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10 Tips for Managing Depression

Date: March 24, 2014
Author: julietjeske
Categories: Depression, Divorce, Social Media, Uncategorized
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 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. 🙂

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Why Enabling Depression is Impossible.

Date: February 18, 2012
Author: julietjeske
Categories: Addiction, Depression, Uncategorized
Comments: 31 Replies
Depression

Depression (Photo credit: Wikipedia)

Someone searched for the following phrase on my blog, and it caused my blood to go cold.

How to stop enabling depression

The amount of misunderstanding in that one simple statement is enormous.   I just wrote a blog about addiction, and now I am back on depression.  So here we go.  Depression and addiction are often present at the same time in the same person. I am a rare example in that I’ve suffered from depression but I don’t abuse substances.  I wasn’t self-medicating my illness with alcohol or drugs.  A lot of depressed people think along the following lines:

“I am miserable and I need relief oh look there is a bottle of whiskey or there is a line of coke, that will make me feel better.”

They do the drugs, it makes them feel better for a short period of time, the euphoria wears off they use again.   The cycle gets worse until the cannot feel joy without the drugs.  That is the pattern of addiction, not depression.

An addict chooses to pick up a drink or use drugs. It is an active choice on their end to engage in this behavior.  A depressed person who is not an addict is not choosing that personal hell.  They have biological illness that is out of their control. Both diseases have genetic components and they’re both major medical problems.

Of course some emotionally manipulative people will use the label of depression to refuse to take responsibility for their hurtful actions or self-destructive ways. Not every person or situation falls neatly into any category, especially with mental illness.   During my depression I had many well meaning friends who blamed me for my illness.  I had text book depression:

  • Wild mood swings
  • Loss of appetite
  • Panic attacks – some so severe they would last for hours
  • Suicidal thoughts
  • Inability to sleep for any length of time – waking after just a few hours
  • Difficulties with concentration and focus
  • Complete loss of libido
  • Lack of joy

I was a mess.  However, I wasn’t in control of these symptoms.   I couldn’t simply turn on happy thoughts and stop it.  I knew whatever was going on in my brain was a physical problem because I had never had symptoms like that before, and the physical effects were so overwhelming.  Like everyone I had periods of feeling sad, but the panic attacks and inability to focus were acute and new to me.  My sleep patterns were all about two or three hours long and then I would be bolt upright.  It didn’t matter how much coffee I drank or didn’t drink or how many Melatonin pills or over the counter sleeping medication I took.  My body didn’t want to sleep more than three hours, that was a physical side effect and it’s considered text-book depression.  What I needed was medication, therapy and time to heal – not tough love.

There are also a lot of misconceptions about depression.  Some people seem to think that a depressed person

  • Is really just lazy
  • Isn’t motivated
  • Has a bad habits – such as sleeping too much, or dwelling on negative thoughts
  • Is just pessimistic or has a bad attitude.

Because it isn’t always obvious to tell a truly depressed person from an emotionally manipulative one, depression is a tricky illness.  After all mental illness isn’t something that’s visible to the naked eye, and the tests for it are largely inconclusive.   So someone who wants to give up and not take responsibility for anything they do could just label themselves depressed and wallow in their misery. It’s not always easy to know who is really suffering from a medical condition and who isn’t.

But at the same time a sufferer can learn to mask their illness.  I have known people with depression who held demanding jobs while raising children. Others who have outwardly seemed perfectly healthy yet when left alone descended into fits of despair.  I was extremely sick and yet I never missed a day of work.  Over time I learned I could hide my symptoms to appear functioning in some situations.   A busy schedule wouldn’t have changed my illness, it probably would have just prolonged my recovery.

To “enable” an alcoholic you must make it OK for them to drink, not point out to them that drinking is the real source of their problem, and allow them to treat you horribly in the process.   Most addicts emotionally attack those closest to them the entire time they are disintegrating.  When you stop enabling the addict you usually have to cut them off, stop talking to them and make them know that you think their addictive behavior is self-destructive.  The addict’s main purpose in life is getting the substance and using.  They will do nearly anything to keep alcohol or drugs their top priority including betraying friends, robbing from them, putting them in jeopardy and causing them harm.

