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  • Ask the doctor: Create a better bedtime | Esperanza - Hope To Cope
    Separate multiple entries with a comma Maximum 5 entries Image Verification Loading Tagged with bedtime routine schedule sleep About the author esperanza Has 732 Articles RELATED ARTICLES Talking Turkey With A Loyola Dietitian November 19 2014 2 30 pm Does Turkey Make You Sleepy How to Pace Yourself During the Feast and Other Thanksgiving Tips Newswise MAYWOOD Ill Nov 20 2014 Food coma Ask The Doctor Self important November 11 2014 3 06 pm By John F Greden MD I m in treatment so why do I need self management The treatment team that includes you is the Beyond the Baby Blues May 19 2009 10 17 am What you need to know now about pregnancy related depression CURRENT ISSUE Recent Issues November 1 2015 2 07 pm Fall 2015 GLENNON DOYLE MELTON Truth warrior In her Momastery blog her popular speaking tours and her book Carry On Warrior Glennon Doyle Melton shows it s OK Read more August 1 2015 2 07 pm Summer 2015 LEE WOODRUFF STRESS TEST After a family crisis left Lee Woodruff with symptoms of depression and anxiety she found the courage to reach out for Read more May 5 2015 9 31 am Spring 2015 DEPRESSION WHAT BREED IS YOUR BLACK DOG The unwelcome pup looks different for everyone and your particular form of depression can make a difference in choosing Read more February 1 2015 2 12 pm Winter 2015 TAKE THIS TO THE BANK Stressing out about finances These strategies can help you take control of your wallet and your worries by Kelly James Enger Read more SoundOFF MOMS DEPRESSION What is it like to be a mom with depression What is hardest for you What helps you cope CLICK HERE TO ANSWER CURRENT RESEARCH Shake It Off Not So Easy for People with Depression New Brain Research Suggests 2 27 2015 Harsh winter brings some psychological benefits says UB researcher 2 24 2015 Study Linking Suicidal Behavior Psychotic Experiences May Yield Strategies to Help Prevent Suicide Attempts 2 24 2015 Suicide Risk Falls Substantially After Talk Therapy 11 20 2014 A New Test Measures Analytical Thinking Linked to Depression Fueling the Idea That Depression May Be a Form of Adaptation 11 19 2014 CONNECT esperanza s Hope Write a Letter to the Editor SoundOFF Forum Home About Us My Account Checkout Professional Writers Advertising Contact Us Partners Portal Cart Subscribe Back to Top Copyright 2015 Hope to Cope All Rights Reserved Newsletter Signup esperanza Magazine s e newsletter offers the latest research news healthy lifestyle features and inspirational profiles for our depression and anxiety community If you are a human and are seeing this field please leave it blank Fields marked with a are required Afghanistan Albania Algeria American Samoa Andorra Angola Anguilla Antarctica Antigua And Barbuda Argentina Armenia Aruba Australia Austria Azerbaijan Bahamas Bahrain Bangladesh Barbados Belarus Belgium Belize Benin Bermuda Bhutan Bolivia Bosnia And Herzegowina Botswana Bouvet Island Brazil British Indian Ocean Territory Brunei Darussalam Bulgaria Burkina Faso Burundi

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  • Ask the doctor: Create a better bedtime | Esperanza - Hope To Cope
    that can also help improve your mood Pay attention to daytime routines Get physical activity but try to avoid strenuous exercise or stressful activities late in the evening as these can interfere with sleep Avoid daytime naps especially if longer than 20 minutes or after 2 p m these also can interfere with sleep Maintain a regular meal schedule Limit caffeine Don t smoke or use tobacco Spend time in the sunlight especially in the morning Work to establish a sleeping schedule Try to go to bed and wake up at similar times every day even on weekends If not possible re establish your usual schedule as soon as possible For example travel across time zones often links to sleep difficulties Give yourself at least one hour to unwind before bed and use dim light during your pre bed routine Turn off your TV computer tablet and smart phone screens Make adjustments to convert your late evening and nighttime lighting to orange red color the least disruptive to sleep cycles use bulbs of this color or transparent plastic screens over your computer Avoid alcohol ideally at least four to five hours before going to bed Avoid heavy meals spicy food and of course caffeine before bedtime Control your sleeping environment Sleep only in the bedroom not in other rooms in the house Keep your bedroom quiet and dark and make sure room temperature is cool and your mattress is comfortable Keep TV work and other activities out of the bedroom which should be reserved for sleep and sexual activity As a bathroom nightlight use a red or orange red colored bulb This may be especially useful when feeding infants Consider a sleep mask earplugs or a white noise machine to block out noise If you have trouble falling or staying

