Wednesday, February 28, 2024

How To Take Care Of Yourself During Depression

Ways To Help Yourself Through Depression

Taking Care of Yourself While By Yourself: Overcome Depression and Anxiety During COVID-19

If you are going through depression, it’s best to get help from a therapist. To get the most from your therapy, you can do things to help yourself too.

Here are 5 things you can do to feel better. They may seem simple, but they can help a lot.

  • Exercise. Take a 15- to 30-minute brisk walk every day. Or you can dance, play a sport, stretch, or do yoga. People who are depressed may not feel much like being active. Try to get yourself to do it anyway. If you need a push, ask a friend to exercise with you. Getting any activity started helps boost your mood. Keep it going.
  • Eat healthy foods and drink plenty of water. Some people with depression don’t feel much like eating. Some may overeat. But what you eat can affect your mood and energy. So with depression, you need to be sure to eat right. For most people, that means plenty of fruits, vegetables, and whole grains. Limit simple carbs and foods with added sugar, like junk food or desserts. Don’t go for too long without eating. Even if you don’t feel hungry, eat something light and healthy. And dont forget to stay hydrated with lots of water. Avoid sugary and caffeinated drinks when possible.
  • Notice good things. Depression affects a person’s view of things. Things can seem dismal, negative, and hopeless. To shift your view, make it a goal to notice 3 good things in every day. The more you notice what’s good, the more good you will notice.
  • Create New Enjoyment Spaces

    Beurkens suggests looking for enjoyment outside of your relationship.

    Enjoyment with other people or in other places may make you feel guilty at first if youre not used to it. However, being able to connect with joy can help you improve your mood, which in turn can help your spouse.

    Creating new spaces to share with your spouse may help, too. Living with depression doesnt mean they cant experience joy and happiness, even though it may be challenging at times.

    If theyre up for it, consider inviting them to do something out of the ordinary, or reconnect with some of the activities they used to enjoy.

    Not having expectations regarding the outcome of these moments may be helpful. Its natural if they have a difficult time and cant seem to have a good time. If this is the case, try to continue finding alternative spaces for you to enjoy solo or with other people.

    Supporting Your Loved Ones Treatment

    One of the most important things you can do to help a friend or relative with depression is to give your unconditional love and support throughout the treatment process. This involves being compassionate and patient, which is not always easy when dealing with the negativity, hostility, and moodiness that go hand in hand with depression.

    Provide whatever assistance the person needs . Help your loved one make and keep appointments, research treatment options, and stay on schedule with any treatment prescribed.

    Have realistic expectations. It can be frustrating to watch a depressed friend or family member struggle, especially if progress is slow or stalled. Having patience is important. Even with optimal treatment, recovery from depression doesnt happen overnight.

    Lead by example. Encourage the person to lead a healthier, mood-boosting lifestyle by doing it yourself: maintain a positive outlook, eat better, avoid alcohol and drugs, exercise, and lean on others for support.

    Encourage activity. Invite your loved one to join you in uplifting activities, like going to a funny movie or having dinner at a favorite restaurant. Exercise is especially helpful, so try to get your depressed loved one moving. Going on walks together is one of the easiest options. Be gently and lovingly persistentdont get discouraged or stop asking.

    Read Also: How To Control Bipolar Depression

    Symptoms Of Caregiver Exhaustion

    Fear of the Future

    One of the main worries when living with someone who is suffering is, Will this ever end? The person you knew in the past seems to be gone. The future plans youve made together are in jeopardy. Your role has changed. This is not what you signed up for, and youre not sure you can handle it forever.

    With depression, the good news is you can always count on some sort of change. If the condition had a sudden onsetillness, accident, traumathen its possible that as the situation stabilizes, so will their mood. If your loved one has always experienced some degree of depression and its recently gotten worse, there is a high likelihood the right combination of medications, therapy, and coping skills will dial the intensity down.

    You may never free your life completely of depression. But it tends to be a cyclical condition, with ups and downs, so it rarely stays the same. So, while there is no answer to the question, How long will this last? at least you can count on having better moments, and often stabilizing.

    Desire for an Escape

    No one wants to yearn to get away from the person they love, but when that person acts consistently negative or helpless, its a common reaction. And a natural one. Remember theres a difference between feelings and facts. You can feel rebellious and fantasize about leaving, but act responsibly and stay put.

    Helplessness and a Thwarted Desire to Fix Your Loved One

    Anger and Guilt

    Assess The Parts Instead Of Generalizing The Whole

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    Depression can tinge recollections with difficult emotions. You may find yourself focusing on things that are unhelpful or perceived as difficult.

    Try to stop this overgeneralization. Push yourself to recognize the good. If it helps, write down what was meaningful about the event or day. You can track what you achieved that day, and which activities were enjoyable.

    Seeing the weight youre giving to one thing may help you direct your thoughts away from the whole and to the individual pieces that were helpful.

