First Steps to Treating your Depression

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Depression is a slippery beast to treat. This is for many reasons: general stigma surrounding mental health treatment, depression’s symptoms can often be confused with other emotional responses, and the inertia depression generates. Although awareness of mental illness has generally increased over the past several decades, folks can still face repercussions at work or from their family when disclosing mental illness.

 

depression

 

The conversation about how to shift culture and change fundamental issues within the mental health system is for another article. For now it’s enough to say – mental health is a right, not a privilege. Every person deserves access to resources that can help them to be healthy, and 1 in 4 American adults experience mental illness in a given year. Depression isn’t fun but it is common, and treatable.

 

Am I Depressed?

Sometimes depression can be easy to miss because it doesn’t fit our preconception of what depression is supposed to look or feel like. While TV may have taught us that depression = sad, in reality there are a variety of symptoms wrapped up in it.

 

  • Depressed or irritable mood most of the day, every day, that is different from your “normal” mood.
  • Impaired level of function – i.e. it’s hard to go to work, clean the house, and other daily tasks of living.
  • Decreased interest in pleasurable activities
  • Significant weight change (gain or loss)
  • Change in sleep (inability to sleep or sleeping all the time)
  • Change in activity (slowing down or speeding up)
  • Fatigue/loss of energy
  • Feeling guilty or worthless
  • Inability to concentrate or be decisive
  • Thoughts of suicide or self-harm

 

When noticing these symptoms in yourself it’s important to also consider duration. Many of these may come up normally just as part of being a human living an imperfect life. If these symptoms or feelings persist continually for more than two weeks, then you may have depression. If you or someone you love are experiencing these symptoms, seek treatment with a therapist immediately.

 

How do I Start Therapy?

In addition to general stigma, Depression’s symptoms can create barriers to treatment. Depression can take away motivation to do things you used to enjoy, much less boring and repetitive tasks like making the necessary phone calls to enter treatment. Worse, depression can make you feel worthless and guilty – suddenly the fact that you’re not in therapy is because you’re lazy or undeserving and not because you’re sick. In order to keep depression from keeping you out of therapy, use the tips below:

 

  • Get a buddy. Starting therapy can feel overwhelming – it involves phone calls and google searches and leaving your house, all things that depression may tell you are too hard. Ask a friend to help you look up providers or sit with you while you make phone calls and even take you to your first therapy appointment. If you have a friend experiencing depression the single most helpful thing you can do is make an appointment for them.
  • If you have insurance, go to their website to find a list of providers that definitely accept your coverage. This can save you a lot of time, and prevent any added financial stress or disappointment during appointments.
  • If you don’t have insurance and money is a concern, look for universities with Social Work or Psychology programs – they will often offer reduced price or sliding scale services by students who are in training. You can also find group practices like http://www.therapyinphiladelphia.com, The Center for Growth. Private training programs like The Center for Growth, have the added bonus of more intensive supervision for interns, meaning more oversight for your issues.
  • If finances are not an issue, we strongly encourage working with senior level therapists. Therapists who have at least ten years of experience have a higher treatment “success” rate than new therapists.  Depression is a serious condition that is treatable.  With the right supports, most people can learn to manage their depression as opposed to depression managing them!
  • Treat your first therapy session as an interview. This is a chance to see if you want to work with this therapist, and to help them identify your treatment goals. Come up with a list of things that are important to you: More important than their educational level, or even school that they attended is were their clinical hours video-taped? Unfortunately most training programs do not require clinicians to have their work videotaped and reviewed on a weekly basis with a supervisor and thus many new therapists are poorly trained. Other important questions to ask is have they treated depression before? And if so, what percent of their population struggles with that particular issue.  Many therapists will tell you they treat depression (eating disorders, grief, addiction etc) even if they only work with 2 people a year with that issue.  It is absolutely your right to know the frequency that they work with your particular issues.  In addition, you want to know how many clients a week your therapist sees.  10-25 clients a week typically allows the therapist enough emotional energy to spend thinking about each particular case and continuing to push themselves to clinically grow. Therapists that see 30+ clients a week typically are emotionally overloaded and do not have enough emotional energy to clinically grow.  Yes, many good clinicians work more than 30 hours a week, they are just not spending all of their time in people’s heads. They are doing other types of work like consulting, teaching, writing etc.  Lastly, asking your therapist if they have they worked with people who share your racial, gender, sexual, religious, etc identities is recommended?  It’s not your job to educate your health care providers on your identities.
  • Remember that therapy is about fit. Too many first-time patients stick with therapists they hate or think “therapy isn’t for me” because they don’t click with their first therapist. If you don’t feel comfortable opening up to your therapist- find a new one! They are professionals and it will NOT hurt their feelings. We strongly recommend making several first sessions and then you have a way of comparing them. If all three of them tell you the same thing, that says something. Typically, you will find yourself gravitating towards one person over the next.  If you hate all three of them, then the issue is likely you.  One major benefit of seeing a therapist at a group practice is that if you don’t like one practitioner, you often are allowed to “test” out a different one free of charge.

