Depression: How can I help myself?
Depression is an illness and there is a lot of support and
different treatments available.
However, the stigma which
sadly surrounds mental illness and the very nature of depression makes seeking help extremely difficult.
You may think you don’t
deserve help.
You may think that nobody will believe that you are sick.
You may
not think that you can be helped.
“Recovery is something that you have to work on every single day and
it’s something that doesn’t get a day off.”
-Demi Lovato
-Demi Lovato
1. Make a daily plan – and stick to it
As I’ve mentioned before in my post about the signs of depression, the illness often involves a lack of motivation and energy as well as difficulty making decisions. This makes each day very difficult and you may end up doing very little. This is why schedules and lists can be so helpful when you’re living with depression.Make a list of the things you need and want to do, don’t aim too high, both with the number and difficulty of the tasks. Begin with the easiest task and tick or cross off the tasks once completed so that at the end of the day you can look back and see what you have achieved.
Don't beat yourself up if you don't do everything that you planned to do, or find yourself feeling worse again. Be kind to yourself.
2. Physical Exercise
Exercise can help ease depression by giving you a sense of productivity whilst releasing certain ‘feel-good’ neurotransmitters, endorphins and endocannabinoids in the brain. Exercise can also reduce immune system chemicals that have been found to worsen depression. Notice how I say ease, not cure. Exercise alone cannot make your depression disappear but running, swimming, going to the gym, or even taking a walk a few times a week can help.3. Shower
When you have depression, showering and taking care of your hygiene doesn’t feel that important. You may think “I’m just going to have to wash again anyway, so what’s the point?” or “I don’t have anyone to impress, so why bother?” But even if you think this way, try to shower anyway and try to get dressed every day, even if you don’t leave the house. These can have a great impact on your mood and self-esteem.4. Sleep
Sleep problems often accompany depression but it is important to try and plan regular and consistent bedtimes as a regular sleeping pattern can help improve your mood and energy levels. If you experience insomnia it may be helpful to tell your doctor and medication may be helpful.
Some useful questions to ask yourself are:
1. Is there any evidence that contradicts this thought?
5. Challenge your negative thoughts
What we think affects the way we feel. Therefore, challenging negative thoughts and changing negative thought processes can help ease depressive feelings. If you think “I’m worthless”, ask yourself why you think that. If you think “I don’t deserve to live” ask yourself why you think this and what makes someone deserving of life?Some useful questions to ask yourself are:
1. Is there any evidence that contradicts this thought?
2. What would you say to a friend who
had this thought in a similar situation?
3. What are the costs and benefits of
thinking in this way?
4. Is there a proactive solution to
this unhelpful thought?
5. Is there another way of looking at
this situation?
I think it’s helpful to talk to yourself in the way you would talk to a friend, I find that it helps separate the illogical, depressive thoughts from the logical thoughts.
You can find lots of helpful information and activity sheets at http://studentsagainstdepression.org/ which aim to help you challenge negative thinking.
I’ve talked about CBT in a previous post and there are also free CBT courses online which can help you challenge some of your negative thinking.
I think it’s helpful to talk to yourself in the way you would talk to a friend, I find that it helps separate the illogical, depressive thoughts from the logical thoughts.
You can find lots of helpful information and activity sheets at http://studentsagainstdepression.org/ which aim to help you challenge negative thinking.
I’ve talked about CBT in a previous post and there are also free CBT courses online which can help you challenge some of your negative thinking.
6. Try new things
With depression, you often feel like you’re in a rut. Trying something new, like starting a new hobby, learning a new skill, or meeting new people, can help boost your mood and break unhelpful patterns of thinking and behaviour.7. Talk
Talking, either to a counsellor, a friend, a
family member or whoever you are comfortable with, is extremely beneficial when
it comes to depression. Explaining your thoughts to someone else, even if they
don’t make sense to you, can help you organise your thoughts and clarify the
things that worry you. If you don’t talk about your thoughts and feelings they
can build up, making them seem even more daunting and confusing. If you talk to
someone, they may offer you a perspective that you never considered and they
may influence your own thought process.
It’s important to talk to someone
outside of your situation, like a counsellor, because they won’t have any
expectations about how you should be living your life. You may also find it
easier to tell them things which you wouldn’t tell the people you know because
you don’t have to worry about them being judgmental, they are trained and
experienced in this area after all.
If you are not ready to talk about what you are feeling, simply connecting to
other people is still so important. If you don't feel up to seeing people in
person, send a text or email to keep in touch with friends and family can still
have a positive effect. You may be surprised to find out how many other people
have similar feelings to you and this can help you feel less alone.
Talking alone won’t make your depression go away, but it can help you cope with it better whilst also easing your mood. If you are like me and struggle with social interaction you may find this text helpline helpful.
Talking alone won’t make your depression go away, but it can help you cope with it better whilst also easing your mood. If you are like me and struggle with social interaction you may find this text helpline helpful.
“The road to recovery will not always be easy, but I will take it one
day at a time.”
-Amanda Lindhout
-Amanda Lindhout
If you liked this post you may also like:
RESOURCES:
Supportline Telephone Helpline - 01708 765200 / email - info@supportline.org.uk
Action on Depression (Scotland)
- www.actionondepression.org
Aware Defeat Depression (Northern Ireland) - 08451 202961 // www.aware-ni.org.uk
Breathing Space (Scotland)
- 0800 83 85 87 / www.breathingspacescotland.co.uk
CALL Community Advice and Listening Line (Wales) - 0800 132737 / www.callhelpline.org.uk
I used to struggle a lot with the negative thoughts but now I challenge and try to re-frame them it and it truly one of the best coping skills I ever learned.
ReplyDeleteLove this list! I especially loved the CBT and the fact that you share resources. Another thing that I've found to be helpful is to have blood work done to rule out physical health conditions that could manifest as or contribute to depression. I've had patients come to me with complaints of depressed mood, but when I checked their thyroid, for instance, lab results have shown that they actually have hypothyroidism. Depression can be a symptom of hypothyroidism. As far as diagnoses are concerned, doctors are not supposed to diagnose people with depression if there is another medical condition that can better explain their mood. Instead we're supposed to get the thyroid or other medical condition under control, and then reassess to see if the depression has resolved. In my practice, I've seen depression resolve once nutrient deficiencies, hypothyroidism, or autoimmune conditions are addressed or well-controlled. Sometimes it can be an easy fix, so I always recommend that people have a full work-up done prior to starting medication to address depression.
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