Archives

10 Tips for Managing Depression

 I’ve written about this topic before, but I decided to revisit it, since it’s one of the most popular things people search for on my blog.

Anyone who has suffered through a major depressive episode or clinical depression knows the feeling – a few things go badly, some misfortune piles up and you start to feel the dread.  Dark thoughts creep in and anxiety seems to hang around like an unwanted party guest.  You think to yourself, “Is this just a brief spell of mood swings, or will this snowball into a full-blown episode?”  I’ve struggled with mood problems my entire life, but after a difficult divorce I spiraled into a massive depression.  I never really understood how overwhelming the disease could be until I faced it myself.

Treating depression requires medical treatment in the form of therapy, medication or a combination of both.  A quick top 10 list is not going to cure a mental illness. But if you need something to help keep your demons at bay, these tips might help.  I know they’ve helped me prevent a few bad days from snowballing out of control.  They might seem like common sense, but it’s good to have a reminder.

1.  Reach out to Friends, Family or Loved ones – For some of us, our families might be the most toxic people in our lives.  If that’s true for you, then by all means just try to connect with someone who is loving and supportive.  Face time is a million times better than social media. Liking posts on Facebook and tweeting a buddy is not going to cut it.  Get up and leave your house, have lunch with a friend, or hang out with a buddy after work. If nothing else call a friend.  As much as we think we are alone, everyone has people who love and cherish them.  If it helps, make a list of those people and put it in a place where you can find it easily, complete with phone numbers, emails, and other contact information.  Avoid Isolation – When we’re alone we can control our environment, avoid negative people and focus on work.  The downside is we are social creatures who function best around other human beings.  Even if you can’t find a friend or loved one to hang out with, just sitting in a library or coffee shop with other people can help.

2.  Volunteer or Help Others – Helping others always helps get you out of your head and you’ll probably get to interact with more people, which is another way of avoiding isolation.  Again don’t just click a link on a website or sign a petition.  Get out of your house or apartment and physically get involved. Studies have shown that volunteering can actually reduce depression symptoms.

3.  Exercise – Physical exercise, especially cardiovascular exercise can help increase endorphins and other powerful chemicals in your brain.  It won’t even cost a cent if you just decide to go for a walk, or do some yoga by yourself at home.  Deep breathing can also help.

4.  Eat – I completely lose my appetite, others might eat to try to fill the void.  Know your tendencies and do what you can to try to stay on a healthy regime.  I literally will write “Eat Lunch” on my ‘To Do List’ because otherwise I might actually forget to have a meal.

5.  Hang out with a friendly animal – If you don’t have a pet, then find a friend who does.  If you are allergic to the furry variety, even watching fish swimming around in a tank at pet store can help calm your mind.   If you don’t like animals then go to a park, getting out and around nature can do wonders for your mood.

6.  Find a Creative Outlook – Draw, write, paint, craft, bake, cook, sew, knit, play an instrument, whatever you love to do or make – do it.  Musical instruments seem to help me more than anything, as does this blog.  Surfing the internet, watching television and playing video games are passive activities.  It’s really best to try to make something out of nothing.  Creativity is one of the best ways to boost your brain.  Some studies have shown links between creative people and higher rates of depression, but don’t let that discourage you.  Creating something will give you a sense of accomplishment.  Just be careful about how you spend that creative energy.  If you’re feeling especially low, you might want to avoid work on that memoir about your divorce.  Baking cupcakes might cheer you up instead.  🙂

7.  Avoid Crazy-makers – Sometimes negative and destructive people are impossible to remove from your life.  If your boss pushes you to the limit every day, there is little you can do about it.  But if you are struggling with an ex-partner or spouse, then by all means try to give yourself distance.

8.  Practice whatever therapy has worked for you in the past –  For me its Cognitive Behavioral Therapy or CBT.   I write it all out, my fears, the deep voices of dread and doubt that live inside of me and then I have to cognitively and logically destroy those voices.  It’s not always easy, and it doesn’t work for everyone.  Others might use meditation, acupuncture, aromatheraphy, biofeedback, massage therapy, yoga or any number of other alternative methods to help manage their depression.  If something doesn’t work, then try something else.  Don’t give up.

9. Avoid self-destructive behavior – Your well-meaning friends might encourage drug or alcohol use when you’re down.  Substances are just a crutch that will exacerbate a depressed person’s symptoms.  Getting loaded might make you feel better momentarily, but if you’re suffering from depression, the high won’t last.   Other self-destructive behaviors could be gambling, binge eating, reckless behavior or a string of sexual encounters with virtual strangers.  None of these are inherently bad, but anything done to excess can ultimately slow recovery.

10.  Ask for Help – Probably the hardest one on the list, because if you have recovered from depression, the last thing you want to admit is that it’s back.  But if you are having thoughts of self-harm, losing hope, or finding it difficult to simply feel joy, don’t be afraid to seek medical help. Depression is not a weakness of character, it’s a disease.  Triggers for depression vary from person to person and some struggle with it for most of their lives, while others will have one brief episode and then never go through it again.  You are NOT ALONE, and you are not a bad person because you are suffering.  The reasons behind your depression are complex but it’s not your fault.  If your first doctor or therapist doesn’t work out, keep searching.  If CBT doesn’t work for you, then try any number of alternative therapies.  If an anti-depressant doesn’t work out for you, then ask for a different prescription.  If you think you are being over medicated, then tell your doctor.  For many patients treating this disease involves a lot of trial and error.  NEVER GIVE UP!