By comparison a depressed person who is not using, is not going to act out in the same way.  Where is the source of depression coming from?  It could be a death, divorce, loss of job, medical bills, work related stress, tension in a marriage or just simple biology as in someone with bi-polar disorder or chronic depression. Should a friend confront a depressed person about giving up their disease?  Get in their face tell them they are causing their own pain, label them depressed and stop talking to them?  I would think that would be the absolute opposite of what you might want to do to a person who is probably suicidal.  Bi-polar disorder especially is clearly a biological illness that requires medication.  Thinking you can talk a person out of bi-polar disorder with happy thoughts or positive thinking is downright dangerous.  It would be about the same as thinking you could talk a person out of schizophrenia or any other type of psychosis.  Also a person with depression is not going to actively attack those around them in the same was as an addict.  For instance, a depressed person usually just shuts down.  They aren’t going to steal your computer to pay for their cocaine habit.

Addicts go to rehab, and usually some type of 12-step program to try to stop using. Depressed people get on anti-depressants, anti-anxiety medication and usually go into some type of therapy.  The difference is the addict is also willfully part of their own destruction.  Even though addiction is a disease and there are biological and genetic components to it, the addict is still an active participant in their demise.  No one is forcing them to use, they choose to pick up the bottle, down the pills, or shoot up.  The depressed person is not choosing to not get out of bed, to not eat, to not find joy in pretty much anything.  A depressed person should not be “cut off” or confronted for causing their own illness.

There is a fine line between being to the point of needing medical intervention and just a change in attitude.  But in general cutting off a person who is suffering from the real medical illness of depression in order to “help” them would bring about the opposite effect.   The depressed person would feel that much more isolated, unloved and alone. A depressed person needs compassion not “tough love”.  An addict will just continue using so when you cut them off they will return to their drug of choice, until of course they seek help.  Again since most addicts also suffer from an underlying depression the distinctions between these two illnesses get murky.

I’ve heard countless stories from readers of this blog about depressed relatives and loved ones who isolate themselves.  They verbally demean and attack anyone who tries to help them, and push away any hope they have for a recovery.   Again even in these situations, there is not much anyone can do for the depressed person.  A relative or loved one’s behavior is not going to change their mental illness.   If you’re in this situation, you’re NOT the cause of that person’s mental illness.  If they’re tearing you down, and constantly hurting you, the best thing for you to do is to disengage.   Try to get that person help, but not at the expense of your own emotional and mental well-being.  That’s not the same thing as enabling an addict.  People who give an alcoholic booze, or make it easier for the alcoholic to drink are enabling the addict.  A loved one or relative is NOT encouraging or making another person’s mental illness worse unless they’re either abusing that person or preventing them from getting medical help.

Unfortunately when I battled my disease I had a few friends who blamed me for being sick.  The people who helped me out the most, my friends who had also suffered from depression.  Instead of judging me they listened.  They knew I needed help and tried to get it for me.  I got books, recommendations on therapists, and patience.

I was not choosing to have panic attacks, run away anxiety, lack of sleep, loss of appetite, wild mood swings, black thoughts, suicidal tendencies or the inability to feel joy.  What happened to me was reactive depression due to a sudden and extreme trauma.  I was also suffering from bouts of Post Traumatic Stress Disorder.  I got better thanks to an anti-depressant, therapy and time.  What also helped in my recovery  was my active choice to not engage in self-destructive behavior such as drinking, or doing drugs.

Cognitive behavioral therapy (CBT) is one form of therapy that does help re-train a depressed person’s brain into a more positive outlook.  In his book “Feeling Good“, David D. Burns, MD touts the benefits of CBT but at the same time goes on extensively about the pros and cons of anti-depressants and anti-anxiety drugs.  He also does not tout CBT as an overnight cure as recovering from a serious depression takes time for anyone.   Some severely depressed patients respond positively to electroconvulsive therapy, which is fairly radical treatment directly on the brain, not exactly a 12-step program.  As scary as this treatment seems, ECT is quite effective in some patients.

With about 30 seconds of research I found this highly misguided group.

http://www.depressionanonymous.org/

From what I could tell the website hadn’t been updated in five years and they were no longer holding meetings. The entire concept of Depression Anonymous seemed to stem from one book, by one woman.   It certainly didn’t seem like the huge and organized group that is Alcoholics Anonymous or Narcotics Anonymous.  And I know there are people who criticize both AA and NA for being ineffective as the success rate is low, but I have known many people who have greatly benefited from AA, NA and other 12-step programs, so I am not sure what to think.

