Whats For Breakfast Start Thinking Food
Thinking about food or your first cup of coffee can be great motivation. If your stomach starts grumbling enough while youre forcing yourself to think about eggs, bacon, and French toast, youll be more likely to pull yourself up.
This doesnt always work, though, especially if youre experiencing a loss of appetite from depression. Still, know that eating something in the morning even if its just a slice of bread will help you get up.
Plus, if you take medications in the morning, its usually a good idea to have something in your stomach.
Ways You Can Look After Yourself
If youre depressed, there are steps you can take to lift your mood and help your recovery. These steps can help if youve been depressed in the past and want to stay well.
- Talk about how youre feeling. Talking to someone you trust, or finding peer support, can help you feel better and less alone.
- Eat well. A healthy diet can lift your mood and maintain your mental health.
- Stay physically active. Exercise may feel like the last thing you want to do, but it can ease the symptoms of depression. Research suggests it may be as effective as antidepressants in helping you feel better.
- Spend time in nature. Research shows that being in nature can make us feel happier, feel our lives are more worthwhile, and reduce our levels of depression.
- Avoid cigarettes and alcohol. They may feel like theyre helping at first, but they make things worse in the long run.
- Consider mindfulness, a technique you can learn to be fully engaged in the present. Studies show it can help reduce the symptoms of depression.
- Try talking therapy to stay well. NICE guidelines recommend CBT or mindfulness-based cognitive therapy if youve been depressed in the past.
References:
Know That Today Isnt Indicative Of Tomorrow
Internal emotions and thoughts can change from day to day. Tracking experiences through journaling or keeping a mood diary can help to remember this.
If you were unsuccessful at getting out of bed or accomplishing your goals today, remember that you havent lost tomorrows opportunity to try again.
Give yourself the grace to accept that while some days will be difficult, some days will also be less difficult. Try to look forward to tomorrows fresh start.
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What If I Am Not Happy With My Treatment
If you are not happy with your treatment you can:
- talk to your doctor to see if they can suggest changes,
- get an advocate to help you speak your doctor,
- ask for a second opinion if you feel it would help,
- contact Patient Advice and Liaison Service and see whether they can help, or
- make a complaint.
There is more information about these options below.
Advocacy
An advocate is independent from the NHS. They are free to use. They can be useful if you find it difficult to get your views heard.
There are different types of advocates available. Community advocates can support you to get a health professional to listen to your concerns. And help you to get the treatment that you would like. They arent available in all areas.
You can ask an advocate to help you make a complaint. Advocates that do this are called NHS complaints advocates. They are free to use and don t work for the NHS. They re available in all areas.
You can search online to search for a local advocacy service. If you cant find a service you can call our advice service 0808 801 0525 . You can email us too at . We will look for you.
Second opinion
Talk to your doctor about your treatment to see if you can resolve the problem with them first. If you dont agree with their decisions about diagnosis or treatment, you could ask for a second opinion. You are not legally entitled to a second opinion, but your doctor might agree to it if it would help with treatment options.
‘PALS’
Complaints
- Advocacy by clicking here.
Avoid Feeding Your Depression
Feeding depression creates a snowball effect: For example, if you throw a few crumbs out on your balcony or sidewalk, a few pigeons will show up. If you keep throwing out crumbs, by the end of the week a multitude of pigeons will have flocked to the area. Similarly, depression thrives on doubts, fears, and negative thoughts which feeds more depression. Learn to identify the negative thoughts and worries that are fueling your depression so you can replace them with positive, more realistic thoughts.
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What If My Symptoms Dont Improve
If youre not responding to treatment, you may live with treatment resistant depression. This is when your symptoms have not improved after at least 2 standard treatments. This can also be known as treatment-refractory depression.
There is currently no official criteria used to diagnose treatment resistant depression.
What treatment is available for treatment-resistant depression?There are treatment options for treatment resistant depression. Even if antidepressants have not worked already for you, your doctor may suggest a different antidepressant from a different class.
The new antidepressant you are offered will depend on the first antidepressant you were given.
Sometimes your doctor can prescribe a second type of medication to go with your antidepressant. This can sometimes help the antidepressant work better than it does by itself.
Where antidepressants have not worked, your doctor may suggest talking therapies, ECT or brain stimulation treatments. See the previous section for more information on these.
What is an implanted vagus nerve stimulator, and how is it used in treatment resistant depression?If you live with treatment resistant depression, and youve not responded to other treatments, you may be able ask for an implanted vagus nerve stimulator.
