How Talk Therapy Can Help Depression



Depression is one of the deadliest mental health conditions there is. Recently, people have been committing suicide because of this mental illness, and they are not just ordinary people. They are rich and famous – the people we thought who has everything. What could they be possibly be worrying about?

Meanwhile, there are people in their house who may be suffering as much – we never know. If only people start to recognize that depression is a severe medical condition that needs our utmost attention, we could save lives. As John Draper, a counseling psychologist, said, “Helping people feel understood and cared about saves lives.

People who are suffering from depression should know that there is help. Many professionals are willing to lend a hand and fight the battle with them. They have to find the courage to reach out. It may be hard for them. Nevertheless, depressed people should learn about talk therapy and how it can help them.

Benefits Of Talk Therapy To People With Depression:

  1. Talk Therapy Is Safe.

It doesn’t require any alteration in our body as it does not use any medications. Therefore, there would not be any side effects or contraindications, making it convenient, especially for those already taking prescription drugs for other medical conditions.

  1. Talk Therapy Changes Your Perspective.

Depressed people tend to have a negative perspective. They can be full of frustrations, regrets, and fears. Talk therapy aims to alter the way they see things. It presents situations from a different angle, making them see things from a lighter perspective.

  1. Talk Therapy Provides A Comfort Zone.

Depressed people find it hard to trust other people. They lose interest in going outside their comfort zone and meet new friends. When you see talk therapy, it will provide you with a safe place to pour in your emotions. You can tell everything to your therapist without the fear of being judged. As psychologist Caroline Oppenheimer said, “It’s the vulnerable ones who are very sensitive to social evaluation.”

  1. Talk Therapy Is Convenient.

It is natural for us to talk. It is what we do from childhood to adulthood. Talk therapy is suitable for any age, regardless of the severity of depression. It is a tool to express all our hidden emotions and thoughts that might be causing distress.

  1. Talk Therapy Is Healthy.

Our body has its natural way of flushing out all the toxins inside our body. Talking is one of those. Through it, we can clear all the negative thoughts inside our heads that may cause us to lose sleep. Slowly, it can lighten up the burden we are carrying inside.

Recognizing a person suffering from depression is challenging. Some may conceal it with laughter. They want to look and feel strong despite the darkness they feel inside, but sometimes, it all starts with keeping it away from people around us. “Many people function well with depression in front of others. It’s when they start their day, end their day, or isolate themselves from others that the symptoms are obvious,” according to a statement by Susan Fletcher, Ph.D.

If you think you or someone you know is experiencing unexplainable darkness and hopelessness inside, remember that there is help. There are many ways you can fight your condition, such as talk therapy, and there are many people out there who are ready to listen. Nothing is going to work overnight, but the acceptance of one’s situation is the first step.

Therapy 101: When Is Online Dating Bad For You?

Despite being a licensed therapist, I have done many things that other single young women have done at least once in their lifetime.

The most unforgettable one for me was online dating. It happened in 2010 when I was getting my Master’s degree and interning at a mental health facility. My load in the university and at work kept me from going out and meeting guys, so I decided to try going to a virtual chat room. I figured that it was the next best option for me to meet new people.

My Chatting Experience

The first time I went on the chat site, I felt overwhelmed by all the pings I got from the men. It was one chat box after another, and I could not even say hi to at least one of them as the boxes continued to pop up. That was not a great experience, but it made me feel good that many people seemed to want my attention.


After a few tries, I finally learned how to filter the individuals who sent private messages to me. Doing so was a lifesaver, considering it allowed me to understand which man was on the chat site for fun or a serious relationship. Of course, I wanted a fun boyfriend, but I also did not dream of becoming a mere notch on someone’s bedpost.

My friends said I was fortunate to find a great man on chat. His name was Chad, a young medical doctor who could not find an opening in his schedule to attend blind dates. But as we got closer and our connection deepened, I was pleasantly surprised when he told me he had already bought tickets to fly to California to meet me.

It was the beginning of a fantastic relationship. Chad tried to visit me as often as possible, and I did the same. Then, he popped the married question, and we lived happily ever after.

Would I Recommend Online Dating To Everyone?

Put, no.


As you know, I was not the only person who tried online dating. It was more convenient than the conventional way, after all. You did not need to spend any time looking good for your date, especially if all you would do was chat or talk over the phone.

Despite that, I had seen many people in despair because the man or woman they liked on the internet turned out to be a poser or a fraud. One of my best friends even got conned as the guy she was talking to at the time cried to her about getting evicted from his apartment. The guy blocked her as soon as she sent $2000 to him, showing his real intent.

Furthermore, online dating requires a lot of patience. It is technically a waiting game, and you have no clue when the wait is over. I only had to stay on the chat site for six months before I met the love of my life, but I knew many people who were still there even after years of waiting.

So, as helpful as online dating was for me, I would not recommend it to everyone.

When Is Online Dating Bad For Me?

If you dove into the chat scene before reading this, that’s all right. You do not need to step away from it, especially if you have met some potential people to date. I would merely suggest checking out the scenarios below, which would indicate when online dating could be bad for you.


It Makes You Decide Wrongly

I had a confident-looking client who needed my help to get over her current online relationship, when I asked why she said that she was dating a married man.

