Depression Support Group
Depression is a real and debilitating condition that is often misunderstood by family and friends. Its meaning can range from a prolonged period of sadness to an actual mental illness with specific symptoms. Find and share experiences with others who are going through the same struggles.
10 Tips for Managing Your Depression
From New Life Ministries
1. Do not expect too much from yourself too soon, as this will only accentuate feelings of failure. Avoid setting difficult goals or taking on ambitious new responsibilities until you've solidly begun a structured treatment process.
2. Break large tasks into small ones, set some priorities, and do what can be done, as it can be done.
3. Recognize patterns in your mood. Like many people with depression, the worst part of the day for you may be the morning. Try to arrange your schedule accordingly so that the demands are the least in the morning. For example, you may want to shift your meetings to midday or the afternoon.
4. Participate in activities that may make you feel better. Try exercising, going to a movie or a ball game, or participating in church or social activities. At a minimum, such activities may distract you from the way you feel and allow the day to pass more quickly.
5. You may feel like spending all day in bed, but do not. While a change in the duration, quality and timing of sleep is a core feature of depression, a reversal in sleep cycle (such as sleeping during daytime hours and staying awake at night) can prolong recovery. Give others permission to wake you up in the morning. Schedule "appointments" that force you to get out of the house before 11 a.m. Do this scheduling the night before; waiting until the morning to decide what you will be doing ensures you will do nothing.
6. Don't get upset if your mood is not greatly improved right away. Feeling better takes time. Do not feel crushed if after you start getting better, you find yourself backsliding. Sometimes the road to recovery is like a roller coaster ride.
7. People around you may notice improvement in you before you do. You may still feel just as depressed inside, but some of the outward manifestations of depression may be receding.
8. Try not to make major life decisions (such as changing jobs or getting married or divorced) without consulting others who know you well and who have a more objective view of your situation.
9. Do not expect to snap out of your depression on your own by an exercise of will power. This rarely happens. Many churches and communities have depression support groups. Connect with people who understand depression and the recovery process.
10. Remind yourself that your negative thinking is part of the depression and will disappear as the depression responds to treatment.
From New Life Ministries
1. Do not expect too much from yourself too soon, as this will only accentuate feelings of failure. Avoid setting difficult goals or taking on ambitious new responsibilities until you've solidly begun a structured treatment process.
2. Break large tasks into small ones, set some priorities, and do what can be done, as it can be done.
3. Recognize patterns in your mood. Like many people with depression, the worst part of the day for you may be the morning. Try to arrange your schedule accordingly so that the demands are the least in the morning. For example, you may want to shift your meetings to midday or the afternoon.
4. Participate in activities that may make you feel better. Try exercising, going to a movie or a ball game, or participating in church or social activities. At a minimum, such activities may distract you from the way you feel and allow the day to pass more quickly.
5. You may feel like spending all day in bed, but do not. While a change in the duration, quality and timing of sleep is a core feature of depression, a reversal in sleep cycle (such as sleeping during daytime hours and staying awake at night) can prolong recovery. Give others permission to wake you up in the morning. Schedule "appointments" that force you to get out of the house before 11 a.m. Do this scheduling the night before; waiting until the morning to decide what you will be doing ensures you will do nothing.
6. Don't get upset if your mood is not greatly improved right away. Feeling better takes time. Do not feel crushed if after you start getting better, you find yourself backsliding. Sometimes the road to recovery is like a roller coaster ride.
7. People around you may notice improvement in you before you do. You may still feel just as depressed inside, but some of the outward manifestations of depression may be receding.
8. Try not to make major life decisions (such as changing jobs or getting married or divorced) without consulting others who know you well and who have a more objective view of your situation.
9. Do not expect to snap out of your depression on your own by an exercise of will power. This rarely happens. Many churches and communities have depression support groups. Connect with people who understand depression and the recovery process.
10. Remind yourself that your negative thinking is part of the depression and will disappear as the depression responds to treatment.
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theatre and I are there already. I'm having a very berry tea with crackers, cheese and cherry tomatoes and she's having a joint with some beer and we're both on really comfy recliners on thick pile carpet. we need some help with the decor if anyone is around??
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I'm trying to exercise daily. I was doing fairly well until I sprained my ankle 2 weeks ago but now I'm getting back on the horse. Today I walked over a mile with my arm weights that are about 22lbs total. I was out of shape and it was hard on my arms. I also did my 30 situps. I'm also going to drink a lot of water and try to eat healthy. I do tend to have a sweet tooth but I'm cutting...
