I've struggled with depression all my life, badly as a teenager (which I was medicated for briefly) then came good for my late teens/early twenties before suffering again from severe depression. I sought help right away as I think maybe I'd been trying to fight it off for a while but once I hit rock bottom there was no denying I needed help. I've been remedicated for a few years now, and after the birth of my first child I have been struggling again. I've been diagnosed as having post natal depression, but my Dr basically explained they class depression in the 18 months following the birth of a child as PND when really it's probably just the same shit as before, only amplified by being so overwhelmed. My child makes me extremely happy and right now is the only thing that keeps me going. I've just had my medication upped as I haven't been coping very well. What do others do to keep their depression at bay? Aside from medication? Do you see a psychologist? Do you do yoga? Have little time outs like a night away from the family? I'm really interested to know how others manage their depression, as people who suffer from it will know it never really goes away....I am speaking with my GP about ways to keep ontop of this but id love some insight from others. Thank you.
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This is very much the same as myself, I suffered badly as a teenager and was even hospitalized at one point. I came good in my early 20's and am now 26 and have really fallen off the wagon again in the last few months and I can't pinpoint a reason why. I have never used medication as I was determined to fight it off on my own and always worry that I'd become reliant on them forever. I feel like I'm ok again in the last 2 weeks and this was after I booked my very first appointment with a psychologist (my appointment is next week), I've never done it before but I thought I would give it a try to see will it help me.
A few things that I do for myself when I feel myself spiraling:
Read books - if I find a really good fictional book that I can really get into I feel as though it's an escape from reality for a short time.
Make lists - I list all things good in my life versus things not so great, I usually find the good list is much bigger. I make lists of things I want to do and ways to do them.
I write things like you have just written and read them back to myself and somehow that usually makes me feel better.
Hug my dogs - or I walk them up to our favorite spot on our farm which is on top of a hill and we just sit there and think and I'll take some deep breaths. Kind of meditating in a way.
Exercise - yoga, walking and if I can't motivate myself enough I will do a hard work out. It's very hard to make yourself do it but I always feel great afterwards.
Take myself to a nice cafe and order a cake and coffee. People think it's strange to go out on your own like that but I actually love it.
Also, I used to just roll my eyes when I heard people say things like 'just think positive' etc. but it does work. Of all those things I think the lists have the most impact on my moods, when I make goals for myself and achieve them it's a great feeling and I can stay really motivated.
I saw a psychologist a couple of times but it wasn't really for me. The best thing that came out of my sessions was her suggestion to keep a diary as a way of both letting feelings and emotions out as well something to look back on as to what my triggers might be, how I reacted and how I could change my thinking. As someone that finds it hard to talk about my problems this really worked for me.
Once my baby was a couple of months old, every second night dads on duty and I go for a run. I'm gone maybe half an hour but it's me time, I feel better for being active and dad and daughter get time together.
Taking a little time for yourself is the biggest thing. Do something that's for yourself and that you enjoy x
I use a combination of meds, exercise, getting enough sleep, cognitive behaviour therapy (CBT) assertiveness training, counselling etc.
I've needed different things at different times but basically for me it's about striking that right balance, knowing my limits and as I've gone on I've become better at identifying my needs and asking for it.
CBT is what has done me the most good in the long run, meds have kept me alive and allowed me to get the most out of therapy when things have gotten out of hand. Assertiveness training so that I could say 'no' and not feel racked with guilt and could advocate for my needs.
I'm medicated which mostly keeps it under control. I need to make sure I am getting enough sleep so regular exercise (walk on a treadmill, ride exercise bike), listen to a meditation to sleep app and last resort a sleeping tablet. If I don't get 6 hours minimum it seems to trigger a relapse. I see a psychologist monthly, even when I'm feeling great. I keep an exercise book and I just write all my negative thoughts, feelings, things I'm upset about or anxious about as I find it somewhat cathartic to just get it out of my head and onto the page. I like to read, listen to music or watch a tv show as my "me" time or my way to temporarily escape from my life...
I *know* all the stuff i can and should do to keep the black dog at bay, but sometimes im too overwhelmed to pluck up the motivation or energy to do it. When i do the following i feel pretty amazing;
Exercise
Eat well (not too much junk or takeaway)
Meditation
Sleep hypnosis (youtube jody whitely and listen to it at bedtime)
Positive self talk (eg 'no you are not a weirdo, you are a normal person who is having a tough time!)
I do stuff I love. Listening to music, and if I'm alone I might even boogie a little. Get out in the garden and tend my hard fought for vegetation (I had the blackest of black thumbs). Taking photos, I even share some of these on an online gallery! When you love something and become good at it, it just gives you that little boost, a microbe of motivation, and it's the motivation that helps you win your battles. That and a bloody good friend, just one is enough. That one person that knows everything and supports you through the dark places and back into life. It can be a partner, parent, sibling or just a mate but it's a necessity. Other than I agree with good diet, exercise etc and pets are amazing as they make you focus on someone other than yourself.