Depression is a serious mood disorder that affects millions of people in the U.S. every year — but an array of effective treatments and strategies are available.
Annually, about 1 in 15 adults will live with depression or experience at least one major depressive episode. In 2017, an estimated 17.3 million adults “had at least one major depressive episode,” according to the National Institute of Mental Health. That was more than 7% of the U.S. population.
]“Depression is deeply painful and all-consuming,” says Dana Dorfman, a psychotherapist based in New York City. “It affects every aspect of a person’s life — their mood, thoughts, relationships, physical health, energy and behavior.”
READ THE ENTIRE ARTICLE: https://wtop.com/news/2020/06/7-tips-for-living-with-depression/-
7 Tips for Living with Depression
- Learn your warning signs and mood boosters.
- Block out the next day’s schedule.
- Consider professional help.
- Keep in mind that you will feel better
- Delay major decisions when you are feeling depressed
Learn your warning signs – I have a written WRAP wellness recovery action plan where I have listed triggers (warning signs). By referring to this, I can better see what is going on with my attitude and what my actions are telling me about my behavior. Road rage comes to mind. I have written about that trigger a lot in the past 12 months.
Block out the next day’s schedule – This may be one of my missing pieces. I have lists all over the place. Years ago, I took the Franklin planner, time management course. When I am on my game, I am still practicing elements of that. Getting back to a daily plan will be helpful. Now I just must plan to do it.
Consider Professional Help – That is one of the main reasons I am here today, still working on figuring out my life with depression. I assembled a team of Therapists, Psychiatrists, Peer Advocates, and other supporters. All have been a part of my recovery and life with MDD. However, the pandemic has put the brakes on in-person sessions, and I have not scheduled follow up therapist session (a trigger for me). I am still meeting by phone with my Peer Advocate.
Medication – I have been on Prozac for over a year. Working with a Psychiatrist, we have adjusted the dosage twice since the initial prescription was written. Now I have a new Psychiatrist who is part of my insurance network. I am to meet with him in person next Thursday. Maybe I can be completely honest and not fall into my concealed depression act, making light of what is really going on. Knowing I am good at that reminds me that this is defiantly a trigger.
Exercise – This was what rescued me from my first major run-in with depression. Running saved my life. As I have said in previous posts, it started as a nightly walk because I did not know what else to do. Soon I was jogging. Then it became running. Three to Six or seven miles every single day. I was pumping so many endorphins into my body that depression took almost 15 years to figure out how to stage a comeback.
Keep in Mind That You Will Feel Better – There are days where this is obvious. But there are many more where I cannot see that things will ever change. I ended up in the hospital because I had hit the wall and could not see a way forward. It was just dull, fuzzy, sameness. No feelings, no optimism, no nothing. Reading my WRAP plan helps remind me that I can live a balanced life with depression.
Delay Major Decisions When You are Feeling Depressed – I have practiced this several times in the past year. Making the decision about accepting a Management position with a Non-Profit was one time I put the brakes on swift action. By stepping back and evaluating the decision, using a CBA worksheet, I could see the pluses and minuses of that decision. In the end, I did not take the position. Now, I am feeling the added strain of the pandemic on top of MDD. Delaying major decisions is what I am all about. Besides not having the energy, I know I need to not do anything rash. Depression loves when I act impulsively. And if I can be secretive about it, depression is even happier.
I have found value in this article and appreciate the authors insights.
It has me thinking about what is important for me and my recovery. And I see what is in it for me by doing all these things. Having a better daily schedule will help, along with much more exercise. I will focus on these two, as they are the most removed from my actions today.
My concealed depression is written under the alias “Depression is not my boss.” I have certifications in SMART Recovery and am a Global Career Development Facilitator.
Diagnosed with Major Depressive Disorder last year, I am sharing what I learn. If you know someone who might benefit from reading this, please share.
I very much appreciate your comments.