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Dealing with Depression

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TOPIC:   12 Depression Busters 


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CURVYGIRL1973
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9/17/08 3:28 P

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I just found this...thank you so very much for posting it - just what I needed right now!

emoticon


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TDRIVE1CRAZY
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7/8/08 1:21 P

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Thanks for the post. I have been at a valley (low) moment here lately. I feel so hopeless, all I do is cry. I will work on these busters, hopefully I'll find at least 1 - 2 to help make me feel better.

Edited by: TDRIVE1CRAZY at: 7/8/2008 (17:21)

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REDHEDREGI
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7/4/08 2:17 A

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Thanks! I'm always looking for tips while dealing with my everyday struggles with depression. My biggest problem is that I just sleep. Can't find the 'energy' to even do these things. How do I find the drive without lying down?

Edited by: REDHEDREGI at: 7/4/2008 (02:16)

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BEYESJ12
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7/1/08 6:03 P

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Thanks, I taped this to my bathroom mirror


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RTLIFESTYLE
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7/1/08 5:30 P

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This quote is so good and true. I am going to print it and put it on my refrig. Thanks for sharing the quote. I always say "Live today as though it where your last day"

rtlifestyle
Co-leader Emotional Eaters
Spark Motivator

Don't get discouraged. Look at today only. We can't change yesterday.

Coming together is a beginning; keeping together is progress; working together is success. SP quote


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TLVNSL
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6/30/08 11:40 A

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That is one of my favorite quotes.... I have it on the bookshelf on my office - printed on a pic I found of a rainstorm.... Praying that today - you dance....


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EQUUS256
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6/17/08 12:52 P

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Thank you for sharing

Life is not about surviving the storm - it is about learning to dance in the rain!

Every day is a new day to succeed or fail - but you have to get out of bed first!

CO Leader Horse Lovers United


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SHERRYMC1966
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6/17/08 12:10 P

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Thank you so much for the ideas.. I'm having a rough day and needed some help...

Scooby Doo is my hero!!


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ELLEJ9
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6/15/08 4:09 P

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Also what helps because I only recently discovered it on Spark People. Pick a task to do and felt an appreciation for your self - after you accomplish the goal. I never believed this was true until I just start DOING IT! I just had to make a beginning and I would be sucessfully diverted. To get me through my case of the eff it's. Of course because now that I know that it is true and it works I really don't want to do it. Because I like my squishy, warm, dirty, diaper that I sit in! Thank you very much! Ooh! I swear - my self - pity it is the best booze of all...ERGH! emoticon

Edited by: ELLEJ9 at: 6/15/2008 (16:08)
Self-Love, my liege, is not as vile a sin, as self neglecting.
- Shakespeare, King Henry V


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WLSGINI
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6/11/08 3:48 P

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Naolee, Thanks for the list. I printed it and it is going in my purse so I can refer to it often. Today Number 12 was most helpful. I often get so caught up in my head that I forget, none of my mental gymnastics will help me to accomplish anything and I can always try to relax and wait for tomorrow.

Sherri
________________

A little Consideration, a little Thought for Others, makes all the difference. Winnie The Pooh

Goal 1: 10 pounds gone by Sept. 12 (Reward - new shoes)
Goal 2: 20 pounds gone by Oct. 12 (Reward - facial)
Goal 3: 30 pounds gone by Nov. 12 (My bday reward a spa day)



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BIGCHUCKWSR
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6/9/08 12:50 A

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Helllo roomies. how is everyone doing today?? I'd love to findout what the 12 I items are


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AUBERGINETOPS
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6/8/08 4:12 P

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Thank you for this list! These techniques really do work; it's nice and encouraging to read your experiences with them.


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GRACELET
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5/22/08 6:41 A

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HI Naolee, Thanks so much for the helpful list. I cut it and pasted it to refer to as well. Have a nice day...emoticon


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-STARRYEYED-
-STARRYEYED-'s Photo Posts: 3,740
5/20/08 4:51 P

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good ideas - thanks!

Alayna

"Our bodies are gardens - our will are the gardeners." ~Shakespeare


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SOPHIE17
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5/16/08 2:45 P

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This list is a blessing to me today, since I'm fighting losing battle w/ it right now.

