10 tips to fight depression then...
1. Get in a routine. If you’re depressed, you need a routine, says Ian Cook, MD. He's a psychiatrist and director of the Depression Research and Clinic Program at UCLA.
Maybe we start by taking long corners and practice defending set pieces so it goes like clockwork?
2. Set goals. When you're depressed, you may feel like you can't accomplish anything. That makes you feel worse about yourself. To push back, set daily goals for yourself.
Exercise for Adel everyday – really QPR management – you’re telling us that for all the money you pay him, under contract you can’t get him to run up and down every day and eat less of the wrong food? I can do this with my own employees…..
3. Exercise. It temporarily boosts feel-good chemicals called endorphins. It may also have long-term benefits for people with depression. Regular exercise seems to encourage the brain to rewire itself in positive ways, Cook says.
See point 2 – and extend this to all of the team – can we really be the most unfit team in the Prem league?
4. Eat healthy. There is no magic diet that fixes depression. It's a good idea to watch what you eat, though. If depression tends to make you overeat, getting in control of your eating will help you feel better.
See Point 2 on less burgers and kebabs for Adel
5. Get enough sleep. Depression can make it hard to get enough shut-eye, and too little sleep can make depression worse.
Take all the distractions out of your bedroom -- no computer and no TV. In time, you may find your sleep improves.
How about we ban all their electronic games and access to the internet until to win a game and then allow them hours based on points – like I do with my 9 year old?
6. Take on responsibilities. When you’re depressed, you may want to pull back from life and give up your responsibilities at home and at work. Don't. Staying involved and having daily responsibilities can work as a natural depression treatment. They ground you and give you a sense of accomplishment - try winning a game away from home Harry - maybe and this is a long shot - attack when away from home run at them.... just saying...
Suggest also that we play at least one of Clint / Barton / Ned to give some much needed ‘Captain’ Spinal aggression to the team – someone take charge and yell at the others to buck up when we go a goal down – heads all dropped at Southampton
7. Challenge negative thoughts. In your fight against depression, a lot of the work is mental -- changing how you think. When you're depressed, you leap to the worst possible conclusions.
We – the fans maybe own this on– ban negative posts for about one month and all do chanting (positive) and affirmations to will a win away – a win away - a win away – a win away – a win away – a win away – you get the idea….
8. Check with your doctor before using supplements. "There's promising evidence for certain supplements for depression," Cook says. Those include fish oil, folic acid, and SAMe. But more research needs to be done before we'll know for sure. Always check with your doctor before starting any supplement, especially if you’re already taking medications.
How about a slap in the face before the team before they all get on the pitch..
9. Do something new. When you’re depressed, you’re in a rut. Push yourself to do something different. Go to a museum. Pick up a used book and read it on a park bench. Volunteer at a soup kitchen. Take a language class. – Or try winning a game – does wonders for the whole community postitivity. Cook says. "Trying something new alters the levels of [the brain chemical] dopamine, which is associated with pleasure, enjoyment, and learning."
10. Try to have fun. If you’re depressed, make time for things you enjoy. What if nothing seems fun anymore? "That's just a symptom of depression," Cook says. You have to keep trying anyway.
Again – see points 1 – 9 – focus now….. a win away – a win away – a win away – sounds like a chant …
We used to do that as fans…..to gee the team up… oh well.
