Discussions

What are some tools for battling depression?  
 
Any really good self help books that you have read that has made a big difference?  
 
Not very motivated person, l've isolated myself, so it's hard to put myself out there at the moment...I am on medication (just started). I have a poor don't give a sh$t attitude, trying to buy happiness that's left me with debt issues...I'm not stupid just do stupid things as quick fixes/highs  
 
I have recently found a few tools online that I'm going to implement, like doing a hobby or something constructive for an hour after work, making a list of to-do's and checking them off!! Having smaller goals that will lead to bigger goals!! Is there any resourceful websites that one utilizes that helps?  
Praying for a Healthy 2017!!! Thanks for any advice/insight given.

Exercise! Doesn't matter what form....Spin, Yoga, Running, Walking...whatever it is. It will be tough to get yourself to go to at the beginning but stick to it...guarantee you will feel 100x better.

Realizing is a great step.Wanting help is the next. You are on track!  
I wish you best of luck and happiness.

I know you said you are unmotivated, but the fact you realized it is the best thing you ever could have done. The next thing is going to be make yourself move, no matter how unmotivated you are, you just have to keep trying to get yourself out there and celebrate the small victories.  
Today is going to suck? Hey, I got out of bed and made it out the door.  
Dreading going to work? Awesome I made it to lunch, half the day to go and I go crawl back into my house.  
Down because you didn't go out after work? Look at me, I am on the couch and texting someone, yay for not crawling up into bed at 6 pm.  
 
Lame sounding I know, but these things do help me. I have been dealing with this since as long as I can remember. If you want to pm me feel free, I am not on here a lot, but will definitely help if I can.

Good for you for reaching out!! I would recommend any books by Wayne Dyer. Also, practice gratitude. Find something to be grateful for each day. It puts you in a better frame of mind and a better feeling place. I could have a bad day at work and just driving by the cemetery one day I thought to myself any one of those people (resting) would trade places with me in a second! Practice gratitude and good luck to you!

Check out the books by Pena Chodron. Her books and audio are in the library. This is a different and fresh approach to managing the negative thoughts and our general outlook on life.  
 
To the OP good for you for taking this step to managing your problem. Be gentle with yourself. Avoid guilt trips, drama as much as possible. Accept that we are all human and will make mistakes. This will go along ways toward handling the day to day low moods.

I know how hard it is to be motivated, don't punish yourself for not being motivated, it will come.  
 
If you have only been on meds a short time, they have probably not kicked and I while they are not the answer to everything, hopefully the docotor found the right one for you. You will start to notice a little bit of a change, a bit more motivation, etc.  
 
I also would get a Mental Health Worker. Their offices are in the Town Centre @ 578-2400. They are easy to get and any I have had take great concern. They will give you plenty of tools and tips. You can also see them weekly, bi-weekly. Whatever you and your Health Worker decide. It is free - good luck!

talking about your depression is a good step, DO go for a walk when you don't really feel like it, if it's 10 minutes that's 10 minutes you went outside to the world that you wouldn't have, if it's longer better yet! Enjoy nature as much as you can, if you follow a spiritual tradition connect with that (eg church, meditation, prayer, etc.), sing along with the radio or if you have a video game with something like singstar DO THAT, you'd be surprised how helpful that is, it makes you breathe more deeply and release your voice, something you might not truly do in regular day to day living!  
 
YES go to the gym if you can, YES walk briskly and get your heart rate up, pretend you're going somewhere if you're not!  
 
Sometimes "fake it til you make it" really is helpful when it comes to mood, and absolutely write, draw, read, bake or make things yourself, do things that are hard- it makes life more fun and more meaningful.

No motivation to even get the mail.  
 
I got told by every one, go for a walk, exercise, etc.  
 
Well, You and I both know, there is a time when you can't even get dressed to do these things. You will have to do it on your time. Yes, those are things to do, but if can't, or not ready, do NOT FEEL GUILTY for not being able to do it. Guilt is the worst thing you can feel- get rid of it.

I had mental health issues while dealing with an unplanned pregnancy thousands of miles from my family with a guy that ended up being a jerk.  
 
Then my glucose level went above that magic line and the doctor declared me diabetic. They did not want to add another hormone to my boiling cauldron, but I responded to the diabetic diet. "Either you follow this diet or you will give birth to a fourteen pound baby." I chose to follow it even though it called for a cup of vegetables every lunch and every super. I HATE vegetables!  
 