“Please do not think of the worst of me,” my client uttered hurriedly. “I did not know about it at first, but I stayed in the relationship even if I promised myself that I would never be a homewrecker. My boyfriend’s wife found out about me, but the guy was not sorry at all, so please help me strengthen my resolve.”

It Exposes You To Things That Do Not Make You Happy

A client I recently had told me that she did crazy things on the internet to please the man she met on a chat site. She was brave enough to admit her desperation to be with someone. Hence, even if she wanted to wait until they met to be sexual with the guy, she felt obliged to do so on cam so that he wouldn’t leave.

The fact that the woman reached out to me even if she was still with the same guy was a cry for help. She was unhappy, but she was also unsure if leaving the guy would suit her.


It Pulls You Away From Your Loved Ones

Another friend had an online boyfriend who wanted to keep her for himself. It sounded sweet until she said he would get upset whenever she hung out with her family. And one time, she caught up with her friends without asking for his permission, and he refused to answer her calls until she apologized.

The woman needed therapy as the relationship was draining her. She did not want to turn her back on her loved ones. However, she felt it would be impossible for her to find a new man.

What Can You Do?

Leave. It may seem scary initially, but it’s the best decision you will ever make in any scenario mentioned above. You need to retake control of your life, which has been driven by the guy you’ve been dating online.

Perhaps you will meet someone like my Chad on the internet in the future, but if your man acts anything like the guys my clients try to run away from, that’s terrible news.


How To Stop Being A Loner – Therapist Explains



That’s the word most people use to define a person who prefers the company of no one. They would rather stay at home than meet some friends. If you ask what they do for fun, they would mention anything like reading a book, watching a movie, or sleeping.

Alas, that’s the same word most friends and family used to describe me.

How I Became A Loner

My psychology teacher said that our traits are typically inherited from our parents. It made sense for some of my classmates back then because I saw some nodding or nudging each other. Perhaps it also applied to me, although I had one trait I did not think I inherited from mom or dad: enjoying loneliness.

You see, my father had been a politician and businessman all my life. He had an office at the city hall and in his company, but there were many times when people would come to our house to talk to him. And like most politicians, dad had a certain charm that drew people towards him, so he was far from a loner.


As for my mother, she was a first lady material. She was kind, polite, respectful, and gracious to any person of any age. You would never see her frown at anyone, and she could hold her own during any conversation. At the same time, mom managed to stay fit and beautiful as she aged, so everyone was also charmed by her.

If I were honest, I did not know when I decided to embrace my lonesome. One day, I felt it would not bother me if all my friends went away for good. I was not depressed or anything – to clarify. It was as if it clicked in my head that the people around me were not all friends because they liked me. Some were nice because of my parents – specifically, the favors they could ask.

As a result, I decided to hide. I would refuse to leave the house unless I went to school, church, or on a family vacation. If my friends wanted to hang out with me, they could come over, but I would not be seen in any public establishment.

When I Got Fed Up With Loneliness

The downside of my decision to become a loner was that I did not get many suitors while growing up. While most of my friends started having boyfriends in middle school, not even one guy showed interest in me. Although I would envy them sometimes, I would shrug it off and think it was for the best.


After a few years of being a loner, I did not foresee the day when I would want to end it and be with someone. Once I felt that I immediately felt like getting a boyfriend or going on a date, which I had not experienced. I was already 22 years old then – mind you.

Despite my willingness to stop being alone, the problem was that my trait had already tarnished my reputation because it made me seem snobbish and unkind. As you know, those are a couple of characteristics boys do not like in a girl.

Getting Help

I felt claustrophobic in my world, so I had to see our family’s therapist. An unconventional suggestion of our therapist was reinvention or relocation.

The mental health professional explained that it was healthy to reinvent ourselves. “It is one way of showing people a different side of you. It does not make you look crazy or anything; many even feel loved. However, I do not hear many people talking about or doing it because they are afraid to change. Are you afraid of change?”


“Not at all,” I replied. That’s the truth I knew I had to do; that’s why I sought the therapist’s help. “But why would I ever relocate?” I asked.

The therapist smiled. “Relocation is inevitable if you cannot find a suitable man for yourself here. Like birds migrating to various parts of the globe, you should never feel the need to remain stuck wherever you are, especially if you have the means to move.”

All I could do was nod. It took months before I decided to seek a therapist’s advice, and I only did it because I did not know how else I could stop being alone. And my therapist was correct – I might need to change my location if I could meet someone in my city.

What Happened?

I remained in therapy for a few weeks, trying to learn how to boost my confidence and reinvent myself. I was already looking for a new state to live in when I met a sweet man named Jim near the house. We hit it off at once, and the rest, as people say, is history.



A Battle Towards Depression

“It was all in your mind,” a common phrase that most people around me say whenever I talk about my depression.

It is a phrase that somehow invalidates what I am going through, particularly in this battle with depression.

battle with depression

“You’ll get over it” is somewhat the same as the previous statement. It attempts to shift my depressed mind into thinking that I am capable and mentally strong, not depressed. It may not sound very comforting, but it gives my depressed self that tiny piece of assurance. Often, it gets into me, and I tend to believe it. However, I see it as something that people would tell me to get rid of the unwanted sadness I bring in.

