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Where to get help!

On By debdebtigIn Depression2 Comments

In the United States, there are several helplines and organizations dedicated to providing support for depression and suicide prevention. Here are some of the widely recognized helpline numbers:

National Suicide Prevention Lifeline: 1-800-273-TALK (1-800-273-8255) or Dial 988

  • This 24/7 helpline provides free and confidential support for anyone in distress or experiencing suicidal thoughts. It connects individuals to a network of local crisis centers across the United States.

Crisis Text Line: Text “HELLO” to 741741

  • The Crisis Text Line provides free, 24/7 crisis support via text messaging. Trained crisis counselors are available to provide assistance and support to individuals in crisis.

Veterans Crisis Line: 1-800-273-8255 (Press 1)

  • The Veterans Crisis Line is specifically tailored to support veterans and active-duty military personnel. It provides confidential support for veterans in crisis and their families, including assistance with mental health concerns and suicide prevention.

SAMHSA National Helpline: 1-800-662-HELP (1-800-662-4357)

  • The Substance Abuse and Mental Health Services Administration (SAMHSA) Helpline is a confidential information and referral service that can provide assistance for individuals and families facing mental health or substance abuse issues.

It’s important to note that these helplines are staffed by trained professionals who are available to provide immediate support, crisis intervention, and referrals to local resources. If you or someone you know is in immediate danger or experiencing a life-threatening emergency, please call 911 or go to the nearest emergency room.

Additionally, many local communities and regions have their own crisis hotlines and mental health resources, so it can be helpful to research and identify local helpline numbers that may be available in your area.

Working through depression and worrying about the future: A personal journey

On By debdebtigIn DepressionLeave a comment

Have you felt like you’re stuck in a never-ending cycle of depression and worry about the future? I know I have. It’s a struggle that many face, but it doesn’t have to be a permanent state of being. In this blog post, I’ll share some of the strategies that have helped me deal with my depression and manage my worries about the future.

  1. Practice Mindfulness: Mindfulness is a practice that involves being fully present and aware of the current moment. It can help you calm your mind and reduce stress. Some ways to practice mindfulness include meditation, deep breathing exercises, and yoga.
  2. Set Realistic Goals: Setting achievable goals can give you a sense of purpose and direction. It’s important to start small and gradually work your way up to bigger goals. Remember to celebrate your accomplishments along the way!
  3. Seek Support: You don’t have to face depression and worry alone. Talking to a trusted friend, family member, or therapist can help you feel supported and understood. Seeking professional help is nothing to be ashamed of and can provide you with valuable coping strategies.
  4. Practice Self-Care: Taking care of your physical and mental health is crucial for managing depression and worry. Make sure to eat healthy, get enough sleep, and exercise regularly. Engaging in activities you enjoy can also improve your mood and well-being.
  5. Challenge Negative Thoughts: Negative thinking patterns can fuel depression and worry. Challenge these thoughts by questioning their validity and replacing them with more realistic and positive thoughts.

Remember, dealing with depression and worrying about the future takes time and effort, but it’s possible to make it work. Don’t hesitate to seek help and support when you need it. By implementing these strategies, you can take control of your mental health and live a more fulfilling life.

When “New Year, New Me” Meets the Blues: Navigating Depression and Resolutions

On By debdebtigIn DepressionLeave a comment

New Year’s Eve fireworks light up the sky, promises of a fresh start shimmer like confetti, and everyone seems to be buzzing with resolutions. But for those battling depression, the festive cheer can feel like a stark contrast to their inner reality. The pressure to transform, the overwhelming expectations, and the looming “new year, new me” narrative can easily trigger anxiety and hopelessness.

So, how does someone struggling with depression navigate this season of resolutions without sinking deeper into the blues? Here are some reflections and tips:

Acknowledging the Challenge:

  • Validate your feelings. It’s okay to feel overwhelmed, unmotivated, or even cynical about resolutions. Bottling up those emotions won’t help. Acknowledge that depression adds an extra layer of difficulty to change, and be kind to yourself.
  • Challenge the narrative. The “new year, new me” message often feeds into unrealistic expectations and feelings of inadequacy. Remember, change is a journey, not a destination. You are worthy of self-improvement at any time, not just January 1st.

Crafting Intentions, Not Resolutions:

  • Focus on small, achievable goals. Forget the drastic life makeovers. Instead, set simple, actionable intentions that align with your current capacity. Starting with daily walks, a weekly gratitude practice, or even just getting enough sleep can feel significant and contribute to progress.
  • Prioritize self-care. Resolutions often focus on external achievements, but depression whispers the need for internal healing. Make self-care a non-negotiable intention. Schedule time for activities that bring you comfort, like reading, taking a long bath, or spending time in nature.
  • Be flexible and embrace imperfection. Life rarely unfolds according to plan, especially when navigating depression. Celebrate small wins, adjust your intentions as needed, and remember that progress isn’t linear.

