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Dealing with Depression | A Day For You | Tips for a Spa Day
Dealing with Depression
No matter what the cause, there are many effective ways to lighten your own shade of blue.
Put guilt in perspective. If your depression springs from a sense of wrongdoing, beating yourself up about it won't help, says Heather Andersen, a registered nurse with a master's in nursing and a lecturer in the School of Social Work at the University of Washington in Seattle.
Lighten the load with a regular routine. "Regularize your sleep/wake cycle," suggests Ellen Leibenluft, M.D., a Bethesda, Maryland, psychiatrist. "Cut out the naps. That will make it easier for you to regulate your sleep cycle and structure your time. You'll get more work done, which boosts your self-esteem and makes you feel better. But if your schedule asks you to be in three places at once, cut it back - you're overstressed."
Put down your morning picker-upper. According to Larry Christensen, Ph.D., a psychologist at Texas A & M University in College Station, "Sugar and caffeine can be tremendous contributors to depression." Many people who eliminate them feel the difference within four or five days to a week, Dr. Christensen says.
Designate drinking--to others. A low period is a good time to forgo alcohol, says David Dunner, M.D., professor of psychiatry and co-director of the Center for Anxiety and Depression at the University of Washington in Seattle. Despite its short-term numbing effects on your feelings, alcohol is a potent depressant.
Exercise the blues away. "Many people find that exercise has an antidepressant effect," says Dr. Leibenluft. Exercise regularly, within the bounds of what's okay for you medically.
Turn off the tube. Watching TV is seductive and can be closely tied to depression, says Robert Kubey, Ph.D., a psychologist and associate professor of communication at Rutgers University in New Brunswick, New Jersey. "Heavy TV use can make it more difficult for some people to break out of the depression," he says.
Go easy on yourself. "Don't make major decisions when you're depressed," says Dr. Dunner. Changing jobs or getting married or divorced ought to be seriously considered only after the depression has lifted. Feeling better takes time, so don't expect too much from yourself too soon.
Men's Health Magazine 1998
A Day For You
Imagine a place where the world revolves around you for a change. Then imagine that you don’t have to make any travel arrangements or even bother to get dressed. You can create your own spa sanctuary at home by following this program:
9 a.m. Breakfast
Set the table, using the good silver and linen napkins. Prepare your favorite breakfast and take your time
enjoying it.
10 a.m. Exercise
After a good stretch, get your heart pumping with the exercise of your choice: a one-hour walk, a weight-machine workout, an exercise video.
11 a.m. Shower with Body Scrub
Exfoliate the skin with your favorite shower gel and a loofah sponge, or try this Salt Glow: Mix two cups of mineral salts, fine sea salt or Epsom salts with a half cup of massage oil or lotion, then scrub the paste onto your skin in circular motions while standing in the shower. Rinse off (without soap) and pat dry, then apply body lotion.
Noon Lunch
Have a salad, a sandwich and some fruit, or anything healthy and satisfying. For your beverage, use that
juicer you never have time for, or mix fruit juice with ginger ale for a refreshing cocktail.
1 p.m. Massage
If you can splurge with a real masseuse, by all means find a massage center near your home and do it (or even treat yourself to a home visit). If not, use a light massage oil or lotion and release muscle tension on your
own, paying close attention to every muscle group you can reach, loosening knots where you find them.
3 p.m. Pedicure and Manicure
Soak your feet in warm water and suds or essential oils, then scrub your soles with a pumice stone and trim your toenails; end with lotion, a foot rub, and a pair of thick, warm socks.
For hands, take your time on cuticles and nails, then work in a nourishing moisturizer.
4 p.m. Facial, Hair and Scalp Treatment, and Aromatherapy Bath
Finish off your spa day by drawing a tub of hot water (not too hot - about 100°F) and adding a few drops of essential oil, a quarter-cup of salts or seaweed powder, or a handful of herbs. Fill a bowl with ice water and set it within arm’s reach along with several clean washcloths and cotton pads.
Cleanse your face and apply a face mask appropriate for your skin type. Then, wet your hair and work a few tablespoons of massage oil or olive oil into your hair, massaging your scalp. Wrap hair in a hot towel to seal in moisture.
Now you’re ready to soak. Lower yourself into the tub and put your head back on an inflatable pillow or rolled-up towel. Soak a washcloth in the bath water, wring it out and roll it, placing it around your face to frame your brow and cheeks. Soak four cotton pads in the ice water and place two on each eye.
Doesn’t that feel better?
Tips For a Spa Day
Making time: The most difficult part of this daylong program will probably be extricating yourself from work, family, home and other obligations. But if you look at it as a substitute for the time and expense involved in a visit to a spa (with the added benefit of staying home), you can find a way to reclaim a few precious hours for your own well-being. Invite a friend to follow the program with you - it’ll be easier to stick to your commitment and a good way to spend quality time.
To transform your space into a haven of tranquillity, try these elements:
- Scented candles, essential oils or potpourri
- Soothing instrumental music
- A book or magazine - pleasure reading only!
- A large pitcher of water and ice, with a few lemon and cucumber slices.
Try to drink eight glasses throughout the day to cleanse toxins from your system - A treat - such as a gourmet chocolate or a glass of champagne...indulge a little!
Source: SPA Magazine - Spring 1997
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