 

Above all remember: you deserve help. Help is within reach. If it feels like too big a task to manage on your own, ask for help getting help. Call 267-324-9564 to make an appointment with a therapist at the http://www.therapyinphiladelphia.com The Center for Growth today.


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LOOK: A Filipina-led skincare brand that believes all Filipinos deserve a bright and beautiful glow

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Glow Diggers, eyes here! A Filipina-led skincare brand relaunches with a modern look along with brand-new products! The skincare brand, Skin White Solutions, believes that every Filipino deserves to have a #BrighterThanEver skin that radiates confidence – enough to take on the world. 

And for that, they would like to introduce their newest products: Wonder Wash, Talented Toner, and Happy Crush – all made with the finest ingredients from Japan, Korea, and Thailand. 

Skin White Solutions

These exciting new products are made for all skin types to ensure that every Filipino gets a chance to flaunt his or her own unique glow! Guaranteed, each product is made with love and has been carefully crafted to bring your dream skin to life! 

ABOUT SKIN WHITE SOLUTIONS: 

Established in 2012, Skin White Solutions started off as an ambition of a young housewife with a desire to help provide for her loving family while achieving the glowing skin of her dreams. Now, with her 10-year experience in the skin care industry, together with a bright and brilliant team, Skin White Solutions embarks on a another journey to produce new and improved beauty products that will help each #GlowDigger become even more confident and beautiful in their bright and glowing skin!

ABOUT THE PRODUCTS: 

WONDER WASH

Skin White Solutions

Price: Php 149.00

Key Active Ingredient: La flora Ec-12

Skin Type: Good for all skin types; best for acne prone skin, dull skin, and skin that has lost its radiance

Description: This high-performing cleanser removes dirt while protecting the skin’s natural moisture barrier. It is very gentle on the skin, non-irritating, and has the right pH level preventing skin damage and dirt causing acne. It has no parabens, alcohol, and silicon while being cruelty-free and SLS-Free.

How To Use: Wet your face with water and use your fingertips to apply the Wonder Wash. Massage your face gently in a circular motion, avoiding the eye area. Finally, rinse your face with water and gently pat dry with a towel.   

TALENTED TONER 

Skin White Solutions

Price: Php 199.00 

Key Active Ingredients: Fermented Yeast Extract, Neem Leaf Extract, Centella Asiatica

Skin Type: Good for all skin types; best for skin that shows multiple signs of aging, lines & wrinkles, and gloomy dry skin

Description: The talented toner removes impurities, hydrates and soothes the skin, and helps prevent signs of aging. This product is cruelty-free, paraben-free, and non-comedogenic.

How To Use: Get a clean cotton pad or cotton ball and soak it with the Talented Toner. Then, gently wipe it around your face, avoiding the eye area.  

