is the #1 piece of advice you can receive on this topic. The amount of time one can spend alone while still feeling perfectly happy varies from person to person, and for introverts, this amount of time can be substantial.

Monitoring your own individual feelings about the amount of time you’re spending alone is the best way to know when you’ve crossed the line from tranquil to lonely.

If you choose to be diligent about this effort, keep a regular log of how your alone-ness is making you feel. Once a day, on a scale of one to ten, rate how happy you feel with the amount of alone-ness you’ve experienced that day.

2. Focus on hanging out one-on-one or in small groups.

The average introvert strongly prefers socializing with just one other person or in small groups. Introverts tend to dislike a lot of stimulation, so when they attend a gathering where large numbers of people buzz around them, they’re likely to leave the gathering feeling more distressed than when they arrived.

One-on-one or small group interactions are excellent for staving off introvert loneliness because they provide all the benefits of socializing without the overstimulation.

3. If attending a large gathering, set expectations about when you will leave.

It’s a bit of an introvert’s nightmare to go to a large social gathering (especially if you don’t know anyone) without any end-point in sight.

As I discussed in my previous article, How Your Flaky Friend May Have Gotten That Way, some people feel an anticipatory anxiety around social gatherings that make them prone to flake out—not because they don’t want to be included, but because they’re genuinely anxious.

One of the best ways to mitigate anxiety around large gatherings is to make clear— both to yourself and to whomever else might be invested—what time you need to leave. Not only will this prevent you from ghosting inappropriately early in the night, your host will appreciate that you came for as long as you could.

4. Keep to a weekly quota of social interaction.

Some introverts have wiped social interaction off their calendars altogether, while others feel overwhelmed by the amount of social gatherings they’re expected to attend. A good way to strike a balance between solitude and socializing—no matter which end of the spectrum you’re on—is to set a weekly quota for social interaction.

Let’s say you decide to hold yourself to two social interactions per week. If you currently have no interactions scheduled, this will prompt you to reach out and start inviting people into your life. If you receive many invitations per week, this gives you permission to attend only the two you’re most excited about… and turn down the rest.

5. Stay smart about your online socializing.

When you find real-life interaction draining, as most introverts do, it can be tempting to turn over your whole social world to the Internet. The Internet allows you to chat with people when you feel like it, yet disengage at any moment. It creates the feeling that you have social support even when you’re alone. There’s no doubt that this is an intriguing prospect to the introverts among us.

But don’t rely too heavily on the Internet (or your phone) to fulfill your desire for togetherness. It’s profoundly difficult to get to know another real person through a device. And if, at any point, the person you thought you knew turns out to be a fraud, you’ll likely end up lonelier than you were before you met them.

Keep these tips in mind, fellow introverts! We have special gifts to share with the world, so don’t let our propensity for loneliness get in your way.

Kira AsatryanThe Art of Closeness

Home for the Holidays | Interview in the Long Beach Leader

Interview by Dianne Anderson  (Staff Writer)

Christmas is near.

The rush for gifts and hustle for toys, throw up the tree, hours over a hot stove, a fast six days till the New Year. Then, the moment is gone.

Local pastoral counselor, Dr. Angela Chester, thinks maybe this year, families can slow it down a bit and try to enjoy each other, and let the little things slide.

As often happens, at least some of the headaches around this time of year comes from long standing rivals hurling small insults across the table. She said a lot of it can be avoided if people can stay in a mindset of gratitude.

Her own recent close call, a car accident has left her bedridden for two weeks, gives her time to reflect on all the things that she is personally thankful for, despite extreme back pain.

In general, she said both the nation as a whole, and individuals in the community, are grieving from the latest of 355th mass shooting for this year alone. Stress at the individual level for African American families dealing with the loss of a loved one, either by gangs or wrongful death shootings by police, has a stronghold on the social psyche.    

There is a lot of violence to take in.

“It’s almost like a double whammy. Our nation is having an identity crisis, trying to put a band-aid on a wound that keeps getting ripped open,” she said. Part of coming to grips is understanding the five stages of grief -- denial, anger, bargaining, depression and finally acceptance -- which is a natural process for everyone.

“Whether it happened in San Bernardino, Boston Marathon, the children of Sandy Hook in Connecticut, in Columbine. Everyone is like, is this real, did that happen?” she said. “That’s a form of denial.”

At times, anger becomes, “how dare they do this?” leading to the bargaining stage, and trying to make sense or creating solutions. That often becomes a catalyst for action, such as mothers advocating through Mothers Against Drunk Drivers to stop the senseless loss of children.

Because of the grieving process, some laws are changed.

“Some schools now have more security cameras, metal detectors because kids were coming to school with guns. That idea came out of the bargaining stage of our grief. It was a good idea,” she said.

Through depression, both the community and individuals should do what they’ve been taught for maintaining emotional balance, turn to each other for support, she said. Others will cycle between depression and anger over a period of weeks, or months, depending on the loss.

“But we have to decide that we’re going to do something [in the healing process]. The same way that we can’t stay stuck in our depression, we can’t stay stuck in our anger,” she said.

More than likely, the recent events will be part of this family holiday conversation. But, it could also serve as a reminder to be thankful for family, not just playing lip service around turkey dinner holding hands.

For more information, see http://www.drangelachester.com

How to Spot Depression in Your College Student This Holiday

Observing these signs and symptoms?  You may need to take action.