Please speak to your doctor if youre interested in this treatment and for more information. You may be able to get this treatment funded through an Individual Funding Request.
- NHS – Your Rights by clicking here.
Improve Your Eating Habits
Research continues to find clear links between diet and mental health. In fact, there have been so many studies that have shown improving nutrition can prevent and treat mental illness that nutritional psychiatry is becoming mainstream.
There are many brain-essential nutrients that can affect depression. For example, a 2012 study found that zinc deficiency is associated with symptoms of depression.
Improving your diet could be key to reducing your symptoms.
But before you make any major changes to your diet or begin taking vitamins or supplements, talk with your physician.
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When Is Not Feeling Like Yourself Something To Be Concerned About
Most funks are short lived. A couple bad days here and there is really nothing to be too concerned about, says Brodsky. Its when the bad days or negative feelings seem to be lasting longer and longer.
A telltale sign that you might be dealing with something less serious is the ability to have breakthrough moments of joy. You might feel sad, but you find that talking to a friend or grabbing a coffee at your favorite cafe helps to perk you up. Try to identify moments of your day where you feel OK and take note of how long it lasts.
An indicator of something more serious is the inability to identify happiness or good times in your past. It might be cause for concern if you have the sense that things wont ever get better or if nothing improves your mood.
When were dealing with clinical depression, at times the person is not able to identify happy moments from their past, explains Brodsky. Its when you think that youve felt this way forever and its starting to really impact how you function or your obligations.
Clinical depression looks different on everyone, but hallmark signs include changes in appetite, feeling tired or exhausted all the time, loss of interest in things you once enjoyed or even physical pain or achiness.
If youre not experiencing any little joys or breakthrough moments of happiness, it might be time to reach out for support. A mental health expert can help you work through and manage your feelings.
Do Something You Enjoy
Depression can push you to give in to your fatigue. It may feel more powerful than preferred emotions.
Try to push back and do something you love something thats pleasurable or meaningful. It could be playing an instrument, painting, hiking, or biking.
The byproduct of engaging in meaningful activities can be a lift in your mood or energy, which can further motivate you to continue to engage in helpful activities that help with navigating symptoms.
Research suggests that walks in nature may improve depressive symptoms in people with clinical depression.
Time in natural spaces may improve mood and cognition, and lower the risk of mental health disorders. However, theres only limited research on the direct effect of nature on those with clinical depression.
Consider taking a walk at lunch among the trees or spending some time in your local park. Or plan a weekend hike. These activities can help you reconnect with nature and soak in some rays at the same time.
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Overcoming Resistance To Change
Our mind loves the status quo. Doing what youve always done, believing what youve always believed puts the mind at ease.
Makes it feel safe.
Any deviation from a familiar routine could expose us to unidentified risks and dangers. Venturing in the unknown may result in misery, injury, or death.
So, to protect us, the mind will discourage change at all cost. Even change for the better. Because you never know, right?
Whenever we embark on something new, our mind will therefore resist. It will do everything in its power to stop us.
This is especially true if we try to leave our comfort zone or challenge existing limiting beliefs.
So, if you introduce a new paradigm, such as I AM worth or The Universe loves me, when before you believed the opposite, the mind will rebel. If you try to change your diet, add unfamiliar workouts or start any new project, the mind will pull the reins.
Because it cannot predict the outcome. And it wants to protect us from potential harm, failure and humiliation.
As such, the minds resistance usually starts with self-doubt and fear of change. They are both obstacles the mind tosses in our way so we reconsider and stick with what we know.
If we crush these hurdles, the mind will then try to distract us. Suddenly, a myriad of other things seem ever so important or fascinating. Siphoning our attention away from the intended change.
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How to neutralise resistance to change
So, you quit.
Why Is It So Hard To Get Out Of A Rut
Getting out of a rut is difficult because we find it challenging to hold ourselves accountable for the things we have done and the habits we have chosen to get ourselves to this point of being stuck.
It takes immense courage, love, and patience for us to reach that point of acceptance until we can start making decisions to change the ways that have led us to this point.
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Visualize A Happy Memory
When a patient continually revisits a painful memory , it can tip him or her into near emotional catatonia. I say, Wait, before you go down the rabbit hole and all the dark feelings overwhelm you, close your eyes and go to a happy memory. *Paul remembered, When I graduated from college, looked out at the audience and saw my family looking so proud, I felt amazing and powerful. I said, Great, go there. Lets relive that wonderful experience.