    Original URL path: http://www.hopetocope.com/ask-the-doctor-create-a-better-bedtime-3/print/ (2016-02-14)
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  • Routine | Esperanza - Hope To Cope
    Emotional Numbness Fear Guilt Irritability Low Self Esteem Pessimism Physical Symptoms Sadness Sleep Problems Stress Substance Abuse Treatment Anxiety and Depression Recovery Treatment Diet Doctors Exercise Hospitalization Humor Medication Meditation Mindfulness Peer Support Pets Animals Psychotherapy Sleep Stress Management Suicide Symptoms of Depression Anxiety Weight Loss or Gain Talk Therapy Relationships Personal Relationships and Anxiety Depression Caregivers Children Dating Family Forgiveness Friends Marriage Parenting School Education Spouse Partners Stigma Hope Celebrities Hope Essays Hope Harmony Spirituality Inspiration Motivation Religion Faith Spirituality Blog Forum Log In Forum Home Topics Discussions Members Community Blog Forum Associations Write to Us SoundOFF Magazine Current Issue Archived Issues Customer Service Print Digital Subscriptions Renewal Subscriptions Gift Subscriptions Buy Past Issues Frequently Asked Questions Digital Subscriber Access Subscribe Home routine Ask the doctor Create a better bedtime By esperanza January 1 1970 12 00 am Why is sleep so important By John F Greden MD Maintaining good habits for restful effective sleep sometimes called good sleep hygiene is crucial for Read more CURRENT ISSUE Recent Issues November 1 2015 2 07 pm Fall 2015 GLENNON DOYLE MELTON Truth warrior In her Momastery blog her popular speaking tours and her book Carry On Warrior Glennon Doyle Melton shows it s OK Read more August 1 2015 2 07 pm Summer 2015 LEE WOODRUFF STRESS TEST After a family crisis left Lee Woodruff with symptoms of depression and anxiety she found the courage to reach out for Read more May 5 2015 9 31 am Spring 2015 DEPRESSION WHAT BREED IS YOUR BLACK DOG The unwelcome pup looks different for everyone and your particular form of depression can make a difference in choosing Read more February 1 2015 2 12 pm Winter 2015 TAKE THIS TO THE BANK Stressing out about finances These strategies can help you take

    Original URL path: http://www.hopetocope.com/tag/routine/ (2016-02-14)
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  • Navigating Change | Esperanza - Hope To Cope
    ago whaaat and I can attest to the effect of major life changes Several divorces death of both parents in an automobile accident even good stress like finishing college drove me to the edge of suicide On the other hand I ve learned during 4 hospitalizations and 25 years of church cog therapy prayer meditation regular medication great group of friends and family AND God s grace equal HOPE RELATED ARTICLES Managing Depression and Living Well February 10 2016 11 01 am Through Veterans own voices Veterans have the chance to hear from trusted and credible sources other Veterans like themselves In this video hear Veterans share their Do Taking Shortcuts Really Work February 4 2016 12 01 am I recently discovered a new bad habit that I have When I get in a hurry I tend to take shortcuts The problem is the Appreciating the Compassion Fatigue and Vicarious Trauma Experienced by Therapists February 2 2016 12 35 am The long row of 80 motorcycle police officers in a two wide formation was followed by a black hearse and a black limousine We passed them Douglas M Duncan The Politician s Courageous Depression Disclosure February 1 2016 2 52 pm In his 24 year career in public office including three terms as the top elected official in Maryland s most populous county DOUGLAS M DUNCAN became a CURRENT ISSUE Recent Issues November 1 2015 2 07 pm Fall 2015 GLENNON DOYLE MELTON Truth warrior In her Momastery blog her popular speaking tours and her book Carry On Warrior Glennon Doyle Melton shows it s OK Read more August 1 2015 2 07 pm Summer 2015 LEE WOODRUFF STRESS TEST After a family crisis left Lee Woodruff with symptoms of depression and anxiety she found the courage to reach out for Read more May 5 2015 9 31 am Spring 2015 DEPRESSION WHAT BREED IS YOUR BLACK DOG The unwelcome pup looks different for everyone and your particular form of depression can make a difference in choosing Read more February 1 2015 2 12 pm Winter 2015 TAKE THIS TO THE BANK Stressing out about finances These strategies can help you take control of your wallet and your worries by Kelly James Enger Read more SoundOFF MOMS DEPRESSION What is it like to be a mom with depression What is hardest for you What helps you cope CLICK HERE TO ANSWER CURRENT RESEARCH Shake It Off Not So Easy for People with Depression New Brain Research Suggests 2 27 2015 Harsh winter brings some psychological benefits says UB researcher 2 24 2015 Study Linking Suicidal Behavior Psychotic Experiences May Yield Strategies to Help Prevent Suicide Attempts 2 24 2015 Suicide Risk Falls Substantially After Talk Therapy 11 20 2014 A New Test Measures Analytical Thinking Linked to Depression Fueling the Idea That Depression May Be a Form of Adaptation 11 19 2014 CONNECT esperanza s Hope Write a Letter to the Editor SoundOFF Forum Home About Us My Account Checkout

