It was National Mental Health week last week, but for those battling depression, this topic didn’t end with the week. 1 in 5 Canadians will deal with a mental health issue at some point in their life. The other four will be affected by a friend or loved one that will. Depression and Anxiety Disorder are the fastest rising diagnosis in mental health today, they have become the number one cause of missed work disability. At our Depression Workshop last week, I shared some strategies to aid in the battle. These come from my 25 years of experience working with patients, some practical suggestions from people that struggle with depression, and from research I have done on the topic. A particularly good book on the subject that I found is called
“The Mindful Way through Depression” by Williams, Teasdale, Segal and Kabat-Zinn.
One tip that is extremely helpful to share how you are doing with those around you is to rate your current mood/state on a scale of 1 to 10. This allows those around you to know if you are having a low day, without having to use a lot of emotionally draining descriptive language to communicate how you are doing. If your day is a 2/10, then family will know that extra consideration is needed, and expectations will be different than a 7/10 day. There should be no judgements on a “low score”, frustration at a low day will only perpetuate the low mood. Experts warn that focusing on the gap between where one thinks their mood should be and how one actually feels will only serve to increase depression. Acknowledge how you feel in that moment, and take whatever steps you have found help you when you are in that state.
When one is having a low day or series of low days, it is important to avoid unnecessary, negative outside influences. There may be a period when you may choose not to watch or listen to the news. You may decide it is necessary not to “keep up” with a family or work drama. You may choose to limit over-time or extra work assignments if at all possible.
While dealing with a low mood, it is important to practice mindfulness, staying present and not allow yourself to be pulled into ruminating on past failures or future worries. Complete a simple task that you can accomplish in a manageable amount of time. Clean out one drawer. Don’t tackle cleaning your whole room, but take one drawer and tidy it out. Focus on the task and feel a sense of accomplishment as it is finished!
Crafts are a great way to practice mindfulness and harness creative juices. Take up knitting! Do what you enjoyed doing when you were 10 years old. Many of us do activities because they are good for us, even our leisure activities seem to have an underlying purpose to further our career or build friendships with the “right” people. When we were younger than 10, we did things just because we liked them. We didn’t care if we were a talented artist, we did art because we found it fun! It didn’t matter if we didn’t have natural rhythm or dance skills, we played an instrument or took ballet for enjoyment. Somewhere along the line we stopped doing things because we didn’t think we were “good enough” at them or that they would serve us. Before we were 10, we didn’t think that way. If you are battling depression, look back to what you enjoyed as a child and take up that hobby again. It doesn’t matter if your art will ever be displayed- the process will be beneficial to you.
When we are dealing with depression or anxiety, our schedule is our friend. Sleep is frequently challenging, but if you allow yourself to stay up later and later, sleeping in later and later each day, you will confuse your internal clock. You will also get off sync with friends and family that can support you during your challenging time. Sleep experts agree that a consistent bed-time and wake-up time are important for healthy sleep. If sleep is elusive and you are really tired, allow yourself only limited short naps, so that you will be able to sleep the next night. Make a plan for the time after your nap that will get you out of bed. Audio books or “white noise” sleep soundscapes can be helpful in getting better sleep. Of course your diet will affect the quality of your sleep and energy levels, so examine what you eat and drink and consider how you may alter these to improve your mental state.
Exercise is extremely helpful in improving mood, and helping with sleep disturbances. Don’t exercise too late in the day. If you find it difficult to motivate yourself, try finding someone to exercise with and pick a form of exercise you really enjoy. Cardiovascular exercise will release endorphins and improve mood, increase day-time energy and help night-time sleep. Yoga and Tai Chi, which include stretching, movement, mindfulness and breath-work may be very helpful.
Finally, get regular Network Care through your challenging times. Learning to recognize and release tension as it is stored in your body is extremely important. Practice SRI daily (see the links on our website to watch videos teaching the first 3 stages) and keep a journal as you become aware of tension patterns in your body, noting the relationship with your body’s tension and your mood.
There is no simple solution to the challenge of battling depression, but there is hope. Find what strategies work best for you and employ them. Share with those close to you about the battle. The stigma associated with mental health challenges is gone, and this is a battle that is best fought together!