We all have bad days and the ups and downs of daily living can really
wear us out. Sometimes, we notice that we are having more down times than
up, and the feelings of sadness or hopelessness can begin to dominate our
outlook.
If you used to feel good, happy, and productive and now you are sad and
have trouble getting the smallest tasks finished, it is a good idea to
take the time to explore the changes.
Thoughts of death or suicide Note: if you are in immediate crisis,
or seriously considering suicide, you should go to the nearest emergency
room or phone 911 for help.
If you have several of these symptoms and feel down for more than two
weeks, you might be experiencing depression.
Depression can range from normal, mild “ups and downs” to severe
depression that lasts a long time. Women are more than twice as likely to
experience depression as men. Maybe it is hormones or genetics, but the
stress of daily living, raising a family, responsibilities at work,
finances, and the expectation that we should be “super women” might also
contribute to this statistic. Depression doesn’t just affect us. When we
feel lethargic and sad, our partners and children notice. This change in
mood can affect our job performance as well. If you think you might have
depression, consult with your doctor to see if medication is the right
choice for treating your symptoms.
I often tell my clients that depression is a sneaky disorder.
Depression says, “Stay in bed and you’ll feel better,” when in fact,
getting up and moving can actually help your brain produce the chemicals
it needs to help you feel better. Here are some ways to help you regain a
sense of balance.
Get back into a routine – get out of bed in the morning, get a
shower, and get dressed. Go to bed at a reasonable time so your internal
clock can readjust. This sounds so simple, but depression can make it very
difficult. Work every day toward returning to your own personal
routine.
Eat regularly and healthfully - Often, when we are depressed, we
don’t want to eat, or we only choose “comfort foods” that feel good
initially, but don’t help us nutritionally. Make a choice to eat proteins,
vegetables, carbohydrates, and fruits, every day. If you don’t have an
appetite, decide to eat something at mealtimes, even if it is only a small
amount, to help your system get back on track.
Drink plenty of water - Most of us don’t drink enough water and
it helps your body function at its best. Drinks with caffeine or
sweeteners are not the same as pure water.
Avoid alcohol which can make you feel more depressed.
Exercise – Gee, the last thing we want to think about when we
are depressed is exercise. However, exercise helps our brains produce
chemicals that make us feel good and it gets more oxygen into our system.
Check with your doctor if necessary, and start out with small goals and
gradually increase your time and exertion as you get stronger.
Talk about your feelings with a therapist - It is good to have
someone to talk with during rough times. Additionally, you can work
together to understand events or triggers that might have contributed to
the depression.
Drink plenty of water – No, this isn’t a typo – drinking water
can help clear toxins from your body. I believe there is a strong
connection between our emotions and how our bodies feel and function.
Giving your body what it needs can help restore balance to your
system.
Be gentle with yourself - Having depressive symptoms can feel
scary and frustrating. You are giving yourself, your partner, and your
family a gift by working to take good care of yourself.
ABOUT THE AUTHOR
Cynthia McKenna is a therapist and life-coach who helps people
transform their lives. Her goal is to help people have more joy and peace
in their daily living. Cynthia works with individuals, couples, and groups
in the Texas Hill Country. She also works with clients online and by
phone. For more information or to make an appointment, visit Cynthia
McKenna’s website http://cynthiamckennacounseling.com/
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