Sunday, 20 September 2020

Reading : Morning Problems

Name : Sinta Budiyanti (0919013411)

Class : Department of English Education – 3rd Semester (morning class)



 

HOW TO DEAL WITH YOUR MORNING DEPRESSION

If you are depressed, or think you might be depressed, it is important to consult a mental health professional for expert guidance. However the following coping strategies may help you to begin your day in a more relaxed and calm manner.

#1 SLEEP WELL

Since poor sleep cycles are thought to be a contributing factor in morning depression, trying to improve your sleep cycle is a good place to start. Try developing a regular routine that you follow before going to sleep. Your routine should suit your lifestyle, preferences and habit but you should focus on being relaxed rather than stimulated. For example

Try to go to bed at the same time most nights. Wake up at the same time most mornings.

Caffeine and alcohol are known to disturb sleep. It’s good to avoid these as bedtime approaches. Caffeine may be found in a number of foods including sweets and soft drinks.

Electronic devices can stimulate rather than relax. If you are using devices, turn on ‘night mode’ at least one hour before sleeping.

Rather than use your devices, try a relaxing activity before bed. For example, you could have a warm bath, read a book, play a musical instrument or practice mindfulness meditation.

Create comfortable sleeping conditions: think about your preferred pillows and mattress, sleep wear, room temperature, lighting

Some of us have difficulty letting go of our thoughts as we sleep. As a result, they linger on in our psyche. Try to empty your mind of any worries and concerns before going to sleep by writing them down

Include preparations for the next morning in your bedtime routine (see below)


#2 NOURISH YOUR BODY: EAT NUTRITIOUS MEALS

A balanced diet that includes an abundance of fresh food can greatly assist us to get the energy we need to operate at our best. Lack of good quality food in the right quantities can result in reduced blood sugar levels and worsened depressive symptoms. In the mornings, particularly if we are struggling with depression, we often opt for the easiest breakfast we can get our hands on (if we bother to eat at all). Often this will include processed foods or ingredients which may not have the same nutritional value as fresh, whole foods. It is important to eat a nutritious wholefood breakfast to bring our blood sugar levels back up to a level where we can function more efficiently. This helps to reduce tiredness associated with morning depression.

While a nutritious breakfast helps you start the day, there are a number of foods that are thought to help manage depression that could be included into your meals throughout the day. For example:

Dark leafy greens such as spinach, watercress and kale are rich in folate, a water-soluble B vitamin. Low folate levels have been linked to depressive symptoms.

Dark Chocolate -yes, dark chocolate (in moderation). Cocoa beans contain antioxidants that can lower the risk of depression.

Other foods high in antioxidants include fruits and vegetables, nuts and whole-grains.

Overall, research suggests that the more natural and less refined the food is, the more likely it is to help decrease symptoms of depression, while more refined, sugary and caffeine rich foods may have a negative impact on moods.

 #3 WAKE UP EARLIER, MAKE TIME FOR AN INTERESTING ACTIVITY

Experiencing morning depression can make for a slow start to the day. However this can mean getting up just in time to rush off to school/uni, work, the gym, etc. This may intensify feelings of stress and anxiety, and even start to impact other areas such as your closest relationships or job performance. It’s a good idea to allow yourself a little more time to get ready in the mornings. Even ten minutes can make a huge difference. It can also be helpful to develop a morning routine. Again, your routine should suit your lifestyle, preferences and habit, but begin with the easier, smaller tasks that take less energy. For example

Try a few stretches when you first get out of bed or as part of your showering and dressing routine.

Waking up to chaos and confusion can intensify morning depression. You can reduce this by incorporating some morning preparations into your pre-bed routine. This can relieve you of some of the decisions you face in the morning as well as saving some time. As suggested above, decide what you’re going to wear, make breakfast preparations, keep your car keys and wallet/handbag in the same place.

Include an interesting activity in your morning routine. This can help to get you going. For example, you could try listening to music, playing with your pet or reading for a short while. Choose an activity that rejuvenates your mind and helps you feel centred.