But Vegetables literally saved me. By the third day, I was unable to watch more than one hour of television without wanting to get up and do something. I ended up cleaning the house and shoveling the driveway. I calmed down and had normal conversations with the jerk.  
 
Over the subsequent decades, when I feel myself headed back into depression, I increase my vegetable intake and turn my mood around. I recently acquired an Instant Pot that allows me top create healthy meals quickly, before the processed crap can convince me to microwave them instead. Vegetables are cooked in minutes but keep their flavor. My energy level is up and my weight is going down, all because of the extra vegetables.

Science has really helped me with depression. Do some research. It's incredible what our bodies can do to fight mental illness.  
 
1. Exercise releases chemicals in the brain that make you feel happier, and strengthen your immune system. Actually starting will suck so bad, but once you get started you'll feel good, and once you're done you'll feel AMAZING! Also, counting reps or focusing on a complicated routine gives your brain something better to do than think negative thoughts.  
 
2. Go outside. The sun (Vitamin D), day light, and fresh air all help with depression. Since it's the middle of winter, you can get lights that imitate the sun from the Mood Disorders Association of Manitoba. But even opening the curtains and soaking in some daylight can help.  
 
3. Speaking of day light, make sure you are getting it on a regular basis. Routine helps the brain function better. Go to bed at the same time. Get a good sleep. And wake up at the same time. And for goodness sake DO NOT stop taking your meds, even if you start to feel better. Not til your doctor says so, anyway.  
 
4. Watch what you eat. Alcohol is a depressant... literally. Avoid that, especially while on medication. Soda pop is evil (Sugar and artificial sweeteners makes your brain lazy and stop producing serotonin, while the Caffeine screws with your sleep schedule) Deep fried, fatty foods restrict blood flow to the brain. And Fast Food is linked to depression as well.  
 
5. "Fake it til you make it" is scientifically proven. There are transmitters in your brain that process positive thoughts and negative thoughts. The positive transmitters get stronger and closer together the more you use them. So forcing yourself to think positive will actually make it easier in the long run. Stay positive and show gratitude! Write down what you're grateful for. This will force you to find good things, and will help commit those things to memory.  
 
Remember that you as a whole are smarter than Depression. Depression's gonna tell you that you can't do it, you're not worth it, etc. You tell that Depression to go suck an egg. Outsmart it. Stand up to it. Be in control!

to chew on. It's not a magic bullet, but there's a lot of info here which complements a lot of the info that others have put of there...  
 
http://www.uncommon-knowledge.co.uk/personal_development_products/ebooks/depression.html

if it is a viable option for you, consider adopting a dog. There is nothing like the unconditional love and attention from a pet. Just having my dog by my side on my darkest days makes the load feel lighter. He is always happy to see me and just to be with me. I have great co-workers, friends and am surrounded by family, but still manage to constantly feel lonely and empty. Getting a dog was the best thing I ever did for myself. I still have lots of bad days, but he is still right there by my side loving me unconditionally even when I'm a puddle, and it helps me...even if it's just enough.

Maintain a balanced sleep schedule, take a course in the evening.

You are on the right track with some insight regarding depression and how it has affected you thus far. As you specifically asked for books check out Dr Burns Feeling Good handbook. Another good option is looking into mindfulness: it can be frustrating when you start but with practice it is very effective. Try Depressed & Anxious by Dr Marra. I second the idea of connecting with someone from PMH mental health services at town center. Best of luck. It's a tough road with awesome rewards at the end.

There are some things that are best to fight with the help of someone special, for some people it's a family member who is willing to listen and not judge, for others it might be a friend who is willing to be there and listen on good days and bad days, and there are professional people who work well with those suffering from depression.  
Being able to talk about feelings and thoughts can be someting that is very important, and sometimes it's not quite as simple as meds, or doing things to improve ones outlook on the world,or life, or ones importance. Sometimes people put on a show, and knowing their true feelings never come out, and keeping those feelings in just makes the problem greater.  
I guess I'm giving advice like everyone else, but I do believe that having that one person to talk to, and share your feelings, your fears, and your worries with, is very important.  
Coming on here looking for help is a start, but every step can be equally challenging, and if your a good actor sometimes people won't take you serious, or are quick to say that that it temporary and you'll get over it, I don't believe it is quite that simple.  
 
Like I said at the start, it's a tough battle, and don't go it alone, there are people out there whose job it is to help, so maybe start there first.

There have been some really good suggestions here. I`m just echoing some that I thing are really important.  
 
1. Exercise. doesn't have to be running or extreme. Just walking can do wonders. getting those arms and legs moving does wonders in improving mood.  
 
