Author: debdebtig

Hi! I'm a technical writer/trainer by day, blogger, depression survivor, Mom, Grammy, Wife, and Friend. I Thrive and am a Le-vel Independent Promoter.
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Where to get help!

On By debdebtigIn Depression1 Comment

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.

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.

How to Deal with Exhaustion

On By debdebtigIn DepressionLeave a comment

I know life can be exhausting. Here’s some info about it and how you can deal with it when it hits you like a ton of bricks like it does to me sometimes.

You know that feeling when you’re so tired that you can barely get out of bed, let alone do anything else? Yeah, that’s exhaustion.

Exhaustion is not just being sleepy or lazy. It’s a serious problem that can affect your physical and mental health, your relationships, and your happiness. It can be caused by many things, like stress, anxiety, depression, illness, poor diet, lack of exercise, or too much work. Sometimes it’s hard to figure out why you’re so exhausted all the time.

In this blog post, I’m going to share with you some signs that you might be exhausted, some possible reasons why you’re exhausted, and some tips on how to deal with it and feel better.

Signs of Exhaustion

How do you know if you’re exhausted or just tired? Well, here are some common signs that you might be experiencing exhaustion¹² :

  • You feel tired all the time, even after resting or sleeping
  • You have trouble focusing, remembering, or making decisions
  • You feel sad, angry, hopeless, or numb
  • You don’t care about anything anymore
  • You have trouble coping with stress or emotions
  • You have headaches, dizziness, nausea, muscle cramps, or other physical pains
  • You get sick more often than usual

If you have any of these signs for more than two weeks, you might want to see your doctor and check if there’s something wrong with your health.

Reasons for Exhaustion

There are many possible reasons why you might be feeling exhausted. Some of them are² :

  • Alcohol or drug use
  • Eating poorly or skipping meals
  • Taking certain medicines or treatments that can make you tired
  • Not getting enough sleep or having bad sleep quality
  • Being physically inactive or overdoing it
  • Having too many things to do or too much pressure on you
  • Living with mental health issues like depression, anxiety, or chronic stress
  • Having chronic medical issues like anemia, diabetes, thyroid problems, heart disease, kidney disease, cancer, or infections
  • Dealing with grief, trauma, abuse, or other emotional problems

One of the most common reasons for exhaustion is depression. Depression is a mood disorder that makes you feel sad and hopeless for a long time. It can also make you lose interest in things you used to enjoy and make you feel worthless and guilty. Depression can affect your energy levels and make you feel exhausted all the time²⁴.

Depression can also affect your sleep patterns and make you sleep too little or too much. Both insomnia and oversleeping can make you feel more tired and less alert. Depression can also affect your appetite and make you eat too little or too much. Eating unhealthy foods can make you feel sluggish and drained. Depression can also affect your motivation and make you less active and more isolated. Not exercising and not socializing can make you feel more depressed and more exhausted²⁴.

Depression and exhaustion can feed off each other and create a vicious cycle that’s hard to break. But don’t worry, there are ways to break this cycle and feel better.

Tips for Dealing with Exhaustion

The first thing you need to do if you’re feeling exhausted is to find out what’s causing it and treat it accordingly. You may need to see your doctor if you think you have a medical condition that’s making you tired. Your doctor may prescribe some medication, therapy, or other treatments to help you with your condition and your energy levels.

You may also need to make some changes in your lifestyle and habits to reduce your exhaustion and improve your well-being. Here are some tips that might help¹²⁵:

  • Eat a balanced diet that includes lots of fruits, veggies,
    whole grains,
    lean protein,
    healthy fats,
    and water
  • Avoid alcohol,
    caffeine,
    nicotine,
    and other substances that can mess with your sleep or energy levels
  • Take supplements like iron,
    vitamin B12,
    vitamin D,
    or magnesium if you have a deficiency that’s making you tired
  • Get enough sleep and follow a regular sleep schedule
  • Practice good sleep hygiene by avoiding screens,
    noise,
    light,
    and other distractions before bed
  • Exercise regularly and moderately to boost your mood and metabolism
  • Take breaks throughout the day to rest and recharge
  • Manage your stress levels by practicing relaxation techniques like meditation,
    breathing exercises,
    yoga,
    or massage
  • Seek social support from friends,
    family members,
    or professionals who can listen to you and offer help when needed
  • Engage in hobbies or activities that bring you joy and fulfillment

Exhaustion can be a serious problem that can affect your quality of life and health. But by recognizing the signs of exhaustion and taking steps to treat and prevent it,
you can regain your energy and vitality.

Hard days and nights come without much warning

On By debdebtigIn DepressionLeave a comment

Some days just get darker and darker as they go. From a great down down down down until it’s not just the gray but turning black. Then you realize that you have to find a way out before it sucks you permanently into the blackness. Usually this happens to me at night when nobody knows that I’m going into the deepest depths of my depression. When it seems like the world would be so much better off without you. I am thankful that I see it and know what it is. If I didn’t I wouldn’t be here today or many other days when the depression tried so hard to pull me into the darkness.