Some of us have difficulty letting go of our thoughts as we sleep. As a result, they linger on in our psyche and force us to wake up to an avalanche of tumultuous emotions. Similarly, if you’re not happy with your reality, you may be averse in waking up to it every morning. For example, you may be dissatisfied with your marriage, income or job. You develop an inherent wish to avoid stepping into a stressful reality; essentially, we are in a state of denial and want to avoid facing our problems that seem to come rushing at us every morning.

It can be extremely draining to have to go through these emotions every morning. However morning depression can be managed. Proactively implementing effective coping strategies can help overcome the condition and wake up to exhilaration and vitality.

Source: https://care-clinics.com/3-effective-ways-to-beat-morning-depression/












Saturday, 19 September 2020

Reading : Mapping about Morning Problems

 

Nama: Sinta Budiyanti (0919013411)

Kelas: Departemen Pendidikan Bahasa Inggris - 3 rd Semester (kelas pagi)

BAGAIMANA MENGATASI DEPRESI PAGI

Jika Anda mengalami depresi, atau merasa mungkin mengalami depresi, penting untuk berkonsultasi dengan ahli kesehatan mental untuk mendapatkan panduan ahli. Namun strategi penanggulangan berikut   dapat membantu Anda memulai hari dengan cara yang lebih rileks dan tenang.

# 1 TIDUR DENGAN BAIK

Karena siklus tidur yang buruk dianggap sebagai faktor penyebab depresi pagi, mencoba memperbaiki siklus tidur Anda adalah awal yang baik. Cobalah kembangkan rutinitas rutin yang Anda ikuti sebelum tidur. Rutinitas Anda harus sesuai dengan gaya hidup, preferensi dan kebiasaan Anda, tetapi Anda harus fokus untuk menjadi rileks daripada terstimulasi. Sebagai contoh

1.       Usahakan tidur pada waktu yang sama hampir setiap malam. Bangun di waktu yang sama hampir setiap pagi.

2.       Kafein dan alkohol diketahui mengganggu tidur. Sebaiknya hindari ini saat mendekati waktu tidur. Kafein dapat ditemukan di sejumlah makanan termasuk permen dan minuman ringan.

3.       Perangkat elektronik bisa merangsang daripada bersantai. Jika Anda menggunakan perangkat, aktifkan 'mode malam' setidaknya satu jam sebelum tidur.

4.       Daripada menggunakan perangkat Anda, cobalah aktivitas santai sebelum tidur. Misalnya, Anda bisa mandi air hangat, membaca buku, memainkan alat musik, atau berlatih  meditasi kesadaran .

5.       Ciptakan kondisi tidur yang nyaman: pikirkan bantal dan kasur pilihan Anda, pakaian tidur, suhu ruangan, pencahayaan

6.       Beberapa dari kita mengalami kesulitan melepaskan pikiran kita saat kita tidur. Akibatnya, mereka bertahan dalam jiwa kita. Cobalah untuk mengosongkan pikiran Anda dari kekhawatiran dan kekhawatiran apa pun sebelum tidur dengan menuliskannya

7.       Sertakan persiapan untuk pagi berikutnya dalam rutinitas waktu tidur Anda (lihat di bawah)

 

# 2 PEMBERSIHKAN TUBUH ANDA: MAKAN MAKANAN GIZI

Pola makan seimbang yang mencakup banyak makanan segar dapat sangat membantu kita mendapatkan energi yang kita butuhkan untuk bekerja sebaik mungkin. Kekurangan makanan berkualitas baik dalam jumlah yang tepat dapat menyebabkan penurunan kadar gula darah dan memperburuk gejala depresi. Di pagi hari, terutama jika kita berjuang melawan depresi, kita sering memilih sarapan termudah yang bisa kita dapatkan (jika kita repot-repot makan sama sekali). Seringkali ini termasuk makanan atau bahan olahan yang mungkin tidak memiliki nilai gizi yang sama dengan makanan segar dan utuh. Penting untuk menyantap sarapan makanan lengkap yang bergizi untuk mengembalikan kadar gula darah kita ke tingkat di mana kita dapat berfungsi lebih efisien. Ini membantu mengurangi kelelahan yang terkait dengan depresi pagi.