    Original URL path: http://www.hopetocope.com/navigating-change-3/email/ (2016-02-14)
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  • Navigating Change | Esperanza - Hope To Cope
    a common cold If you don t treat it it tends to get worse Heather S 46 was diagnosed with depression as a teenager and familiar with its telltale signs Even so she ignored the red flags when a tsunami of changes swept through her life not only divorce and the attendant relocation to a new home but also sending her oldest child to university and starting a new relationship In the same period an unexpected financial crunch and an audit added to her stress There was still part of me that thought Lots of people have bought houses moved been audited and it didn t impact them so why is it so hard for me to handle Instead of stepping up her treatment program when she began sleeping too much craving comfort foods withdrawing socially and struggling to concentrate in 2011 Heather hoped her symptoms would ease on their own as she settled into her new life I was thinking I m not sure how long I can juggle all of these events before there is a detrimental effect on my health but I figured I could hang on until things evened out says Heather a production data analyst in Saskatchewan In hindsight I should have jumped on it sooner Heather admits she put off improving her self care and increasing her talk therapy because she thought she should be able to handle such everyday transitions on her own Major life events cause stress and major stress makes you more susceptible to psychological as well as physical illness Even though the logical side of me knows how depression works there was still part of me that thought Lots of people have bought houses moved been audited and it didn t impact them so why is it so hard for me to handle she says The negative self talk kicked in and I felt like I wasn t good enough because these normal things were having such an impact on me In the end Heather acknowledged that denial wasn t working She switched to weekly counseling sessions and turned to tools she had developed during past episodes of depression including meditation journaling emphasis on healthy habits and peer support I was able to get on top of it and overcome it she says Why me As Heather discovered it is possible to overcome depression triggered by life events But the question remains Why do big changes trigger depression in some people but not others Research has followed two main avenues Differences in the brain Genetic differences such as variations in the length of a serotonin transporter gene known as 5 HTTLPR may be one culprit Other possibilities now being studied include how chronic stress affects glutamate receptors and the influence of a protein known as Otp on the body s production of the stress hormone cortisol Differences in perceived stress An amicable split may not generate the same stressors as a nasty divorce with conflict over custody for example Or

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  • Transitions | Esperanza - Hope To Cope
    Books Symptoms Addiction Anger Anxiety Emotional Numbness Fear Guilt Irritability Low Self Esteem Pessimism Physical Symptoms Sadness Sleep Problems Stress Substance Abuse Treatment Anxiety and Depression Recovery Treatment Diet Doctors Exercise Hospitalization Humor Medication Meditation Mindfulness Peer Support Pets Animals Psychotherapy Sleep Stress Management Suicide Symptoms of Depression Anxiety Weight Loss or Gain Talk Therapy Relationships Personal Relationships and Anxiety Depression Caregivers Children Dating Family Forgiveness Friends Marriage Parenting School Education Spouse Partners Stigma Hope Celebrities Hope Essays Hope Harmony Spirituality Inspiration Motivation Religion Faith Spirituality Blog Forum Log In Forum Home Topics Discussions Members Community Blog Forum Associations Write to Us SoundOFF Magazine Current Issue Archived Issues Customer Service Print Digital Subscriptions Renewal Subscriptions Gift Subscriptions Buy Past Issues Frequently Asked Questions Digital Subscriber Access Subscribe Home transitions Navigating Change By esperanza May 7 2012 10 04 am Good or bad big life changes can be hard Sometimes we need a helping hand to guide us through Read more CURRENT ISSUE Recent Issues November 1 2015 2 07 pm Fall 2015 GLENNON DOYLE MELTON Truth warrior In her Momastery blog her popular speaking tours and her book Carry On Warrior Glennon Doyle Melton shows it s OK Read more August 1 2015 2 07 pm Summer 2015 LEE WOODRUFF STRESS TEST After a family crisis left Lee Woodruff with symptoms of depression and anxiety she found the courage to reach out for Read more May 5 2015 9 31 am Spring 2015 DEPRESSION WHAT BREED IS YOUR BLACK DOG The unwelcome pup looks different for everyone and your particular form of depression can make a difference in choosing Read more February 1 2015 2 12 pm Winter 2015 TAKE THIS TO THE BANK Stressing out about finances These strategies can help you take control of your wallet and your