What do you do when this happens?

What I do is look for something or even someone (if it’s not 2am) that I know will pull me out. This could be music, a sound track from YouTube, or the sweet giggle of a grandchild. Last night it was something new, an ASMR track on YouTube. It was strange but slowly helped pull me back to the gray and lightened it as I went. I still couldn’t sleep. Yup first full sleep started at 5am. That doesn’t work so well. But at least I wasn’t stuck in the darkness.

Just remember that if you need help and can’t pull yourself out of that darkness reach out for help. Call a friend or relative or call one of the mental health hotlines.

Thankful I was able to pull myself back. So thankful.

How to use self care to deal with your depression

On By debdebtigIn DepressionLeave a comment

Self care can be very important in your work to thrive in life while battling depression. Make sure you take the time that you need for YOU

  • What is self-care?
    • Self-care is simply taking care of yourself.
    • It can include anything that makes you feel good physically, mentally, and emotionally.
    • Some examples of self-care activities include:
      • Getting enough sleep
      • Eating a healthy diet
      • Exercising regularly
      • Spending time in nature
      • Connecting with loved ones
      • Doing things you enjoy
      • Practicing relaxation techniques
      • Seeking professional help if needed
  • How can self-care help with depression?
    • Self-care can help in a number of ways, including:
      • Reducing stress
      • Improving sleep
      • Increasing energy levels
      • Boosting mood
      • Reducing anxiety
      • Improving self-esteem
      • Increasing resilience
      • Promoting overall well-being
  • Tips for self-care for depression
    • If you are struggling with depression, it is important to find self-care activities that work for you.
    • Here are a few tips to get you started:
      • Start small. Don’t try to do too much at once.
      • Be patient. It takes time to build new habits.
    • Make it fun. Choose activities that you enjoy.
    • Don’t be afraid to ask for help. If you are struggling, reach out to a friend, family member, or therapist.
  • Conclusion
    • Self-care is an important part of managing depression.
    • By taking care of yourself, you can improve your mood, boost your energy levels, and overall well-being.
    • If you are struggling with depression, don’t hesitate to reach out for help. There are many resources available to you.

Depression and sleep

On By debdebtigIn DepressionLeave a comment

Introduction

Sleep is one of my biggest issues and I know it is both affected by my depression and affects my depression. Here I’ll go over some information about the link between the two.

Depression is a common and serious medical illness that negatively affects how you feel, the way you think and how you act. Fortunately, it is also treatable. Depression causes feelings of sadness and/or a loss of interest in activities once enjoyed. It can lead to a variety of emotional and physical problems and can decrease a person’s ability to function at work and at home.

Sleep is a natural recurring state of rest in which the body and mind are inactive. Sleep is a biological necessity, and it is essential for good health. When you sleep, your body repairs itself and your mind processes the day’s events.

Depression and sleep are closely connected. People with depression often have problems sleeping. They may have trouble falling asleep, staying asleep or waking up too early. They may also have restless sleep or feel tired during the day.

Body

How depression can affect sleep

Depression can affect sleep in a number of ways. People with depression may:

  • Have trouble falling asleep
  • Wake up during the night and have trouble falling back asleep
  • Wake up too early in the morning
  • Feel tired during the day
  • Have restless sleep
  • Snore loudly
  • Have sleep apnea (a breathing disorder that occurs during sleep)

How sleep can affect depression

Lack of sleep can also worsen symptoms of depression. People who don’t get enough sleep may:

  • Feel more irritable
  • Have trouble concentrating
  • Be more forgetful
  • Have low self-esteem
  • Have suicidal thoughts

Tips for improving sleep for people with depression

If you are struggling with depression and sleep, there are a number of things you can do to improve your sleep habits. These include:

  • Establish a regular sleep schedule and stick to it as much as possible, even on weekends.
  • Create a relaxing bedtime routine. This could include taking a warm bath, reading a book or listening to calming music.
  • Make sure your bedroom is dark, quiet and cool.
  • Avoid caffeine and alcohol before bed.
  • Get regular exercise, but avoid exercising too close to bedtime.
  • See a doctor if you have trouble sleeping despite making changes to your sleep habits.

Conclusion

Getting enough sleep is important for everyone, but it is especially important for people with depression. When you are well-rested, you are better able to cope with the symptoms of depression and manage your overall health. If you are struggling with depression and sleep, please talk to your doctor. There are effective treatments available that can help you get the sleep you need.

How can you help someone who is depressed?