HAPPY CRUSH 

Skin White Solutions

Price: Php 119.00

Key Active Ingredients: Passiflora Edulis Fruit Extract, Jeju Aloe Vera, Witch Hazel Extract, Collagen + another slimming active

Skin Type: Good for all skin types; best for puffy face (chubby cheeks), dehydrated skin, or sun burnt skin

Description: This unique cooling ice gel improves and soothes facial puffiness, eye bags, as well as dry, dehydrated, and sunburnt skin. It also slims and brightens the face and can be used as a moisturizer, mask, and after-sun treatment. This product contains no harmful ingredients. It is paraben-free and cruelty-free.

How To Use: Stir the gel mix inside the container with a spoon until it starts looking like crushed ice. Then, scoop out the preferred amount and apply it to the desired area while avoiding the eye.

Do you want to embark on the journey to getting the #BrighterThanEver skin? Then visit their Shopee page: https://shopee.ph/swsofficial to learn more! Be part of the growing community of #GlowDiggers! 


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Staying hydrated helps prevent illnesses during the rainy season

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The sweltering summer days are over as the country’s weather bureau declared the start of the wet season. During this season, we need to keep our guards up because many illnesses emerge.

These include diarrhea, caused by viral or bacterial infection; waterborne illnesses like typhoid fever, cholera, and leptospirosis; and vector-borne diseases like malaria and dengue.

To avoid contracting these diseases, Pepsi-Cola Products Philippines Inc. (PCPPI)—the exclusive manufacturer of PepsiCo beverages in the country—reminds the public to keep hydrated, especially that we are in the middle of a global pandemic.

“It is important that we keep our immune system strong. One of the easiest ways to do this is to stay hydrated,” said PCPPI president and chief executive officer Frederick D. Ong.

To stay fit and protect yourself from diseases, here are some healthy habits you may do.

Eat healthy

What you consume today will have a huge impact on your health in the future. A good eating habit is one of the most basic practices to have a robust immune system.

Making a well-balanced meal is simple – just add more fruits and vegetables, choose whole grain food, switch to low or zero fat options, and cut back on sugar.

Exercise regularly

Exercising remains one of the most effective methods to strengthen your body during the rainy season. You do not have to buy expensive machines or pay for gym subscriptions. You only need at least 150 minutes of moderate exercise per week. To safely exercise at home, you may check various workout videos online. If you opt to do outdoor walk or run, follow social distancing and other safety protocols.

As part of your workout routine, replenish what you lose in sweat with sports drinks like Gatorade. It contains electrolytes that rehydrate your body to avoid dehydration.

Get enough sleep

Getting enough sleep is as important as eating healthy and exercising. A study from the Carnegie Mellon University found that people with poor, short sleep have greater chance of getting sick.

Quality sleep helps uplift your immune system. To get quality sleep, reduce your blue light exposure at night, avoid caffeinated drinks before bedtime, and reduce day time naps, among others.

Hydrate

Proper hydration is vital in having a strong immune system. It detoxifies and flushes out waste materials from your body. It also helps transport nutrients to our organ systems.

Taking in safe water is a must to avoid infection from water-borne diseases. To have a clean drinking water, you need to boil water for at least three minutes or do water chlorination. Or you can drink purified bottled water, like Aquafina and Premiere.

If you’re moving all day and feel sluggish or tired, that’s because you lose more than just water when you sweat.  You lose fluids and electrolytes. With this, it’s important for us to stay healthy and hydrated with an Electrolyte Drink like Gatorade Ion.

“Even during rainy season, we need to hydrate to arm our body from diseases and keep our immunity in top shape. Over the years, PCPPI has been helping Filipinos achieve that with our hydration drinks,” Ong said.

PCPPI is the exclusive manufacturer of well-known beverage brands in the Philippines: Pepsi-Cola, Mountain Dew, 7-Up, Mirinda, Mug, Gatorade, Tropicana, Lipton, Sting, Premier, Milkis, and Aquafina.

