Quick And Easy Weight Loss With These Tips 2

Quick And Easy Weight Loss With These Tips

If you are struggling to lose weight, do not lose faith. Weight loss is not as hard as it seems when you are armed with the proper information. The most important part is getting started, and you have already achieved that. Use the advice in this article to help you accomplish the rest of your weight loss goals.

Feeling full reduces our feeling of hunger. Feeling hungry causes us to eat. Eating causes us to gain weight. So feeling full more often will help us lose weight. One way you can “trick” your body into feeling full more often is by adding more fiber to your diet. Fruits and vegetables have lots of fiber, so do whole grains. But, if you can’t eat more of either of those you can also add a powdered fiber product to drinks, sauces, and even dips.

Exercise is a key component in your quest to lose weight. Without exercise, you will not be able to maximize your efforts of eating healthy and well balanced on an every day basis. Start by exercising 2-3 times a week, then increase to 4-5 times a week. The more cardiovascular exercise hours you put in, the faster you will see the pounds come off, as long as you are eating properly.

Weighing yourself on a regular basis and keeping track of your progress will help you stay on track with your weight loss goals. When you weigh yourself every morning, you will know instantly if you are doing the right thing, or if you need to change what you are doing a little bit.

Another great way to see how you’re changing, and motivate yourself, is to take a photo of yourself once every 1-2 weeks throughout your weight-loss plan. You will be reminded each time of the goal you are working toward and will have physical evidence that all your efforts, are, in fact, starting to yield visible results.

Incorporate healthy fats into your diet to maximize your weight loss. Healthy fats such as those found in salmon, nuts and olives, including olive oil, actually aid your weight loss efforts by making you feel more satisfied. In addition, your body needs fat to function well, so choosing healthier fats is likely to give a boost to your metabolism as well.

When you are trying to cut out evening snacks to help you lose weight, try brushing your teeth just after dinner. This way, you’ll have a reminder not to eat after that meal. Your fresh clean mouth can help motivate you to think of the new healthy body you’re developing with these good habits.

One helpful tip for losing weight is to practice mindful eating. Give yourself time to just eat and enjoy your food, instead of watching TV and eating or eating on the run. Although that can be tough in this fast-paced world, it will slow you down and help you focus on what you are putting into your body. Focus on the taste of the food, how you feel when you’re eating it and when you feel full. Stop eating just before you are full, as it will take your brain a little time to register that you have had enough to eat. Give it a try and you will feel more satisfied with your meals if you do!

Use the information in this article to help you shed those unwanted pounds. Since you were motivated enough to find this article, you are already ahead of the game. Let your weight loss journey begin! Remember to stick with it, and you will be achieving your weight loss goals before you know it.

