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Good morning good afternoon good evening whatever time of the day that might be wherever you are listening to Dis
At home on the train at your job my name is benny you probably dont recognize my voice nor should you are my guest speaker I was invited to talk about todays topic by UN true
We met actually in Berlin of all places were young was kind enough to host me for a couple of days
Upon leaving I promised him that I record does talk on the subject and exactly what are you doing right now
I was a business graduate
Back in Canada some Canadian but currently live in Madrid anyway without further do I wanna get on with todays talk I want to talk about
Ah serious topic about mental ill us that in my opinion has been given quite enough attention as a society
I read statistics on the Internet that an estimated a hundred twenty million people a million people are currently suffering from some form
Eighty percent of people who have Dis ill us are not receiving any medical attention
Just quite strange if you think about it if you break your arm first thing you do is get a cast for you go to a doctor or a pain in some way maybe put an ais back on it
You should stop using that arm for sure so its quite obvious likewise and
If you have a stroke are all timers again these things are gonna be pretty obvious and your gonna make some sort of an effort to treat it and if you dont let your concern family members or friends will
Now what disease
And finally its mental disease that people sometimes dont even know that they have
And often those that do can do anything about it
Any guess is just one describing right now
Give you a second
Seconds up I am of course talking about depression
A couple of you may have already identified todays topic as I was describing the clothes a second ago while the rest of your little bit shocked to hear that something like depression affects over hundred million people eighty percent of the people who have no idea and a number of people dying up twenty percent a year
I want to handle today stalk buy
Splitting 嗯
What I want to tell you into four distinct parts just to make it a little bit easier to digest the topic
A good amount of time talking about it
I won a clearly defined what it is that will be the first part
The second part I want to address mis conception about it so I think that people think de pressing is really depression isnt the third is I wanna give a little personal context to spot cast I wanna talk about my story
This is a personal topic for me it something that had to deal with in the past and unfortunately most likely will have to deal again in the future
Depression is something I kind of matches on to you and usually something that
Becomes a fundamental part of you that have to learn to address rather than learn to completely hear something that could easily comeback or re lapse as they say in medical technology
And the proper thing to do is not to try to completely eliminated by accepting and learn how to MC ate that is
Make it not as severe
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And finally the fourth part is I wanna offer you some common strategies to cope with it I want to help you my dear listener even if just one person out there
Currently suffering or
And everything that settle for residents of them I wanna give you that one person some hopeful thinks to cope with it or perhaps if your fortunate enough not to suffer from depression does general good knowledge to have a friend conf ide in you for example in the future that their existing some of the symptoms of depression you be more prepared to identify what does and you will even be able To Give him some advice on how to improve their lives
So it starts with depression before many people who have have absolutely no idea de pressed
For example a famous American actor Hugh laurie not sure how many of you are into American media or American TV shows the lorry was more lies the meaning is incredibly famous for performing the main lead actor in the TV show house
He is an incredibly accomplished person highly intelligent and he said he realized he had severe clinical depression after seeing To Cars 的explode in front of him which caused them To Be need are excited right and
But bored
Imagine being issues you c tu cars smash into each other in front of you and he X a gentleman
Your primary reaction is apathy boredom exactly what a precious
Its one of those silent kill ers and by that I mean there so much mis information and ignorance about it and so many people end up living with it and have no idea that sometimes the majority of their lives
That it is up slowly
一定要我也去
Like a silent killer of * that slowly but surely takes over your life and makes you miserable decrease your quality of life sometimes even drives people to suicide
The most of fortune aspect of it
Let me give you some clear symptoms of depression is because I said before it comes in many forms variations but they do share some common over all friends
You probably have depression if you identify with any of the following symptoms
Feelings of Dis parity are common hopeless apathy emotional numbness as in the case of you lori
Emotional numbness he sought to cars collected in front of him and re acted with boredom
Lonely in us
Less energy which means low energy mood swings a loss of motivation
In the loss of pleasure and hobbies food or even sex
Ordinary
Er even have to force yourself
To do it
