Where to get help!

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

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,
    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,
    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,
    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

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

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.