 

 

                           

 

 

 

 

About Pepsi Philippines

Pepsi-Cola Products Philippines Inc. (PCPPI) is the exclusive manufacturer of PepsiCo beverages in the Philippines, with a relationship spanning 70 years. PCPPI’s principal stockholders are Lotte Corporation, Lotte Chilsung Beverage Co. Ltd., and Quaker Global Investments B.V. PCPPI manufactures and sells well-known beverage brands: Pepsi-Cola, Mountain Dew, 7-Up, Mirinda, Mug, Gatorade, Tropicana, Lipton, Sting, Premier, Milkis, and Aquafina. It has established 14 operations across the country, serving more than 700,000 outlets and providing employment through its extensive distribution network. PCPPI is committed to create a positive impact on society with programs focused on environmental sustainability, nutrition, education, and livelihood. For more information, visit www.pepsiphilippines.com.


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5 Tips for a Better Winter Wardrobe

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winter wardrobe

 

The days are getting shorter. The temperatures are getting lower. Is your wardrobe ready to handle a change of seasons? Here are just a few tips for staying stylish when the weather outside is frightful.

1. Buy Thicker Fabrics

Typical winter fabrics include things like wool, velvet and fleece. Not only will they feel luxurious against your skin, but they’ll also protect you from the bite of a snowy night!  If you’re worried about gaining weight during this crazy times and most of your winter clothes aside from being worn out, don’t fit anymore. Don’t fret because online shops like My Sisters Closet Boutique has Plus Size Tops, just make sure that you read the washing instructions and take care of them properly; you don’t want to ruin your knocker shirts because you weren’t paying attention to their labels.

2. Lighten Up

From black jackets to white gloves, many winter essentials come in neutral colors that can be matched with anything. While this is very practical, it’s also very boring! Splurge a little this year and treat yourself to a splashy red coat or dazzling set of metallic earmuffs. With more color in your closet, the skies won’t feel so heavy and dark.

3. Rock the Fur

There’s a reason that our ancestors loved fur coats and fur hoods. They’re deliciously warm! If you have moral objections to using the real thing, faux fur works just as well. In fact, faux fur comes in a dazzling array of colors and patterns that aren’t found in nature, so you’ll enjoy even more fashion options with it.

4. Buy Some Boots

This is especially critical if you live in an area with lots of snow. The right pair of boots will keep your feet warm and dry no matter how much slush you have to wade through to get to work. Look for a “waterproof” label before you buy, and whatever you do, avoid heeled boots if you know that a blizzard is coming.

5. Accessorize

Last but certainly not least, have fun with accessories! You’ll have your choice of hats, scarves, gloves, hoods, tights and socks, and that isn’t even getting into festive holiday accessories like Santa hats and Halloween masks. The sky is the limit when it comes to shiny extras that you can incorporate in your wardrobe in the wintertime. Experiment to your heart’s content!

These are just a few things to keep in mind as you shop for a winter wardrobe. It’s a season where functionality is just as important as fashion, so be careful with your choices! You’ll want to build a closet that’s stylish, appropriate and warm.


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Up Your Family’s Blood Health and Immunity with These 3 Summertime Activities

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The sun is out, and the school break is here, which means that it’s finally the season for family vacations and beach trips. But since the current situation calls for more family time spent at home, the young and active kids might have to spend their extra time getting busy on activities within the confines of your household. And while this calls for activities that require participation and creativity of the adults, the scorching heat presents a significant barrier to stay active.

Low intensity physical activities like long walks are much more convenient but having to spend hours outside these days isn’t the most ideal either. However, physical activity is an important part of building up one’s health, as it can help reduce stress, improve sleep quality, strengthen immunity, and improve blood health.[1] It’s never too late to keep your family moving. Here are 3 fun activities you and your family can bond over at home despite the dry season.