The In-Office Emergency Nutritional Kit

The In-Office Emergency Nutritional Kit

Tired of having stare-downs with those boxes of Krispy Kremes, trays of brownies, and platters of cookies some well-intentioned but nutritionally clueless co-worker brings into the office? Be prepared for these and other nutritional setbacks at your office by stocking up on a few key items that will have your desk a veritable nutritional emergency kit.
Water: Bottles and bottles of water. Small bottles, big bottles, plastic bottles, glass bottles, whatever it takes. Having enough water within your reach everyday will keep you well hydrated as well as keeping your stomach filled when you’d otherwise fall prey to the lingering office munchies.
Fruit: Each week, bring a bag of fresh fruit to the office and store it in your desk. And don’t just stick with the common fare of apples and oranges. Berries, mangos, kiwi will keep for several days, more if you have access to an office refrigerator, and provide variety to whet your appetite for something other than those fudge brownies.
Protein bars: You can also use these as part of one of your daily meals. Be careful and read the labels. Many “nutritional bars” are nothing more than candy bars in deceptive packaging. Stay away from the ones with high sugar and fat content.
Vegetables: Bring a couple of small ziplocked bags of baby carrots, celery or your other favorite veggies that will keep.
Low-fat cottage cheese/low sugar yogurt: Small containers of these on hand will provide nutritional meal options.
Ricecakes: A bag of low-sodium ricecakes tucked away can satisfy a need to eat something crunchy. Just stay away from the ones loaded with flavored sugar coating.
Toothbrush/Mouthwash: I learned this trick from a friend who was a competitive bodybuilder. During pre-contest dieting, he would attempt to deflect the temptation to eat blacklisted foods within his reach by brushing his teeth. He said the last thing he wanted to do after brushing with minty toothpaste was chew a gooey piece of fudge or candy. Not bad for keeping your breath fresh, either.
Utensils: Make sure you have a serving or two of utensils at your desk, along with something to cut your food if needed.
Thermal-Lunchbags: Perfect for storing food when a refrigerator is not available. Available in many sizes.
The first step to staying on track with your eating, particularly at work, is planning. You don’t have the power to control what your co-workers bring into the office, but you can help ward off temptation by stocking up on a few items of your own. Remember, the point is to not make your own desk resemble a supermarket aisle, but to have enough options on hand in order to substitute for the really bad stuff should the need arise.

Why Fluorine Is a Useful Element

Why Fluorine Is a Useful Element

Fluorine is a very reactive element, and as such is often not seen in its elemental form. It is the 13th most common element in the Earth’s crust. Most fluorine is used is in the form of a fluorine compound, which is made of fluorine and other atoms. Chances are that most of the products and uses that come to mind when you think of fluorine are in a compound form as opposed to elemental fluorine.

That isn’t to say, of course, that elemental fluorine doesn’t have its uses; often it is used as a catalyst for other reactions or to help certain processes work smoothly. It is also used in manufacturing for a variety of purposes, including the creation of specific isotopes or as an ingredient in compounds that will be used elsewhere.

To give you a better idea of exactly how useful fluorine is, consider the following uses for both elemental fluorine and fluorine compounds

Uses of Elemental Fluorine

One of the more common uses of elemental fluorine is in rocket fuels, where it works in a manner similar to oxygen and helps the other materials in the fuel to burn.

There are still some uses for elemental fluorine in manufacturing, however, and even more in the laboratory and chemistry fields. Fluorinated compounds are used to create isotopically fractionated uranium, an important step in uranium purification for use in power plants.

Uses of Fluorine Compounds

While the uses of elemental fluorine are limited, the uses of fluorinated compounds are practically limitless. Fluorinated compounds can be used to create a number of different polymers and plastics, including some that are specially designed to withstand high temperatures or large amounts of stress without melting or breaking. Without fluorine compounds that are central components of a specific polymers, a number of modern uses of plastic wouldn’t be possible.

For years, it was also used with chlorine in the creation of refrigerants and cooling solutions but those compounds (called CFCs) were found to be dangerous to the Earth’s ozone layer. Refrigerants today use only fluorine combined with carbon and hydrogen.

Another use of fluorinated compounds is in glass etching, where hydrofluoric acid is used by a number of industries. In addition to decorative etching on glassware, this acid can also be used to mark light bulbs and other highly-sensitive glass pieces that would be much too thin for other etching methods to be used.

Of course, the most common use of fluorine compounds that people are familiar with is fluoride. Fluoride has been proven to help prevent tooth decay, and as such is commonly added to toothpaste and a number of mouth washes. Many places add a very small amount of fluoride to their water supply as well, enabling it to assist in purifying the water and also providing those who use that water with the benefit of fluoride even if they don’t brush their teeth or use fluoride mouthwash regularly. The largest benefit of fluoride can be had for children whose teeth are still developing, as the fluoride can actually help the growing tooth material to become stronger and much more resistant to tooth decay and similar dental problems.