    Original URL path: http://www.hopetocope.com/tag/transitions/ (2016-02-14)
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  • Navigating Change | Esperanza - Hope To Cope
    own as she settled into her new life I was thinking I m not sure how long I can juggle all of these events before there is a detrimental effect on my health but I figured I could hang on until things evened out says Heather a production data analyst in Saskatchewan In hindsight I should have jumped on it sooner Heather admits she put off improving her self care and increasing her talk therapy because she thought she should be able to handle such everyday transitions on her own Major life events cause stress and major stress makes you more susceptible to psychological as well as physical illness Even though the logical side of me knows how depression works there was still part of me that thought Lots of people have bought houses moved been audited and it didn t impact them so why is it so hard for me to handle she says The negative self talk kicked in and I felt like I wasn t good enough because these normal things were having such an impact on me In the end Heather acknowledged that denial wasn t working She switched to weekly counseling sessions and turned to tools she had developed during past episodes of depression including meditation journaling emphasis on healthy habits and peer support I was able to get on top of it and overcome it she says Why me As Heather discovered it is possible to overcome depression triggered by life events But the question remains Why do big changes trigger depression in some people but not others Research has followed two main avenues Differences in the brain Genetic differences such as variations in the length of a serotonin transporter gene known as 5 HTTLPR may be one culprit Other possibilities now being studied include how chronic stress affects glutamate receptors and the influence of a protein known as Otp on the body s production of the stress hormone cortisol Differences in perceived stress An amicable split may not generate the same stressors as a nasty divorce with conflict over custody for example Or having a support network strong faith and other coping tools may help one individual weather a job loss more easily than another As one widely accepted definition puts it stress is each individual s assessment that demands exceed the personal and social resources the individual is able to mobilize Going to college was such a milestone but there were a lot of stressors like peer pressure and family expectations it was overwhelming When Rebecca G enrolled at the University of Arizona she was excited about starting college Adjusting to new professors and classes navigating the massive campus and sitting in lecture halls with hundreds of strangers was more unsettling than she anticipated Going to college was such a milestone recalls Rebecca 29 communications and events director for the Southern Arizona chapter of the National Alliance on Mental Illness NAMI But there were a lot of stressors like peer pressure and family expectations it was overwhelming Instead of joining clubs and partying with friends Rebecca spent a lot of time in bed her sophomore year When she went to class she fought to stay focused and pay attention Her grades plummeted It looks like one of the strongest predictors of the onset of a depressive episode is a recent significant life event Convinced she had attention deficit disorder she went to the school counseling office in 2003 to seek study support Instead she was diagnosed with depression With the help of medication and counseling sessions Rebecca got the better of her low moods and self isolation She also decided to transfer to a local community college where smaller classes and more teacher interaction helped her earn straight As She returned to the University of Arizona graduating in 2007 with a degree in Spanish and a minor in public health Knowing that I made it that I refused to quit was amazing she says adding If you don t take care of yourself no one will do it for you Plan for the future Adopting tools such as counseling medication and coping strategies is essential for overcoming depression and maintaining mental