If I sent it to you already, I apologize. I have sent this to soooo many people I can't keep track of them all. Good Luck!
What lies below are some things I have done along the way that I found have worked for me. I want to emphasize that although they worked for me, each one of us is different and others may find these suggestions do not work for them. You may have already tried some these things or already know about them, but I thought if these helped me deal with my depression, anxiety and addictions, I am hopeful they will do the same for you. I only ask that you keep an "open" mind on what I say and try just one of the recommendations I share with you. Regardless, do not give up the fight! I'm sending this along in the hope that one or more of the items below will resonate with you and be of some help to you as they were with me. Good luck!
1. Putting Yourself in a Position to Attack the Root of the Problem
For many years I have faced and battled what I call the Big 3 (anxiety, depression and addiction). Anxiety (social anxiety) and Depression hit me hard when I addressed my addiction to prescription drugs and finally stopped taking the drugs. I used pain killers first for a lower back problem, but I soon became dependent on the drugs and used them to counteract my social anxiety, depression and the stresses of everyday life. I soon became powerless to them and my daily life revolved around them. I was in trouble and fortunately I knew that and I also knew I would die from the abuse if I didn't do something soon. I knew that I couldn't do it alone. This realization was key to the start of dealing with my problems. So I decided to address my addiction to prescription drugs by seeking the help of a psychotherapist to help me discover the root of the problem of why I became addicted and to help me through the recovery process. My therapist specialized in addiction and referred me to a Doctor who she knew would prescribe the appropriate medications to help me through the recovery process. I was prescribed Suboxone for the addiction to opiate based drugs (pain killers) and Lexapro to deal with the anxiety and depression. The medications helped to put me in the right frame of mind and gave me the ability to work on my anxiety and depression. For me to improve and heal what is inside me; in my consciousness, unconsciousness, in my heart and in my soul, for me to be as mentally, physically and emotionally healthy and as complete as possible, the medications helped me on that journey. So I urge you to not take on your battle alone and to seek out the help that you need and do not forgo medications as part of the healing process.
SAM-e is a natural chemical made in the body and can be picked up at a regular Health store. It is supposed to address depression and is popular in Europe. I have been using it about a week now and I like it so far. Just check with your Doc before you use it (which I did not do and I really should, and will at my next appointment).
2. Reconnecting with God on a much deeper level.
Praying everyday and talking to God throughout the day. Talking to God as I would talk to you or anyone else. Not everyone believes in God or anything spiritual for that matter. But as for me, I have a strong faith in God and my faith in God is what has helped me deal with my issues on all levels. Being spiritual and recognizing that a higher power is there to help you is one of the 12 steps in recovery. I am not a 12 step person but I do believe my prayers and talks with God have been extremely helpful in my recovery and in everyday life.
God answers every prayer. You only need to recognize how he answers your requests. Sometimes he speaks to you in the words to the next song you hear on the radio, or the next words you see in an article, or in the next image you see, or the next sunrise or sunset, or perhaps a certain feeling within you and always, in complete stillness, he speaks to you in his own voice. That quiet soft innner voice you hear that gives you guidance and encouragement and strength.
God is waiting for you to ask him for help. Ask God and his Angels to help you. Angels are here to help. For all reasons. Just ask them. Be clear and specific. You will be amazed at the results.
I strongly recommend you read "Conversation with God -Book 1" by Neale Donald Walsch. This book is a great read and dramatically changed my beliefs in God.
3. The Secret
On Valentines Day, my wife gave me a book called The Secret. When I looked it up online and read the description of the book I became immediately excited and in addition to reading the book, I wanted to watch the movie. It has literally changed my life tremendously and has renewed hope in my quest to live my life as fully as possible. I strongly urge you to read the book and especially, if you can spare 1hour and 20 minutes some morning or afternoon, please go to http://thesecret.tv. There for $4.95 you can download and watch the movie on your computer. You can stop and start the movie at any time while watching it on your computer. I have the book, the audio CD's, and the movie DVD.
Also, and at the very least, go to this link below and watch the 2 minute video clip. It has beautiful music, beautiful scenery and beautiful affirmations. Just 2 minutes of your time.
http://www.thesecret.tv/secret-treasures.html
Other books that I read and were very helpful and on which the Secret was based on that dealt with much of the same philosophy was "Ask and It is Given" and The Secret Science of Getting Rich. Great books that are truly inspirational and motivating.