You arrive no pleasure for sings exceptional sings
Become an exceptional
The tricky thing about the symptoms that I just described that day very widely depending on the person making diagnosis partially hard
If you find any of these categories urge you to keep listening to some action able solutions towards the end
Depression can definitely be her edit area meaning you and your parents or could spread out on your own
In any medical medical journal you see new articles published all the time sometimes even contra dict each other
啊
So depression is part one over hopefully have a better understanding of what it is now let me spend some time par tu explaining what it isnt I feel is just as important to eliminate any mis conception that or incorrect stereo types about depression because a double negative makes a positive by that I mean if I can t spell any myth about depression hopefully it will rein force what is
So de pressing isnt the question is not feeling sad
Common North American culture and close the language you will see friends thanks to each other in Co workers hey bro you look depressed
Depression is much deeper than that sadness is a temporary
Emotional state
Usually because their trigger by something like a loss of family member unemployment
Physical pain
A gloomy mood a bad movie you get to point the pressure is more persistent in that
Quite rely on these external circumstances though can be but usually not and depression sticks around for much longer so when people say you look to press today its kind of
Its off base its not
Its not true to the real meaning of a word to say someone looks depressed on a particular day 的MV
Easily say someone looks sad
Today would make perfect sense sadness much like anger and happiness and being excited being accused being scrambled
Dee pens iv are all temporary states are all temporary emotional states but the pressure is much deeper than that one common mis conception de pressing also isnt visible
Many times people who are depressed or internal e jac u lat ion but the present in out ward appearance of being normal happy
They could be
At the top of their school have a fantastic relationship with your parents have a loving partner boyfriend girlfriend what ever
Even have a child or two
Day may play sports go hang out with friends on weekends and yet
Day may be completely clock up inside feeling empty hopeless
With no motivation for the future
Many people who
Face depression and are able to overcome it some public speakers actually talked about Dis
They talk about exactly the set how their feeling
At least in other people s eyes like a human being people receive them is being happy and normal get inside there are completely written with conflict and feeling absolutely terrible yet nobody would know so depression is not visible
Depression is not easy to fix it usually requires trial in there and experiment ID ly of solutions until you find what works
Solutions are talk about later but
Again the broken arm example you get to cast you get To Go
You get some sort of a blues again your play nice back and you know what time is gonna go away will depression unfortunately
If too
Often change a lot of them
Sings with in your life style a lot of things that could be affecting you physically change your emotional state change your short or long term goals to talk about this later but is not easy to fix
And last Li what depression isnt the pressure is not rational disease
Let me repeat that is not rational disease when you are depressed or bring a striking you into de value in all the positive things in your life and accent UA ting into all the negative things that happened to
For example or if anybody could have done that effectively blocking yourself from so king and a positive emotion of what a person to set you
And quite the opposite
As I said all the positive things are being down played all the negative things he n he n he n Ian plan my mornings properly I always do does blood and again if you look at it from an objective point of you yeah you were late by two minutes is really that big of a deal to an ordinary person probably not
To de press person is a huge deal again you are depressed brain tricks you into over emphasis I zing a negative thing that might happen to
Miller reaction is rational
Over emphasis I zing the negative things and down played a positive sings in both is your brain is false 的situation
It is down playing good scenarios and now allow yourself to feel good
And over emphasis I zing de bats in areas
Cause you to feel bad
I feel this is a good time to move on to the third point where gonna talk a little bit about my personal story
I recently graduated from a pretty good business school back in Toronto this would be in two thousand twelve
It may closer to june of two thousand and twelve is roughly half years ago give or take
As unemployed for sometime due to a lack of motivation and care I dont really feel that what I studied a line with my true passion in life which are still working on Dis covering by the way of super happy with where my life was heading I felt stuck trapped
And death to live a life of me d oka desk jobs that hated
And again if you remember all the symptoms that I read or Li er in my pocket cast will see that feeling that I m talking To But right now
Day pretty much follow exactly and or de um bro a of the symptoms that I described earlier
And throughout all does even know the happy relationship
