There are generally two types of depression. One that makes you hermit, “I just can’t get out of bed today” and one that is reactive, impacting your ability to cope “I’m very agitated, I can’t settle down”. Either happening to anyone who undergoes stress, a serious loss, or situational challenges. Without getting too jargon-laden, I ultimately view depression as an unhealthy view of what to do with yourself and what to expect from yourself. You must except it without liking it. If you resist it, it will persist, all the more. This week let’s chat about what you need to remember when managing your depression. Why? Because using tapes and meditation techniques are great when we have the control over our emotions to use them. When our emotions are out of sort, these practices may be hard to accomplish, because the discipline simply isn’t there. In fact, it can make us feel more frustrated. Let’s get to it.
Positive Distraction of The Week
1. Challenge any negative thought with a direct action. Work to externalize your thoughts and force yourself to combat any self doubt.
2. Force yourself to sleep regular hours. Whether you are over or under sleeping- get yourself on an appropriate schedule and tidy up your sleep hygiene.
3. Fight the fatigue. Depression exhaustion is real and destructive. Stop participating in experiences that slow you down.
4. Eat junk, become junk. Remember to stock up on nutrient rich foods. Set an alarm for yourself, to fuel up every 2-3 hours. Include water intake.
5. Talk to me nice; Compassionate self talk is a requirement. What you say to yourself can strongly influence how you feel about yourself. Clean it up.
6. Complete small, manageable, achievable tasks. There are so many things that we are involved in that don’t have complete endings. This impacts our emotional regulation and processing. Depression is literally a chemical imbalance, so we need to remember that in order to offset the negative, we need to combat it and gain a positive reward. Completing small tasks is a great way to feel accomplished and provide momentum to push forward, rejuvenating the spirit.
7. Adjust your expectations. Set healthy, realistic ideas of what you want to do with yourself and what you expect from yourself. Practice self awareness and understand that you are dealing with a treatable condition that requires attention to your brain. Effective, strategic problem solving on the small and large scale decisions in your life will help you manage depression appropriately and healthily.
Anything to add? Sound off below.
Thanks for stopping by. Let’s followup in one week.
Best, Dr. Dyce