Continued Usefulness of Fluorine

Even with the discontinuing of some products which contained CFC’s, fluorine remains a widely used chemical for all of the reasons listed above. Variations of the materials that fluorine is used in the manufacture of continue to be conceived and created, and the reactivity of the element lends it to even further usefulness as new polymers and other materials are created. It also plays an important economic factor as well, as the United States currently does not have any active mining operations for the minerals that are used to produce elemental fluorine and its compounds. Because of this, they are required to import all of their fluorine from other countries which still actively mine for fluorine minerals such as cryolite, fluorspar, and fluorapatite.

The Halitosis Of Bad Breath

The Halitosis Of Bad Breath

Bad Breath or Halitosis is the term used to describe unpleasant smell exhaled in breathing. There are different types of Halitosis. Transient bad breath is very common and is caused due to oral dryness, stress, hunger, eating foods containing garlic and onions, smoking and poor oral hygiene. Morning breath and chronic bad breath are the other types. The latter affects 25% of the population at different levels. This condition is caused by the overpopulation of certain types of oral bacteria like streptococcus mutans, and requires special treatment. Fetor hepaticus is a type of bad breath caused by chronic liver failure.

There are different factors that affect the mouth and cause bad breath. Dental decay, gum disease, food stagnation between the teeth, dry mouth, excessive bacterial activity on the tongue, throat or tonsil infection and catarrh are some of them. The factors that affect the airways and cause bad breath are sinusitis, polyps, dryness, foreign body, mucus flow, bronchitis, pneumonia and bronchiectasis. Food stagnation, gastric and blood influx cause bad breath. Bad breath can also be a sign of a significant general health problem.

Over 400 types of bacteria are found in the average mouth. Huge quantities of these naturally-occurring bacteria are often found on the posterior of the tongue, where they are undisturbed by normal activity. The surface of the tongue dorsum being rough provides an ideal habitat for anaerobic bacteria, which flourish under a continually-forming tongue coating of food debris, dead cells, and thousands of bacteria, both living and dead. The anaerobic respiration of such bacteria can yield either the putrescent smell of polyamines, or the “rotten egg” smell of volatile sulfur compounds (VSCs). When these compounds mix with mouth air, they produce unpleasant breath.

You can prevent bad breath by maintaining a high level of oral and dental hygiene. It requires cleaning of tongue right to the back, using a mouthwash recommended by the dentist, drinking plenty of fluids and avoiding too much of coffee. Sugar-free gum and fresh and fibrous vegetables are taken to prevent bad breath. Tobacco products should be avoided. Brush twice a day with fluoride toothpaste to remove food debris. Mouthwashes and mints give temporary release since they mask the smell for a few minutes. Rinses containing chloehexidine, zinc gluconate or chlorine dioxide should be used. Alcohol, being a drying agent, should be avoided.

Maintaining a proper water level in the body by drinking several glasses of water a day is important to prevent your mouth from being dry. Adding lemon juice to the water before drinking is considered beneficial. Eating yogurt, drinking green tea or chewing cinnamon or sugarless cinnamon gum can reduce bad breath.

First Impression: Advice For That First Date

First Impression: Advice For That First Date

First dates are tough situations. Oftentimes, they can end up being painfully awkward. So what do you do?

What follows are a list of dating tips to help you and your date get started on the right foot:

– Try not to meet at each other’s houses and try to drive yourself. This is so that if you want to end the date early, you won’t be trapped. This also helps avoid the impulse to invite your date in or not. Also, having your own car means you don’t have to worry about your safety; your date won’t know where you live and this avoids a date turning into some bad stalking nightmare.

– Try to keep the date as simple as possible. First dates can bring on jittery nerves. Jittery nerves and complicated plans do not mix. Just make it easy and enjoyable.

– Men, try ending the date first and do it politely, though make sure that you show you’re interested. This will make you stand out.

– Women, don’t wear anything provocative or too sexy. This sounds like an old cliché but first impressions last. Your date won’t know anything about you except for how you look and how you behave. He will take you at face value and giving him the wrong impression on what sort of person you are is not something you want to do.