As a person who has suffered through this myself, you have my empathy.  You’ll have times when you might lose hope, but so many of us have been there.  It will get better. No one is fortunate all of the time, and no one lives in misery all of the time.  We’ve all had our ups and downs and millions of us have also suffered from this horrible disease and recovered.  It’s going to be OK.  Hang in there.  🙂  I’ve included some other articles of mine on the subject and other links to use as resources.  There is a lot of help out there, don’t be afraid to ask for it. 🙂

Related Articles

Follow me on Twitter https://twitter.com/JulietJeske

Add me on Facebook Juliet Jeske Facebook Fan Page

Life After Divorce: Some Basics I try to remind myself of every day

IMG_0123_2

This is a blog post from another blog that I used to write, that due to confusion with this blog I am shutting down and moving my better articles over here.  🙂

So I was sort of acting as impromptu counselor for a friend who is facing a separation/divorce.  And I will repeat what I have said numerous times.  Divorce is much different from a regular break up.  You stood before your entire family, you committed your life to another person, you had legal and financial obligations, you had to go to court to actually break up, you have a wedding ring, and on and on and on.   There is just such a perceived permanence to marriage, even with a 50% divorce rate.  If you were betting on a horse, a 50% success rate wouldn’t be so bad, so thinking you might stay together forever isn’t really that far-fetched.

Divorce is hell, I am still over a year from separating from my husband and I still have dark nights of the soul, crying fits for no reason, insomnia, and the occasional panic attack.  I am doing a MILLION TIMES better than I was just a few months ago, but it is still a daily struggle.

But I try to live by these very basic rules every day.  Sometimes I succeed, and sometimes I don’t, but I try and, trying is half the battle. This is sort of what I was telling my friend tonight (who shall remain nameless) and I thought it would be good to write it down.   I get a lot of “Think Positive and I think that is a lame way of saying “Be Happy for me there is a bit more to it, and I am breaking it down.

1. Don’t Dwell on what You cannot control – Like it or not, we cannot control other people.  I can’t control the main factor that lead to my divorce, so I have to let it go.

2. Get Rid of Crazy People in Your Life – Not exactly crazy people, but people that make me crazy or encourage crazy behavior, especially self-destructive behavior.  Sometimes this is impossible if it is a family member or a roommate but if you can avoid people who make you do crazy things, do it!  They might not even know they make you crazy or are actively trying to make you crazy…..but it doesn’t matter.  People that put you into CRAZYTOWN, should be avoided.

3. Do Not Hurt Yourself – Avoid the trappings that seem like an easy fix to a complex problem, drugs, alcohol, sex with people if it is in a self-destructive way, lashing out at loved ones and friends.  I don’t do any substances and for the most part have avoided dating, but I definitely find ways to mess up my life…..trust me.

4. Surround yourself with supportive people – This one is hard with my crazy schedule but I try, I wish I could do this more often.

5. Focus on the Future not the Past – I think it is important to know your past, but not to dwell on it.  This is HARD especially while in therapy, because in therapy a therapist is usually trying to find a cause to the core problem.  I actually saw my future as a black hole when I left my husband.  I am still extremely uncertain what lies before me, but it is a little less black and more gray now.  🙂

6. Forgive yourself and others for past mistakes – This one is also very difficult for me especially.  I won’t get into it, but because of childhood issues, I have difficulty letting go of things and especially with forgiveness.  My biggest problem is forgiving myself.  I tend to beat myself up over things that I cannot go back and fix.

7. Ask for Help when you need it – This one is beyond hard for me.  It always has been, but I tell myself that I am a weaker person when I DON’T ask for help.  No one is perfect, everyone needs help sometimes.

8. Stop Saying “What if?” –  What if I had not dated so soon after leaving my husband?  What if I had left him earlier?  What if I had never married him in the first place?  Do these questions really do me any good?  NO, they just make me crazy.  And they will never stop, so I have to stop them…..I will never know the answer to WHAT IF?  So I have to stop asking!!!

9. Don’t ignore reality – When I start to spiral I say to myself, I have a great apartment, I am working, I am healthy, I have the best friends, supportive family, and the two world’s greatest cats, and compared to how a lot of people live in this world I have it pretty good.

10. It is going to get better – This has become a mantra I say to myself nearly nightly, although it is usually “It is going to be OK, It is going to be OK”  Life has a way of constantly changing, and even though things are bad now, they could very easily get better soon.

11. Find something that makes you really happy and do it – For me that is performing and more specifically singing and music.  One good thing that has happened through this whole mess is that I have re-found my love for singing that studying music had sort of beaten out of me.  🙂

12. Try to throw away the bad advice and take the good – I can’t tell you how much well meaning bad advice I have gotten.  It is extremely difficult at times to just let this stuff roll off of me, especially comments about my Ex-husband and judgments on myself and my marriage when the people giving the advice are uninformed.

13. When in doubt find my cats – They are pure love, they are furry, they purr, and they never let me down.

Follow me on Twitter https://twitter.com/JulietJeske

Add me on Facebook Juliet Jeske Facebook Fan Page