 
The young adult who left for college in September was a predominantly vibrant, optimistic, albeit sometimes stubborn, 18-year-old heading off to a new life away from home.

Some four months later, the person who walked through the front door for the holidays has changed, though it’s difficult to articulate why.  

As social obligations mount in celebration of the season, a few observations, as well as likely explanations, are made. [READ MORE]

Dealing with the Holiday Blues

The joys of the Christmas season is upon us -- trees are going up, garland is being placed -- but what about those who see this time of year as not so festive?  Trying to prevent depression and anxiety during the holidays can be challenging.  


Find out what you can do to prevent the blues and learn how to help those who suffer. Listen now!

MUSIC SPONSOR: NOW featuring Tiffany Spencer
SHOW SPONSOR:   Wrapmamma24   FroButter

The Healing Power of Music

An unconventional approach to recovery and coping, music therapy is a field of medicine capturing new attention due to its role in helping those who suffer from a host of ailments from PTSD, Cancer, High Blood Pressure, depression, General Anxiety Disorder, and more.

Join us as we discuss ways that you can incorporate music into your day-to-day routine and benefit from the universal language of music.

Understanding Emotional Eating

Do you have issues with food? Do you think you may be an "emotional eater?" What's an emotional eater?

Emotional eating is when a person uses food as an attempt to control, monitor, and cope with negative feelings or thoughts. Because emotional eating typically results in overeating, it can often lead to poor self-esteem, unwanted weight gain, and obesity.

If you are binge eating or sometimes not eating at all, learn how to recognize the triggers of emotional eating and understand the habits and causes.

Join us!

SEGMENT MUSIC BY: Bobby Winters Click for more on iTunes

SHOW SPONSORS:      Ask A Pastor   Airkii.com

9 Physical Symptoms of Depression

Most of us know about the emotional symptoms of depression, including feelings of sadness, anxiety and hopelessness. But you may not know that depression can be associated with many physical symptoms, too. Many times those suffering from physical pain do not seek help they need.
Physical pain can effect your emotional health. As some of you know, if you've ever had a migraine headache or a toothache, all you wanted to do was make the pain stop -- the last thing you wanted to do was be social or in a public setting.  In fact, many people with depression suffer from chronic pain or other physical symptoms.

Let's check out the 9 Physical Symptoms of Depression.

SHOW SPONSORS:  Black Heritage Gifts    Blessings All Around (Mobile Officiant)

Bad Choices, Bad Habits

A habit is any action that we have performed so often that it becomes almost an involuntary response. If we consider this habit to be undesirable then we may label it a "bad habit." People spend countless hours and dollars each year attempting to break these bad habits and often do not have any success. Why? Because there is no magic bullet. Change is hard work and there is no short cut to achieving it. The steps a person needs to take, however, can be very simply outlined. To effect a change in habits, one needs to bring the action back into the realm of consciousness and regain the ability to make choices. 

What's the Payoff?
The first step in breaking a bad habit is to look at why you find this action so compelling. In other words, what's the payoff for doing this seemingly negative thing? Since you've already classified this as a "bad" habit you may be tempted to say there isn't one. But look closer. There is always a payoff. Let's say your bad habit is yelling at your kids. What's in it for you? You let off some steam and feel a little better for the moment. Or you have a bad habit of leaving the dishes unwashed? The payoff could be that you get to spend more time on the Internet!


What's the Trade Off
 
Next, take a look at the trade off. What is it that you are losing by exercising your habit? This step should be easier. Just think why it is that you consider it a bad habit in the first place. Yelling at your kids is a bad habit because it leaves everybody feeling tense and tears down your children's self-esteem. You are trading a temporary release of tension for the emotional health of your children. Leaving the dishes undone is a bad habit because your kitchen is a smelly mess. To have more Internet time you are trading off having a pleasant living environment. When you look at it that way it doesn't seem like you are making very wise choices, does it? There has to be a better way.
Time to Make a Choice!
 
Now that you've weighed both sides of the issue--your payoff and your tradeoff--it's time to make a choice. It's no longer an involuntary act because now you know that you are making a choice every time you perform this action. You are choosing what you value more: the payoff or the tradeoff! Each time you start to do whatever the bad habit is now you have to actively choose. Which do you value more? Do you value more the relief you get by yelling at your kids or do you value their emotional well-being? Do you value more having more Internet time or having a pleasant place to live?
Substituting Better Behaviors
 
The whole reason you formed your habits in the first place is that they filled a need. You had tension that needed relief or you had a desire to surf the Net. As you break the old patterns you still need a way to fulfill these needs. You will be not only making an active choice to not do the old action you will also be making a choice to perform a better, alternative action in its place. Instead of yelling at your kids you might decide to go for a run every time you are feeling tense. Instead of letting dirty dishes pile up you may decide to use paper plates when you are eating alone. What the new habit is that you substitute isn't so important as whether you feel good about the choices you have made. After all, the reason you consider it a bad habit is because it leaves you feeling bad about yourself.
I t's Up to You 
 
By now you should realize that the only way to continue with a bad habit for very long is to sink back into denial of why you are doing it in the first place. Each time you begin to resume your old patterns the thought will pass through your mind that you are trading X for Y each time you perform that action. You will be forced to make a choice, whether good for bad, about continuing your habit. What choices will you make? The one that makes you feel bad about yourself or the one that makes you feel good? It's up to you.

Nancy Schimelpfening