health going forward Research shows that following an initial diagnosis of depression the likelihood of subsequent depressive episodes increases It takes a really big whammy to get the ball rolling explains Monroe referring to onset of depression after a major life event Once that happens though people may become stress sensitized According to Monroe the initial stress and depressive episode may spark changes in brain chemistry or circuitry that increase vulnerability to future bouts of depression at lower levels of stress or perhaps no stress at all Since her initial diagnosis of depression in 1990 Debra has struggled with a handful of additional depressive episodes She continues to take medication and engage in preventive measures including journaling exercise and scheduled down time I know I can t 100 percent prevent another episode but I can reduce the risk she says Reich is all in favor of stress busting techniques like exercise and relaxation as well as meditation and calming breath exercises to interrupt the flight or fight response that pumps adrenaline and cortisol into the body We need to teach our bodies not to be in a constant state of stress she says These strategies engage the parasympathetic nervous system and can reduce your vulnerability to depression and anxiety Cognitive behavioral therapy can address negative thought patterns that often emerge following difficult life events such as feeling unlovable following a divorce or worthless after a job loss And studies show that social support is invaluable in overcoming depression and some researchers suggest for averting depression after a stressful life event in the first place Glenn the pastor reached out to friends and counselors for help in dealing with his depression after his son s death He kept a journal to express his emotions and recognize his progress And he leaned on

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  • Moving from Stress to Best | Esperanza - Hope To Cope
    organizations and corporations Further Carol has been interviewed numerous times about her experience on television radio and in print Carol has written two books My Journal of Gratitude and Will I Ever Be the Same Again Transforming the Face of ECT She is currently working on her next book Unwrapping the Gifts from Depression Visit Carol s websites www CourageousRecovery com and www carolkivler com RELATED ARTICLES Reviewing 2014 Embracing 2015 December 29 2014 10 57 am What feels like the end is often the beginning Thea Thijssen As 2014 comes to an end take time to reflect on the good A Final Goodbye December 22 2014 9 48 am Once you ve had a cat s affection you ll always have a heart connection Unknown This past week I brought my beloved cat Rascal to the Naughty Nice and Nicotine December 15 2014 12 20 pm Movers and Takers Last time I mentioned a moving company guaranteed to make Santa s fecal list RECAP On November 3rd we hired and paid this Self Kindness Starts and Ends with You December 15 2014 11 30 am Be kind Everyone you meet is fighting a hard battle John Watson When looking for a quote to begin my blog piece this Book Categories All Books Anxiety Depression Children For Loved Ones Living Well Memoirs Treatment CURRENT ISSUE Recent Issues November 1 2015 2 07 pm Fall 2015 GLENNON DOYLE MELTON Truth warrior In her Momastery blog her popular speaking tours and her book Carry On Warrior Glennon Doyle Melton shows it s OK Read more August 1 2015 2 07 pm Summer 2015 LEE WOODRUFF STRESS TEST After a family crisis left Lee Woodruff with symptoms of depression and anxiety she found the courage to reach out for Read more May 5 2015 9 31 am Spring 2015 DEPRESSION WHAT BREED IS YOUR BLACK DOG The unwelcome pup looks different for everyone and your particular form of depression can make a difference in choosing Read more February 1 2015 2 12 pm Winter 2015 TAKE THIS TO THE BANK Stressing out about finances These strategies can help you take control of your wallet and your worries by Kelly James Enger Read more SoundOFF MOMS DEPRESSION What is it like to be a mom with depression What is hardest for you What helps you cope CLICK HERE TO ANSWER CURRENT RESEARCH Shake It Off Not So Easy for People with Depression New Brain Research Suggests 2 27 2015 Harsh winter brings some psychological benefits says UB researcher 2 24 2015 Study Linking Suicidal Behavior Psychotic Experiences May Yield Strategies to Help Prevent Suicide Attempts 2 24 2015 Suicide Risk Falls Substantially After Talk Therapy 11 20 2014 A New Test Measures Analytical Thinking Linked to Depression Fueling the Idea That Depression May Be a Form of Adaptation 11 19 2014 CONNECT esperanza s Hope Write a Letter to the Editor SoundOFF Forum Home About Us My Account Checkout Professional Writers Advertising Contact Us

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