Meskipun sarapan bergizi membantu Anda memulai hari, ada sejumlah makanan yang dianggap  membantu mengelola depresi  yang dapat dimasukkan ke dalam makanan Anda sepanjang hari. Sebagai contoh:

1.       Sayuran berdaun gelap seperti bayam, selada air dan kangkung kaya akan folat, vitamin B yang larut dalam air. Kadar folat yang rendah telah dikaitkan dengan gejala depresi.

2.       Cokelat Hitam -ya, cokelat hitam (secukupnya). Biji kakao mengandung antioksidan yang dapat menurunkan risiko depresi.

3.       Makanan lain yang tinggi antioksidan  termasuk buah-buahan dan sayuran, kacang-kacangan, dan biji-bijian.

Secara keseluruhan,  penelitian menunjukkan  bahwa makanan yang lebih alami dan kurang olahan, semakin besar kemungkinannya untuk membantu mengurangi gejala depresi, sementara makanan yang lebih berkelas, kaya gula dan kafein dapat berdampak negatif pada suasana hati.

 # 3 BANGUN SEBELUMNYA, LAKUKAN WAKTU UNTUK AKTIVITAS YANG MENARIK

Experiencing morning depression can make for a slow start to the day. However this can mean getting up just in time to rush off to school/uni, work, the gym, etc. This may intensify feelings of stress and anxiety, and even start to impact other areas such as your closest relationships or job performance. It’s a good idea to allow yourself a little more time to get ready in the mornings. Even ten minutes can make a huge difference. It can also be helpful to develop a morning routine. Again, your routine should suit your lifestyle, preferences and habit, but begin with the easier, smaller tasks that take less energy. For example

1.       Try a few stretches when you first get out of bed or as part of your showering and dressing routine.

2.       Bangun karena kekacauan dan kebingungan dapat memperparah depresi pagi. Anda dapat menguranginya dengan memasukkan beberapa persiapan pagi ke dalam rutinitas sebelum tidur. Ini dapat membebaskan Anda dari beberapa keputusan yang Anda hadapi di pagi hari serta menghemat waktu. Seperti yang disarankan di atas, putuskan apa yang akan Anda kenakan, buat persiapan sarapan, simpan kunci mobil dan dompet / tas tangan Anda di tempat yang sama.

3.       Sertakan aktivitas menarik dalam rutinitas pagi Anda. Ini dapat membantu Anda melanjutkan. Misalnya, Anda dapat mencoba mendengarkan musik, bermain dengan hewan peliharaan, atau membaca sebentar. Pilih aktivitas yang meremajakan pikiran Anda dan membantu Anda merasa terpusat.

Beberapa dari kita mengalami kesulitan melepaskan pikiran kita saat kita tidur. Akibatnya, mereka tetap ada di dalam jiwa kita dan memaksa kita untuk terbangun karena luapan emosi yang kacau. Demikian pula, jika Anda tidak senang dengan kenyataan Anda, Anda mungkin enggan membangunkannya setiap pagi. Misalnya, Anda mungkin tidak puas dengan pernikahan, penghasilan, atau pekerjaan Anda. Anda mengembangkan keinginan yang melekat untuk menghindari melangkah ke realitas yang penuh tekanan; intinya, kita berada dalam keadaan penyangkalan dan ingin menghindari menghadapi masalah kita yang sepertinya datang terburu-buru pada kita setiap pagi.

Menghabiskan emosi ini setiap pagi bisa sangat melelahkan. Bagaimanapun, depresi pagi hari bisa diatasi. Menerapkan strategi koping yang efektif secara proaktif   dapat membantu mengatasi kondisi tersebut dan bangun dengan kegembiraan dan vitalitas.

Sumber: https://care-clinics.com/3-effective-ways-to-beat-morning-depression/




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