In The Moment Mindful Awareness
Issue #6 January 2007	www.Aida-Therapy.com
Rob Williams, MSW, MBA, LGSW Psychotherapy 1900 Q ST NW, Ste 401 Washington, DC 20036 202.330.5390   REGISTER HERE for Mindful Awareness groups starting in January!   >>> Forward this to someone who might benefit from this help!     Send me your questions!   E-mail: rob@aida-therapy.com   Visit on the Web: www.aida-therapy.com	In this issue:  Five Self-Care Strategies For Depression “There's no quick fix for depression. Even if you are under medical care and taking an antidepressant, improvement takes time.”   The December issue of Mayo Clinic Women's HealthSource offers five self-care strategies that can help you feel better and reduce the risk of recurrence.   1. Keep active.   ►As little as 15 to 30 minutes of physical activity most days has been shown to improve mood. Long-term regular exercise can help prevent recurrence.   2. Eat well. ►Eat more whole grains, beans and vegetables. They provide a longer-lasting energy source than processed baked goods and sugar.   ►Eat regular meals, especially breakfast. Regular meals avoid the irritability and overeating that can come from skipping meals.   ►Increase your intake of cold-water fish such as salmon, halibut, tuna and bluefish. Research indicates that the omega-3 fatty acids in these cold-water fish may help reduce symptoms of depression.   ►Avoid alcohol and caffeine, which can contribute to depression and anxiety.   3. Get adequate sleep. ►Aim for eight hours a night, and be consistent with bedtime.   4. Control stress. ►Simplify your schedule and prioritize. Get organized so you know where to find things you need. If you need a break, take it, even if it's just a day trip or weekend getaway. Recognize stress signals and slow down. Is your stomach upset? Are you forgetting things or feeling extra irritable? Take notice of your signals and do something about it.   5. Stay connected. ►Make relationships a priority. Social ties give you a sense of purpose and meaning in life. Recognize the importance of give and take. It's true you should give of yourself in a relationship, but it's also important to receive from others, especially when you are depressed.   This information is not a tool for self-diagnosis or a substitute for professional care. If you’re having a hard time emotionally using this, or other tips, don’t hesitate to call me. We’ll find something that works for you. I’m here to help.   Best regards,   Rob Williams, MSW, MBA, LGSW Psychotherapist   Source Citation: December issue of Mayo Clinic Women's HealthSource. http://www.medicalnewstoday.com/medicalnews.php?newsid=58596&nfid=crss
	Getting Help and Support from the Author: If you know of someone in need of help regarding anxiety or stress or other mental health issue, please give me a call. I’m here to help. 202.330.5390 or rob@aida-therapy.com   Rob Williams, MSW, MBA, LGSW 1900 Q ST NW, Suite 401 Washington, DC 20036 202.330.5390 map & directions    Notice of copyright: This newsletter is copyright in its entirety by Rob Williams, 2006, all rights reserved, and may not be reprinted in part or whole without the express permission of the author. Click here to visit my website.   The Fine Print: You are subscribed as To share it with others, simply forward a copy of this email. To receive your own copy and receive news and resources, articles, trainings and other tools, please click here to subscribe to this newsletter. To unsubscribe from this newsletter, please click here. [Home] [About] [Therapy] [Directions] [Groups] [FAQ]