“I know what you’re going through” is one of the phrases I often hear, but I don’t want to. Sure, people know that depression is making me lose control. But who doesn’t? The statement makes me feel like there is no room for me to express my deepest thoughts and feeling because they already know what I am going through. But do they understand?

“Get over it.”

This phrase invalidates my condition. It depresses me to think I am not worthy of anyone’s time, attention, and effort. It makes me numb and unable to concentrate. It makes me feel more depressed and anxious. It makes me think that seeking help is not an option. It makes my problem worse.

These are quite a few depressive things that I often hear from people who do not understand what I am mentally and emotionally dealing with. They only know depression, but they do not understand how depression damages a depressed person’s life. Fortunately, since I know I am not okay, I insisted on finding the best solutions for my condition.

the hardest parts of the journey to recovery is letting go of people you used to be with.


I Let Go Of Toxic People

One of the hardest parts of my journey to recovery is letting go of people I used to be with. It was a decision I thought I could never make sense of. I have this fear of being alone. I was allowed to be surrounded by individuals because I thought that was the most important thing to do during depression recovery. However, the more I engage with different people and their different opinions towards my problem, the more I feel suffocated.

So when everyone around me became too demanding, insensitive, uncaring, and inconsiderate, I shut them off. I felt bad at first because some of them are close friends and family. But ever since I surrounded myself with fewer people, it all made sense. It became clear that choosing the right people who will stick with me during this exhausting disorder recovery process is more empowering than keeping the toxic ones near.

I Expressed My Emotions Even If Others Do Not Entirely Care About It

Another thing I realized during the worse stages of my depression is that keeping your mouth shut will only make you feel even more alone. So regardless of others not wanting to hear me or not being interested in what I am going through, I still decided to let them know about my depression. It is not because I wanted them to sympathize with me or anything, but because I want to remove the weight in my chest despite the consequences of people not minding.

I realized that expressing my thoughts and feelings about my condition has nothing to do with other people’s reactions. It is about how I should not endure the emotional pain that ties me to a struggling mental state. At some point, I got a little scared that the method will bring me more uncertain emotions. But to my surprise, it became a way for me to focus on myself and not give a damn about what people would think and say.

Sought Professional Help Despite Fears

Seeking For Professional Help Despite My Fears

At first, I don’t entirely believe that counseling and therapy would bring me the solutions I needed for my depression. But despite the hesitations, I went through the process. The counseling and therapy sessions are not that perfect, but the key points of depression recovery are there. That is where I realized that there are so many things that I can do to manage my condition.

Final Thoughts And Takeaway

Overcoming Depression

I realized that I am more capable of handling myself. I was surprised that I am almost near my depression recovery after considering some lifestyle adjustments. I became more empowered and self-aware. Seeking professional help helps me get through the times I can’t control myself, which I am truly grateful for.


What is the risk of depression?

What are the two kinds of depression?

Does depression damage your brain?

What does depression do to your brain?

What can happen if you don’t treat depression?


Most of us don’t see people express their emotions and thoughts due to fear of judgment, criticism, and rejection.

Depression is one of the most terrible conditions you can expert, but it doesn't spell the end for you

Depression Symptoms Affect Our Lives

At times, it is not easy to spot depression. There are too many factors that can contribute to the development of depression, and some symptoms confuse depression with other mental illnesses. It is a condition that most of us fail to understand, despite sometimes experiencing it firsthand. The difficulty of that particular scenario lies in the stigma that asking for help is for the weak.

It is not easy to maintain an overall balance, especially when dealing with it because it affects our mental health. Depressing, though we know how depression functions and affects our lives, most of us still ignore it. Perhaps that is because we are used to hiding sorrow and pain. After all, we believe that what we are going through is not somebody else’s problem. That mentality often leads to a complicated situation leaving us in a devastating silent mental health battle.

Professional Help

With all the terrible complications that depression can bring into our lives, one thing is certain. That is never to give up trying to get better. Many things can help us get rid of mental illness. It is only a matter of self-awareness and proper understanding. To begin with that, we should exert efforts in acknowledging depression’s damaging symptoms, working our best to focus on coping strategies, and seeking professional help if needed.

There Is Always An Incessant Need To Address Your Depression Immediately

The answer is simple. We need to address depressions because it ruins our lives. It makes us feel incapable of so many things. It affects everything we do at school, work, and home. It ruins our focus and ability to complete tasks. It makes us irritable, exhausted, and excessively sad over nothing. It influences us to commit destructive behaviors. Some of which are smoking, drinking alcohol, staying up late, not getting enough exercise, etc. It also makes us lose concentration and suffer from declined performance.

Destroys Our Ability To Communicate

Also, depression destroys our ability to communicate and engage with people. That supports the habit of constantly isolating. It makes us feel unloved and unaccepted that we often pushed people away. Depression makes us completely unaware of our social actions, making us contribute only to small talks and vague answers to questions. Sometimes, we intentionally hurt people verbally. Depression makes us doubt others’ intentions often, even if sometimes we know if those are for the best. It influences our minds to focus on other people’s mistakes and disregard their efforts.


Causes Us To Behave Negatively Towards Ourselves

Depression causes us to behave negatively towards ourselves. It builds insecurities that often stick for too long. It leaves us with an unrealistic low self-image that takes a toll on our self-confidence. It makes us pity ourselves up to a point where we no longer want to become a better person. It makes us feel weak and emotionally vulnerable. The condition contributes a lot to our anxiety and stress, and it holds on to our fears and doubts.

