Controlling Depression

[Jes]

I just took my first 20mg capsule of Prozac. My psychologist thinks I should've been on it for the past two years. He's probably right.

Anyway, if there's anyone else here who has or is battling depression, can you give me some advice? How to take control of it? Right now I have therapy once a week, plus two or three support groups. I've begun calling up all of my old friends and trying to rekindle lost relationships. But I'm still afraid of dealing with it when I'm by myself. I know it's going to come back, especially since I think my relationship is going to end any day now.

So, yeah, any advice? Thanks.

[dulaney0330]

Originally Posted by Jes

I just took my first 20mg capsule of Prozac. My psychologist thinks I should've been on it for the past two years. He's probably right.

Anyway, if there's anyone else here who has or is battling depression, can you give me some advice? How to take control of it? Right now I have therapy once a week, plus two or three support groups. I've begun calling up all of my old friends and trying to rekindle lost relationships. But I'm still afraid of dealing with it when I'm by myself. I know it's going to come back, especially since I think my relationship is going to end any day now.

So, yeah, any advice? Thanks.

First off, congrats on seeking help! A lot of individuals struggling with mental illness or addictions will not actively seek the help they need, so you are definitely on the road toward recovery!

I battled depression for many years and I am successfully off all meds, but I do see a therapist concerning self-esteem issues. I have found depression to be chemical but also cognitive. I would recommend that you seek to combat the chemical by taking your meds but by also engaging in cardio exercise, massage therapy, spending time with friends, or going for a walk with your pet. I would also recommend talking back to your inner critic and realizing the cognitive distortions of depression (Depression, Treatments - Psychotherapy - Articles

I am sure both will be discussed in therapy but I just wanted to give you a helpful reminder!

And remember that depression can be chemical, but you have to realize that our past has a lot to do with our present feelings and thoughts. Your therapist should be exploring your childhood and the parent-child relationship because a lot of times depression is linked to low self-esteem, which can render itself to mood disorders.

Depression can be overcome and it doesn't have to control you! You can also try keeping a journal and doing things you enjoy. Depression will not go away overnight but you can definitely make tremendous changes when you are pro-active in your fight toward overcoming depression!

Do not give up!

[Shamou]

That a most comprehensive and well said post dulaney0330...

Adding anything to that would be superfluous and redundant... you have said it all...

Hope that Jes will read and heed your precious advice...

.

[Rose of Cairo]

Hello Jes,

I had severe depressions for several years in the past, so I know how you feel.

I always refused to take any meds cause I didn't want to interfere with the chemical composition of my brain. But there's still a lot of things you can do to help your body overcome the depression, with or without meds.

dulaney0330 is right, a good therapist, analysing the inner critic and exploring the relationship with your parents is one key. I'd like to add a few tips that helped me a lot.

Nutrition : how and what do you eat? Eat healthy stuff, whole, unprocessed, if you can afford it organic food (brown rice, quinoa, a lot of fruit and raw vegetables, nuts...) Avoid alcohol, Nicotine, Coffee if you can. Avoid sugar!!! Sugar is an addictive poison that can harm your nerves if you are sensitive to it. Eating sugar can lead to headaches and depressions. So be careful with it. Avoid dairy too, many people can't digest them well so it's a burden for your body. Plus it contains lactose (sugar). Drink a lot, but only water.

Move! Moving is the greatest medicine I have ever discovered. Move at least (!) half an hour a day outdoors. If you can, much more. Even if it's raining. It doesn't have to be sports, just walk around, if possible in free nature. If not, in the city, it doesn't matter. Just go for a walk everyday no matter what. You can cycle at low speed too, or start commuting with a bike if you don't have extra time to move. But please move, it's very important.

Alternative medicine : homeopathy, TCM... acupuncture is great!

Energetical work : I highly recommend kinesiology and EFT. both are fast and easy to learn and very powerful tools to address emotional problems.

Have a pet and put plants in your house. clean up your house.

Dance Dancing is great, you'll meet new people + move...

And : just be kind to yourself Treat yourself as a little child you love very much. Smile at yourself every time you see yourself in the mirror. If you don't feel like smiling, smile anyway! you will automatically feel better after ten seconds. Look into your eyes and tell yourself : "<your first name>, I love you very much. You're great just like you are." If you feel you're lying, don't worry and keep on doing it, it will become true soon!

