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Guru Granth Sahib
Composition, Arrangement & Layout
ਜਪੁ | Jup
ਸੋ ਦਰੁ | So Dar
ਸੋਹਿਲਾ | Sohilaa
ਰਾਗੁ ਸਿਰੀਰਾਗੁ | Raag Siree-Raag
Gurbani (14-53)
Ashtpadiyan (53-71)
Gurbani (71-74)
Pahre (74-78)
Chhant (78-81)
Vanjara (81-82)
Vaar Siri Raag (83-91)
Bhagat Bani (91-93)
ਰਾਗੁ ਮਾਝ | Raag Maajh
Gurbani (94-109)
Ashtpadi (109)
Ashtpadiyan (110-129)
Ashtpadi (129-130)
Ashtpadiyan (130-133)
Bara Maha (133-136)
Din Raen (136-137)
Vaar Maajh Ki (137-150)
ਰਾਗੁ ਗਉੜੀ | Raag Gauree
Gurbani (151-185)
Quartets/Couplets (185-220)
Ashtpadiyan (220-234)
Karhalei (234-235)
Ashtpadiyan (235-242)
Chhant (242-249)
Baavan Akhari (250-262)
Sukhmani (262-296)
Thittee (296-300)
Gauree kii Vaar (300-323)
Gurbani (323-330)
Ashtpadiyan (330-340)
Baavan Akhari (340-343)
Thintteen (343-344)
Vaar Kabir (344-345)
Bhagat Bani (345-346)
ਰਾਗੁ ਆਸਾ | Raag Aasaa
Gurbani (347-348)
Chaupaday (348-364)
Panchpadde (364-365)
Kaafee (365-409)
Aasaavaree (409-411)
Ashtpadiyan (411-432)
Patee (432-435)
Chhant (435-462)
Vaar Aasaa (462-475)
Bhagat Bani (475-488)
ਰਾਗੁ ਗੂਜਰੀ | Raag Goojaree
Gurbani (489-503)
Ashtpadiyan (503-508)
Vaar Gujari (508-517)
Vaar Gujari (517-526)
ਰਾਗੁ ਦੇਵਗੰਧਾਰੀ | Raag Dayv-Gandhaaree
Gurbani (527-536)
ਰਾਗੁ ਬਿਹਾਗੜਾ | Raag Bihaagraa
Gurbani (537-556)
Chhant (538-548)
Vaar Bihaagraa (548-556)
ਰਾਗੁ ਵਡਹੰਸ | Raag Wadhans
Gurbani (557-564)
Ashtpadiyan (564-565)
Chhant (565-575)
Ghoriaan (575-578)
Alaahaniiaa (578-582)
Vaar Wadhans (582-594)
ਰਾਗੁ ਸੋਰਠਿ | Raag Sorath
Gurbani (595-634)
Asatpadhiya (634-642)
Vaar Sorath (642-659)
ਰਾਗੁ ਧਨਾਸਰੀ | Raag Dhanasaree
Gurbani (660-685)
Astpadhiya (685-687)
Chhant (687-691)
Bhagat Bani (691-695)
ਰਾਗੁ ਜੈਤਸਰੀ | Raag Jaitsree
Gurbani (696-703)
Chhant (703-705)
Vaar Jaitsaree (705-710)
Bhagat Bani (710)
ਰਾਗੁ ਟੋਡੀ | Raag Todee
ਰਾਗੁ ਬੈਰਾੜੀ | Raag Bairaaree
ਰਾਗੁ ਤਿਲੰਗ | Raag Tilang
Gurbani (721-727)
Bhagat Bani (727)
ਰਾਗੁ ਸੂਹੀ | Raag Suhi
Gurbani (728-750)
Ashtpadiyan (750-761)
Kaafee (761-762)
Suchajee (762)
Gunvantee (763)
Chhant (763-785)
Vaar Soohee (785-792)
Bhagat Bani (792-794)
ਰਾਗੁ ਬਿਲਾਵਲੁ | Raag Bilaaval
Gurbani (795-831)
Ashtpadiyan (831-838)
Thitteen (838-840)
Vaar Sat (841-843)
Chhant (843-848)
Vaar Bilaaval (849-855)
Bhagat Bani (855-858)
ਰਾਗੁ ਗੋਂਡ | Raag Gond
Gurbani (859-869)
Ashtpadiyan (869)
Bhagat Bani (870-875)
ਰਾਗੁ ਰਾਮਕਲੀ | Raag Ramkalee
Ashtpadiyan (902-916)
Gurbani (876-902)
Anand (917-922)
Sadd (923-924)
Chhant (924-929)
Dakhnee (929-938)
Sidh Gosat (938-946)
Vaar Ramkalee (947-968)
ਰਾਗੁ ਨਟ ਨਾਰਾਇਨ | Raag Nat Narayan
Gurbani (975-980)
Ashtpadiyan (980-983)
ਰਾਗੁ ਮਾਲੀ ਗਉੜਾ | Raag Maalee Gauraa
Gurbani (984-988)
Bhagat Bani (988)
ਰਾਗੁ ਮਾਰੂ | Raag Maaroo
Gurbani (889-1008)
Ashtpadiyan (1008-1014)
Kaafee (1014-1016)
Ashtpadiyan (1016-1019)
Anjulian (1019-1020)
Solhe (1020-1033)
Dakhni (1033-1043)
ਰਾਗੁ ਤੁਖਾਰੀ | Raag Tukhaari
Bara Maha (1107-1110)
Chhant (1110-1117)
ਰਾਗੁ ਕੇਦਾਰਾ | Raag Kedara
Gurbani (1118-1123)
Bhagat Bani (1123-1124)
ਰਾਗੁ ਭੈਰਉ | Raag Bhairo
Gurbani (1125-1152)
Partaal (1153)
Ashtpadiyan (1153-1167)
ਰਾਗੁ ਬਸੰਤੁ | Raag Basant
Gurbani (1168-1187)
Ashtpadiyan (1187-1193)
Vaar Basant (1193-1196)
ਰਾਗੁ ਸਾਰਗ | Raag Saarag
Gurbani (1197-1200)
Partaal (1200-1231)
Ashtpadiyan (1232-1236)
Chhant (1236-1237)
Vaar Saarang (1237-1253)
ਰਾਗੁ ਮਲਾਰ | Raag Malaar
Gurbani (1254-1293)
Partaal (1265-1273)
Ashtpadiyan (1273-1278)
Chhant (1278)
Vaar Malaar (1278-91)
Bhagat Bani (1292-93)
ਰਾਗੁ ਕਾਨੜਾ | Raag Kaanraa
Gurbani (1294-96)
Partaal (1296-1318)
Ashtpadiyan (1308-1312)
Chhant (1312)
Vaar Kaanraa
Bhagat Bani (1318)
ਰਾਗੁ ਕਲਿਆਨ | Raag Kalyaan
Gurbani (1319-23)
Ashtpadiyan (1323-26)
ਰਾਗੁ ਪ੍ਰਭਾਤੀ | Raag Prabhaatee
Gurbani (1327-1341)
Ashtpadiyan (1342-51)
ਰਾਗੁ ਜੈਜਾਵੰਤੀ | Raag Jaijaiwanti
Gurbani (1352-53)
Salok | Gatha | Phunahe | Chaubole | Swayiye
Sehskritee Mahala 1
Sehskritee Mahala 5
Gaathaa Mahala 5
Phunhay Mahala 5
Chaubolae Mahala 5
Shaloks Bhagat Kabir
Shaloks Sheikh Farid
Swaiyyae Mahala 5
Swaiyyae in Praise of Gurus
Shaloks in Addition To Vaars
Shalok Ninth Mehl
Mundavanee Mehl 5
ਰਾਗ ਮਾਲਾ, Raag Maalaa
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Beating The Holiday Blues
