Last week, I began a discussion on depression. Depression can be in response to circumstances or can be an internal state that exists regardless of whether circumstances are pleasant or painful.  

Last week, I examined sleep deprivation's effect on our brains as it mimics symptoms of depression, and disables our brains from being able to adequately handle the stresses of life. I argued that when feeling depressed, the first thing someone should consider is whether or not they are getting enough sleep.

This week, I'd like to put forth a few tools additional tools we can use to handle stresses and sadness. When our brains are cared for, they are stronger for the job of life. There are many things we can do to strengthen our brains—not just for intellect, but for emotional state, metabolism regulation, organizational skills, viewpoint on life—everything.  

Meditation or Prayer

Brain studies have conclusively shown that meditation and prayer have profound effects on the brain. These effects include increased blood flow to the brain, a decrease in stress hormones and an ability to "detach" from stressful circumstances.  

This ability to detach is a tool that is often misunderstood. If one detaches properly, it is like taking a look at ones self from outside of one's self.  It is the ability to see our stressful or undesirable circumstances, and think about them, without being swallowed up by them.  

For example, there is a significant difference between witnessing a flood from a helicopter, while recognizing the damage you'll have to sort thorough when you return to your house versus being stuck in the house as the deathly waters rise around you. Same situation—but you are positioned differently. This is a tool that meditation and prayer can help you to acquire. 

Exercise When you exercise, “feel good” chemicals are produced.

• Neurotransmitters are released in the brain that alleviate pain—both physical and mental.
• The brain makes new neurons in the hippocampus, which improves memory and the ability to learn.
• The production of BDNF is stimulated, which is key to relieving depression, and is what anti-depressants ultimately provide for the body. Getting this chemical naturally through exercise, is far better than through medication.

In an indirect manner, exercise also positively effects a depressed mood because of the pride and increased quality of life that physical fitness provides. When someone is unable to bend down and engage with a grandchild (for example) or walk up a flight of stairs without becoming winded, that can be a depressing fact of their life. Exercise can often change these things thus take some of the reason(s) for depression away.

As Bala Cynwyd mom Jana Baker said about running, “When I run, it's just me out there. When I'm running, I'm not anybody's wife, mother, sister, employee, I'm just me. When I'm running, there are no bills to pay, kids to pick up, supper to make or laundry to fold, it's just me. When I run, I am free.”  

This experience of just being "me" and feeling "free" and unattached can be like a re-boot on the computer.  

Honestly, this is how I feel when I am in the “Pump” class at the YMCA. Even if I dragged myself to class, miserable even as I walked in the door—by the end I am never miserable. Life looks at least a little better through the beads of sweat trickling over my eye. If there is a lot to be done, then I feel empowered to tackle it, instead of tired and beat up by life. 

Yoga 

Yoga is where exercise and meditation meet. There are many kinds of yoga practices. With a little research you can discover which kind of class may suit you best. The Roxborough Y offers basic classes that focus on simple movements and meditation. The Yoga Garden offers a wide range of classes from more meditative to more athletic. Focus Fitness offers intense yoga options - some are intense physically and others mentally. Just over the river in Many-Rox, Yoga on the Ridge provides some really unique classes, including one-on-one Yoga Therapy and Yoga for Parkinsons. . 

Essentially, if your brain is physically healthy, then your thoughts can be healthy, and you can be empowered to face life instead of beaten up by it.  There are many things we can do to increase the health of our brains. If you are depressed, please choose a tool and start using it. It may be awkward at first, but so is just about anything in life that is worth having. No one swings a bat correctly the very first time they try. But, the more one practices, the easier that task becomes. So it is with tasks of health. It takes a little work in the beginning, but gets easier with a little practice. 

If we can learn to incorporate some of these tools into our daily lives, then our bodies and minds will be more empowered to deal with the onslaught of things we face. Next week we will look at Vitamin supplementation, a tool called "killing the A.N.T.S.", and the power of giving and faith.  

Note: if you are feeling overwhelmed to the point of being unable to function, or are having suicidal thoughts, contact a medical professional right away.