As he described details from that lovely day his posture went from slumped over to peacock proud. He actually smiled. I suggested, The moment you feel yourself sliding back to an awful memory that takes you under, take a breath and instantly conjure up graduation day. Counter the gloom with an immediate dose of positivity!
Counter Depression With Exercise
According to the Centers for Disease Control and Prevention , getting regular physical activity can make you less likely to develop depression. Exercising three to five times weekly for 30 to 60 minutes can provide mental health benefits because exercise is a good way to get “out of your head” and focus on moment-to-moment sensations, such as your breathing and movements.
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How To Reach Out For Depression Support
Look for support from people who make you feel safe and cared for. The person you talk to doesnt have to be able to fix you they just need to be a good listenersomeone wholl listen attentively and compassionately without being distracted or judging you.
Make face-time a priority. Phone calls, social media, and texting are great ways to stay in touch, but they dont replace good old-fashioned in-person quality time. The simple act of talking to someone face to face about how you feel can play a big role in relieving depression and keeping it away.
Try to keep up with social activities even if you dont feel like it. Often when youre depressed, it feels more comfortable to retreat into your shell, but being around other people will make you feel less depressed.
Find ways to support others. Its nice to receive support, but research shows you get an even bigger mood boost from providing support yourself. So find waysboth big and smallto help others: volunteer, be a listening ear for a friend, do something nice for somebody.
Care for a pet. While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated. Caring for a pet can also get you outside of yourself and give you a sense of being neededboth powerful antidotes to depression.
10 tips for staying connected
Don’t Punish Yourself For Feeling Bad
Feeling embarrassed or self-hating over your depression will only increase your symptoms and discourage you from seeking help. Your critical thoughts toward yourself will try to keep you down any way they can, including by attacking you for feeling down. It’s important to take your side and have compassion for yourself at those difficult times. You can be curious, open, accepting, and loving toward yourself, a much more appropriate attitude. Take your mental health seriously. Remember, depression is a very common and highly treatable disease. It is just a matter of recognizing you’re feeling bad and finding the treatment that works for you.
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Try These Five Tips For Decreasing Depression
There isn’t a quick fix as in Boom, youre cured and will never again be beset by the blues. But, there are techniques that can help lift the emotional paralysis and ruminating that often accompany depression. Both of which make it much more difficult to focus on the behavioral changes that are necessary to prevent a relapse. Luckily, there are ways to punch holes in the curtain of unrelenting darkness.
Dont Disregard The Classics Try An Alarm
Go back to the classics. Set an alarm or a whole slurry of annoying alarms and put your phone or clock out of your reach.
Youll have to get up to shut it off. While its easy to just climb into bed again, if you have multiple alarms set, by the third one youll probably just be like, FINE! IM UP!
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Hang Out With Friends
While its perfectly alright to have some quality alone time, its important to strike a balance because too much isolation is fuel for depressive symptoms.
Interact as often as you can with people who uplift you rather than drag you down and this isnt just limited to friends, but family members as well. You might also consider joining a support group as a way of connecting with others dealing with depressionthis can go a long way toward reducing your sense of isolation.
And while nothing can replace human connection, having a pet can be highly therapeutic, bring joy into your life, get you out of your head, help encourage physical activity, avoid you engaging in self-sabotage, and give you a sense of being neededall powerful ways of tempering a depressive episode.
How Bullet Journals Can Help With Mental Health
Although the specific mental health benefits of bullet journaling have yet to be studied, the practice may offer plenty of perks, such as minimizing distractions.
Were bombarded by stimuli from electronic media, which can be very overstimulating for people, says Jessy Warner-Cohen, PhD, assistant professor in the departments of psychiatry and medicine at the Zucker School of Medicine at Hofstra/Northwell in New York.
Bullet journaling takes away those distractions and can help you focus on what you want to accomplish, adds Warner-Cohen.
Because bullet journaling is more of a multimedia experience that can involve writing, organizing, drawing, and painting, this may also make it more emotionally enriching than a straight-up diary, sketchbook, or planner.
A recent review published in the journal Behavioral Sciencesfound that creative arts interventions, like drawing, may help to prevent or reduce stress.
Another study suggests that expressive writing can promote self-distancing, which can improve how you handle your feelings, like anxiety, and the physical reactions that follow.
Plus, you can specifically use your bullet journal to set and follow through on mental health goals.
Therapy for depression often includes something called behavioral activation, says Warner-Cohen. When someones depressed they tend to not want to do anything, so part of the therapeutic process can include homework to get a person back into being more active, Warner-Cohen explains.
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