    Recommended Reading: 10 Ways To Cope With Depression

    Exercise Multiple Times A Week

    With busy schedules, it can be hard to find time to exercise every day. But if you find yourself sitting in front of a computer most of the day, youll need to find ways to incorporate exercise into the day. It could be as simple as taking your dog for a walk. You can also run up and down the stairs as you do chores at home. Cleaning your home can be a great way to incorporate some movement into your day. Plus, these days, many fitness programs or even fitness YouTube videos have workouts for as little as 10 minutes that are easy to squeeze in. By doing the types of exercises you enjoy, youll be more likely to commit to a schedule.

    Invest In Leisure Activities

    While being a A-level go-getter is great for the resume, it ultimately affects our physical activity and self care routine. Theres no need to spend your lunch break working. You need breaks to recharge your batteries. For the sake of your overall health, get enough sleep, work on your stress management, and do some physical activity. In your day to day life, you might exercise and dance the stress out of your system. You could also read positive books before going to sleep. Listening to positive songs can also help you improve your mental and emotional health. Invest in that yoga class to increase your energy levels, boost your self esteem and prevent disease. If you feel like snacking, have some more fruits so youre constantly nourishing and fueling your body. Taking time to meditate and sit quietly, can also be a fulfilling way to take care of yourself. And dont forget to find green spaces, like a backyard where you can breathe fresh air and enjoy sunny weather. But if you need to lounge, a funny movie can also help at reducing stress.

    Recommended Reading: How Do You Know If Your Depression Is Getting Worse

    Eat Plenty Of Healthy Foods

    The easiest way to take care of yourself is to start with your diet. The foods you eat can affect your mood, energy, and well-being. Drinking kombucha can help improve your gut health which affects your mental health. Eating veggies can help you get the nutrients your body needs to stay healthy and strong. Limiting sugar can also help minimize obesity, diabetes, possibly cancer, and a whole range of other health issues. Though having sugar-free chocolate now and then is okay. If you have any diet restrictions due to surgeries, ethics, or allergies, aim to find ways to eat a healthy diet that minimizes your risk. For instance, if youre allergic to gluten, you might try the keto diet, which has many health benefits. Ultimately, what you put into your body will affect you. Eating well will help you take care of yourself.

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    how to take care of your physical and mental health during online school

    As an active member of the recovery community, Nick possesses personal and intimate knowledge of mental health and substance abuse treatment. A Seattle native, Nick has lived in Southern California for 3 years, originally visiting to attend treatment himself. Having overcome years of addiction, Nicks success story and positive outlook on life help inspire others to greatness. He now uses his life experience to aid those battling mental illness and addiction.

    For Nick, watching others win in life is a great joy. Today, Nick has a passion to maintain his physical and emotional health. An avid gym-goer, snowboarder, and skateboarder, Nick sees every new day as an opportunity to live life to the fullest. Nick practices meditation and chooses to live a life of gratitude and help show others the life that recovery can offer.

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    Right To Receive A Good Faith Estimate Of Expected Charges

    Under the law, health care providers need to give patients who dont have insurance or who are not using insurance an estimate of the bill for medical items and services.

    You have the right to receive a Good Faith Estimate for the total expected cost of any non-emergency items or services. This includes related costs like medical tests, prescription drugs, equipment, and hospital fees.

    Make sure your health care provider gives you a Good Faith Estimate in writing at least 1 business day before your medical service or item. You can also ask your health care provider, and any other provider you choose, for a Good Faith Estimate before you schedule an item or service.

    If you receive a bill that is at least $400 more than your Good Faith Estimate, you can dispute the bill.

    Make sure to save a copy or picture of your Good Faith Estimate.

    For questions or more information about your right to a Good Faith Estimate, visit www.cms.gov/nosurprises or call the CMS No Surprises Help Desk at 1-800-985-3059

    Still have questions?

    Whats The Best Way To Deal With It

    Regardless of the everyday pressure we need to deal with in our personal and work lives, we have to remember that human beings have needs that must be fulfilled in order to function. This means that you must identify and acknowledge what you must do in order to thrivenot just survivein this pandemic.

    You might have heard of Abraham Maslows theory of human motivation and the pyramid of needs based on his work. Maslows theory included self-actualization, or needs that help us achieve our full potential through personal growth.

    More recent research by psychologist Scott Barry Kaufman has redefined self-actualization as exploration, love, and purpose. A good approach to adapting to the new abnormal is evaluating your life through the lens of these needs and ensuring that you can still satisfy them.

    A large part of the depression that people may experience in this pandemic comes from refusing to recognize that our needs have changed. The previous way we fulfilled our needs do not work during our current environment, so changes need to be made.

    Our needs for exploration, love, and purpose remain urgent and paramount, but we need to address these in ways that take into account our current limitations.

    Here are some ways we can effectively tackle and meet our needs:

    Exploration

    While you might be restricted by staying mostly at home, depending on the COVID-19 guidelines in your state, you have a universe of information available for exploration through the internet.