"You must do the thing you think you cannot do." -E. Roosevelt


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BELLE781
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5/16/08 3:29 A

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Thanks so much for the listemoticon

I have been depressed for most of my life, since my early teens. I am now 26. I can definitely agree with exercise (and the rest of the list) as a means of helping ease depression...my problem is that every time I do have a chance to think, the sadness still comes back from time to timeemoticon


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PAGIRL09
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4/6/08 3:11 P

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thanks for the ideas :)



MAXFOCUS
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4/1/08 10:17 A

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What a great list - thank you.
emoticon



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CAEJJE
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3/9/08 12:44 A

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Thanks. I did a copy and paste also. This will go on my fridge.emoticon

Edited by: CAEJJE at: 4/1/2008 (20:41)

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DONNAANGELPIE
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3/8/08 10:11 P

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NOLA,
Thanks so much for your post. It helped a lot!

Dona


 
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LESLIEJEAN43
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3/2/08 8:14 A

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Fabulous!! Thank you.
Leslieemoticon

"Any idiot can face a crisis. It's the day-to-day living that wears you out."
---Anton Chekhov



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DUCHESSSAMMI
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3/2/08 2:52 A

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Awesome list!! Thanks for Sharing that -It will really help me.


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SPIRIT_ANGEL
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2/29/08 1:16 A

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emoticonGREAT JOB I WILL PRINT THIS OUT.
SPIRITANGEL


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WORKOUTWITHPAM
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2/28/08 6:45 A

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Very good advice. Thank you so much for sharing this with our group.

Pam

Co-Leader of the Fitness Instructors Team

Senior Moderator of the Dealing with Depression Team

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=953


I am not a medical professional or a trained counselor. Please seek professional advice about treatment options.


TXHAZEL
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2/27/08 4:55 P

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Thanks for the list I have just discovered some new motivation!

Edited by: TXHAZEL at: 2/27/2008 (16:54)

 
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HAKUKLA
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2/27/08 4:27 P

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Also on the thought of fighting off depression I've made myself a little tresure box with picture, quots and other little trinkets, It helps to look at these when down. The problem is sometime you forget about all the helping aids.
I've been down lately, Your list really help me start to pull mysef up.

helen


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HAKUKLA
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2/27/08 4:24 P

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Thanks for sharing all of this. My therapist has been working on a similar idea, Reading yours made it finally click for me

helen


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DWDMOTHERHEN
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2/27/08 4:03 P

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NAOLEE That is so great! Dang, I wish I'd written it!
Copied, pasted and saved for future reference.
Thanks!
Jodi

Edited by: DWDMOTHERHEN at: 2/27/2008 (16:02)
My blog for women with depression is:
adarkershadeofblue.wordpress.com/
My "dealing with issues" blog is:
motherhensnest.wordpress.com/

Former Senior Moderator abd Co-moderator of the Dealing with Depression SparkTeam
I am not a medical professional or a trained counselor. Please seek professional advice about treatment options.


BEANIEBUTT
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2/27/08 4:00 P

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That is a good list. I love my blankie. Well, it isn't really a blankie. It is a prayer shawl that the ladies at my church knitted for me out of the softest yarn you could possibly imagine after i was diagnosed with Fibromyalgia and was suffering in so much pain and then got a severe bacterial infection and couldn't seem to get rid of it and got very sick. I cuddled up inside of it from morning until night and felt so secure and safe in it and knew that I would soon be well because I was surrounded in their love and prayers. And I did get better and now, for some reason, my pain has not been that bad and I am much healthier than I was before.
D-D

Isaiah 40:31
But those who wait upon God get fresh strength.
They spread their wings and soar like eagles,
They run and don't get tired,
they walk and don't lag behind.

From the Message Bible)


 
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SASSYCHRIS1952
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2/27/08 2:49 P

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I cut and pasted it---thanks!

CHRIS

Many of life's failures are people who did not realize how close they were to success when they gave up.
Thomas A. Edison


I may not win any marathons or races, but I WILL make it to the finish line.

I have replaced saying "I can't" with "I'll TRY".

Rome wasn't built in a day, but it CAN be built.

Twitter@chrisgeorgiade1



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GRANDMAAMIE
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2/27/08 2:44 P

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NAOLEE THAT WAS GREAT THANKS FOR SHARING SOMETIMES YOU JUST DONT THINK OF THINGS THAT CAN HELP YOU A BOOK IS GREAT

Edited by: GRANDMAAMIE at: 2/27/2008 (14:43)
.* ) .*) -::-
(.(*. ♥.*)
{.+*+AMIE+*+*+{ ;. .*}.* .**+* SORRY ABOUT CAPS NOT YELLING VERY POOR EYE SIGHT DIABETIC +++++ HUGGS

Stop living life for what's around the corner and start enjoying the walk down the street.
***************************

NEVER LOOK DOWN AT ANYONE UNLESS YOUR HELPING THEM UP!
****************************

This life is yours. Take the power
to choose what you want to do .