– Try and wear clothing that makes you confident and that you are comfortable wearing. It will be uncomfortable enough without worrying about that tightness around you waist or the itchy necktie.

– Men, try to be specific about where you are going for the date. This will make the entire affair more comfortable and it prepares your date for what to expect and what to wear. Wearing a cocktail dress to a fast food joint is definitely out!

– Ask your date about himself/herself. A healthy interest in getting to know your date is a good sign to show him/her. This means that you want to learn about him/her and think of your date as an interesting person. Remember, the most interesting conversationalists are those who ask about others. Great topics are work, hobbies and sports. Just keep it light and conversational.

– Try not to overdo the perfume or the cologne. Too strong and the scent can be quite distracting. It’s very hard to complete an evening out with your date dazed by the smell.

– Mouthwash is important. Also, brush your teeth and bring a couple of mints if you’re eating out.

– And always remember… have fun and be yourself!

The well-known cause of bad breath is attributed to the emission of substances known as volatile sulfur compounds

The well-known cause of bad breath is attributed to the emission of substances known as volatile sulfur compounds

One of the simplest ways to discover whether you have bad breath is to demand that somebody perceive your breath. In any case, there are certain methods you can apply to check your breath by yourself. Simply lick the rear of your wrist and leave it for some minutes to dry. The odor you smell will normally be the smell of your breath.|A good way to smell your own breath without asking other people to help you is to scrape your tongue with tongue scraper. The whitish substance you scrap off from your tongue will give you a generally idea of how your breath smells.

The cause of bad breath in most situations is attributed to the presence of bad breath causing bacteria in our oral cavity, particularly in the tongue. However, there are certain factors that also induces bad breath, there are gum infection, dry mouth, smoking of cigarettes and the consumption of excess onions and garlic. Hence, it is significant to identify the main cause if you had the problem before attempting to cure it.|Perhaps you are searching for how to lessen your bad breath problem. In that case you will need to constantly drink plenty of water because this is the fastest and the most effective means to reduce your bad breath. The rationale behind this is that certain bad breath are caused by the dryness of the mouth, so drinking water constantly will help you greatly.|Did you know that allowing your mouth to be constantly dry would provide a safe environment for the bacteria in your mouth to keep multiplying? This will then bring about the release of malodorous smells when you breathe. So, to avoid this you will need to constantly brush and floss your mouth and you will also need to be drinking lots of water daily.

Have you been thinking of how to eliminate your bad breath problem? Probably the initial thing you will have to work on is your oral hygiene. Ensure you give specific care to your tongue, gums and teeth. Intensively brush your teeth at least two times daily, and completing the task with mouthwash. Making sure your mouth is kept clean will discourage the proliferation of the bacteria that induces bad breath.|One good way to cure your bad breath is to always make sure your mouth is kept moist. This will prevent bad breath from occurring. Drink lots of water and carry hard sugarless candies with you. This will produce moisture in your oral cavity that will drive away smells emanating from bacteria.

Did you know that one of the ideal ways to get rid of your bad breath is to keep your mouth hydrated and clean? With this, you don’t have to worry about going close to people or fear people avoiding you when you speak to them. So make it a habit to do it constantly and you will be the better for it.|Halitosis commonly called bad breath is induced by lots of factors. Normally, a piling up of bacteria in the mouth that releases bad smell is responsible for it. These bacteria commonly reside on the tongue. So, to check this kind of bad breath induced problem care must be taken to clean the mouth thoroughly. |Certain bad breath problems may be triggered by gum infection. Again, bad breath may not emanate from the mouth; it could be originating from the nose. This can occur in a person having a sinus problem. In this case, no mint will mask the odor. Hence, the ideal thing to do is to contact a specialist to help identify your problem and treat it immediately.

