Self-talk
Talk to yourself, no that doesn’t mean you’re crazy. You help your depression by telling yourself that you will get through this, there is always hope. Use positive affirmations; mine was and still is; ‘one day, one hour, one minute at a time’. Keep your thoughts in the moment; not in the past and not in the future. All you have is right here, right now, this very moment, nothing else. The past is gone, the future you have no control over; what you have is this moment right now. When you are feeling very anxious or having a panic attack; remind yourself that this will not last forever, ride out the storm; it will pass. Remember to breath and concentrate on your breathing, when your mind wanders to other thoughts, bring it back to your breathing. Before you know it you will be calm again. Always tell yourself that these feelings, sensations, and thoughts will not harm you; you will get through this and eventually they will get fewer and fewer. So again, you can talk your way through this, it really works. You are stronger then you think!
Medication
If you are on medication, make sure you take it around the same time everyday and try never to miss a dose. Mornings are the worse and hardest for me, so I make sure it’s then I take my medication. Taking your medication gives you a sense of, you’re doing something to make this better. Medication right now as helped me and I would not be without it. I even carry a small portion in a little pillcase and put it in my pocket everyday; just in case. Again it just eases my mind just knowing that I have it close by. So always take your medication; no excuses!
Support
People with mental illness most often have a tendency to isolate themselves from everyone. This is not a good practice, you will need support from others. A good place to start is family and close friends; be very cautious here because not everyone will “get it” or understand what you are going through. But you will get to know who does and who doesn’t. So concentrate on those that does. Social media can help; You Tube as helped me a lot, one guy in particular called bignoknow; just do a search, he has been where we are and totally gets it. Also the NL Government as a website called “Bridging the Gap” that can be a source of support. Most importantly, seek out someone you can talk to who as been down this road before and have survived! People cross our paths, not by chance, but for a reason. I was just recently approached by a man who heard my story and told me a little about his. I’ve seen this person around and I would never have suspected that he suffered from a mental illness that is so parallel to mine. It encouraged me so much to know that I am not alone, that there are definitely others who have been where I am and have survived. And I will too and so will you! I also find support through my church; a church family gives you the feeling of belonging and surrounds you with people who care.
Meditation/Prayer
This is one battle in your life that you will and cannot fight alone. No medication, talk theraphy, no doctor will cure you. You will have to turn to someone greater. You will have to rely on an higher power and for me that is God. For me, meditation and prayer went hand in hand. Time alone when you can talk, plead and seek God’s help and strength. Without Him I would not be where I am today. So trust even when your faith is small. Pray! Pray! Pray!
Exercise
This doesn’t mean you have to run a marathon. It just means you have to get up and move, even when you don’t feel like it. I remember when I was really sick my doctor recommended that I start of with a five minute walk. Even that was a lot when I was so acutely ill. But everything in baby steps, I gradually worked up to thirty minutes. But just getting out of the house and getting some fresh air into your lungs can make you feel a little better.
Routine & Structure
Lastly, you have to have routine and structure to your day. Just get up, dress up and show up; my motto for each day. Get up and make your bed, wash dishes, do laundry, anything to make you feel you are contributing and accomplishing something. Also, outside things like; go grocery shopping, this can seem impossible to do but gradually work into it. Maybe go to the Post Office. It’s the little things that help. Also as part of your daily routine; you can start journaling. Write down your thoughts and feelings in a book. Just getting it out on paper can make you feel a little better; a release. Just don’t think about doing something, do it!
Hopefully this guide will help in some way. I wish there were more I could do to take away the pain, despair, hopelessness and struggle that I know you are having because I have been there and still struggles today but I am doing much better. Remember; one day, one hour, one minute at a time. WE WILL GET THROUGH THIS!