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BIGEASYELLEN
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2/26/08 10:32 P

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Great ideas. Thanks.

"Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body." 1 Corinthians 6:19-20


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CANINELOVER1
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2/26/08 9:20 P

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Great advice Thanks for sharing that with us. I think I will have to take a serious look at that and put it to good use.

For that which does not kill us will make us stronger.

You can judge the heart of a man by his treatment of animals.


NAOLEE
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2/26/08 4:56 P

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I like to read a lot. When I read I feel like I'm living in another world.

Show hospitality to strangers for, by doing that, some have entertained angels unawares.
Never stop helping others because others think that they abuse you. That stranger can be Jesus and you lose the opportunity to serve, even in something simple.


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SUSANMICHELLE81
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2/26/08 4:38 P

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Thanks for great advise. Especially about reading a good book. Reading is what I do when I need some down time and need to take my mind off of something.

Susan


 
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WANT2BFIT143
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2/26/08 3:24 P

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WOW! That is an awesome list I am going to print it and use it to help me. I have noticed that I have been in a funk lately and I just can't seem to pull myself out of it. Thanks! This just might be the help that I needed.


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POOKALOKI
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2/26/08 12:07 P

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Great idea! Thanks for sharing... I can relate to the distractions... that helps with panic attacks...




SADWHITEWOLF
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2/26/08 10:52 A

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That's a really good list. Thank you for sharing that.


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NAOLEE
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2/26/08 10:43 A

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12 Depression Busters

A toolbox of ways to overcome everyday emotional struggles and find peace.

By Therese J. Borchard

My therapist helped me to build a personalized "toolbox": a list of a dozen depression busters to direct me toward mental health, and an emergency lifeline in case I get lost along the way. I consult these 12 techniques when I panic, when I get pulled into addictive behaviors, and as armor in my ongoing war against negative thoughts. Here they are: twelve strategies to take us all to the promised land of recovery from depression.
1. Get Some Buddies

It works for Girl Scouts, depressives, and addicts of all kinds. I remember having to wake up my buddy to go pee in the middle of the night at Girl Scout camp. That was right before she rolled off her cot, out of the tent and down the hill, almost into the creek.
Our job as buddies is to help each other not roll out of the tent and into the stream, and to keep each other safe during midnight bathroom runs. My buddies are the six numbers programmed into my cell phone, the voices that remind me sometimes as many as five times a day: "It will get better."
2. Read Away the Craving

Books can be buddies too! And when you are afraid of imposing on others like I am, they serve as wonderful reminders to stay on course. When I'm in a weak spot, especially with regard to addictive temptations, I place a book next to my addiction object: the Big Book (the Bible) goes next to the liquor cabinet; some 12-step pamphlet gets clipped to the freezer (home to frozen Kit Kats, Twix, and dark chocolate Hershey bars); and I'll get out Melody Beattie before e-mailing an apology to someone who just screwed me over.
3. Be Accountable to Someone

In the professional world, what is the strongest motivator for peak performance? The annual review (or notification of the pink slip). Twelve-step groups use this method--called accountability--to keep people sober and on the recovery wagon. Everyone has a sponsor, a mentor to teach them the program, to guide them toward physical, mental, and spiritual health.
Today several people together serve as my emotional "sponsor," keeping me accountable for my actions: Mike (my writing mentor), my therapist, my doctor, Fr. Dave, Deacon Moore, Eric, and my mom. Having these folks around to divulge my misdeeds to is like confession--it keeps the list of sins from getting too long.
4. Predict Your Weak Spots

When I quit smoking, it was helpful to identify the danger zones--those times I most enjoying firing up lung rockets: in the morning with my java, in the afternoon with my java, in the car (if you've been my passenger you know why), and in the evening with my java and a Twix bar.
I jotted these times down in my "dysfunction journal" with suggestions of activities to replace the smokes: In the morning I began eating eggs and grapefruit, which don't blend well with cigs. I bought a tape to listen to in the car. An afternoon walk replaced the 3:00 smoke break. And I tried to read at night, which didn't happen (eating chocolate is more soothing).
5. Distract Yourself