Building a Support System:

  • Talk to someone you trust. Bottling up your struggles only amplifies them. Confide in a friend, family member,therapist, or online support group. Sharing your burden can lessen its weight and offer valuable perspective.
  • Seek professional help if needed. Don’t hesitate to reach out to a mental health professional for guidance and support. Depression is a serious illness, and seeking help is a sign of strength, not weakness.

Remember, New Year’s resolutions are not a mandatory decree. This year, prioritize your well-being, be gentle with yourself, and focus on nurturing progress over perfection. Small, intentional steps taken with self-compassion can pave the way for meaningful change, even when battling the blues.

Additional Tips:

  • Consider alternative frameworks, like “intentions” or “aspirations” instead of “resolutions”.
  • Celebrate yourself for existing, just as you are.
  • Reframe setbacks as opportunities for learning and growth.
  • Focus on gratitude for the things that bring you joy, however small.

Conquering the Blues with Silly Sayings: A Dose of Laughter for Depression’s Downers

On By debdebtigIn Bad day, Busy, Depression, Getting better, Happy, Relax, Smile, WellnessLeave a comment

Depression can feel like a heavy cloak, muffling joy and zapping motivation. But even in the midst of the storm, a little laughter can peek through the clouds. And what better way to find that sliver of sunshine than with some silly sayings?

Sure, they may not be Shakespeare, but these nonsensical nuggets of fun can bring a smile to your face, even if it’s just a tiny one. And sometimes, that’s all it takes to tip the scales in the right direction.

So, let’s ditch the doom and gloom and dive into the delightful world of silly sayings! Here are a few gems to get you started:

  • “I’m on a seafood diet. I see food, and I eat it.”
  • “My therapist told me to act like a duck in life. Calm and collected on the surface, paddling like hell underneath.”
  • “I’m not lazy, I’m just highly motivated to do nothing.”
  • “My brain is like a browser with 100 tabs open, most of them useless.”
  • “I’m not sure what’s wrong with my phone. I keep pressing the home button, but I’m still stuck at work.”

Remember, laughter is the best medicine (okay, maybe not literally, but it’s pretty darn good). So, share these silly sayings with your fellow depression warriors. Spread the laughter, lighten the mood, and maybe, just maybe, you’ll all find a reason to smile again.

Bonus Silly Sayings:

  • Feeling stressed? Just remember, you’re basically a walking bag of chemicals. Take a deep breath and chill, your mitochondria will thank you. 
  • Can’t sleep? Don’t worry, sheep aren’t judging. They’re probably just as awake as you are, counting all the ways their lives are better than ours. 
  • Feeling down? Think of it as practicing for your superhero origin story. Every great hero has a rock-bottom moment before they rise to the top. 
  • Brain not working? Don’t panic, it’s probably just on energy saver mode. Grab a coffee and hit the reset button.
  • Having a bad hair day? Just tell yourself you’re channeling your inner Einstein. Messy hair = genius, right?

Remember, the key is to find the silly sayings that resonate with you. They’re not a magic cure, but they can be a powerful tool in your depression-fighting arsenal. So, laugh it out, embrace the absurdity, and let the sillies chase away the blues!

P.S. If you’re struggling with depression, please know that you’re not alone. There are people who care about you and want to help. Reach out to a friend, family member, therapist, or anyone you trust. There is hope, and there is help. You deserve to feel happy again.

I hope this post brought a smile to your face, even if it was just a small one. Remember, laughter is a powerful tool, so use it liberally! And above all, be kind to yourself. You’re doing great.

Now go forth and spread the silly!

Fighting depression during the holidays

On By debdebtigIn DepressionLeave a comment

Are you struggling with depression during the holiday season? It’s important to remember that you’re not alone in this. Many people experience feelings of sadness, loneliness, and anxiety during this time of year. Here are some tips that might help you cope with depression during the holidays:

  1. Acknowledge your feelings: It’s okay to feel sad or lonely during the holidays. Don’t try to suppress your emotions. Instead, acknowledge them and allow yourself to feel them.
  2. Reach out to others: Don’t be afraid to reach out to friends, family, or a mental health professional if you need support. Talking to someone can help you feel less alone and more connected.
  3. Take care of yourself: Make sure you’re getting enough sleep, eating well, and exercising regularly. These self-care practices can help boost your mood and reduce stress.
  4. Set realistic expectations: Don’t put too much pressure on yourself to have a perfect holiday season. Instead, set realistic expectations for yourself and focus on what’s most important to you.
  5. Create new traditions: If the holidays bring up painful memories, consider creating new traditions that are meaningful to you. This can help you focus on the present and create positive memories.