4. Daily meditation through Holosync technology. (Prayer and Meditation compliment each other extremely well).
Through my research with The Secret and something called The Law of Attraction, I came upon a forum www.powerfulintentions.com that lead me to a company that deals with and produces meditations CD's. These CD's utilize special sounds and music recorded at specific frequency levels that impact the different wave patters in your brain (alpha, theta, delta, beta). Each of those wavelengths deals with different brain functions, ie, creativity, learning, emotions, etc. All I urge you to do is go to www.centerpointe.com and read up on the Holosync CD's. I bought them 8 months ago and have started the program which is awesome and totally effortless. The strides I have made as a result of the Holosync technology in dealing with the big 3 has just been incredible.
5. Do Something Relaxing for You.
In conjunction with the meditation, try Aromatherapy. It is very soothing and relaxing during your meditation sessions or at bedtime. I like the black currant vanilla scent. It's so so relaxing. The aromatherapy kits are cheap, maybe $12 at Bath and Body Works and then the aroma oils cost about $8 each. Great stuff and again, very relaxing. My wife and I use aromatherapy almost every night while we watch TV or give each other a massage.
6. Being Grateful for What You Have.
Being thankful and showing gratitude to God or your higher power for what you have right now in your life is something that will lift your spirits and help you steer away from negative emotions and steer towards positive ones. You will be amazed how good you feel if the first thing you do everyday is thank God for the good things in your life. I know when you are depressed, your first thought is that you have nothing to be grateful for. However, if you really think about it, you will come up with some things. They can be anything. Small, silly things. Whatever. But begin by showing gratitude to God for what you have. Doing that everyday not only lifts your spirits but you will also receive more of what you are grateful for. That's how God works.
7. Focus on This Moment.
Put your focus on right now. Don't worry about the past or future. Focus on doing the things that will make you happy right now. Do not focus on what you don't want. Focusing on what you don't want will only bring you more of what you don't want. Instead, focus on what you really and truly want. Focusing on what you truly want will bring you more of what you want and less of what you don't want. It's a simple concept but a powerful one. Make it a habit and you will have an incredible life.
8. Keep it Simple
Too many of us make life more complicated than it has to be. We often focus way too much on the big picture and many times feel daunted to even begin to do something because as a whole, the project is huge and overwhelming. But if you just take your life and just make it more simple, you wont' feel so overwhelmed. Let go of things. The saying "Let Go and Let God" holds very true. Just start with something small and do that one thing. And if you are ready, move on to the next. But keep it simple and easy. And then Let Go and Let God. God will help you in your time of need. Just place your faith in the fact that whatever you have asked God for, is already done and will come to you in His time.
9. Invest in an iPod. (or simlar technology)
Recently I received one of the lower end iPod's (the iPod Nano) for my birthday. It has been a tremendous gift for me since I am now able to go to sites like iTunes, Hay House Radio and other self-improvement websites to download free podcasts (audio recordings of seminars, talk shows, etc.) that talk about and give advice on self-improvement issues such as positive thinking, self-esteem, self-confidence, how to deal with depression, anxiety, addiction, jealousy, etc. You can also download free songs that for meditation, prayer, relaxation, affirmations, and so on. Since they are so small and portable, it's a tremendous thing to have available to you to listen to whenever you want. Piping positive things into my brain whenever I feel the need or desire has been a big help in my battle against addiction, anxiety and depression. I don't pay for any of the podcasts I download. I download only the free ones. But when I go to the gym, grocery store, do chores, etc., I strap on my iPod and listen to my self-improvement audio recordings. What a great way to start the day or end the day or keep you going in the middle of the day. And you can download lots of other podcasts that are of interest to you. There are podcasts for everything, believe me. Sometimes the hardest part is weeding through them all to find the good ones.
10. Exercise
Doesn't take alot of time. Perhaps 20-30 minutes 4 or more times a week. Exercise decreases production of cortosol and other harmful chemicals in your body that contribute to stress and depression. In addition to increasing your strength, energy, and stamina, when you start seeing results, your self-confidence and self-esteem will increase. Once that happens, you'll have depression down an out for the count. And don't forget to bring your iPod and listen to some great self-help podcasts. Not only do you exercise your body, but your mind as well.
Let me just remind you that these are just some suggestions. But I believe if they helped me, they have to help some of you. What do you have to loose? Try some or all of them for yourself. I'd be very interested in how you make out. Good luck and God Bless
I have great faith in God and do thank him everyday for everything.
I want to do a lot of the things you listed but fear debilitates me. I'm trying...