Bad Breath – the Cure is as Simple as the Cause

Bad Breath – the Cure is as Simple as the Cause

Bad Breath, also known as Halitosis (Halitosis is the medical term for ‘bad breath’) is an extremely restrictive condition, and it affects millions of people. It restricts people from leading a normal life. Have you ever shied away from a conversation because you knew you had bad breath ? Or have you ever cut a conversation short because the person you spoke to had bad breath ? There wouldn’t be a person on the planet who hasn’t. Bad breath is a social turn-off.

And it doesn’t just restrict people in their social lives, it has far-reaching ramifications for Business people who deal face-to-face with customers. I mean, what chance does a Salesperson have when they have bad breath ? I bet they would have a better chance of closing a deal if they had fresh clean breath.

There is a massive misconception about what really causes halitosis. Some definitions point towards poor oral hygiene, general neglect of the teeth, periodontal disease (gum disease), deeply furrowed tongue, sinus infection, tonsillitis, diet, drying of oral tissues, digestive problems, smoking, systemic diseases, lung or sinus infection, uremia, or cirrhosis of the liver, helminthiasis (intestinal parasitic infections), diabetes, kidney failure, sinusitis, tonsilloliths, gastroesophageal reflux disorder (GERD), trimethylaminuria (TMAU), hormonal changes, and a wide variety of prescription drugs……..

There are volumes and volumes of studies and reports on what causes halitosis, and what fixes halitosis, and there are hundreds, if not thousands of so-called solutions for treating bad breath. Gum, Breath mints, breath strips and mouthwash are NOT the answer. They are just part of a multibillion-dollar-a-year industry which provide a very short ‘mask’ for the real cause. Did you know that most commercial mouthwashes contain more alcohol than a six-pack of beer?, or did you know that most commercial toothpastes contain a ‘soap’ that actually dries out your mouth?

But when it comes down to pure logic and basic sense, there appears to be just one stand-out proponent of a bad-breath ‘fix’, and the evidence to support this is so simple to understand. Dr. Harold Katz proposes that bad breath (halitosis) is caused by the reaction of (i) naturally occurring bacteria in your mouth with (ii) certain proteins that are found in foods we eat, as well as in mucus/phlegm, blood and broken-down oral tissues. And that’s it.

The bacteria that is found in our mouths is necessary for the initial stages of digesting the foods we consume. But sometimes the reaction of these bacteria and certain proteins will result in the odorous sulfur compounds being present in our mouths, and these compounds cause bad breath. Dr Katz calls these “volatile sulfur compounds” (VSC), and the ‘fix’ is quite complex, but at the same time it is simple. What you obviously need to do is stop the bacteria/protein mix from creating the odorous VSC. The way this is done is by adding “oxygen” to the environment they live in (tongue/throat). By adding oxygen, the end result is the formation of a “Sulfate”, which has no odor or taste.

If this all sounds too scientific, then you need to read the FREE Bad Breath Bible. This ebook explains bad breath in simplistic terms, and demonstrates just how simple a bad breath solution can be. The solution can be as simple as changing from a soap-filled toothpaste that dries your mouth out, to one that actually assists in converting odorous sulfur compounds into odor-free/taste-free sulfate. You brush your teeth everyday, so it’s not like you will need to change you habits to enjoy this bad breath solution.

One of the best ways to effectively combat bad breath is to forge an atmosphere that is a bit hostile to bacteria that induces bad breath in the mouth

One of the best ways to effectively combat bad breath is to forge an atmosphere that is a bit hostile to bacteria that induces bad breath in the mouth

Do you know that you can combat your bad breath problem by using a sonic toothbrush? This device flushes out the bacteria that use the gums as shelter. More so, there are specially made plastic mouth tray, which contain some quantities of peroxide under the bacteria in your mouth. This device is properly fitted in your mouth to attack the bad breath causing bacteria.|It is always recommended that you inquire from your dentist about any bad breath remedy you have stumble upon. Don’t use it without your doctor’s say. You have to do this because there are several causes of bad breath. Hence, there are different cures or treatments that will best address each problem and only the doctor can really know which will be most effective for you.