2. diet. a) Increase fruit and vegetable intake. That's the food your body was designed for. When your body gets the nutrition, vitamins and minerals it lacks it will do wonders for your mood.  
b) decrease the amount of junk food, packaged/processed food and man invented food. Many of those products contribute to depression.  
 
3. sunlight. Natural vitamin D from sunlight is really helpful in improving overall mood. If you want an added benefit to that, eat a handful of greens 20 min before you soak up the sun.  
 
4. sleep. get your recommended hours of sleep. but also don't stay in bed 3 hours after you gotten up. try and keep your sleep cycles regular.  
 
Again I'm more or less just repeating others here, but I did list them in the order (I) think are the most important. it could be that 2 is more important than 1, but both will do wonders.

One of the resources I was given is the book "A Mind of Your Own" by Dr. Kelly Brogan. I really appreciate the education she offers, especially when it comes to the lifestyle options.  
 
Sending you ease, light, and hope!

You will get very frustrated when feeling down and out. If you have a support system (spouse, children, friends),they may also get very frustrated at times, they will definitely not understand unless they have been through it themselves.  
 
For my family(support system),I printed off pages and pages of stuff. Also sent them to sites to read. What not to say, what to do and say.  
 
It is tough you,but can affect your family too.

Thank you OP, I'm in a similar situation. But I probably don't have the courage to post here, and I found some really useful info

I am willing to lend an unbiased ear if you want to get stuff off your chest, so to speak. Can also share the meditations that I use, if you are interested in that.

I love that this is a popular discussion and that so many people have wonderful suggestions for you!  
 
MDAM has an office in Brandon and we run support meetings, have many resources and we are here to help - there is no fee.  
 
Please contact my office at 204-725-1232 or you may email me at connier@mooddisordersmanitoba.ca  
 
The office will open after the holidays on January 3 - thanks everyone for keeping the discussion going..so important to realize that with any mood disorder the personal work has to be consistent and regular. By talking about it we dispel the stigma and no one is exempt from a mood disorder. We all suffer from depression or anxiety at some point in our lives. Please take care "tangerinetoes" and let me know if MDAM can help you in any way.

Hi,  
 
First off I am sorry you are dealing with depression but good for you for reaching out. Have you ever heard of exogenous ketones? They have been proven to help with depression. If you are interested let me know and I can share more information with you, the company website, along with testimonials of people it has helped.  
 
Take care!  
 
Edited by Jacquie381, 2017-01-09 14:43:14

I have also been recently been diagnosed as having GAD with severe Panic Attacks. First, good on you for seeking help. That, and telling loved ones has been the best thing I have ever done. Yes, you might get "Well, just get over it", but you may also get, "yep, so and so (in my own family!) experienced this when..." It was such a relief to know I wasn't LAZY, CRAZY, or SEEKING ATTENTION. Next, glad to here that you have medication. It's not a permanent solution, but it smooths the way for you to seek other methods of treatment. Seek a counsellor through your doctor and RHA. They are free. If you need further help, they will help you with that, too. Also, there are a lot of very helpful apps (some free: some not) that allow you to journal, meditate, follow relaxation techniques, etc. There are also hundreds of online support groups. I wish you the best on your journey!

headabovewater said "I have also been recently been diagnosed as having GAD with severe Panic Attacks. First, good on you for seeking help. That, and telling loved ones has been the best thing I have ever done. Yes, you might get "Well, just get over it", but you may also get, "yep, so and so (in my own family!) experienced this when..." It was such a relief to know I wasn't LAZY, CRAZY, or SEEKING ATTENTION. Next, glad to here that you have medication. It's not a permanent solution, but it smooths the way for you to seek other methods of treatment. Seek a counsellor through your doctor and RHA. They are free. If you need further help, they will help you with that, too. Also, there are a lot of very helpful apps (some free: some not) that allow you to journal, meditate, follow relaxation techniques, etc. There are also hundreds of online support groups. I wish you the best on your journey! "

Sorry to hear of your fight also. Glad to hear you are on proper medication. Please (you probably know), don't mix it with that holistic crap.  
 
If you are going to successfully treat depression you have to find the right medication from a skilled doctor and an excellent support from the Mental Health Centre is a mental health worker.  
 
It scares me when people talk of holistic medication. This is not just an itch or a scratch, this is a life and death illness, like cancer. It deserves the proper treatment by a doctor.  
 
I have been in CAP three times in the last year due to medication changes, so know enough to know what I am talking about.  
 
So, good luck to you!