When you're living with depression, every day can feel like the same hopeless, unproductive day. It seems like everyone else in the world is getting on with their day, living productive lives, and leaving you behind.
In this week's blog I'm going to give you five simple home remedies for you to try today.
These tips come from an article written by Kimberly Hollland on Healthline https://www.healthline.com/health/depression/how-to-fight-depression
First up though, let's define what depression actually is.
What is Depression?
Beyond Blue (https://www.beyondblue.org.au/mental-health/depression) suggests that whilst we all have moments of feeling sad or low, feeling these emotions for more than two weeks may be a sign that you are living with depression. They site that the lives of 1 in 7 people in Australia are effected by depression.
What Causes Depression?
Harvard Medical School (https://www.health.harvard.edu/mind-and-mood/what-causes-depression) suggests that depression is more complex than a brain chemical imbalance and other factors that contribute to depression include genetic vulnerability and low levels of resilience, and stressful life events like bullying, trauma, or ongoing stressful situations.
Home remedies to try today
Self Acceptance and Compassion There's nothing wrong with you, you're not weak or broken. You have experienced something that has had a negative impact on you and it will take time to overcome it and recovery from it. Recovery is not linear and every day will be different. Some days you will feel better than others. Its OK to not be OK. Dr Kristin Neff (https://self-compassion.org/) defines self-compassion as giving ourselves "the same kindess and care we'd give to a good friend".
Listen to Music
Research (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5500733/) shows that listening to different genres of music can impact your mood. When they feel you need to cry, some people listen to sad songs or even watch a sad movie on purpose. Dance music has been known to lift moods and increase energy and promote movement in people. You can even listen to music without getting out of bed !
Don't Generalise
Generalising gives us "all or nothing" thinking. We are made up of different emotions, abilities and experiences. Not "everyone" hates you. You don't "always fuck up". Try to list the exceptions... Remember people who like and love you, list the times you accomplished or achieved something. List the times you didn't do .... what you're saying you always do.
Do something you enjoy
I recently attended a workshop on gaming and how it can increase your experiences of achievement. When you play an online game even if it's Candy Crush, Solitare or Wordle on your phone, achievements made in that game can give the same feelings of winning or accomplishment.
When you do something you enjoy you feel better about yourself. Research suggests that people who take regular social media breaks in their workday are more productive. Especially if you are doing a job or a task you don't particularly enjoy.
Express Your Feelings
Call a friend or counselling helpline and tell someone how you are feeling. Write your feelings in a journal or just a piece of paper. Some people find the idea of journalling overwhelming. Draw your feelings with coloured pencils or markers and a large piece of paper. You don't have to keep it, frame or show anyone else. It's just for you. Expressing your feelings in a tangible way that stops them from swirling around in your head.
When should you reach out or engage a mental health professional?
Sometimes we need help from a professional who may be a counsellor, psychotherapist or psychologist.
If you experience any of the following you may benefit from the services of a mental health professional
a stressful or traumatic event
feel more upset, anxious or sad than usual
feel agitated, irritable or angry
feel less motivated
changes in appetite oand sleep aptterns
difficult to get through the day
feel stuck or overwhelmed
using alcohol or other substances more than usual or turning to other unhelpful coping behaviours.
Meagan Johnson is a social worker, psychotherapist, counsellor, homeopath and massage therapist who is committed to your physical and emotional wellbeing.
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