Dealing With Depression Part 2

Image by 1388843 from Pixabay 

Last week we talked about how to identify depression as something significant to be dealt with. If you have noticed your depression has lasted two weeks, seek help.

While being depressed there are certainly things you can do to to lower its effect. Whether or not you are using an antidepressant medication, these lifestyle changes can help.

1.  Talk to someone. You don't need to talk about your depression, talk about anything. The important thing is that you have person to person contact on a daily basis with another person. Total isolation will make depression worse.

1. Avoid mood altering chemicals, including alcohol, non-prescription drugs, even nicotine. While these may temporarily raise your mood, they will then plunge you back into depression. The roller coaster of feelings will continue to get higher and lower if not interrupted. If  you need medication, see your doctor for the best choices and follow his directions.

1. Fifteen to 20 minutes of exercise that causes you to increase your breathing rate, aerobic activity, at least every other day. If you are not an active person, simple walking at a brisk pace may work for you.

1. Sunlight! The ultraviolet rays of the sun interacts with the brain to lighten your mood. If you cannot be outside, sit by a window to get direct daylight for 20 minutes each day. If you live where there isn't much daylight, you can purchase a light box that creates sunlight you can sit beside. I have one called SunTouchPlus. It was not at all expensive.

1. Do something for someone else. When you are doing something for someone else your focus is not on your own troubles. And the sciences have shown that doing for others increases our endorphins that lighten mood. Acts of Kindness benefit the giver and the receiver.                                                                                                 

I've learned the value of the behaviors both in working with mental health clients and myself. I worked for twenty years as a mental health therapist. And I've struggled with depression most of my life. It was only when I was in my mid-thirties that I learned these for mine and clients' treatment plans.    

And even though I now use anti-depressant  medications, I occasionally need to go back to using them.  I have a light box that I use in the winter months when we have shorter days. I have not only clinical depression, but it is aggravated by Seasonal Affect Disorder during the darker days.              

Depression can really interfere with your daily life. But you don't have to let it take over your life. Get treatment. Change some behaviors. Confront your self-talk. 

Life a better life.        

                                       Image by TréVoy Kelly from Pixabay                                              

Dealing with Depression

                                                                                      Image by Ulrike Mai from Pixabay 

Depression is a medical condition and the most common mental health issue in our population. Most people experience some days of depression, especially in troubled times. If you are depressed for more than two weeks, you probably should tell your doctor and get a referral to a mental health counselor.

How do you identify depression?

• Persistent Sadness:  When sadness lasts for days or weeks, especially when it is accompanied by feelings of hopelessness, worthlessness, helplessness, depression, might be the cause. Sometimes you might feel sad and have no idea what you are really sad about.
• When you feel hopeless you become even more depressed. And you may believe there is no way to ever feel better. It is important to break the cycle of negative thinking in order to escape from all these negative feelings. 
• Feelings of worthlessness Worthlessness can lead a person to suicidal thoughts and even suicidal attempts. If a person feels worthless than he/she is more likely to withdraw from social contact, to become lethargic, start abusing with alcohol and often with drugs too. Over time  a person may even neglect self-care like eating, taking a shower, changing clothes, washing clothes, etc.
• A depressed person will respond differently to guilt compared to a person without depression. There will be exaggerated guilt over little things, leading to more and more negative thinking.
•  Anhedoinia is a major sign of depression. Anhedonia is the loss of interest in family, friends, food, any of the things that once felt good. This then feeds into the guilt and other negative feelings.
• Disrupted sleep pattern. Depressed people may go to sleep but not be able to stay asleep. Or they may lie for long periods of time without being able to go to sleep. Of course, this is going to change their energy level even more. 
• Loss of focus and memory problems are another sign. They will have trouble getting things done and function normally.
• Suicidal thoughts are the most dangerous symptom of depression. Anyone who has thoughts of suicide or death needs to get help right away. They should not wait when they seem to go away, because they will probably return and bring them closer to self harm actions.
• Constant fatigue, low energy, and tiredness are part of the experience of depression. It isolates them, which will make them feel even more tired and even more depressed. This is a circle is hard to escapefrom which it’s hard to escape. Fatigue will affect a depressed person both physically and emotionally.
• Weight gain or loss is common. Overeating is more likely in early stages of depression, while loss of appetite and not eating may be present in deeper depression.

( Information taken from : https://10faq.com/health/signs-of-depression/?gclid=EAIaIQobChMIrqPOqLa96AIVFYrICh1mkA0iEAAYBiAAEgJrffD_BwE where there is even more detail.)

I've been depressed for most of my life. For many years I didn't know what was wrong with me. Eventually I had a doctor who recognized what was going on and prescribed antidepressants, which helped.

I became a mental health counselor and learned a great deal more about my malady. In the years since I've had periods when the struggle was difficult and times when I functioned well. I have learned that the medication alone isn't enough and that I have to take some life-style steps.

It is these steps I will share next week.

Got the Winter Blues?

As I mentioned last blog, I struggle with depression. And it is much worse in the winter for me. This video might help explain why this happens.

And there are ways to help, so take a look.

Here are some of the things that help me: turn the lights on all over the house all day; use light box every evening to lengthen the daylight; have social interaction, face to face, at least twice a week (if you live alone, talk with someone on the phone every day); walk or swim for exercise daily; avoid any mood altering chemicals that are not prescribed; listen to upbeat music; write down three manageable goals/tasks for the next day; spend time doing gratitude list; have a project to work on to give some focus to you activities; do something for someone else-get the focus off of yourself.

Those are some things that help me. I also take a anti-depressant during the winter months. When I follow my list of things that help, I manage on a low dose.

Here's hoping your winter is sunny from the inside out!