It started messing with my sleep schedule it may be anti social and made me lose interest in things that used to love I stopped working out I stopped hanging out with friends is much
To Be certain times were shut out my girlfriend just because I prefer To Be bad
It increased in society over time I would even have days spent three hours can find to my bed fully awake just have to set it can not wanting to move anywhere and complete analysis
I remember going to the grocery store for example
Going inside during my grocery shopping coming out side loading up the car and sitting there just for an hour
Completely unable to move
Not I was and physically para lies there were three other guys in a car holding me down stopping me to car seat but I just did not want to move or do anything my brain was in habit
My ability to start a car my brain was not allowing me to do anything else I just felt
Useless
An authentic
And thats kind of my inspiration for doing today stalk was a really really bad place
And
Again the question comes in many different shapes sizes formed society that George and the beginning of a podcast does what my depression looked like yours may look completely different it may be trigger by different events in your life maybe he l l not be thats thats what is way is my situation
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I m just probably good time for me to talk about the fourth category the first thing I want to talk to you about today perhaps the most important is how To Get out of it how To Get out of depression
I m going to actually split Dis category into three sub categories
I m going to split how to treat depression
And to
Three sub categories
So remember and a fourth category of the main talk but I want to split treatment into three sub categories
And they are soon cron a logical order
Meaning you should try category first den category second and only den category three
The first category short term sings meaning things you can go and do immediately
The second sings in the long term and the third is professional involvement we can start the short term than long term short term what can you do right now if you feel your suffering from depression or feel like a friend or family members and you want to help them what can you do that does immediate moment to improve yourself
The first is vitamin d
Vitamin d 呃
Go out there and get yourself some vitamin d
而sun exposure if you have been living a place with a lot of sun and if you can find to a desk job where most of your hours are spent your being inside your house inside your car or inside the office and you dont really have a chance To Go out in the sun when we have a lunch break smoke break whatever it maybe try To Get some sun
An amazing natural source of vitamin d vitamin d deficiency has been clearly scientific linked
As one of the causes of depression
In fact if you walk into any store in a northern countries 的everyday
You will see vitamin d supplements right out front and center as young people are forced to supplement those countries
Vitamin d levels are essential not just to treat depression but for a variety for a host of other things
Thats one thing that you can do try to monitor your sun exposure vitamin d levels the second is I mean
I m putting it under the short term for reasons that something that you can do but something that does require effort is exercise and eat well over simplified 的exercise is a long term commitment and eating well requires a lot of time in preparation grocery shopping money central but it is something that you can do even with in this week even if you treat yourself to some health your food are good To Go on a no three twenty minutes Dis week
I get to you will do your body some good when your depressed or not just doing my exercise is another one of those things that has been scientific Li linked
And by that I mean a lack of exercise because in depression
Exercise gives you natural and orphans and dessert for
Essential e these sings in your body that fire off and just make you feel good naturally
And eating well
I m not gonna talk about the benefits of eating well and something that could be reserved for an entirely different broadcast but need less to say your body
As a natural
Element in response to all de
Thank you put inside it
By equally
Given what are giving an equivalent amount out so whatever goes in comes out
Treat your body well and your body will treat you well so your feeling get some exercise and if you already make a little small improvements to your diet
A little bit more fish or is also been linked
To improving depression levels
Some are if you could find them whatever it may be
The third thing sleep schedule many depressed people myself as well did not have a reliable consistent and fixed sleep schedule
It is incredibly important not to allow yourself to have those multiple naps a day
Which is often what depressed person are
Doing on the weekends have English ran up throughout the day which completely throughout their sleep cycle and make them feel terrible and exchange make sure you staple eyes your sleep schedule is something you can do immediately right now in the short term
It will take some time of course to adapt it will take a lot of conscious and personal effort to keep contact but it is something that you must absolutely must do
Finally in other thing you can do in a short time was just talking to someone about it
Having a trusted year friend coworker family even anonymous stranger on the Internet that just hear your thoughts out is incredibly important for your personal emotional and cognitive health