Any addict would benefit from a long list of "distractions," activities than can take her mind off of a cig, a glass of Merlot, or a suicidal plot (during a severe depression). Some good ones: crossword puzzles, novels, Sudoku, e-mails, reading Beyond Blue (a must!); walking the dog (pets are wonderful "buddies" and can improve mental health), card games, movies, "American Idol" (as long as you don't make fun of the contestants...bad for your depression, as it attracts bad karma); sports, de-cluttering the house (cleaning out a drawer, a file, or the garage...or just stuffing it with more stuff); crafts; gardening (even pulling weeds, which you can visualize as the marketing director that you hate working with); exercise; nature (just sitting by the water); and music (even Yanni works, but I'd go classical).
6. Sweat

Working out is technically an addiction for me (according to some lame article I read), and I guess I do have to be careful with it since I have a history of an eating disorder (who doesn't?). But there is no depression buster as effective for me than exercise. An aerobic workout not only provides an antidepressant effect, but you look pretty stupid lighting up after a run (trust me, I used to do it all the time and the stares weren't friendly) or pounding a few beers before the gym. I don't know if it's the endorphins or what, but I just think--even pray--much better and feel better with sweat dripping down my face.
7. Start a Project

Here's a valuable tip I learned in the psych ward--the fastest way to get out of your head is to put it in a new project--compiling a family album, knitting a blanket, coaching Little League, heading a civic association, planning an Earth Day festival, auditioning for the local theatre, taking a course at the community college.
I went to Michael's (the arts and crafts store) and bought 20 different kinds of candles to place around the house, five picture boxes for all the loose photos I have bagged underneath the piano, and two dozen frames. Two years later, all of it is still there, bagged and stored in the garage.
However, I also signed up for a tennis class, because I'm thinking ahead and when the kids go off to college, Eric and I will need another pastime in addition to reading about our kids on Facebook.
8. Keep a Record

One definition of suffering is doing the same thing over and over again, each time expecting different results. It's so easy to see this pattern in others: "Katherine, for God's sake, Barbie doesn't fit down in the drain (it's not a water slide)" or the alcoholic who swears she will be able to control her drinking once she finds the right job. But I can be so blind to my own attempts at disguising self-destructive behavior in a web of lies and rationalizations.
That's why, when I'm in enough pain, I write everything down--so I can read for myself exactly how I felt after I had lunch with the person who likes to beat me up as a hobby, or after eight weeks of a Marlboro binge, or after two weeks on a Hershey-Starbucks diet. Maybe it's the journalist in me, but the case for breaking a certain addiction, or stopping a behavior contributing to depression, is much stronger once you can read the evidence provided from the past.
9. Be the Expert

The quickest way you learn material is by being forced to teach it. I adamantly believe that you have to fake it 'til you make it. And I always feel less depressed after I have helped someone who is struggling with sadness. It's the twelfth step of the twelve-step program, and a cornerstone of recovery. Give and you shall receive. The best thing I can do for my brain is to find a person in greater pain than myself and to offer her my hand. If she takes it, I'm inspired to stand strong, so I can pull her out of her funk. And in that process, I am often pulled out of mine.
10. Grab Your Security Item

Everyone needs a blankie. Okay, not everyone. Mentally ill recovering addicts like myself need a blankie, a security object to hold when they get scared or turned around. Mine is a medal of St. Therese that I carry in my purse or in pocket. I'm a bit of a scrupulous, superstitious Catholic (I fit the religious OCD profile), but my medal (and St. Therese herself) give me consolation, so she's staying in my pocket or purse. She reminds me that the most important things are sometimes invisible to the eye: like faith, hope, and love. When I doubt all goodness in the world--and accuse God of a bad creation job--I simply close my eyes and squeeze the medal.
11. Get on Your Knees

This would be the addiction-virgin's first point, not the eleventh, and it would be followed by instructions on how to pray the rosary or say the Stations of the Cross. But I think that the true addict or depressive need only utter a variation of these two simple prayers: "Help!" and "Take the bloody thing from me, now!"
12. Do Nothing

If you do nada, that means you're not getting worse, and that is perfectly acceptable most days. After all, tomorrow is another day.


Show hospitality to strangers for, by doing that, some have entertained angels unawares.
Never stop helping others because others think that they abuse you. That stranger can be Jesus and you lose the opportunity to serve, even in something simple.


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