Do you want to get wholesome bad breath cure? Then your best bet is to blend natural and non-natural treatment options and don’t ever apply any treatment without contacting your dentist in the first place. Doing this will not only help you attack the main problem but will free you from further complication.|If your plan is to start looking for bad breath cures, then the initial thing you have to know and do is to ensure you practice excellent oral clean up. Hence, brush your teeth as well as tongue two times everyday and also floss on daily basis.|Did you know that studies have shown that people who floss emit fresher breath than those who do not? So, to combat your bad breath flossing is what you have to do regularly because it will help you get rid of trapped food remnants and stop them from becoming a safer heaven for bacteria to dwell in.

Perhaps you are constantly suffering from a dry mouth? Do you know you can obtain an artificial saliva replacement from your dentist? So check with your dentist and ask for it. Again, if you have an allergy that is inducing the problem, then make effort to find out your allergen. So you can effectively work towards preventing that allergen.|One good way to treat your bad breath problem or even prevent it is to go for routine dental clean up to dental hygienist. Make sure you have this professional procedure performed on you after every six months to prevent plaques from accumulating between the teeth.

If you want to combat your bad breath problem then you will have to lessen the food you allow for the bacteria living in your mouth. The bacterium that induces bad breath survives on foods that are high in protein contents. Perhaps, it would interest you to learn that vegetarians who consume less of food that are low in protein hardly have issues of bad breath to bother about.|When it comes to curing bad breath, applying mouthwashes regularly may often not be that ideal for you. Seeing that they consist of chemical, nonetheless, you can apply a mouthwash as baking soda melted in water everyday without any complication. This is a natural solution and quite safe to apply everyday as a gargle which will also stop bad breath from coming close to you.|Do you know that by including yogurt to your meals routinely can aid in curing your bad breath? If your aim is to prevent the occurrence of t he problem, this method can equally help you achieve this feat. This because yogurt is rich with harmless bacteria and similarly has a general health benefit for the entire system of the body.

Solid Advice For A Successful Weight Loss Plan

Solid Advice For A Successful Weight Loss Plan

The need for weight loss is experienced by most people at some point in their lives. In spite of this, many people are clueless about the best way to approach weight loss in a safe and effective way. This article contains the weight loss steps and strategies necessary to do just that.

Implement dancing into your weight loss regimen. You will find that dancing is one of the funnest activities you could do with so much exercise involved. Without even knowing it, you will quickly shed the pounds as you dance your weight right off. At the same time, you are having a great time and forming a new hobby.

Avoid white pasta. White pasta contains almost no nutritional value. White pastas are made with refined flour, sugar and salt. Refined flour is flour stripped of its nutrients and fiber. In the end all you have is a fattening filler. Switch to whole wheat or unrefined pasta to lose weight.

If you are looking for a sweet treat without all the sugar, then you should try adding a dash of cinnamon to your favorite fruit. This gives the fruit a rich desert feel without all of the sugar. Have your cake and eat it too when you make your fruits a desert.

When you are trying to lose weight, make sure you are getting enough sleep. Getting at least eight hours of sleep a night will give you more energy during the day for exercise, while decreasing your need for additional calories for that energy. Also, failing to get enough sleep will decrease your metabolism.

A great alternative to some of the fattening soups on the market is garden bean soup. This type of soup is fantastic for filling you up, so that you do not have to consume additional food. Also, garden bean soup is extremely light, so you won’t have to worry about your weight upon eating.

A good way to lose weight is to start keeping a daily journal of the food you eat. By keeping a journal of the food you eat, you’ll be more inclined to stick with your diet and you can keep track of what foods you like and which ones you don’t like.

With all of the fancy coffee drinks that are available, it is no wonder that a lot of us need to lose some weight. Many of the fancy coffee drinks have a lot of calories, so just stick with regular coffee. You will save money and you will save calories, it is a winning situation for you.

