DEPRESSION: What do I do if I think I’m depressed?

Depression is a word used more today than ever before. And for this, I’m whole heartedly grateful.

Depression is a disease of the mind and body. It’s devastating. It’s debilitating. And it is terrifying. But it can be controlled and you can get back to living.

Here are my steps for getting you feeling well again and on the road to recovery:

Talk to someone

You will probably feel very scared and very alone right now. But if you can, talk to your family and friends about how you are feeling. You may be surprised to learn that they have had similar feelings in the past. If you can’t talk to them or you do not get a supportive reaction, then think about talking to Mind or a mental health charity. They specialise in making sure that anyone who suffers mental health illness, do not do so alone.

Speaking with someone who understands, is probably THE most important thing you can do in the early days. It brings immediate relief and reassurance that you are not alone. There are literally millions of people worldwide feeling exactly as you do.

Beware of unhelpful comments. If you do experience a negative reaction or ideas around just pulling yourself together, please filter these comments out. They are neither helpful nor caring. And in my experience they just show that the person just doesn’t understand.

Seek Medical Help

Next stop is to visit your local GP or primary care specialist. They are equipped with a basic understanding of all mental health issues. Your practice may even have a doctor who specialises in mental health. If so, make sure you make an appointment with them. Be open with your doctor about exactly what is happening to you both mentally and physically. The more you can describe your thoughts and feelings, the better chance of an appropriate diagnosis. And don’t be afraid of this. Whatever the diagnosis is, you will be given the right support to get through it.

If medication is suggested then seriously consider it. In the short term it might bring you welcomed relief. Enough relief to start making inroads into getting well and staying well in the future.It doesn’t mean that you will always take medication. It just calms the mind and body, bringing you emotional strength again, so you can get the help you need long-term.

If the depression is anxious depression then you might find it hard to concentrate, to sit still, to sleep or eat. You cannot carry on for any length of time like this. That’s why its so important to get medical help.

Educate Yourself

Once you have sought out medical help and you have a basic understanding of what condition you are dealing with you will hopefully find some light relief. Once you start to feel a little stronger you can start to become more proactive about managing your condition and staying well in the future.

Read books, read online advice, join forums. Educate yourself with anything and everything that teaches you about your condition. The more you know and understand what’s happening, the calmer you will feel. Hopefully you will see that depression is far more common than you first think.

Therapies

Seek counselling, cognitive behavioural therapy, psychiatry, alternative therapies. Take advice on exercise and nutrition. My advice is try anything that is offered to you.  Anything is worth a try to give you a break from the awful place you find yourself. I have tried all these therapies at some point in my 25yr journey and each has been beneficial. Each therapy overlaps with the other and even if it brings slight relief, then it’s worth it.

I personally had quick and lasting benefits from prescribed mediation and I still do. But I accept that this is not for everyone. So consider the other therapies. Vitamins and minerals also had an excellent affect on my general well-being, sleep , energy and mental health. Read my blog post on Diet & Nutrition.

Be Kind To Yourself

Most importantly, be kind to yourself! In all likelihood you are mentally and physically exhausted. I am sure you have been in a battle with yourself and your mind for some time. Understand that you are not responsible for the way you feel. Do not blame yourself. Be kind to yourself and offer yourself the love and kindness that you so desperately need. Talk to yourself as a dear friend. Rest if you can. Take time out from every day stress if you can. Get loved ones or those you trust to help you.

Employment

If you work and are struggling to get through, speak with HR. In today’s world, although there is still some stigma attached to mental health issues, most good employers will accept your condition and work with you. Legally they have to make reasonable adjustments for you if you are suffering from depression or any other mental health condition.

Movement

Getting your body moving is a great way to increase serotonin levels. Going for a slow walk is good for the mind and the soul. But stepping outside may be scary at first if you have been at home a while. So maybe get a loved one or friend to go with you.

There are lots of local support groups all over the country that support walks with others suffering in similar ways. Mental Health Mates is in various cities in the UK.

If that’s a little too much at first, then just some stretches and breathing will help.

Anything you can do is great.

But I also want to add that in the beginning you will likely want to hide under the blankets. And that’s ok. It’s ok not to be ok. So even though moving is great, don’t put too much pressure on yourself at first.

Breathe

Breathing has so many incredible benefits. It is key to well-being. It really helps with the anxiety and feelings of breathlessness and panic.

Take a look at my blog post on breathing.

Have Patience in the Process

Recovering from depression is not a quick process. Recovery takes time. If you need medication you may have to wait several weeks to notice any improvements. The same with talking therapies and any changes to diet and nutrition. The key is to have patience. Know that depression is a real illness. Acknowledge how you are feeling. Acknowledge the strength and determination it has taken you to get even this far.

Then continually remind yourself that it is the nature of the illness of depression that is making you feel this way, and things will get better.

Take it slow. Try to allow yourself the time to heal.

I still check in with myself on a regular basis and I’m extremely proactive in doing anything that gives me strength and most importantly peace in my mind. This has taken many years of practice. But I am also easy on myself. If I’m having a bad day or a bad period I allow myself the time to just be.

Your journey may be different, but whichever road you take, being well, being yourself again, is guaranteed with the right choice of approach.

Depression is the same as a physical illness and your brain is an equally important part of your body. Try not to be afraid. Try not to fight it. It will get better, but it might mean some changes on your part. But nothing so scary as to fear the journey. You will get there.

Important

If you are having suicidal thoughts you need to seek help immediately. Understand that if you are having these thoughts then it is generally an indication that your depression is worsening. Visit your GP as soon as you can and tell them exactly what you are thinking. This will help your doctor to give you the help that you need.

Please remember that however bad you are feeling, when you seek help you are one day closer to freedom from these thoughts and feelings. Suicidal thoughts are a very common symptom of clinical depression. As the depression gets better, so too do the thoughts. Please talk to someone. Mind can help and if things are really bad then talk to The Samaritans. They are also trained and equipped to help you.

For further advice, tips and techniques for living with and dealing with depression and anxiety on a daily basis, then take a look at my many posts here in the archive.

I’m sending you all the good wishes and strength that I can.

Remember: You are smart. You are strong. And you are worthy of getting the help you deserve and need, to start feeling well again.

Onwards, Kiki