In some unfortunate cases, depression often makes us lie about everything, including our feelings. We often hide the pain through fake smiles and laughter. It is so intense that we sometimes end up harming ourselves emotionally and physically. At some rate, depressions lead us to our doom as some of us commit suicide.

Never Get Tired Of Healing And Recovery

It is actually truly powerful that it can make us change a lot in handling ourselves and others. With this, we should realize that the terrible condition is manageable as long as we know how to take care of ourselves. We must understand the importance of accepting the situation. That way, we can process things and easily make room for coping defensive strategies and lifestyle changes such as:

  • Practicing Coping Skills One At A Time. There is the need to focus to motivate ourselves to be better until we are halfway done. We must maintain the desire always to get better no matter what.
  • Having A Sense Of Accomplishments. One way to deal with mental health problems is by focusing on something we can control. We need to have a realistic goal to measure our capability, especially when we can only rely on ourselves for healing.
  • Developing Self-Appreciation. We may not easily turn off our self-judgment, but we can always put higher regard towards our self-compassion and self-worth. Thus, we need to deal with a thorough process of better self-awareness and self-understanding.
  • Removing Toxicity At All Cost. Sometimes, our overall problem lies with the toxicity we surround ourselves with. If we want to get better and heal mentally and emotionally, we need to eliminate sad things, whether it involves our dream job, family, friends, or special someone.


What are the 4 causes of depression?

What depression means?

What are the top 5 symptoms of depression?

What are the 6 types of depression?

Who is most at risk for depression?

Frequently Asked Questions About Depression Myths

For some reason, many people believe that they entirely understand depression just because they often feel like their sadness and isolation are giving them a strong sense of warning signs. Typically, they base their conclusion on the emotional impact of the things they cannot control. Though there is nothing wrong with that, the problem lies in the misconception of what the mental health condition is genuinely all about.


It is funny that people usually self-diagnose and assume that their emotional meltdown is related to a mental illness. Unfortunately, no one can blame them as they only understand what they are emotionally and mentally going through. However, self-diagnosing a mental health condition is not just about who’s feeling what. It takes more than just sadness and a series of isolation to get to the bottom of the mental illness.

Fortunately, I have here some frequently asked questions that somehow answer people’s confusion about depression. Let me walk you through a couple of information that can straighten those depression myths.

What is a fact about depression?

Depression, a known serious mood disorder, is the leading cause of disability in the United States. It affects people between the ages of 15 and 44 years old. In terms of gender impacts, it affects women twice as likely as men to be diagnosed with mental health conditions. Aside from that, research shows that nearly 50% of those diagnosed with depression are also diagnosed with an anxiety disorder.

What are the seven types of depression?

The seven types of depression include Major Depression. It causes a tenacious sense of sadness and loss of interest and can interfere with your daily functioning. Persistent Depressive Disorder or also called Dysthymia. It is a chronic form of depression that causes an individual to lose interest in life, lack productivity, and feel hopeless. Another one is Bipolar Disorder or manic depression. It brings severe high and low moods to an individual and affects sleep, thinking, energy levels, and behavior. Nest is Seasonal Affective Disorder (SAD), or the type of depression related to seasons changes. There is Psychotic Depression. It is a severe mood disorder that requires hospitalization due to some Worrisome signs and symptoms. Peripartum (Postpartum) Depression or also known as “baby blues.” It is a type of depression that is very common, affecting 1 in 8 women during the first months after childbirth. Another one is Premenstrual Dysphoric Disorder (PMDD). It is a state in which a woman experiences difficult depression symptoms, irritability, and tension before her menstruation. Lastly, there is ‘Situational’ Depression, similar to clinical depression. It is a type of adjustment disorder that affects everyday life following a traumatic event.

Is depression the number one mental illness?

Major depression is considered one of the most widespread mental illnesses. It impacts more than 16 million or almost 6.7% of American adults each year. Depression can affect anyone, at any gender and age, and people of any race or ethnic group. The mental health condition is never a “normal” part of life, regardless of age, gender, status, or health situation.

What is the number 1 cause of depression?

There are many possible causes of depression that affect all types of individuals. These include inadequate mood classification by the brain associated with an experience of brain injury, early psychological trauma, or chronic maltreatment. It can also come from genetic vulnerability or those that refer to the inherited characteristics passed on from parents to their children. Depression can also come from stressful life events, medications, and medical problems.

Is depression always caused by something?

Everyone’s life experiences and stress factors are different. Thus, it is fair to conclude that their mental health struggles often come from a combination of factors that can contribute to a developing state of depressive symptoms. It’s important to keep in mind that you can’t always identify the cause of the mental health condition or even change difficult circumstances. You can’t always know the answer to everything about depression. However, the most important thing you can do is recognize the signs and symptoms and seek immediate professional support.


How to know if an individual should go to a mental hospital?

It is significantly important to seek professional help when your mental health struggles become serious. Some of the more damaging symptoms of a mental health crisis that you should watch out for include not eating, not taking important medications, and not properly taking care of yourself. Also, if you seem tired all the time, you experience brain fog regularly. You get muscle cramps and experience a series of serious headaches. You can insert it into your list of warning signs.