I wish deep in my heart that people would stop misunderstanding what is probably one of the largest medical health problems of the past century, and will continue to be a problem in the decades to come.  I had no clue until I went through it myself, but my depression was so much more overpowering than any extended weekend of self-pity.  What I suffered from and what millions of others suffer from all over the world is a real medical condition that if left untreated can lead to intense suffering, and for some suicide.

I am eternally grateful to my many friends, relatives and loved ones that had the patience to see me through my bout with this horrible disease instead of deciding to stop “enabling” me and cut me off only to have me spiral downward.  What helped me the most was not rude interventions with scolding, tough love and lectures but when my friends sat me down and begged me to get medical help.  The friends that cut through the static in my head the most were friends who had struggled with depression themselves.   Had people decided to stop “enabling” my behavior and cut me off I might not be here right now to type this blog.

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Why I just can’t get over it and be happy — Depression is an illness

Date: September 16, 2011
Author: julietjeske
Categories: Depression, Gay Husband, Relationships, Straight Spouse
Comments: 9 Replies
Rethink Mental Illness

Rethink Mental Illness (Photo credit: Wikipedia)

This post is originally from July 2010.  I am moving this from my other blog.  It got tremendous feedback and I am sad that I can’t move the comments over as well, but I am very proud of this post.  Depression is a mental illness and should be treated as a serious medical problem, not something that can be easily brushed off as the blues.

My last blog post was so positive!  Well here comes the ANGRY part of my little Miss Angry Girl blog.  The other day had such a beautiful interaction with another human being and then last night……..ARRRRRRGGGGHHHHHHHH (pirate growl)

Someone gave me yet more unsolicited advice tonight.  Boy, do I hate unsolicited advice!!!

“Why don’t you try looking on the positive side of things for a change?”

Really, I hadn’t thought of that.   Now I am sure that this person had the best of intentions.  They thought they were helping me out, but let me break it down for why it is not so easy to simply “Think positively”

Would you tell an anorexic to just eat some food?  An alcoholic to simply stop drinking?  A drug addict to simply stop using?  A person with ADHD to simply focus?  A person with schizophrenia to simply stop hearing voices?  Or would you even dream of telling a person who is physically handicapped to simply start moving?  Yes stopping the negative behavior is part of the problem, but there’s a reason telling a person suffering from mental illness to THINK BETTER is absolute nonsense.

Just as a physically handicapped person can not suddenly become fully functional after thinking positively, the same cna be said about a person suffering from depression.  I’m suffering from reactive depression.  To quote Psychology.suite101.com

This form of depression is a direct result or responses to a painful or difficult circumstance or event in a person’s life. In reactive depression there is a specific and recognized reason found to be the source of the condition.  Examples of situations which may result in a person suffering from reactive depression include: redundancy, work stress, marital problems, bereavement, loss, problems with one’s children, retirement, moving house, DIVORCE or changing job.

Sometimes it takes longer than perhaps casual acquaintances think is necessary to work through a major life changing event.  I was clinically depressed just a few months ago, so I’m actually doing better off now.  Clinical depression is depression that gets so bad a person cannot normally function.  That is eat, drink, bathe, sleep, get out of bed…..FUNCTION.

Not to mention that I lost not just the primary relationship that I had for nine years. I had to move.  My income has severely dropped as has my ability to find work.  All thanks to a number of circumstances surrounding my divorce.  Even the loss of a regular source of income could lead to depression never mind, the loss of my husband, sense of betrayal, loss of trust in other human beings, damaged sexuality, and destroyed self esteem.

If you are reading this and don’t know me, I found out my marriage was a complete fraud.  My husband has been living a secret life, and has lied to me from day one of our marriage.  It’s been a rough 13 months.

All of this doesn’t even  take into consideration my childhood, my life history or any trauma’s besides my divorce that might also be contributing to my depression.  Trust me, you could sit down with my therapist and we could go over some things in my past that might make your hair turn white.  I’d rather not rehash them here.  :

Depression is an illness.  Depression is an illness.  DEPRESSION IS AN ILLNESS!

It’s not to say that I won’t overcome it, but my brain is sick right now.  Chemicals such as dopamine, serotonin, nor-epinephrine all play a role, and they are real.  It is not simply  a question of “thinking positively”.    I’m not being self-destructive sexually or with drugs and alcohol, and I’m in regular therapy with both a therapist and a psychiatrist.  So I think I’m doing everything that I can to overcome this.

What I am currently dealing with is trying to get off an SSRI (Zolfot) while still trying to figure out how to survive in a ravaged economy with high unemployment.  My life hasn’t exactly stabilized since leaving my husband, especially financially speaking.

