 Maybe your circumstances are stressful, you've had to move, lost a friend or relative. Maybe you are going through a relationship break up, or worse. Maybe you have had no actual trigger, but have just noticed slowly slipping down for a long time. Whatever the case, depression is usually due to genetic and situational factors. Don't tell yourself it's a sign of weakness or inability to control your mind. Don't listen to anyone who says "pull yourself together" or "toughen up" or anything else to imply that you should be able to find a quick fix. Speak to a professional--your doctor, therapist, or a psychiatrist. They can help in more ways than you know. You may feel like there is no hope for the future, but that is exactly what depression does to you. It removes your hope and distorts your thinking. This is not permanent. There is a way out.
The best thing you can do for yourself after seeing a professional and considering counseling and/or medication, is to give yourself a break. Don't take on too much at once and don't be too hard on yourself. Beating yourself up, accomplishes nothing. Talk to friends and family who are supportive. Find a support group if you need to. Try various forms of relaxation like meditation, yoga, attending church or whatever helps you relax.
Medications for depression and anxiety are generally very safe. Many people assume they are addictive because some of the older generation drugs were, or they have heard these medications are not safe from someone they know. The medications most commonly used now are NOT addicting and quite safe. Others are worried that these are mind altering drugs. Although the medication takes time to build up in your system and therefore take some weeks for maximum effect, you could stop at any time. Stopping medication is not recommended though, because you will feel unwell and the original symptoms will come back. The longer you are on medication and without any symptoms of anxiety or depression, the better your chances of getting off medication and not requiring it again. These medications are only as "mind altering" as glasses are "vision altering" by making your vision normal again! So do not be afraid to take these medications if your doctor recommends them. Medication used in conjunction with counseling, gives optimal results. To your happiness, Dr. Amy Mullen
| Alcohol is a depressant and strongly depresses mood. Although alcohol may help you temporarily feel more relaxed, it will increase your depression, anxiety, insomnia in the long term. Alcohol will also decrease your coping skills and make you less able to deal with stress. Narcotics and marijuana act in a similar way. Even some prescription drugs, like many sleeping pills can do the same. In contrast, caffeine is a stimulant and will make you more jittery and anxious. You may feel "wired and tired" all the time. All of these drugs work directly against your medication and what you are trying to accomplish. Reduce, or preferably stop, all alcohol, drugs and caffeine. The worst thing you can do is shut people out of your life. Do not stay inside. That will lead to "house toxicity" where you find yourself getting worse just from staying inside. Keep up a routine. Stay on a regular sleep schedule. Have an exercise and meal schedule. Don't sleep away the day, even if you feel like it. Depression leads to inactivity, and inactivity leads to worsening depression. You can stop the vicious cycle by choosing to be active, even when you don't feel like it. Look forward to the future and don't focus on the past. Begin to believe that anything is possible. Keep your options open. Don't make any impulsive decisions when your mood is up or down. Wait until it gets back to normal to avoid making decisions you will regret. Start a journal of your thoughts. Here you can ventilate your thoughts and feelings in a healthy way. Often listing your worries before you go to sleep will get them off your mind so  you can rest.Most importantly, do something now. Don't wait. It will not go away, it may even get worse. Use the resources below to rate yourself and find help for yourself or a friend. Additional resources in mental health: Warning: If you find yourself or a friend feeling so depressed you don't want to live or feel like hurting yourself, call 111 (or your local emergency number) for immediate help and have a friend or family stay with you until help arrives! See attachment below for Mental Health numbers in Southland, New Zealand, or check your phone book or contact the nearest hospital for a listing. |