Category: Get help

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.

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.

Today is Mental Health Awareness Day

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

Today, I will share my truth. I am plagued by depression. Depression doesn’t have me, but depression does fight with me.

It fights with me to stay in bed and not start the day.

It fights with me to not be positive and bring light to the world.

It fights with me to not go out shopping.

It fights with me to not go visit my grandbabies.

It fights with me to not go out and play with the dog.

Know this:

I WILL get out of bed and start my day!

I WILL continue to be positive and try to bring a light to the world.

I WILL go shopping when I need to (Yup, today).

I WILL continue to go visit my grandbabies to enjoy their beautiful light and love.

I WILL go outside and enjoy the sun and play with Teddy.

Depression may plague me, but, *I* will define me!

A very important show!

On By debdebtigIn Depression, Fear, Get helpLeave a comment

I haven’t been posting lately. This episode of Chaos and Kindness reminded me of my blog and all of you! I’ll be back and picking up again soon.

First, if you get a chance please watch the 5 October 2018 episode of Chaos and Kindness on WMUR in NH. Jason from Recycled Percussion does an awesome job shining a light on the important topic of Mental Illness.

You are NOT alone in this! So many people that you’d never guess are or have been fighting this! See you soon!

Chaos and Kindness link for 05October2018

Depression and memory loss…

On By debdebtigIn Depression, Forgetful, Forgot, Get help, Getting betterLeave a comment

Ever notice how your depressed friend seems to forget stuff? I didn’t realize when it was happening how bad the memory loss was. Looking back at my worst periods of depression I see it now.

I’d get those calls and messages from friends ‘hey did you forget to send me that info?’ Or ‘hey did you ship that thing?’ Or even ‘umm did you forget you were coming over?’ And yes I’d forget everything! Can you imagine how horrible that makes you feel when you were doing something nice for someone and a few weeks later they ask if you sent it only to realize ‘oh crap! I forgot again!’

If I ‘forgot’ about you in the past just know it wasn’t about you! It wasn’t that I didn’t care. It’s simply a horrible symptom of depression. And the more depressed you are the worse the memory loss can be! Of course, the more you realize that you forgot the worse you feel about forgetting and that causes you to beat yourself up even more making you more depressed. It’s a horrible and painful cycle.

If your there forgive yourself. If your friend is there forgive them! It’s not their fault! And if your there look for tools to help. To do lists do wonders. But don’t over do them either. They can be overwhelming for you if your depressed and can’t seem to get through them. Break stuff down into little parts and do what you can when you can. Every accomplishment helps! Even the tiny ones.

Hang in there. Your loved and I hope this helps you know you are NOT alone!

Rainy days…

On By debdebtigIn Bad day, Depression, Get help, Rain, Rainy dayLeave a comment

It’s such a rainy day today here in NH it reminded me of how down I would feel whenever it was raining. I swear the rain enhances depression. When I was depressed and it was a rainy day it was so incredibly hard to get out of bed. Days like today would be a day of just wanting to stay in bed and cry. Know if this is you today you aren’t alone. There are so many people silently dealing with depression.

I’m glad today isn’t that type of day for me today. I’m planning on doing some cleaning and organizing today. Actually continue what I started last night. If you know someone that is depressed during this rainy day reach out to them. Check in on them and see how they are doing. Know that rainy days are hard. For those dealing with depression know you don’t have to deal with this alone. Please reach out to a friend. Or just reach out and say hi. People care. They really do. You’ll never know until you reach out for help.

I pray this touches the heart of someone that needs it today. Thinking of each and every one of you. Have a blessed rainy Sunday.

Abuse is never ok and not always visible…

On By debdebtigIn Bad day, Depression, Fear, Get help, Getting betterLeave a comment

I mentioned a couple posts ago about how I was so depressed I was in a ball every day at the same time. I didn’t know then that I was actually being abused. Abuse is not always physical or even something you can see. Sometimes it’s verbal. It’s the words that are shouted at you. When every word you hear behind closed doors tell you how awful you are. That you’re an awful person. An awful mother. And so many swear words. That you’ll never go anywhere because of what will happen if you do. It’s hard. So hard. And you try to hide it from your family. Especially your children.

Please if you are going through this or know someone that is please reach out and get help. You can escape. It may not be easy. But you can live again. You can get your life back. Don’t let anyone take it out on you.

I’m proof that you can survive. I pray this post reaches the person that needs to hear/read this.

Looking back…

On By debdebtigIn Bad day, Depression, Fear, Get help, Getting betterLeave a comment

Sometimes you need to reflect on where you’ve been to see how far you’ve come. I’m sharing this story of one of the worst periods of my life to show you what can be overcome.

At the time I had found out some pretty terrible things were going on and I bottled it up inside me where even I couldn’t find it. This is the time just before I had those memories come back to me. I felt something was very very wrong but didn’t know for sure what it was. Psychologists will tell you that your mind is very good at protecting you from things that you can’t handle. Mine definitely did that.

Without knowing why, every day around 2-3pm I would start shaking uncontrollably. I’d be angry and sad and enraged and terrified all at once. I knew enough to tell my kids to go. Go outside to play or go to my friend’s house up the street. By the time 2:30 came around I was shaking so hard like the world was about to crumble at my feet and I didn’t know what was scaring me. Every single day for weeks this went on and every single day I would end up curled into a little ball (fetus position according to doctors) on a stool in my kitchen. And then my husband would come home from work.

He would ask where the kids were and I’d mumble an answer and slowly, ever so slowly I’d come out of the ball and do wife things like make dinner. I felt like a robot. I don’t even remember how I moved. But I knew I had to. I needed to take care of my babies. All I knew was I needed to keep them safe. Not sure why or how. I just did. And that’s what I did every day until the marriage ended.

I truly don’t know if this lasted 2 weeks or 3 months. I just know it happened every day like clockwork.

I’m here to say I’m alive. We made it through that time. It wasn’t easy it wasn’t fun and once my memory came back it was pretty close to hell on earth. But today we are alive and well and so so much better.

Sharing because you need to know. You need to know life can go on. Life can get better. And YOU are good enough. You will survive. And YOU can flourish in life. I’m so glad we escaped. Hang in there. And get someplace safe if this is you. Please call for help. You may not know why (I didn’t) but just get out and get help!

I ask the Lord to bless and protect each and every person that reads this. Please keep them safe.