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<blockquote data-quote="Archived_Member16" data-source="post: 138891" data-attributes="member: 884"><p><strong><span style="font-size: 18px"><span style="color: navy">Beating the Holiday Blues</span></span></strong></p><p> </p><p><strong><em><span style="color: navy">Feelings of sadness and depression are common during the holidays, but not inevitable. UM experts offer a variety of practical tips to help you keep the blues away</span></em></strong></p><p> </p><p><span style="color: navy">Once again the holidays are upon us, which means it's time for festive partying with friends and family, sharing gifts and laughter -- and getting depressed. That's right. For many people, the holidays bring on feelings of sadness and anxiety that can be hard to shake.</span></p><p> </p><p><span style="color: navy">According to the National Mental Health Association, reasons for feeling blue around the holidays are numerous. They range from fatigue -- a result of all of the increased holiday activity -- to financial limitations and family tensions. Experts say one of the fastest routes to holiday depression is unrealistic expectations.</span></p><p> </p><p><span style="color: navy">"People often hold on to what they remember as an ideal holiday from years gone by, and are unable to reproduce it," said Jill RachBeisel, M.D., director of community psychiatry at the University of Maryland Medical Center. "There are also expectations around the holidays that 'everything must be perfect', and perfection is, of course, rarely obtainable."</span></p><p> </p><p><span style="color: navy">To reduce heightened expectations, Hinda Dubin, M.D., clinical assistant professor of psychiatry at the University of Maryland School of Medicine, suggests that people be honest with themselves about what they can do during the holiday season.</span></p><p> </p><p><span style="color: navy">"Set realistic goals," said Dubin, who is also a psychiatrist at the University of Maryland Medical Center. "If your holiday plans require you to run around shopping and going to parties until you are exhausted, and staying up all night to wrap presents, your plans aren't very realistic. You need to pace yourself and get enough rest so that you won't be grouchy and testy."</span></p><p> </p><p><span style="color: navy">Other factors that can contribute to feelings of sadness around the holidays are memories of deceased loved ones and strained family dynamics.</span></p><p> </p><p><span style="color: navy">"The holidays are associated with family and togetherness," said RachBeisel, who is also an associate professor of psychiatry at the University of Maryland School of Medicine. "In today's world of high divorce rates and fragmented family units, stress is commonly experienced as family members attempt to find some compromise in defining shared time." </span></p><p> </p><p><span style="color: navy">Creating family traditions is one way to bring family members closer together, said Dubin. These traditions don't have to be formal or elaborate. For instance, she recommends visiting a nursing home to help serve holiday meals to some of the residents, or videotaping holiday celebrations and making an annual event of watching the previous year's celebration.</span></p><p> </p><p><strong><span style="color: navy">Holiday Blues vs. Serious Depression</span></strong></p><p> </p><p><span style="color: navy">The holidays cause many people to feel anxious and depressed in a general sense, but for some, holiday tensions can lead to full-blown clinical depression.</span></p><p> </p><p><span style="color: navy">According to the National Institute of Mental Health, about 19 million American adults suffer from depressive illnesses every year. Unfortunately, many people with clinical depression don't seek help, even though depression is a treatable condition.</span></p><p> </p><p><span style="color: navy">"Some people still look at mental illness as a character flaw," Dubin said. </span></p><p> </p><p><span style="color: navy">"The truth is that it is no different from any other kind of illness. If your body couldn't produce enough insulin, no one would tell you to 'get over it'. You'd need to go to the doctor and get treated for your insulin deficiency. It is the same with mental illness."