On By debdebtigIn DepressionLeave a comment

Introduction

  • Depression is a common and serious medical illness that negatively affects how you feel, the way you think and how you act. It can lead to a variety of emotional and physical problems and can decrease your ability to function at work and at home.
  • Depression symptoms can vary from mild to severe and can include:
    • Feeling sad or having a depressed mood
    • Loss of interest or pleasure in activities once enjoyed
    • Changes in appetite — weight loss or gain unrelated to dieting
    • Trouble sleeping or sleeping too much
    • Loss of energy or increased fatigue
    • Difficulty thinking, concentrating, making decisions
    • Restlessness or feeling slowed down
    • Feeling worthless or guilty
    • Thoughts of death or suicide

How to Help Someone Who is Depressed

  • Be there for them. Let your loved one know that you are there for them and that you care about them. Let them know that you are willing to listen to them and that you will not judge them.
  • Encourage them to get professional help. If your loved one is struggling with depression, encourage them to seek professional help. A therapist can help your loved one understand their depression and develop coping mechanisms.
  • Help them to take care of themselves. This may include things like helping them to eat healthy, get enough sleep, and exercise. It is also important to help them to avoid alcohol and drugs, as these can worsen depression symptoms.
  • Don’t give up on them. It is important to remember that depression is a treatable illness. With time and support, your loved one can recover from depression and live a happy and fulfilling life.

Conclusion

Depression is a serious illness, but it is treatable. If you are concerned that someone you know may be depressed, please encourage them to seek professional help. With the right support, your loved one can recover from depression and live a happy and fulfilling life.

Depression – What is it?

On By debdebtigIn Depression, Get help, Getting better, WellnessLeave a comment
  • Depression is a common mental illness that affects millions of people worldwide. It is characterized by a persistent feeling of sadness and loss of interest in activities that once brought pleasure. Depression can also cause changes in sleep, appetite, energy levels, concentration, and thoughts.
  • The symptoms of depression can vary from person to person. Some people may experience only a few symptoms, while others may experience many. The symptoms of depression can also vary in severity.
  • There are many different risk factors for depression. Some of the risk factors for depression include:
    • Family history: People who have a family history of depression are more likely to develop the condition themselves.
    • Personal history: People who have experienced a traumatic event, such as the death of a loved one or a serious illness, are more likely to develop depression.
    • Substance abuse: People who abuse drugs or alcohol are more likely to develop depression.
    • Medical conditions: Certain medical conditions, such as thyroid problems and cancer, can increase the risk of depression.
    • Life stressors: People who are going through a lot of stress, such as financial problems or relationship problems, are more likely to develop depression.
  • There are many different ways to detect depression. Some of the methods that can be used to detect depression include:
    • Self-assessment tools: There are many different self-assessment tools that can be used to screen for depression. These tools are usually available online or in doctor’s offices.
    • Clinical interviews: A doctor or mental health professional can conduct a clinical interview to assess for depression. This interview will typically include questions about the person’s symptoms, medical history, and family history.
    • Biological tests: There are some biological tests that can be used to detect depression, such as blood tests and brain scans. However, these tests are not always accurate and are not usually used to diagnose depression.
  • Early detection and treatment of depression is important. If you are experiencing symptoms of depression, it is important to seek professional help. Depression is a treatable condition, and there are many different effective treatments available.
  • If you or someone you know is struggling with depression, there are many resources available to help. You can talk to your doctor or a mental health professional, or you can contact a crisis hotline or support group. There is help available, and you don’t have to go through this alone.

The truth about Depression and How it REALLY Feels! A must-read for anyone dealing with depression.

On By debdebtigIn Depression, ReadingLeave a comment

Unbreakable: How I Turned My Depression and Anxiety into Motivation and You Can Too by Jay Glazer

What this book is:
AMAZING
The best description of depression of any that I’ve read, and I’ve read a LOT!

Who should not read this book:
The mild-mannered
The person that can’t deal with swearing

Who SHOULD read this book:
Anyone that’s dealt with depression and felt like no one understands what they are going through.
Anyone that has a friend or family member that has dealt with depression and just doesn’t understand what they are going through.

Which is the best version for you:
Audible: Amazing, he speaks to your heart and is blunt and true to his nature and true to what it takes to fight this illness that many people don’t understand.
Kindle or Print: Great for taking notes and reading over and over again!

Jay touches the heart of depression, anxiety, and panic attacks. He talks about it from the perspective of someone that has been there and STILL is fighting it every day. The gray is real, the gray is HARD, the gray is what someone with depression deals with EVERY SINGLE DAY!

If you know someone that has ever dealt with depression, YOU should read this book.
If you know someone that attempted suicide, YOU should read this book.
If you know someone that is upset constantly and you don’t know why READ THIS BOOK!

In short, read this book! It will change everything you ever knew or thought you knew about depression.

View all my reviews

Someday… maybe…

On By debdebtigIn DepressionLeave a comment

I’ll feel better.

I’ll wake up like everyone else and get out of bed and not feel like I need another hour of sleep.

I’ll lose weight and not starve in the process.

Maybe, just maybe,

I’ll be able to eat normal foods.

Went to a new doctor this year. She seems to notice all the different pieces and is looking at how they fit together. If she’s right and all of this junk has ONE or even TWO underlying causes I’ll be happy to work on fixing it. We shall see. But today, today is another day or not being able to wake up normal. Another day of not having the thrive to move. Another day of, can I just sleep til it’s over? Another day where no one understands that you just don’t feel good. That nothing is working.

Another day… some day… I will thrive and feel better!