[quote]zenontheterrible wrote:
Some good advice on here, as someone who’s had a couple bouts of severe depression i will throw in my 2 cents as well.
First of all, one of the worst things i used to do was be ashamed of my depression. I felt like because i was depressed i was weak and i had all sorts of other negative thoughts associate with this. But the thing is - everyone gets depressed. Its not worth being ashamed about, the shame only amplifies the problem. Negative thoughts, at first are just negative thoughts, but once we repeat them to ourselves enough, while we are in a down state, our body begins to associate these thoughts and hormonal profiles together. If you are not careful it gets to the point where every time you think certain thoughts your body will release a cascade of hormones that make (and keep) you depressed. You then feel so shitty all around that it becomes difficult not to be depressed. The other thing with negative thoughts, is they can become like an itch we know we shouldn’t scratch but the more you try to ignore it the harder it seems to become. The more you scratch this itch, the more ingrained the itch becomes, the itchier it becomes! But, the more you ignore the itch, the easier it becomes to ignore that itch, and eventually, the itch goes away altogether. Ignoring the itch is like getting your second wind while jogging. The first 5-10 minutes of jogging are the hardest (while your body switches from burning sugar in your liver to body fat) but once you get your second wind, suddenly you feel great again and can keep pushing. Remember this when you are trying to ignore that itch - replace it with other happier thoughts (cock block the negative thoughts) and you will get a second wind and feel great about it! Remind yourself how great you are going to feel when you defeat that negative thought pattern.
Secondly - about medication. Anti-depressants won’t “cure” the part of your brain that is making you depressed, but they will suppress it a great deal. If you are only sorta depressed i found they don’t help much, but if you are in the downward spiral of severe depression they can make a big difference, because the drugs will stop the negative hormonal cascade that your body has begun to associate with certain thought patterns. Medication can allow you to take a step back and “see the forest for the trees” While you are on medication is a great opportunity to examine your own thought patterns, to analyze them, and decide how you are going to change them. Don’t over analyze your situation in life, don’t judge yourself about mistakes you’ve made in the past, and don’t worry about mistakes you will make in the future. Instead what i mean by analyze your thought patterns is ask yourself “is this helpful?” and if it isn’t find a thought pattern that is helpful and replace it with that one. When ever you find yourself starting to repeat your mantra of depression, instead replace it with your new thought that is going to help you become the person you want to be. Remind yourself how awesome you will feel when you hit your second wind, and replace that negative thought with a helpful one.
Thirdly - on exercise. As everyone has pointed out exercise can help a great deal, and it can, but i would caution against over doing it. When i was depressed i would still go for my workouts and i would feel so awesome during them that i wouldn’t want to stop and i would just keep pushing myself and pushing myself, but the problem was i would push myself so hard that the next day i just felt like trash, everything i did hurt and made me tired… its hard to be positive when everything you do hurts! Instead i would recommend doing some light to moderate exercise everyday, just enough to get those endorphin’s going, but not enough to wipe you out. I recommend working out everyday because those endorphin’s can really push you through a tough day, but i also recommend moderation because the stress from a really tough workout can push you over the edge.
Fourthly - on music. Music for most people carries a great deal of emotional attachment. Songs that i loved as a teen always cheer me up, and songs that i associate with ex girlfriends or bad memories always bring me down. For me i fucking love the bands nirvana and city and colour, but i can’t listen to more than 1 or 2 songs at a time because they have a profound emotional affect on me that can really bring me down. Especially nirvana. On the other hand i can’t help but feel pumped after i listen to the song “kickstart my heart” or blast other upbeat songs that i have good memory associations with. Music, like medication and exercise can be a very powerful tool for dictating and controlling your emotional state. Use this as a tool, write down songs that make you feel awesome - listen to them when you are feeling like shit. Stop listening to anything that makes you feel crappy, if its something you really love then you can come back to it when you’ve beat this depression thing, but for now its not helpful.
Fifth - stop watching tv, and reading magazines. Don’t watch the news. At least for now. When you are bored and tempted to flick on the tube, instead call a friend (or family), or read a book, or hit the gym, or go for a walk in the park. If you do want to watch something, try to watch something that is going to cheer you up like maybe some good stand up comedy, and watch it with a friend or family (shits always funnier with other people around).
Sixth - don’t be a pessimist, don’t be a realist, work on being an optimist. Listen there are rich people in the world that are depressed as fuck and hate their lives. There are other people who are poor and fucking love life. Economic and social status make life easier, but they are not what makes us happy or sad. What makes us happy or sad is our outlook, our view on the world. We can choose to be thankful for what we have and remember the good times, or we can choose to dwell on what we don’t have and remember the bad times. It is ultimately up to us, its not easy to change how you think, but it is simple. Actually its remarkably similar to weight training. In weight training you put your time in and try to make progressive gains. It wont’ seem like much over the course of a month, but over a year it adds up. Over ten years your stronger than you ever thought you could be - its the same with being optimistic. The first little while seems stupid and silly, then after awhile you realize its working, and after 10 years you’re happier than you ever thought you could be.
anyways i’m going to end here for now. Best of luck with whatever you’re going through. You can do it!
Zen
you said a lot of good stuff. what i think gets at the heart of the matter for me is the “cascade of hormones”. Because I have a tendency to be anxious and to get mad quickly if i get no satisfaction I will play certain thoughts over and over. Plus I’ll be honest. I was on meds 37.5mgs of veneflaxine ok… Because i was no longer getting them in the time released form what i was getting was a tablet and it had to be cut into 2 , take one in the AM. And one in the PM. well i forgot to take the one in the PM and this became a habit ok several months of this. Frankly before some shit hit the fan I was doing ok with only half ok. Then I had an accident outside of the gym, and this impacted me at the gym or in my lifting . a series of events happened. So stress was building up and some of it had no resolution plus some of the things I did to spend most of my day were so routine that I was experiencing nothing new. The straw that “broke the camels back” was me going to the gym and coming in contact with a person who wanted me to “train” him ok. I told him I couldn’t do it at the gym cause I could get kicked out, but i could at my house. This person btw only trains chest and arms lol… But he’s a good kid who with the right help could do just fine. So I am getting ready to leave and he says can you spot me? Sure I said. So i am spotting him and he’s coughing in my face yeah he was sick!! WTF so guess who got sick… yup so besides my accident now i am feeling like shit, I think i might have pushed a workout in this state so that put me in a whole of sorts, then BAM! the cascade of adrenaline ( i am assuming that’s what it is, fight or flight response hit me.) That exhausted the heck out of me, that’s when I started to feel overwhelmed and had some panic attacks and couldn’t rest, how could i with so much adrenaline…
So what you say makes sense. I think its all about managing stress, knowing when to back off but you know failing to know and being hit with the panic and the fight or flight response is a hell of a price to pay. Its taken about 3 weeks to start to minimally feel somewhat better. But again yes you have to get the fight or flight response behind you to start the healing process.
hey thanks for your thoughtful response.