Tag: self care

Signs You Might Be Depressed and Don’t Know It

On By Deb McNallyIn DepressionLeave a comment

Depression can be a tricky beast. It doesn’t always show up in the way we expect it to. While feeling down is a common symptom, there are many other signs that you might be struggling with depression without even realizing it.

This post explores 10 signs you might want to watch out for:

Apathy:

Losing interest in things you once enjoyed is a big sign. This can be hobbies, social activities, or even spending time with loved ones.

Fatigue That Won’t Quit:

Feeling tired all the time, even after a good night’s sleep, is a common depression symptom. It can drain your motivation and make it hard to get things done. Do you wake up and feel like you didn’t sleep?

Changes in Appetite or Weight:

Some people with depression experience weight loss due to loss of appetite, while others crave sugary or fatty foods and gain weight. Think about this, do you stress eat?

Restless or Irritable? It Could Be Depression:

While sadness is a well-known symptom, depression can also manifest as anger, irritability, or frustration.

Brain Fog and Difficulty Concentrating:

Feeling foggy, forgetful, or having trouble focusing can be frustrating and a sign of underlying depression.

Aches and Pains That Don’t Let Up:

Unexplained headaches, muscle aches, or digestive issues can sometimes be connected to depression.

Withdrawing From Loved Ones:

Social isolation is a common symptom of depression. You might find yourself canceling plans or avoiding social interaction.

Feeling Hopeless or Worthless:

Depression can lead to negative self-talk and feelings of worthlessness or hopelessness.

Suicidal Thoughts:

If you are experiencing suicidal thoughts, please reach out for help immediately. You are not alone.

Remember, this list is not exhaustive. If you are experiencing several of these signs for more than a couple of weeks, it’s important to reach out to a mental health professional. They can help you get a diagnosis and create a treatment plan.

Here are some resources to get you started:

  • National Suicide Prevention Lifeline: 988
  • Crisis Text Line: Text HOME to 741741
  • SAMHSA National Helpline: 1-800-662-HELP (4357)

Taking care of your mental health is just as important as taking care of your physical health. Don’t be afraid to reach out for help.

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

On By Deb McNallyIn 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 Deb McNallyIn 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 Deb McNallyIn 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 Deb McNallyIn 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 Deb McNallyIn 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.

How to Talk to Your Kids About Mental Health

On By Deb McNallyIn 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.

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Where to get help!

On By Deb McNallyIn 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.

How to Deal with Exhaustion

On By Deb McNallyIn 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 Deb McNallyIn 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.