Can you have seasonal depression and regular depression?

Major Depressive Disorder with Seasonal Pattern, or formerly known as seasonal affective disorder (SAD), is characterized by recurring incidents of depression in late fall and winter. Usually, the alternating periods of normal mood for the rest of the year are quite normal for some individuals dealing with physical impacts.

Does depression make you age faster?

Unfortunately, a new study found out that people living with a major depressive disorder are biologically affecting older individuals. However, since there are no exemptions, it also affects people without depression, and that childhood trauma worsens this effect. Thus, the brain physically ages faster when depressed when looking into the brain’s changes, even when an individual is still young.

Can you inherit depression?

Honestly, no one simply “inherits” depression from their parents. Each person inherits a series of unique genes that may or may not affect the psychological state. However, in some instances and certain gene combinations, the mixed-up can predispose to a particular illness, including any related health disorder such as major depression and bipolar disorder.

What are the risks of depression?

There are specific risk factors that can affect depression. It could be personal turmoil or disputes with friends or family, past physical, sexual, emotional abuse, traumatic life events, constant medication, and an unstable emotional state. Sometimes, even good things in life, like moving or graduating, could make someone depressed.

Is mood disorder the same as depression?

When our general emotional state is distorted or inconsistent with your state of affairs and interferes with your ability to function, then it is considered okay to say that you have a mood disorder. It can be seen when you are extremely sad, empty, or irritable, or you may have moments of depression varying from being excessively happy.

Does depression physically age your brain?

The latest research out of Yale University explains that depression can physically change a person’s brain by hastening an aging effect. The effect leaves them more susceptible to illnesses associated with old age, such as dementia and Alzheimer’s. Depression can make people look physically older by speeding up the aging process in our cells.

Are depressed brains different?

Several scientists have found some delicate but essential differences when comparing a depressed brain versus a normal brain. There is a constant change in depressed brains, including brain shrinkage, grey matter abnormalities, and a more active amygdala.

What percentage of depression is genetic?

Research shows that people with parents or siblings who have a mental health condition such as depression are more likely to inherit the mental illness. Scientists believe that scores of as 40 percent of those with depression trace it back to a genetic link, while it is the environmental and other factors that make up the rest of the 60 percent.


Final Thoughts

It would be very unfair for the record to say that people who often feel sad and lonely are only overacting. There is no such thing as overacting when it comes to depression because no one can tell whether the mental illness is complicated or not. Only those individuals who are experiencing that agonizing signs and symptoms can make it obvious. Therefore, if people say that they feel sad and want to isolate themselves, never think of it as an excuse to deal with life uncertainties. Instead of thinking that everything is okay, make room for the benefit of the doubt. Never let the person feel that his thoughts and feelings are invalid.

Frequently Asked Questions About Best Breathing Exercises For Anxiety

Dealing with mental health is often complicated than we thought. Yes, there are times that we think we can better manage our mental health symptoms, but often, things can get worse. Despite all our efforts in thinking about the positive things in our lives to get rid of the current emotional and mental dilemma, we somehow struggle to get that healing and recovery we deserve.


Anxiety and depression, and other mental illness may be different in some aspects, but all of them are dangerous to our physical, emotional, and mental health. That is why if given a chance, we should always aim for our overall betterment and not just an instant recovery. But speaking of instant recovery, we should not mix it with long-term mental health reduction as some coping skills might help an immediate source of mental wellness. And one of the particular is breathing exercises.

Some may wonder about the effects of breathing in terms of reducing stress, anxiety, and depression. Yes, the idea may sound a bit too good to be true, but the whole process is clinically proven. To understand how deep breathing can help address mental health issues, here are some of the answered frequently asked questions.

What are the best breathing techniques for anxiety? 

The best breathing technique that helps with anxiety includes long exhale, Breath focus, Equal breath, Abdominal breathing, Lion’s breath, Alternate nostrils, and Yoga breaths.

All of these are effective in reducing anxiety, stress, and depression. But for it to work best, you need to find the right one that suits you.

 Do breathing exercises help anxiety? 

Yes. Breathing exercises proved to help with anxiety as it promotes overall relaxation. It makes the mind and body stay in a neutral state as it sends a message to the brain to relax. There is also some evidence that breathing techniques can also help with previous health issues, particularly sleep.

What is the 7/11 breathing technique? 

The 7/11 breathing technique is where you aim to breathe deep into your stomach as it produces a bodily response. This relaxing breathing technique requires a breathing-in pattern for seven counts and out for a count of 11.

 What is a 4 7 8 sleep trick? 

A 4 7 8 Sleep trick starts with closing your mouth and inhaling quietly. Breathing should start from the nose and would go through 4 counts. After that, hold your breath for a count of 7, then exhale in your mouth. The last breath will make a whoosh sound that will count as an 8.

 How long are deep breathing exercises? 

It depends on a person whether they have more time to practice deep breathing. However, for most people, breathing exercises take only a few minutes. But it would be best to take at least 10 minutes to get even better results.

Also, it would is nice if you can incorporate it into your life and work on your breathing daily. If you can think about it, a few minutes can do a lot of health benefits. So what more if you do it regularly?

 When should you do deep breathing exercises? 