</span></p><p> </p><p><strong><span style="color: navy">Symptoms of Depression</span></strong></p><p> </p><p></p><p><span style="color: navy">Below are a list of depressive symptoms compiled by the National Institute of Mental Health. NIMH experts suggest that you seek professional help if you experience five or more of these symptoms every day for two weeks. If you have recurring thoughts of death or suicide, you should get help immediately.</span></p><ul> <li data-xf-list-type="ul"><span style="color: navy">Persistent sad, anxious, or "empty" mood </span></li> <li data-xf-list-type="ul"><span style="color: navy">Feelings of hopelessness, pessimism </span></li> <li data-xf-list-type="ul"><span style="color: navy">Feelings of guilt, worthlessness, helplessness </span></li> <li data-xf-list-type="ul"><span style="color: navy">Loss of interest or pleasure in hobbies and activities that were once enjoyed, including sex </span></li> <li data-xf-list-type="ul"><span style="color: navy">Decreased energy, fatigue, being "slowed down" </span></li> <li data-xf-list-type="ul"><span style="color: navy">Difficulty concentrating, remembering, making decisions </span></li> <li data-xf-list-type="ul"><span style="color: navy">Insomnia, early-morning awakening, or oversleeping </span></li> <li data-xf-list-type="ul"><span style="color: navy">Appetite and/or weight loss or overeating and weight gain </span></li> <li data-xf-list-type="ul"><span style="color: navy">Restlessness, irritability </span></li> <li data-xf-list-type="ul"><span style="color: navy">Persistent physical symptoms that do not respond to treatment, such as headaches, digestive disorders, and chronic pain </span></li> </ul><p><strong><span style="color: navy">How to Cope</span></strong></p><p> </p><p><span style="color: navy">Don't let all of the pressures of shopping, coordinating social functions, negotiating family issues and missing lost loved ones overwhelm you this holiday season. There are a number of things you can do to keep stress, anxiety and depression at bay.</span></p><p> </p><p><span style="color: navy">One of the best antidotes for the holiday blues is doing something for someone else.</span></p><p> </p><p><span style="color: navy">"Volunteer your time this holiday season to help others who have less than you do," said Dubin. "Taking the focus off of yourself and putting it on others can really make you feel much better. Not only can you help other people, but doing so will add a lot more meaning to your holiday season."</span></p><p> </p><p><span style="color: navy">Dubin offers these additional tips to help you banish the holiday blues:</span></p><p> </p><p><span style="color: navy"><strong>Delegate.</strong> Don't try to do it all by yourself. People often want to help and to be involved. By breaking down tasks and doling them out to friends and family, everything becomes more manageable.</span></p><p> </p><p><span style="color: navy"><strong>Spend Some Time Alone</strong>. Some people love the energy and exuberance of big holiday parties and activities. For others, all of it is very taxing. If you find yourself getting a little anxious, take a breather. Find a quiet spot to relax and recharge your batteries. Other people will be so caught up in what is going on that they probably won't even miss you.</span></p><p> </p><p><span style="color: navy"><strong>Let Go of the Past</strong>. Don't be disappointed if your holidays aren't like they used to be. Life brings changes. Embrace the future, and don't dwell on the fact that the "good old days" are gone.</span></p><p> </p><p><span style="color: navy"><strong>Don't Drink Too Much</strong>. It is easy to overindulge around the holidays, but excessive drinking will only make you feel more depressed.</span></p><p> </p><p><span style="color: navy"><strong>Give Yourself a Break.