  1. Explore Virtual Fun Run Events

Running and building up your cardio doesn’t always require exploration of the outside world. Since the shift to a new normal lifestyle, brands and events that previously held fun run events have adapted to a safer alternative of previous marathons that were held outside. Now, you can register your whole family for virtual races, choose an appropriate distance everyone is able to accomplish, and flash a video on screen while running in place or around your home. Not only is this exciting but it also helps keep everyone in the family active. And the best part is everyone gets rewarded with a medal for finishing the race!

  1. Groove and Move with a Dance Party

Running around in one place might not be as enjoyable for everyone in the family. If that’s the case, a dance party is also a great way to have the family bond in movement, learning, and connection, while doing physical activity. Music can make any age naturally move and groove to the beat.[2] Just set a playlist of at least an hour with different genres of music that all ages of the family can enjoy, set the lighting according to the mood and get the dance party started, any time of the day! You can also upgrade the dance party by incorporating a theme where you dress up, use props like glowsticks, ribbons, face paint, and color-changing LED lights. The creative possibilities are endless to keep your loved ones active for a boosted immunity and healthy blood.

  1. Peaceful Staycation at Home

Relaxation also strengthens our health just as much as rigorous physical activity. Stress can weaken the body’s immune system leading to people getting sick at stressful and unsure times.[3] While a dance party and an at-home marathon might seem enjoyable to some, for families who prefer activities that don’t require feeling exhausted, or loved ones who have conditions that prevent them to dance or run; a peaceful staycation at home can still help boost their immunity and keep their blood healthy.

A staycation at home can start off with a nutritious breakfast meal with fruits and vegetables, and relaxing music playing in the background. While others prepare for the next meal, the children can be entertained with a short animation film or through a book reading session. Lunch can be setup as a picnic on your backyard, veranda, or terrace. Taking a siesta can help refresh the mind as well. [4] After dinner, a soothing bath can cap off the whole day of relaxation at home.

These 3 summertime activities may help your family moving while reducing stress and building their immunity during the dry season. Yet with age and lifestyle differences of your loved ones, some may need external help to keep their blood healthy that physical activities and relaxation may not be able to provide sufficiently.

Multivitamins + Minerals (Sangobion IRON+) is Your Family’s Blood Health Ally

Multivitamins + Minerals (Sangobion IRON+) is an iron supplement with vitamins and minerals that helps to replenish iron stores and increases red blood cell levels in the body. It has ferrous gluconate, a type of iron salt which allows better absorption of iron in the body, Folic acid, and vitamin B12 which are vital for production of red blood cells and during pregnancy. It also contains Vitamin C which helps improve iron absorption, and Copper sulphate and manganese sulphate that helps in the metabolic processes of blood cell production. [5] 

Recommended intake is one to two capsules daily, during or after meals, or as prescribed by your doctor.

Multivitamins + Minerals (Sangobion IRON+) helps to treat iron deficiency anemia that can lead to weakened immunity and increased susceptibility to infection. Iron deficiency anemia happens when the blood has a lower amount of red blood cells or hemoglobin than normal. This can cause the body to feel weak, tired, dizzy, look pale, and experience headaches. [1]

This year’s summertime activities with the family may be spent at home but the situation can’t stop the fun and relaxation. With a nutritious diet, physical activity, proper sleep, and by taking Multivitamins + Minerals (Sangobion IRON+), you and your family can stay blood healthy all throughout the different Philippine seasons.

If symptoms persist, consult your doctor.

 

———————-

[1] “Lack of exercise is a major cause of chronic diseases” Comprehensive Physiology. https://doi.org/10.1002/cphy.c110025

[2] “Why do we like to dance–And move to the beat?” Scientific American. https://www.scientificamerican.com/article/experts-dance/

[3] “Psychoneuroimmunology: psychological influences on immune function and health” J Consult Clin Psychol. https://doi.org/10.1037//0022-006x.70.3.537

[4] “Siestas and your heart: Can you nap your way to health?” Harvard Men’s Health Watch. https://www.health.harvard.edu/newsletter_article/Siestas_and_your_heart_Can_you_nap_your_way_to_health

[5] “About-Sangobion.” Sangobion, https://www.sangobion.sg/about-sangobion.