Remember, depression is a treatable condition. If you’re struggling with depression during the holidays, don’t hesitate to reach out for help. You deserve to feel better and enjoy the holiday season. I hope these tips are helpful to you. If you need any further assistance, please let me know.

Sources:
(1) Coping with depression during the holidays. https://www.msn.com/en-us/health/other/coping-with-depression-during-the-holidays/ar-AA1kiB5d.
(2) How to support a loved one with depression during the holidays. https://www.msn.com/en-us/health/wellness/how-to-support-a-loved-one-with-depression-during-the-holidays/ar-AA1kj5CV.
(3) The Connection’s Center for Behavioral Health: Depression Awareness During the Holidays. https://www.wtnh.com/ctmorningbuzz/unlocking-recovery/the-connections-center-for-behavioral-health-depression-awareness-during-the-holidays/.
(4) Dealing With Holiday Depression and Stress – Cleveland Clinic. https://health.clevelandclinic.org/holiday-depression-and-stress/.
(5) Holiday depression: Causes, symptoms, and more – Medical News Today. https://www.medicalnewstoday.com/articles/holiday-depression.
(6) Holiday Depression and the Most Wonderful Time of the Year. https://www.psychologytoday.com/us/blog/happiness-is-state-mind/201912/holiday-depression-and-the-most-wonderful-time-the-year.

10 Ways to Cope with Depression When You Can’t Afford Therapy

On By debdebtigIn Depression, Get help, Getting better, WellnessLeave a comment

As someone that has dealt with depression for many years, I feel that the access to help when depressed is critical to everyone. But, as mentioned below, it isn’t always something that everyone can afford. Read on to find out more about what to do when you can’t cope with the cost of therapy but still need to cope with depression. Remember there are always options when you need help right now. See my earlier post on Where to get help.

Depression is a common mental health condition that affects millions of people worldwide. It can cause a variety of symptoms, including sadness, loss of interest in activities, changes in appetite and sleep, fatigue, and difficulty concentrating. Depression can have a significant impact on your daily life, making it difficult to work, study, and maintain relationships.

If you are struggling with depression, it is important to seek professional help. However, therapy can be expensive, and not everyone can afford it. If you can’t afford therapy, there are a number of things you can do to cope with depression on your own.

Here are 10 ways to cope with depression when you can’t afford therapy:

  1. Talk to a trusted friend or family member. Sometimes, simply talking to someone you care about can make a big difference. They can offer support and understanding, and they may be able to help you come up with other coping mechanisms.
  2. Get regular exercise. Exercise is a great way to improve your mood, reduce stress, and boost your self-esteem. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
  3. Get enough sleep. When you’re well-rested, you’re better able to cope with stress and manage your emotions. Aim for 7-8 hours of sleep per night.
  4. Eat a healthy diet. Eating nutritious foods gives your body the energy it needs to function properly. Avoid processed foods, sugary drinks, and excessive caffeine and alcohol.
  5. Practice mindfulness. Mindfulness is the practice of paying attention to the present moment without judgment. It can help to reduce stress and anxiety, and improve mood. There are many different ways to practice mindfulness, such as meditation, yoga, and deep breathing.
  6. Spend time in nature. Spending time in nature has been shown to have a number of mental health benefits, including reducing stress, improving mood, and boosting creativity. Try to spend some time each day outdoors, even if it’s just for a few minutes.
  7. Engage in activities you enjoy. When you’re doing something you enjoy, it takes your mind off of your worries and helps to boost your mood. Make time for activities that you find pleasurable and relaxing, such as reading, listening to music, spending time with loved ones, or pursuing hobbies.
  8. Join a support group. Support groups can provide a safe and supportive environment to talk about your experiences with depression and connect with others who are going through the same thing. There are many different types of support groups available, both in-person and online.
  9. Take advantage of free resources. There are a number of free resources available to help people cope with depression. For example, many libraries offer free access to mental health books and resources. There are also a number of online resources, such as websites and apps, that can provide support and information.
  10. Be patient with yourself. Recovering from depression takes time. Don’t get discouraged if you don’t see results immediately. Just keep taking small steps each day and be patient with yourself.

If you are struggling to cope with depression on your own, please know that you are not alone. There are people who care about you and want to help. Reach out to a trusted friend or family member, or seek professional help from a therapist or counselor.

