Tag: tired

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.

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.