Not to say that positive thinking won’t help, of course it will, but I’m dealing with a chemical withdrawal of a drug that altered my natural levels of serotonin.  Just sitting back and trying to think happy thoughts, is not really going to cut it.  What might help is some respect for this MENTAL ILLNESS called depression, and some compassion. for not just me but the millions of other Americans who are currently battling this disease.  Just as a handicapped person cannot simply will themselves to walk, a person suffering from a mental illness needs a little bit more than positive thinking to pull themselves up.    I am not weak because I can’t get over this, I am NOT being self-destructive, I am doing the best I can.

And solidarity to my fellow sufferers of depression, we will get through this and we will be stronger for it.  One day people will understand that we can’t just simply “be happy”.

Read more at Suite101: What is Reactive Depression?: Understanding Common Mental Health Conditions http://psychology.suite101.com/article.cfm/what-is-reactive-depression#ixzz0uCm4pTxr

4/23/11

I wanted to add an an epilogue as it were to this post.  I left my husband nearly two years ago, because he was gay and every aspect of my life much completely collapsed immediately afterward.  Emotionally and financially I was a mess.  If my financial life had been in order, or if I had steady employment that was not tied into what my husband did for a living I would have been much better off.  That being said, I can honestly say that I’m much better off now.  It takes serious time to get over something like a divorce.  I have never gone through anything as torturous in my life, and I really hope I never have to go through it again.   There is hope on the other end of whatever hell is causing your reactive depression.  If you’re suffering from clinical depression due to a recent crisis, please seek help if you feel you need it.  There are so many resources out there, and if you feel like your life isn’t worth living anymore, that’s the biggest warning sign.  Get help.  Depression is not just feeling blue.  I had no idea until I went through it myself, but it’s an actual mental illness that will take over your life.  If you’re experiencing most or a a few of these symptoms seek professional help.

  • Lack of appetite
  • Lack of desire to do anything, get out of bed, shower, eat, drink,
  • Isolation – Refusal to go outside, see friends, etc.
  • Suicidal thoughts – This is not a joke, get help as soon as possible.
  • Waking frequently at night, not able to sleep for more than a couple hours in a stretch
  • Sleeping way too much
  • Poor concentration
  • Overwhelming feelings of guilt and despair
  • Crying ALL the time

Clinical depression is often coupled with anxiety.  And in my case the anxiety was so bad, that is why I knew I had a serious problem I had never had anything like it before in my life.

  • Panic attacks
  • Anxiety attacks – Panic attacks that go on for hours, my worst was 8 hours long and absolutely terrifying.
  • Overwhelming panic and fear
  • Waves of depression followed by waves of anxiety – this is actual textbook depression, and not at all unusual.
  • Inability to sleep that goes on for days.

I’m not here to sell any drug.  Medication doesn’t work for everyone and isn’t always the best option.  I was only on meds for a short period of time, but I believe strongly they saved my life.  Don’t be afraid to ask for help and please get help if you need it.  There’s a light at the end of the tunnel, don’t give up.  🙂  If your first therapist or doctor isn’t working for you, find another one.  Keep looking until you can get the help you need.  Cognitive behavioral therapy is a great resource that I’ve tried and highly recommend.

Also try to find distance from anyone who doesn’t take your illness seriously.  They probably are trying to help, but some well-meaning friends or relatives can actually cause more problems.  As much as the lover or friend will also help you out, there is a limit to what they can do.  Having someone around who is objective and doesn’t know you or want anything from you will really help you in finding the right course to help you with your healing.

Try as much as you can to not self-medicate with alcohol or recreational drugs, they will just make things worse, and could kill you.  Substances are just stretching out the process.  They numb you temporarily, but in the long run they will just make things harder.  The same thing goes for sex, or food, anything that can be used in a self-destructive manner should be avoided.   No one is perfect and you will make mistakes, just try to pick yourself afterward and not beat yourself up too much.

Just my two cents of course, you don’t have to agree with me on any of it.  I just know what helped me.  Good luck to anyone finding this blog, may you get stronger and healthier each day.

I wanted to add this brilliant Lecture by Dr. Robert Sapolsky of Stanford University.  The first time I listened to this it blew my mind, I found out I was suffering from a textbook case of clinical depression.  His explanation of the inability to sleep through the night and weight loss was EXACTLY what I was going through.  It was a PHYSICAL manifestation of my depression, it wasn’t something I could control.

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