</strong> Don't think in absolute terms. You aren't the best cook in the world, or the worst. You aren't super mom, or the most horrible mother in the world.</span></p><p> </p><p><span style="color: navy">If despite your best efforts to remain upbeat this holiday season, you find yourself feeling down for a sustained period of time, get help. Don't try to "tough it out" alone. There are treatment options available to you that could make a significant difference in your outlook.</span></p><p> </p><p><strong><span style="color: navy">source: </span></strong></p><p><a href="http://www.umm.edu/features/holiday_blues.htm" target="_blank"><u><span style="color: navy">http://www.umm.edu/features/holiday_blues.htm</span></u></a></p></blockquote><p></p>
[QUOTE="Archived_Member16, post: 138891, member: 884"] [B][SIZE=5][COLOR=navy]Beating the Holiday Blues[/COLOR][/SIZE][/B] [B][I][COLOR=navy]Feelings of sadness and depression are common during the holidays, but not inevitable. UM experts offer a variety of practical tips to help you keep the blues away[/COLOR][/I][/B] [COLOR=navy]Once again the holidays are upon us, which means it's time for festive partying with friends and family, sharing gifts and laughter -- and getting depressed. That's right. For many people, the holidays bring on feelings of sadness and anxiety that can be hard to shake.[/COLOR] [COLOR=navy]According to the National Mental Health Association, reasons for feeling blue around the holidays are numerous. They range from fatigue -- a result of all of the increased holiday activity -- to financial limitations and family tensions. Experts say one of the fastest routes to holiday depression is unrealistic expectations.[/COLOR] [COLOR=navy]"People often hold on to what they remember as an ideal holiday from years gone by, and are unable to reproduce it," said Jill RachBeisel, M.D., director of community psychiatry at the University of Maryland Medical Center. "There are also expectations around the holidays that 'everything must be perfect', and perfection is, of course, rarely obtainable."[/COLOR] [COLOR=navy]To reduce heightened expectations, Hinda Dubin, M.D., clinical assistant professor of psychiatry at the University of Maryland School of Medicine, suggests that people be honest with themselves about what they can do during the holiday season.[/COLOR] [COLOR=navy]"Set realistic goals," said Dubin, who is also a psychiatrist at the University of Maryland Medical Center. "If your holiday plans require you to run around shopping and going to parties until you are exhausted, and staying up all night to wrap presents, your plans aren't very realistic. You need to pace yourself and get enough rest so that you won't be grouchy and testy."[/COLOR] [COLOR=navy]Other factors that can contribute to feelings of sadness around the holidays are memories of deceased loved ones and strained family dynamics.[/COLOR] [COLOR=navy]"The holidays are associated with family and togetherness," said RachBeisel, who is also an associate professor of psychiatry at the University of Maryland School of Medicine. "In today's world of high divorce rates and fragmented family units, stress is commonly experienced as family members attempt to find some compromise in defining shared time." [/COLOR] [COLOR=navy]Creating family traditions is one way to bring family members closer together, said Dubin. These traditions don't have to be formal or elaborate. For instance, she recommends visiting a nursing home to help serve holiday meals to some of the residents, or videotaping holiday celebrations and making an annual event of watching the previous year's celebration.[/COLOR] [B][COLOR=navy]Holiday Blues vs. Serious Depression[/COLOR][/B] [COLOR=navy]The holidays cause many people to feel anxious and depressed in a general sense, but for some, holiday tensions can lead to full-blown clinical depression.[/COLOR] [COLOR=navy]According to the National Institute of Mental Health, about 19 million American adults suffer from depressive illnesses every year. Unfortunately, many people with clinical depression don't seek help, even though depression is a treatable condition.