You can work on your deep breathing exercises anytime you need to relieve stress or relax. You have to sit or lie flat in a relaxed position. From there, place one hand on your belly and the other on your chest. Then slowly take a deep breath through your nose and allow your belly to push your hand out to feel the air in your lungs.

 Why do I keep yawning and taking deep breaths? 

Yawning excessively often means you are tired, and you need some rest to get over the feeling. However, if it generally happens more than a few times per minute, it may mean something. It might be a reaction to some of the medications you are taking, such as those used to treat anxiety or allergies, depression. Nonetheless, there is nothing to worry about it since it is perhaps nothing serious.

 Why am I taking deep breaths a lot? 

Excessive sighing is entirely common to most people that are active in everyday lives. However, there are instances that it may be a sign of an underlying health condition. Some of these are uncontrolled anxiety or depression, increased stress levels, or a mild or severe respiratory condition. Though it is not something to worry about, you should immediately seek medical help if you noticed an increase in sighing that comes with shortness of breath.


 Is deep breathing good for the heart? 

Yes. Deep breathing helps you in a lot of ways. It lowers your heart rate, regulates your mood, normalizes blood pressure, and provides relaxation. Deep breathing helps decrease the stress hormone cortisol and provides your mind and body with increased energy levels. It also reduces inflammation, improves postures, helps with sleep problems, and acts as a natural pain killer.

 Can deep breathing stop a heart attack? 

One of the most effective techniques that provide immediate stress relief is deep breathing. It is a healthy practice that a lot of people consider, and most experts recommend. Several studies show that deep breathing slows the heart rate and reduces blood pressure, thus keeping the heart entirely healthy.

 What are the common symptoms of a weak diaphragm? 

The cause of diaphragm weakness can be due to some medical involvement. However, the most common occurs due to physical trauma to the diaphragm muscle, particularly a neck and head surgery. Some of the common symptoms of diaphragm weakness include shortness of breath, sleep-disordered breathing, and diaphragm paralysis.

 What happens to the body when taking deep breaths? 

Taking a few deep breaths encourages you to relax and calm down. Deep breathing can decrease your mind and body’s stress. It can normalize your increased heart rate, stop your fast breathing, and regulate your high blood pressure.

 How can I slow down my breathing? 

Slow breathing also means calming breathing. To achieve its amazing results, you need to breathe in through your nose and fill your lungs with enough air that you can hold for a couple of seconds. After a count of three, you then release it by exhaling softly. You work through it by slowly exhaling through your lips. It would help if you also relaxed your face, jaw, shoulders, and stomach muscles.

 Which pranayama is good for anxiety? 

The most recommended for anxiety is Shitali pranayama. It is a cooling form of pranayama that provides excellent calming benefits to the mind and body. It promotes relaxed nerves and helps lower hypertension.



Breathing exercises are good for overall physical, emotional, and mental development. Please do not underestimate the power of putting air pressure in your lungs as it promotes better blood circulation, relaxed muscles, a well-regulated mood, and improved cognitive function.



Frequently Asked Questions On Postpartum Depression

Around eight in ten new moms feel so gloomy after having their baby. The ‘baby blues’ kick in during the first several days after giving birth, typically emerging on the third or fourth day and usually disappears within two weeks. When moms experience this mixture of emotions, impatience, irritability, anxiety, and constant crying spells, the emotions come and disappear by themselves. They may also feel intensely tired because of sleep deprivation.


Studies have shown that almost one among five new moms experiences different levels of postpartum depression, which often emerge four weeks after giving birth. It also starts just before the mother’s first period after delivery.

To know more about postpartum depression, the baby blues, and other topics related to them, here are some frequently asked questions that might help you increase your awareness of the condition.

How common is postpartum?

Approximately 50% to 75% of new moms experience postpartum blues after giving birth. Up to 15% of these moms will experience severe and longstanding depression known as postpartum depression after delivering their baby. Additionally, 1 in 1,000 women develops a more severe illness known as postpartum psychosis.

How soon after pregnancy do you get emotional?

Women experience emotional outbursts in the first few days following delivery, particularly on the third or fourth day, and then they stop two weeks postpartum. These new moms may feel impatient, anxious, irritable, and tearful.

What causes madness after childbirth?

Postpartum psychosis development is not very clear, but most probably, the sudden hormonal changes after giving birth could be one of the primary triggers. Some studies suggest that older mothers may also be at a higher risk, while a mom with diabetes who delivered a larger baby, for some reason, maybe safer.

Is postpartum depression a disability under the ADA?


Postpartum depression is considered a serious complaint and could be regarded as disabling in several cases. For a disability applicant to be given an SSI or SSDI, some symptoms must be present, including recurrent sleep disturbances and loss of sexual drive, among others.

How long do postpartum hormones last?

Six months after giving birth is an appropriate estimate for a new mom’s hormones to return to normal. This is also when many women experience their first postpartum period, which is not an accident. After six months, changes in progesterone and estrogen hormones postpartum are usually back to pre-pregnancy levels.

How long does your first postpartum period last?

As stated by the Cleveland Clinic people, most postpartum women have their normal cycle of between 21 and 35 days and a bleeding period of 2 to 7 days. However, these period cycles could change from the usual cycles that they usually had before their pregnancy.

How do you self check your stomach for pregnancy?