ASC REFERENCE CODE: P108P062821SS

[6] “Iron-Deficiency Anemia.” National Heart Lung and Blood Institute, U.S. Department of Health and Human Services, www.nhlbi.nih.gov/health-topics/iron-deficiency-anemia.


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Coffee That’s Really Good For You: Glorious, Isn’t It?

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For decades, coffee had received a bad reputation. Besides allegedly triggering high blood pressure, insomnia, and hyperacidity, the Filipino habit of adding lots of sugar and cream to one’s cup has been said to aggravate diabetes.

While there’s no denying the Pinoy coffee fan his morning cup, there is concern over the amount of sugar present in commercial 3-in-1 coffee mixes. The leading brand has 14.6 grams of sugar in one 20-gram sachet alone. Imagine how much sugar you’re taking in if you drink an average of three cups of coffee a day.

Coffee

What About Sugar-Free Coffee?

For health-conscious individuals, especially diabetics, turning to sugar-free coffee mixes seems to be the only option. This meant enduring tasteless cups of coffee just to satisfy their caffeine fix —until Stevia came along.

Stevia is the low calorie, zero sugar sweetener that tastes so much better than artificial sweeteners.

Stevia is an herb with a sweet-tasting extract that comes from the leaves of the Stevia rebaudiana plant. It has been enjoyed since pre-Columbian South America where indigenous people used the herb to sweeten their tea and other drinks.

The plant’s taste stems from steviol glycosides, molecules which are 250–300 times sweeter than regular sugar.

It became popular among health-conscious individuals because stevia has a very low caloric content. This makes it perfect for dieters and people who are trying to lose weight.

Moreover, Stevia makes coffee and tea taste so much better without adding any calories. Aside from beverages, Stevia is also used as an alternative sweetener when cooking or baking.

The Health Advantages of Stevia

Stevia is a safe, healthy sugar substitute that can sweeten up food without the negative health effects of refined sugar. It’s also associated with several impressive benefits such as reduced calorie intake, managed blood sugar levels, and minimized risk of cavities.

Additionally, while other sugar substitutes like Aspartame have been linked with cancer, there’s no evidence linking stevia to cancer since it is a natural ingredient.

This means you can add stevia to dishes and drinks without fear that you’re taking too much sugar, or that you’ll get sick a few years down the road.

For coffee lovers, it’s also good to note that locally-made Glorious Blend coffees and instant beverages have Stevia as its natural sweetener. The blend of natural and healthful ingredients make the drink not only refreshing and safe, but also good for one’s overall health.

The Glorious Blend boasts a full line of healthy drinks, including a 7-in-1 healthy coffee mix. This special blend is made with proven medicinal ingredients like Malunggay, Mangosteen, Calcium, Gotu Kola, and sweetened with Sweet & Fit Stevia. What’s even better is that the Glorious Blend 7in1 Coffee is non-acidic and promotes regular bowel movement.

The Glorious line-up also includes the 3-in-1 coffee mix with Stevia; 7-in-1 choco mix; 4-in-1 coffee with Malunggay; 5-in-1 coffee mix with Brown Rice; and the MaxiTrim coffee.

All Glorious Blend beverages use Stevia which has no calories, no carbohydrates, and zero glycemic index. All of their instant drinks will keep you alert and energized throughout the day.

Also, Glorious Blend products are locally sourced and manufactured. Their company supports local farmers, stevia growers, and other agricultural communities.

So if you’ve been cutting back on drinking coffee because of health problems like diabetes or hyper acidity, Glorious Blend coffee mixes are here to help. You can enjoy all the aroma and flavor of freshly made coffee all day —without the guilt!

Now, you can drink coffee for better health! Glorious, isn’t it?

For more information about Glorious Blend coffee mixes, check out https://www.facebook.com/gloriousblend.


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