[/COLOR] [COLOR=navy]"Some people still look at mental illness as a character flaw," Dubin said. [/COLOR] [COLOR=navy]"The truth is that it is no different from any other kind of illness. If your body couldn't produce enough insulin, no one would tell you to 'get over it'. You'd need to go to the doctor and get treated for your insulin deficiency. It is the same with mental illness."[/COLOR] [B][COLOR=navy]Symptoms of Depression[/COLOR][/B] [COLOR=navy]Below are a list of depressive symptoms compiled by the National Institute of Mental Health. NIMH experts suggest that you seek professional help if you experience five or more of these symptoms every day for two weeks. If you have recurring thoughts of death or suicide, you should get help immediately.[/COLOR] [LIST] [*][COLOR=navy]Persistent sad, anxious, or "empty" mood [/COLOR] [*][COLOR=navy]Feelings of hopelessness, pessimism [/COLOR] [*][COLOR=navy]Feelings of guilt, worthlessness, helplessness [/COLOR] [*][COLOR=navy]Loss of interest or pleasure in hobbies and activities that were once enjoyed, including sex [/COLOR] [*][COLOR=navy]Decreased energy, fatigue, being "slowed down" [/COLOR] [*][COLOR=navy]Difficulty concentrating, remembering, making decisions [/COLOR] [*][COLOR=navy]Insomnia, early-morning awakening, or oversleeping [/COLOR] [*][COLOR=navy]Appetite and/or weight loss or overeating and weight gain [/COLOR] [*][COLOR=navy]Restlessness, irritability [/COLOR] [*][COLOR=navy]Persistent physical symptoms that do not respond to treatment, such as headaches, digestive disorders, and chronic pain [/COLOR] [/LIST][B][COLOR=navy]How to Cope[/COLOR][/B] [COLOR=navy]Don't let all of the pressures of shopping, coordinating social functions, negotiating family issues and missing lost loved ones overwhelm you this holiday season. There are a number of things you can do to keep stress, anxiety and depression at bay.[/COLOR] [COLOR=navy]One of the best antidotes for the holiday blues is doing something for someone else.[/COLOR] [COLOR=navy]"Volunteer your time this holiday season to help others who have less than you do," said Dubin. "Taking the focus off of yourself and putting it on others can really make you feel much better. Not only can you help other people, but doing so will add a lot more meaning to your holiday season."[/COLOR] [COLOR=navy]Dubin offers these additional tips to help you banish the holiday blues:[/COLOR] [COLOR=navy][B]Delegate.[/B] Don't try to do it all by yourself. People often want to help and to be involved. By breaking down tasks and doling them out to friends and family, everything becomes more manageable.[/COLOR] [COLOR=navy][B]Spend Some Time Alone[/B]. Some people love the energy and exuberance of big holiday parties and activities. For others, all of it is very taxing. If you find yourself getting a little anxious, take a breather. Find a quiet spot to relax and recharge your batteries. Other people will be so caught up in what is going on that they probably won't even miss you.[/COLOR] [COLOR=navy][B]Let Go of the Past[/B]. Don't be disappointed if your holidays aren't like they used to be. Life brings changes. Embrace the future, and don't dwell on the fact that the "good old days" are gone.[/COLOR] [COLOR=navy][B]Don't Drink Too Much[/B]. It is easy to overindulge around the holidays, but excessive drinking will only make you feel more depressed.[/COLOR] [COLOR=navy][B]Give Yourself a Break.[/B] Don't think in absolute terms. You aren't the best cook in the world, or the worst. You aren't super mom, or the most horrible mother in the world.[/COLOR] [COLOR=navy]If despite your best efforts to remain upbeat this holiday season, you find yourself feeling down for a sustained period of time, get help. Don't try to "tough it out" alone. There are treatment options available to you that could make a significant difference in your outlook.[/COLOR] [B][COLOR=navy]source: [/COLOR][/B] [URL="http://www.umm.edu/features/holiday_blues.htm"][U][COLOR=navy]http://www.umm.edu/features/holiday_blues.htm[/COLOR][/U][/URL] [/QUOTE]
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