Additional tips

  • If you are feeling suicidal, please reach out to a crisis hotline or mental health professional immediately. There is help available, and you don’t have to go through this alone.
  • If you are taking any medications, be sure to talk to your doctor before making any changes to your routine.
  • Remember that you are not alone. Millions of people struggle with depression, and there is help available.

The Black Dog

On By debdebtigIn DepressionLeave a comment

I recently found these two videos from WHO (World Health Organization) that do a wonderful job explaining depression in a completely new way (new to me at least). Take a look!

I had a black dog, his name was depression. How it feels from the view point of someone dealing with depression.
Living with a black dog. How to help someone dealing with depression.

I hope you take the time to watch and really listen to these videos. They may not be new, but they are wonderful and real.

How to Talk to Your Kids About Mental Health

On By debdebtigIn DepressionLeave a comment

Mental health is just as important as physical health, but it’s often not talked about as openly. As parents, it’s important to talk to our kids about mental health so that they know that it’s okay to not be okay sometimes.

Here are some tips on how to talk to your kids about mental health:

  • Start the conversation early. There’s no age too young to start talking about mental health. You can start by talking about emotions in general, and then move on to specific mental health issues as your child gets older.
  • Use age-appropriate language. When you’re talking to your child about mental health, be sure to use language that they can understand. You don’t need to get into the technical details, but you should be clear about what mental health is and why it’s important.
  • Be honest and open. If you’ve ever struggled with mental health yourself, be honest with your child about it. This will help them to see that mental health problems are common and that they’re not alone.
  • Listen to your child. When your child is talking to you about their mental health, be sure to listen carefully. Don’t judge them or try to fix their problems for them. Just listen and offer your support.
  • Normalize seeking help. Let your child know that it’s okay to seek help if they’re struggling with their mental health. There are many resources available, such as therapy, medication, and support groups.

Talking to your kids about mental health can be a daunting task, but it’s important. By following these tips, you can help your child to understand mental health and to know that they’re not alone.

Here are some additional tips for talking to your kids about mental health:

  • Make sure your child feels comfortable talking to you. Let them know that you’re there for them and that you’ll listen without judgment.
  • Use positive language. Avoid using words like “crazy” or “insane.” Instead, talk about mental health in a way that is respectful and accurate.
  • Be patient. It may take some time for your child to open up to you about their mental health. Be patient and understanding, and let them know that you’re there for them whenever they’re ready to talk.

If you’re concerned about your child’s mental health, it’s important to seek professional help. A therapist can help your child to understand their mental health and to develop coping mechanisms.

Talking to your kids about mental health is an important step in helping them to understand and manage their mental health. By following these tips, you can start the conversation and help your child to feel supported and understood.

Ice Cream: A Natural Antidepressant?

On By debdebtigIn DepressionLeave a comment

It’s no secret that ice cream is a popular comfort food. But did you know that there may be a scientific reason why we crave ice cream when we’re feeling down?

It turns out that ice cream can actually help to improve mood and reduce symptoms of depression. Here’s how:

  • Ice cream triggers the release of endorphins. Endorphins are natural “feel-good” chemicals that are produced by the brain. When we eat ice cream, the sugar in the ice cream stimulates the release of endorphins, which can help to improve mood and reduce stress.
  • Ice cream is a source of tryptophan. Tryptophan is an amino acid that is essential for the production of serotonin, a neurotransmitter that plays a role in mood regulation. Ice cream is a good source of tryptophan, so eating it can help to boost serotonin levels and improve mood.
  • Ice cream is cold. The cold temperature of ice cream can have a calming effect on the body and mind. When we’re feeling stressed or anxious, the cold temperature of ice cream can help to soothe our nerves and promote relaxation.

Of course, eating ice cream is not a cure for depression. But if you’re feeling down, eating a bowl of ice cream may be just the thing to help you feel better.

Here are a few tips for making the most of ice cream’s mood-boosting benefits:

  • Choose ice cream that is made with real ingredients and low in sugar.
  • Enjoy ice cream in moderation.
  • Pair ice cream with other mood-boosting foods, such as fruits, vegetables, and whole grains.
  • Get regular exercise. Exercise is a great way to boost mood and reduce stress.
  • Get enough sleep. Sleep is essential for good mental health.
  • Talk to a therapist. If you’re struggling with depression, talk to a therapist. Therapy can help you to identify the root of your depression and develop healthy coping mechanisms.

Remember, ice cream is a treat, not a medicine. If you’re feeling down, don’t reach for the ice cream as a first resort. Talk to your doctor or therapist about your depression and get the help you need.