You dont necessarily have to find someone who give you a solution like a fair price or anything like that just having someone here what you are going through
Has proven document effects of making it feel better this is not just for depression by the way if you ever going through something difficult in your life
It is cardinal
To have someone
Tu
Relay whatever it is that you are going through just to have someone listen to you
And be supported
So find a trusted friend
A trusted relative
Or even a trusted to change or on the Internet and just try to vent out what you going through you find that will help you out
Second sub category
I had to help yourself think that you can do in a long term
The first one is set new goals for yourself
New girls come in different
Thy me goals are
Thats very very generic word right
Everyone in different stages of their life has different goals
Two year old the goal is getting Fed
Seven year old goals is finishing that hello game that he was trying To Beat on our difficulty
The teenagers goal is not To Be social laws or size and maintain good relationships with their friends
Where the seven year old school is probably to maintain good health from good relations with the people that matter most in their lives
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So figure out what what is important in your life
Visit health is family your career your personal well being other people well being
Is it something that even wanting to accomplish for most of your life but have been putting it off for one reason other
Was it something thats finally with in your grasp but you have been really gotten that final push kick in order to make things happen
Identified and try to work on it
As I said in Canada feeling stuck and hopeless and would really help me was a radical change in country and career
I got out of Canada I quit my business job and I moved to Spain
Does my experience in a new culture and new environment meeting new people have in your challenges it completely re wired my brain and I felt completely refresh
That will work for me right I realized he X a supportive family I dont have a mortgage your kids or wife tie me down right now like that and I realize its likely not possible for most To Be listening to do exactly what I did
But I urge you to set a new goal for yourself
Anything learn your instrument
Practice of foreign language go volunteer or whatever it is I will give you something to look forward to something to challenge you outside of work something meaningful
Which is what most people are lacking in their lives and in my opinion one of the things that causes depression
Next thing that you could do in a long term
Force yourself to re wire your brain
Know what exactly do I mean by that sounds a little observed a that your brain is your brain how could you possibly tell your brain what to do and how could you possibly
By talking to your brain
Snap yourself out of your depression
Here is what I mean every time you catch yourself down playing an achievement as I talked about earlier or by contrast emphasis I zing a bad outcome or bad situation
Try to catch yourself stop yourself from the moment realize your brain feeding you false information you are trapped in a negative thought pattern and do your absolute best To Break out
This is the only happen through continued practice in effort there is no other way to do it
A depressed brain will play all sorts of my tricks on you
Just try To Get you to maintain the status cool
A depressed brain wants to stayed up rest
Thats what people have such a hard time getting out of depression that it completely destroyed your ability to help yourself
Because in all those times when you stuck in all those negative thought loops and patterns the last thing that you do
This challenge yourself to find out little tiny extra amount of motivation and tell yourself wait a minute
Thats not really how it should be proceed in a situation
Remember when something happens
There is 的physical material part of it
Right
And or how you proceed it which is what matters most
Let me make these reports to clear terms I give you example you just bought a hundred Dollar bottle of champagne you walking out of alcohol start your car you accidentally functional and dropped out of your hands
Thats what happened at the material reality never next in your perception of the event that you have complete control over
You could go crazy and hate yourself
And call yourself an idiot always *ing with things why my so clumsy and the worst person in the world and such a piece of crap eccentric center or you can laugh it often say
Well
It was probably better than I did have that extra bottle of wine in my house anyway
To Completely different perception to completely identical situations yet one of them will be much much better for your mental health
This is of course very tribute very silly example and and does not comparing ne mag ne to do what so ever pure probably going through your life yet I just want to il lust rate the point that
The second part of reality the per cep to part is completely with in your control and if you really want to come back your depression over a longer term you must learn to deal with the perception of part of reality
Its challenging
I will take a lot of work
But I believe in you
Even know you dont think it is
Is most definitely a learned skill