To self-check for pregnancy, start by walking your fingers up to the side of your abdomen just until you sense the top, under the abdomen’s skin. It is usually hard like a ball. You will feel the top by curving your fingers softly. Additionally, you can also use this technique to identify the location of the top of your uterus.

Can my newborn feel my emotions?

When newborns are only a few months old, they identify the disparity between a sad expression and a happy one. When they reach their first birthday, they can somehow feel how others feel.

How do moms feel after birth?

Moms experience the baby blues during the first several days up to 14 days after giving birth. They may be tearful often and for no reason at all. They also feel moody, irritable, restless, sad, or frustrated. These emotions may be because of lack of sleep, hormonal changes, and the stress that they are going through.

Can you go crazy after giving birth?

Postpartum psychosis is an unusual yet grave mental health condition that impacts a new mom soon after giving birth. Many mothers who have delivered their babies experience mild to moderate mood alterations after giving birth, which is called baby blues. This is actually normal and typically lasts for only a few days.

What triggers postpartum psychosis?

Substance abuse, trauma, severe stress, or an existing physical or mental condition can potentially lead to postpartum psychosis. Psychotic conditions, such as schizophrenia, entail a psychosis that commonly affects an individual for the first time in his late teens or early adulthood stages. Young individuals are particularly prone to getting it, although doctors don’t exactly know the reason why.

What is Pre-partum psychosis?

Pre-partum psychosis is one subject that is frequently neglected in clinical practice. It is described as an episodic disease that initially begins two weeks before giving birth.

Can you get fired for having depression?

No. It is illegal for an employer to discriminate against you simply because you have a mental health condition. This includes firing you, rejecting you for a job or promotion, or forcing you to take leave.

Can you go on FMLA for depression?

Mental health illnesses can initiate compliance requirements based on ADA and FMLA. PTSD episodes, anxiety attacks, severe depression, or other mental health situations may qualify as a grave health illness.

Is depression considered a disability?

Depression qualifies as a psychiatric disability according to the ADA (Americans with Disabilities). It is a particular mood disorder that commonly interferes with one’s daily activities, including your work capacity. Depression often gets so intense to the point that one cannot go to work anymore.

How many bones do you break while giving birth?

One form of birth trauma that can occur to a newborn in labor and delivery is a bone fracture. Studies show that bone fractures occur once in every one thousand births. This number may be relatively small, but it is substantial enough for expectant parents to be concerned.

Why does it smell down there after birth?

The smell is most probably due to a discharge from the vagina that is seen after vaginal delivery. This is called the lochia, and it possesses a musty, decaying odor much like a menstrual discharge. The discharge during the first three days following delivery is usually dark red, and small blood clots are typically normal.


Postpartum depression, if prolonged and unmanaged, is harmful to the mother’s physical and mental health and can absolutely destroy the family and other relationships, damage the child’s growth and development, and ultimately weaken the infant-mother connection. The message from society that new mothers should be ecstatic and happy when giving birth does build hesitation and creates barriers to seeking help.

A new mother may be hesitant to acknowledge that she requires help and guidance with the depression that she is experiencing. She may not seek therapy and treatment because she is scared of admitting her emotions about herself and her baby. Treatment for postpartum depression is basically the same as that for major depression that happens at any time in a woman’s life.


How To Recalibrate Your Mental Health And Be More Hopeful For The Future

I used to be in love with Tyler. There was a considerable age gap between us (ten years), but it did not stop me from wanting to be with him. In the first couple of years that we were together, he was full of charisma and elegance. He seemed so different from the boys that I liked in the past.


Source: pixabay.comUnfortunately, before our third anniversary, Tyler’s life hit a rough patch. The fall of his stocks in the market forced him to sell half of the company to anyone willing to buy it. He also had to let go of some employees and work double-time to accomplish his customer’s orders. Although those workers were willing to stay without getting paid much due to Tyler’s kindness to them over the years, he encouraged them to find new jobs.

During all this dilemma, I rarely saw Tyler. He was either cooped up in his office, bent over the accounting books, or driving a massive truck to deliver fresh meat to various restaurants. Even at night, whenever I asked if we could meet, he was always too busy thinking of ways to take his company off the ground again.

I missed Tyler during the three whole months that I only heard his voice. However, I understood why he wanted to focus on the company. He was a self-made man, you see. That was his bread and butter, and seeing it take a dip might have been too scary for him.


Noticeable Changes

In truth, Tyler’s busy schedule did not become the reason for our breakup. I never got jealous of it or acted like a bratty girlfriend who needed his undivided attention. No, the reason was that his outlook in life started to change in those three months that we didn’t see much of each other.

I should have known that something was up based on the increasing shortness of his replies to me. Before the business problem came, whenever I asked, “How are you?” his response was always an entire paragraph. He was still like, “You wouldn’t believe what happened today, babe. I closed this deal that I had been trying to get for weeks. Then, after that, I…”

Somewhere along the way, though, when I asked the same thing, he would merely say, “Good” or “I’m okay.” I chalked it to exhaustion every time because he was indeed working from 7 A.M. until God knows what time. So, imagine how surprised and hurt I was when I received a text from Tyler one morning, telling me that he wanted to break up.


The Heartbreak

The bitterness that I felt that day remained unmatched up to this day. After all the patience and understanding that I showered Tyler, he wanted to crush my heart – through a text, the biggest jerk move than a man could ever do.

