Tips for coping with depression

Over the last decade or so the issue of depression has been highlighted by campaigns and initiatives all over the world, even celebrities (such as Kirsten Dunst) have come out and admitted publicly that they suffer from it. These days most people are aware that depression isn't something a person can "snap out of" and it's a serious issue that needs treatment and especially, understanding.

Depression is much more than a bad hair day. People that suffer from it often endure extended periods of low moods that occur without reason. Depression can present itself in many ways, for example, bouts of anger, mood swings, irritability, loss of interest in things that would usually make a person happy, withdrawing from friends and family and taking unnecessary risks.

So what should you do if you're feeling depressed? Firstly, make an appointment to see a Doctor. Ideally your Doctor will be someone you feel comfortable speaking to as you need to be as open and honest about your depression in order to get the most from your treatment. Depending upon the diagnosis, you may be prescribed anti-depressants, behavioural therapy, counseling or all of the above.

Secondly, talk to your friends and family about your depression, make sure they're aware of what you're going through. By letting other people know you're lessening the load you have to carry by yourself and you create a network of support should you need it in the future.

And finally, be kind to yourself. As I mentioned, depression isn't something that you can just snap out of. It takes time and some hard work. Be patient and try adopting a positive outlook, this will help your recovery. It's not unusual for the effects of medication to take weeks (or even months) to start being noticeable so just concentrate on taking small steps. Before you know it, the world will seem a little brighter.

Dealing with a quiet child

Why is it that some children thrive in a classroom setting while others don't? It may all come down to a phenomenon called Communication Apprehension.

Some children are naturally shy and introverted but others may adopt these characteristics after being critised about their communication skills. After receiving negative feedback some children may start abstaining from talking all together. They may feel that they want to participate but when they are called upon they won't speak up. They may also feel anxious which further compounds their feelings of inadequacy. This fear and anxiety is known as Communication Apprehension (CA).

So how can we make it easier for kids to participate? Providing an easy going, warm environment in which they're encouraged to talk frequently is a great start. Developing fun activities where all children can participate could also provide the right motivation for involvement. Additionally, asking subtle, informal questions that relate to areas in which the children are particularly knowledgeable or show an interest allows them to share thoughts and ideas in a non-confronting setting.

Overcoming CA takes time and patience on the part of teachers, parents and children alike but offering a nurturing, positive environment with plenty of positive reinforcement is a great first step in dealing with the problem.

What to do if you lose your place

You're giving a presentation and you've lost your place. The audience is starting to fidget and move around in their seats waiting for you to continue. No matter what you do you can't remember what you're supposed to say next and as the audience gets more impatient you get more flustered. You're sweating profusely and dying of embarrassment and you wish the stage would open up and swallow you whole. Sound familiar? You're definitely not alone, in fact anyone who has ever spoken in public has probably had similar visions of failure.

Here are a few tips to ensure this nightmare doesn't become a reality.

1. Bring notes, but only refer to them if you absolutely have to
2. If you do lose your place, it's ok to acknowledge it. Stay calm and find your place. The sooner you move on, the sooner the audience will too
3. If you make a mistake don't dwell on it - mistakes happen
4. After you finish your presentation go back over the bits that gave you trouble. Practice anything that tripped you up - chances are you won't be stumped by them again

Performance anxiety symptoms

If you've ever had to stand in front of a class or give a presentation at work, chances are you've had some performance anxiety. Performance anxiety occurs when a person is afraid of public failure in a psychical activity.
In your past experience you may have had performance anxiety symptoms like butterflies in the tummy, sweaty palms or nausea prior to giving a presentation, but depending on the severity, people may also experience:

• rapid heart rate
• tensing of muscles
• feeling faint or dizzy
• a shaky voice
• trembling in the arms, knees or feet
• dry mouth
• insomnia
• frequent urination
• shortness of breath

Performance anxiety can also effect our mind and thought processes in the following ways:

• it can make us confused
• give us memory lapses
• make us easily distracted
• give us a lack of concentration
• and plague us with negative thoughts

Emotionally, performance anxiety takes its toll by making us feel:

• fearful
• vulnerable
• inadequate
• helpless

The act of public speaking effects us all in some way. The symptoms I've listed above are the body's physiological reaction to stressful situations and of course, everyone reacts and responds differently. The key to a successful public speaking experience lies in our ability to harness our performance anxiety and to push through it.

Self Confidence and Stage Fright

Most stage fright sufferers have low self - confidence and self-esteem which causes stage fright. Here are some tips on how to boost your self-esteem:

* Love Yourself! Compliment your self and appreciate your own strengths and achievements. You can also look at the mirror and try to appreciate your whole being, physical, emotional or mental aspect of your life.

* Think Positive! Stay positive and avoid being pessimistic. Do not dwell on negative thoughts.

* Communicate with yourself. Voice out your thoughts and praise yourself for all the achievements. talk about your weakness and create an action plan to address. Know your strengths.