You need to eat meat, poultry and fish daily because they provide protein, trace elements and certain vitamins to your body. Prepare your poultry the non-fat way: remove the skin and the excessive fat. Choose meat with no or moderate fat. Make sure the restaurant where you frequent uses healthy meat.

Although many people need to lose weight, or know someone who does, it can still be a very confusing topic. Reliable weight loss is possible by following the advice presented in this article. Use the tips mentioned to start or enhance your weight loss and meet the goals that you have set for yourself.

Fighting Depression by Restoring Your Routines

Fighting Depression by Restoring Your Routines

When we have depression, one of the things we drop from our lives is a routine. Most humans need routine as it adds structure to our lives. During bouts of depression we find it hard to go about our daily lives with a sense of purpose and direction. Restoring your routines will help to counteract this problem.
Even the simplest things can appear to be beyond us and therefore get put aside. When this happens, we are in fact, only moving further away from a “normal” life.
To reclaim a normal life, return to doing normal things.
A major effect of depression is a feeling of losing control over ones life. We start to feel that everything is happening “to us” rather than through the choices we are able to make. By reinstating your routines you can begin to regain more control.
Start by writing a list of the day-to-day activities that you may no longer participate in.
I include a few simple suggestions below and possible remedial action you might take for each.
1) Brushing your teeth. Clean your teeth twice a day and use a mouthwash. There ARE going to be times when you smile, so make sure you are prepared! Even if the smile is accidental, there is no point in having a piece of lettuce between your teeth.
2) Remain well groomed. For men this would include having a shave every day, for women, putting on make-up (I know of some men and women who need both!). Trim your fingernails.
3) Personal cleanliness. Have a shower every day and use a deodorant, after-shave, cologne or perfume.
4) Clean clothes. Put on fresh clothes every day. Make sure your clothes are ironed; even if someone else usually irons on your behalf, taking charge of your own ironing will help in your recovery.
5) Eat sensibly. A loss of ones appetite, especially for sensible foods, is very common. Make the effort to eat as much fresh fruit, vegetables, fibre and nutrients as possible. If you find that your stomach is in a knot and the thought of eating fills you with dread, try taking these things in the form of a drink. Use a food blender, juice extractor or similar. There is a wide variety of these machines on the market. Adding an appropriate multi-vitamin supplement to your daily diet can also help. Don’t be afraid to allow yourself a food treat now and again, just be careful not to overdo it. “A little of what you fancy does you good”, with the emphasis on “little”.
6) Get out as often as you can. Even if, at times, all you think you can manage is going out into the garden, then you are, at least, getting some fresh air and a bit of sun on your face. Exercise is a great way to lift your spirits, so even going out to post a letter will help.
7) Keep in touch with family and friends. Losing touch with our loved ones leaves us feeling more isolated so make the effort to meet up with those people you care about and who care about you. Even if you feel that you can’t manage to see anyone face-to-face, phone them, write a letter or use email. If you don’t want discuss your life with people you know, you could consider the likes of internet forums as an outlet for expression. Talking to strangers is often easier.
8) Look after your personal environment. Housework not only improves the look of your surroundings but also provides good, low level exercise.
9) Don’t get bored. Do ANYTHING to fill in that gap. Do a crossword, read a book or magazine that you find interesting, polish the silver, polish your shoes, shave the cat. Just do SOMETHING. Make it an activity you have to concentrate on so that your thoughts are, at least temporarily, distracted from the depression. Even 5 minutes of concentrating on another subject is a welcome “holiday”.
Now turn your list into an action plan. Take the points you have noted down and make a chart with all the various activities you have listed. Each day, tick off each step as you go. Not only will taking positive action improve the way you feel, but by showing to yourself that you ARE taking action to defeat the depression, you will give yourself a well deserved feeling of achievement.