I was livid, of course. I wanted to curse Tyler repeatedly and tell him how awful he was. However, my anger slightly melted when I called him and heard him say, “You deserve to be with a better man. I am a loser now.”

Man. How could you beat up a guy with words when he was already beating himself up too much? Even if I still had many things to tell Tyler, I kept my mouth shut and accepted the freedom he gave me.


But before he turned his back to me, I said, “We may no longer be together as we speak, but you should let me help you recalibrate your mental health so that your views about the future could change.”

How To Be More Hopeful For The Future

Tyler didn’t want my help at first. It was expected because he just ended our relationship. But I told him to try the following to be more hopeful for the future:

Lower Your Expectations

Stop thinking that everything will go as well as it has been in the past. Things change, and there’s nothing else you can do but accept it. If you don’t, you’re only making your life difficult.


Find Out Why Awful Things Happened

There will always be a reason why you experience awful things. However, it is often because you need to learn a lesson. Figure out what lesson you have possibly missed and understand how to fix your problems.

Look For A Hobby

It would help if you also did something else with your time. Working on the same things without rest will make you lose sight of your goals. Try reading, knitting, skydiving, or whatever fancies your interest.

Bottom Line

After a few months, Tyler came back to me to tell me that he followed my tips and that his mental health was more stable than ever. I couldn’t be happier for this man, and we became close again. Maybe – just maybe – we can be together once more in the future. One can hope, right?

When Depression Takes A Toll On The Family




When someone in the family is depressed, the entire family is significantly affected. Depression causes irritability, which evokes disagreements among family members, which consequently destroys family dynamics. The negativity spreads among the members and ripples its pessimism in everyone. The self-isolation that breaks relationships and instills generalized feelings of neglect and denial. Ultimately, the whole situation is stressful and burdensome.

On the contrary, the family is a major source of comfort, cure, and love. Family members are crucial to proper acknowledgment and a treatment plan for a common yet debilitating mental health illness such as depression. Families are proven to be effective caregivers, whether they’re unwilling or willing to help. They strongly reinforce the emotional environment that the depressed loved one resides, thus making them agents of healing – or they may not.

Depression And The Family

A Harvard Professor named Nassir Ghaemi argues that it is not proper to diagnose depression without consulting the family. First off, many people, especially those with existing medical conditions and within both ends of the age spectrum, do not often acknowledge that they are depressed. They may also point these symptoms to other factors, which is why the insight of family members is truly beneficial. But ultimately, Ghaemi says it is significantly important for making prescriptions, as one has to know whether the type of depression is bipolar or unipolar. According to studies, half of the patients diagnosed with depression have no idea whether they are manic or depressive. It is the family members that recognize these symptoms initially.

There is also a need for continuous diagnosis. One depressive episode does not eliminate the possibility that a manic episode will develop as well, particularly those below 30 years old. The typical onset of bipolar disorder is a depressive episode, where the average age is 19. However, an initial manic episode occurs only after 25 generally. There is a greater risk for younger individuals to be diagnosed with a bipolar disorder.



Standard antidepressants can hasten mania, and in these cases, it is crucial to inform patients and their family members about the manic symptoms. Professor Ghaemi stresses the importance of family intervention in the early detection and treatment of manic depression. When possible, patients come for a primary evaluation, he suggests that they bring their family members with them. He then asks them to call any time when they notice developing symptoms from their loved ones. Additionally, the approach of the family towards the patient’s medications can also make a difference in compliance and continuing illness. If the members are not agreeable to the prescription medications and the treatment plan, they are taught to deal with that. But ideally, the entire family should support the general treatment, especially playing a role in reminding the patient to take their medicines regularly.

The Concept Of Expressed Emotion

Undoubtedly, there is a vital need for the treatment of any type of depression. A reputable psychologist, David Miklowitz, created a treatment that focuses on the family, on the principle that family dynamics tremendously impact mood disorders. He explained the concept of expressed emotion, which he describes as a measure of personalities expressed by a caregiver concerning a mentally ill individual. This consists of hostility, emotional over-involvement, and criticism. All these create an environment of high expressed emotion, and this increases the incidence of relapse threefold.

Expressed emotion typically brings about a conflict between a family member and the patient, which affects the patient biologically. He may become hyperaroused, as seen often in imaging studies. The fear centers of the brain are stimulated when patients catch a family member talking about them judgingly.

Family-Focused Therapy

This type of therapy is one that Miklowitz devised specifically for families with bipolar patients, although it is currently also being used by unipolar patients. It is used to decreased expressed emotion by providing families about the whole gamut of depression and teaching them skills in problem-solving, effective communication, and increasing self-esteem. In the 90s, there have been studies demonstrating a significant reduction in the relapse rate of patients whose medical professionals were integrating family-focused therapy in their overall treatment programs. This, which Miklowitz refers to as psychoeducation, must be considered part of every treatment, especially those with intermittent mental illnesses such as depression.



Yes, families play a vital role in helping a depressive patient go through life with fewer stress factors and triggers that might make him more miserable than ever. Families do have a tremendous impact on depression. This is why mental health professionals agree that the family should always be involved in the diagnosis and treatment plan of depressive and manic patients. In a way, they ‘make or break’ the prognosis of a family member suffering from depression.