    Love

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    The Risk Of Suicide Is Real

    What to do in a crisis situation

    If you believe your loved one is at an immediate risk for suicide, do NOT leave them alone.

    In the U.S., dial 911 or call the 988 Suicide and Crisis Lifeline at 988.

    In other countries, call your countrys emergency services number or visit IASP to find a suicide prevention helpline.

    It may be hard to believe that the person you know and love would ever consider something as drastic as suicide, but a depressed person may not see any other way out. Depression clouds judgment and distorts thinking, causing a normally rational person to believe that death is the only way to end the pain theyre feeling.

    Since suicide is a very real danger when someone is depressed, its important to know the warning signs:

    • Talking about suicide, dying, or harming oneself a preoccupation with death
    • Expressing feelings of hopelessness or self-hate
    • Acting in dangerous or self-destructive ways
    • Getting affairs in order and saying goodbye
    • Seeking out pills, weapons, or other lethal objects
    • A sudden sense of calm after depression

    If you think a friend or family member might be considering suicide, dont wait, talk to them about your concerns. Many people feel uncomfortable bringing up the topic but it is one of the best things you can do for someone who is thinking about suicide. Talking openly about suicidal thoughts and feelings can save a persons life, so speak up if youre concerned and seek professional help immediately!

    Give Yourself The Present Of Presence

    5 Ways to Take Care of Yourself During Stressful Times  Norma Esler

    Mindful meditation is one way in which you can show kindness to yourself and help manage your symptoms. Mindful meditation teaches you that your thoughts and feelings are valid, and to pay attention to them without harsh inner criticism. Meditation can also help you recognize when these negative thought patterns start to show.

    You can then employ some of your self-care techniques to keep from spiraling into a typical, negative pattern. You can start doing this by building in one small act of mindfulness to your day wherever you can. Starting small is a great way to begin.

    Try 30-seconds of mindfulness while youre having your morning cup of coffee. Be present and notice what it is youre feeling. If youre feeling overwhelming sadness, note it and remind yourself its okay. What youre feeling is valid and you are valid. Take in what it is youre seeing or sensing next. Is the room cold? Is the light hitting your house plants just right? Note it all and do the same thing tomorrow.

    Whatever you can do to make it easier on yourself to start means you will be more willing to stick with it for the long term.

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    What Is Samhsa’s National Helpline

    SAMHSAs National Helpline, , or TTY: is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations.

    Also visit the online treatment locator, or send your zip code via text message: 435748 to find help near you. Read more about the HELP4U text messaging service.

    Write Down Your Thoughts

    Writing down whats making you anxious gets it out of your head and can make it less daunting.

    These relaxation tricks are particularly helpful for those who experience anxiety sporadically. They may also work well with someone who has generalized anxiety disorder when theyre in a bind!

    However, if you suspect you have GAD, quick coping methods shouldnt be the only kind of treatment you employ. Youll want to find long-term strategies to help lessen the severity of symptoms and even prevent them from happening.

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    When To Get Help For Depression

    If youve tried all of the above and your depression symptoms are persisting or getting more severe, then it might be right to consider seeking professional help. Depression is a treatable condition, and seeking specialist support is not a sign of weakness. These self-help tips will likely play some part in your recovery and help you to prevent symptoms returning once your treatment is complete.

    Priory offers outpatient, inpatient and day care treatment for depression, as well as online therapy via Priory Connect. We will work closely with you to decide on the right direction for your recovery. Use the details below to get in touch with a mental health professional today and being your journey to beating depression.

    For details of how Priory can provide you with assistance regarding mental health and wellbeing, please call 0800 840 3219 or make an enquiry. For professionals looking to make a referral, please click here.

    Depression Statistics: Disturbing Trends Helpful Treatment

    Daily Habits to Prevent Depression During Stressful Times: Coronavirus COVID-19 Depression

    Unfortunately, there are plenty of people who, like Kashuk, know exactly what it means to be depressed. An estimated 17.3 million, or 7 percent, of adults in the United States had at least one major depressive episode in the past year, according to the National Institute of Mental Health, making it one of the most common mental illnesses in the United States.

    Whats more, a recent report from Mental Health America, a nonprofit founded in 1909, offers startling statistics pertaining to one of depression’s most disturbing symptoms: thoughts of suicide.

    According to its 2021 State of Mental Health in America report, suicidal ideation among adults increased by 0.15 percent between the 2016-2017 calendar year and the 2017-2018 calendar year, the most recent years for which statistics are available.

    There is a bright side. Although there is no one-size-fits-all cure for depression, there are many effective treatment options, one of which is bound to help you heal if youre struggling with the illness. This cannot be emphasized enough, given that roughly two-thirds of people living with depression do not receive the care they need, according to a report in the journal Neuropsychiatric Disease and Treatment, published online February 22, 2019.

    Read Also: Signs Of Major Depressive Episode

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