You re wire your brain over time by forcing yourself to feel
Or those of gratitude and happiness relevant Dis parity one something unfortunate happens
Finally and other things you can do a long term Dis keeper journal of your emotions
Try to log y u feel every single day I lets call it a personal depression diary
Start up your pp d your personal depression diary
And make a note of how often you put yourself down her often you down play a positive experience
Write these things down at the end of the day or even in the middle today even first thing in the morning
Try To Get a cute alley or a q mya late iv summary
What is that floating around in your brain good and bad
See if you making any progress week by week sometimes things object ion paper m end is inside
About what happen in your life and it can facilities that necessary change that she needed
Many times people were behaving badly are believed to action until we actually have somebody else come in and tell them that they were wrong for doing what you did and its true in my situation and is probably true for you as well
Likewise depression which is such an incredibly subject iv experience that are Mo that happens with in ones head that nobody outside of that person would have any idea
That it was happening
Is something that you can make more objective by keeping your personal depression diary your p Li go ahead fire up to no booking
Get it started because I promise the benefits are incredible
Journal ISM thing began to talk about it up and separate pot cast but I m gonna leave it at that
Finally category three for treatment and I left last on purpose remember try of short term things first and a long term and finally you are going to resort to category three of treatment which is professional development
Professional involvement is necessary for some people but only after David song other possible options important to monitor the vitamin d levels to try to re wire your brain fix your sleep schedule talk to someone about it before you rely on professional environment why
Money first of all professional involvement
Units in the world itself professional professional you have to pay professionals often a lot depending on which country you live in
Another reason why professional development is often not the way you want To Go that
A sick of it is almost like a last measure
A good model a good mon ter for living life is to try To Be able to fix your own mistakes try to people to learn from yourself rather than re lying on the expert ease and experience of ud ers it is infinite Li better for yourself to learn to fix your own problems will give you wisdom
And personalized knowledge that you can share with others it will contact your pain te X s
If you can manage to climb out of depression yourself at professional involvement
Your damn right you its gonna motivate you to make sure that you never feel depressed again
Anyway two things that you could do with professional development if it does come to the first psycho therapy
Psycho therapy is proving To Be useful by many people specifically on talking about cognitive behavioral therapy or a c bc b f v be on the scope of this pot cast him not go into details about it
If you are interested gould awards cognitive behavioral therapy
And see what comes up
Very interesting topic it basically
Has another person trained professional counselor help you re wire your brain talk you out of your negative thought parents teach you to challenge
Yourself whenever you make yourself feel worse as many books written on the subject just feeling good
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A lot of online resources but of course a trained professional is a def need a way To Go if you are seeking professional environment the second thing is anti de presence noticed him leaving just a very very very very end of this pot cast for good reason
And the presents are expensive
De can be addictive and there not natural I m not putting them down by any means I hope you dont get that impression because for some people its d only effective thing in managing their depression but I strongly recommend trying a private things before re sorting to them
There are pretty low fantasy rates meaning that usually dont work for most people the experiment between different brands different dosage is all these massive headache takes a lot of trips to doctors will put strain on your wallet and it is not something you want to do unless you re sorted to unless nothing else is work
Were roughly to thirty five minute mark now I wanna finish off thank you very much for your attention I know its not easy especially today the world listen to a complete stranger talk about a topic
For thirty plus minutes and concentrate on something but if you made it this far thank you very much and I mean it
For listening to what I had to say
If any of you are dealing with depression please please please make an effort to reach out to people do some Google searches have a try taking somebody that I gave you
It is an incredibly incredibly dam aging disease
And if you dont get to control you dont get a hold of it early on you can spy on to something completely out of control
As I said a * some people to suicide or
And anything that drives people to suicide need less to say is a grave grave in terrible thing
Once again thank you very much for listening I wish you d absolute best
And thank you again for helping me against a lecture on their pod cast I wish you all the best of luck take care