That's a big programm I know, it took me years to complete it, especially improving the nutritional part. But it really does work. I am absolutely symptomfree now!

Do not give up! You'll do it.

PS : it took me years to overcome the depression because I had to do all the research and learn all that on my own. You can overcome it much more faster. So don't worry!

[Ree]

Originally Posted by Rose of Cairo

Hello Jes,

I had severe depressions for several years in the past, so I know how you feel.

I always refused to take any meds cause I didn't want to interfere with the chemical composition of my brain. But there's still a lot of things you can do to help your body overcome the depression, with or without meds.

dulaney0330 is right, a good therapist, analysing the inner critic and exploring the relationship with your parents is one key. I'd like to add a few tips that helped me a lot.

Nutrition : how and what do you eat? Eat healthy stuff, whole, unprocessed, if you can afford it organic food (brown rice, quinoa, a lot of fruit and raw vegetables, nuts...) Avoid alcohol, Nicotine, Coffee if you can. Avoid sugar!!! Sugar is an addictive poison that can harm your nerves if you are sensitive to it. Eating sugar can lead to headaches and depressions. So be careful with it. Avoid dairy too, many people can't digest them well so it's a burden for your body. Plus it contains lactose (sugar). Drink a lot, but only water.

Move! Moving is the greatest medicine I have ever discovered. Move at least (!) half an hour a day outdoors. If you can, much more. Even if it's raining. It doesn't have to be sports, just walk around, if possible in free nature. If not, in the city, it doesn't matter. Just go for a walk everyday no matter what. You can cycle at low speed too, or start commuting with a bike if you don't have extra time to move. But please move, it's very important.

Alternative medicine : homeopathy, TCM... acupuncture is great!

Energetical work : I highly recommend kinesiology and EFT. both are fast and easy to learn and very powerful tools to address emotional problems.

Have a pet and put plants in your house. clean up your house.

Dance Dancing is great, you'll meet new people + move...

And : just be kind to yourself Treat yourself as a little child you love very much. Smile at yourself every time you see yourself in the mirror. If you don't feel like smiling, smile anyway! you will automatically feel better after ten seconds. Look into your eyes and tell yourself : "<your first name>, I love you very much. You're great just like you are." If you feel you're lying, don't worry and keep on doing it, it will become true soon!

That's a big programm I know, it took me years to complete it, especially improving the nutritional part. But it really does work. I am absolutely symptomfree now!

Do not give up! You'll do it.

PS : it took me years to overcome the depression because I had to do all the research and learn all that on my own. You can overcome it much more faster. So don't worry!

Rose, what a beautiful post. Each word was perfect and your message is right on! Congratulations on your accomplishments and all the more kudos to you because you did it on your own! That is amazing! May your words help Jes along the journey.

[Rose of Cairo]

I didn't know about the LoA at that time, so that's the "traditional" method... But you can use the LoA too. Here's one example on how you can do it (it's how I personally "programm" my goals) :

sit down. close your eyes, feel your body where it touches the chair. relax the part around your eyes. relax the part around your mouth. relax your head. relax your neck, your back, your legs... breathe deeply into your belly. take a little time to relax and breathe. When you're feeling quiet inside, imagine a big white screen two meters away in front of you. now imagine yourself on that screen. imagine you have already overcome the depression, you're healthy and happy. do whatever you spontaneously feel like doing, imagine you're active, walking around, or riding a bicycle, or talking to friends, or doing whatever you like. see yourself laughing out loudly. imagine how happy you are, feeling free and full of joy. concentrate on that feeling. imagine yourself in today's situation (in your actual house for example), as if it were right now. imagine everything precisely, which clothes you're wearing, and so on. focus on how happy you are because you reached your goal and overcame the depression. put a lot of positive energy in this picture! Ask the Universe to please make it become true, for the highest good of the whole system.

do this once or twice every day seven days in a row. And then... forget about it

******

thanks Ree

I hope I am helping. And I hope Jes can apply something of what we suggested... It's very difficult when you are depressed.

[Old Soul]

1) alot of self evaluation, changing unhealthy thinking to healthy thinking, unproductive attitudes for productive attitudes ie) "mind over mood", not allowing the mood to dictate your reality, your day, see a mood for what it is, an emotion which is subject to change , that is why you can not allow it to dictate your thoughts......

2) fitness is a MUST for me, in fact if this could be bottled and sold as a cure I would stand in line for the first bottle

3) SING!! doesn't matter if you are any good, do it !

4) diet less fats and more Omega 3's

see your self as whole, happy and embrace everything with a sense of wonderment, good luck

[rapidsnyc]

Fear less.....Hope more,
Whine less......breath more,
Talk less.....say more,
Eat less.....chew more,
Love more....and good things will be yours!

[rapidsnyc]

'Old soul' is right about taking mind over mood. When you realize that the every thought entering into your mind does not has to be true then you have already embarked your journey towards happiness.

Our mind is pretty much like a garden. In this garden either flower will grow or weeds will grow. We have to deliberately plant flowers in your mind-garden , but weeds will grow automatically, they don't need any encouragement, any fertilizers...they just keep growing....sucking up all the essential nutrients from the soil which otherwise will flourish our flowers. The reason some people are so unhappy because their mind is full of weeds...it is as simple as that.

The second major factor is our believe system, what we dwell upon in our conscious mind grows in our reality. Our beliefs limit us creating a self fulfilling prophecy...for example "I don't have enough guts to undertake this project." The solution will be to change our core beliefs, instead say " If I can conceive it then I can achieve it." You have to from a habit of this, Form the good habits and make them your masters.

Then next comes the loving more......In old world people used to perform various ritual as for getting their ticket to heaven and happiness from God....then Jesus came and said, "I will show you a more simple way. If you do one thing, you will do these hundred and ten things, without ever thinking about them. If you love, you will unconsciously fulfill the whole law."

Make internal freedom your primary goal in life. Imagine, you are walking in a wide meadow, now start throwing away your clothes one by one in the bonefire till you are free. Possess things but let nothing possess you.

Don't compare yourself with others too much. When you are driving on a freeway, many cars are ahead of you and many cars are well behind, but always keep focused on your determined destination.

Don't obsess about it or be hard on yourself if you still feel depressed or aren't happy. Nothing's more depressing than being angry at yourself for being depressed. Avoid depressing movies, songs, art, and especially avoid depressing people.

Satisfaction is the greatest happiness. Satisfaction is the feeling of having done something worthwhile. Instead of squandering time like a lazy procrastinator, do what really inspires you.Remember, Procrastination is like a Credit Card - It's all fun until the bill arrives. A time well spend today will bring a better tomorrow. If you love life then don't waste time because that's what life is made of

The major problem of depressed people which further fuels their depression is lack of responsibility, because they feel so overwhelmed with their duties....due to this they don't get any success in this material world. A solution is to keep a perspective. Make a Life-Sheet using it is easy to focus on what's essential. My Life-Sheet is as follows,

My Life

Family,
Try to become a very loving husband, a caring father, a responsible son ....care and love my family no matter what the tomorrow will bring.

Health,
Eat organic whole meal like veggies, fresh meat. Gulp fruits!:
Avoid food that take away energy and is a threat to my long-term heath.

Money,
Money for wants, needs and security.

Carrier,
Do to your optimal potential..(this section truly depends your personal condition)

Improve self-worth of yourself. One obvious way to improve your sense of self worth is to improve your self worth. Learn more about a field of knowledge, language or instrument, go to the gym, help out in the community, go to (or back to) school. Even if these things don't work you'll at the very least become a better person for it.

And now the most important rule of all, If you want to enjoy life, don't take yourself too seriously. All in all, there may be more important (and interesting) things in the world than yourself, Chill out! You might be missing a good joke in all of this chaos. Stop..and smell the roses! Remember our greatest business in life is not to look for what lies dimly at a distance but what lies clearly at hand.

Well, having said enough, start your journey towards happy and fulfilling life, remember whatever help you need we guys are always here to help you,

God Loves You,
Rapidsnyc

[{aspiring_to_clarity}]

dulaney, rose, old soul and rapidnyc:

You've definitely given me some great advice. I hope it helps Jes out too.

[Old Soul]

Make internal freedom your primary goal in life. Imagine, you are walking in a wide meadow, now start throwing away your clothes one by one in the bonefire till you are free. Possess things but let nothing possess you.

Brilliantly said !!! Freedom is walked in barefeet:-)

And now the most important rule of all, If you want to enjoy life, don't take yourself too seriously. All in all, there may be more important (and interesting) things in the world than yourself, Chill out! You might be

Yes!!! Brilliantly said !! laughter can be a persons best friend indeed

[abhi]

Rapidsnyc said it all.