++ 6 Ways to help yourself through depression ++

    6 WAYS  TO  HELP YOURSELF THROUGH  DEPRESSION.

+ Don’t bottle things up. If you’ve recently  had some bad news, or a major upset in your life, try to tell people close to you about it and how it feels. It helps to re-live the painful experience several times, to have a good cry, and talk things through.  This is the mind’s healing  mechanism.

+Do something.  Get out of doors for some exercise, if only for a long walk. This will help you to keep physically fit, and you may sleep better. This will help you take your mind off those painful feelings which only make you more depressed when allowed to sweep over you.

+ Eat a good balanced diet,  even though you may not feel like eating. Fresh fruit and vegetables are especially recommended. People with severe depression can lose weight and run low on vitamins, which only makes matters worse.

+Resist the temptation to drown your sorrows. Alcohol actually depresses mood, so while it may give you immediate relief, this is very a temporary and you may end up more depressed than ever.

+Don’t get into a state of not sleeping.  Listening to the radio or watching TV  (it’s on all night) while you are resting your body will still help, even if you’re not actually asleep, and you may find that you drop off because you’re no longer worrying about not doing so!

+Remind yourself that you are suffering from depression–something which many other people have gone through –and that you will eventually come out of it, as they did, even though it does not feel like it at the time. Depression can even be a useful experience, in that some people emerge stronger and better able to cope than before. Situations and relationships may be seen more clearly, and you may now have the strength and wisdom to make important decisions and changes in your life which you were unable to do before.”

SOURCE: Depression. pg. 9. Pamphlet published as a service to the Royal College of Psychiatrists. Reprinted in THE ANTIDEPRESSANT TABLET,  Number 1  Number 4.

NOTE: This post was first published as a BLOG in September 30, 2015.

You can click onto the “tools of recovery”  listed on the  drop  down   menu at the Depressedanon.com website to discover more helpful tools for recovery from depression.

I now have the key that unlocks my prison of depression

In the Promises of Depressed Anonymous, we know that they will materialize  if we work for them. What kind of work do we need to do?

In the Depressed Anonymous Publication,  I’ll do it when I feel better we find that there are a number of healing routes which will  lead us out of the prison of our isolation and despair.

First we read our Depressed Anonymous Manual. and apply what we have read in  each  Step and  utilize the Depressed Anonymous Workbook. And of course, we go to as many meetings as possible and apply the 12 step spiritual principles of recovery to our daily life. Also, we get a sponsor, which is a person who is familiar with the Steps and who applies these spiritual principles in their own life. The sponsor and you will meet as often as agreed and he/she will help guide you along the road to recovery. In time and with work you will feel the release and freedom provided by having had a “true spiritual awakening” which can keep you in God’s will. This happens to be God’s plan, so always remember to stick to the plan. Good things begin to happen to us when we live in God’s will. And that’s a PROMISE!

SOURCES: (c) I’ll do it when I feel better. (2017)  DAP  . Hugh Smith. Louisville. KY. Page 53.

(c) Depressed Anonymous, 3rd edition. (2011)   Depressed Anonymous                          Publications. Louisville. Ky.

(c) Depressed Anonymous Workbook.  (2001) DAP. Louisville. KY

To order ONLINE please go to VISIT THE STORE.

“We’ve got work to do.”

 

When my grandson  was  3 years old  and older he would always say “papa, we ‘ve got work to do. ”  When he would see me with a hammer in my hand or a can of paint and ready to work on some repair project around our house,   without fail he would always be willing to pitch  in and do his part. As a little guy he always seemed so much older than what he was because of his strong desire to help his papa. He is 19 today and now he is doing his own  work. But not surprising is his continued willingness to help me when he can. Now that I am in recovery, thanks to our Depressed Anonymous program of recovery  and  after these many  years,   I am still free from depression.  I attribute that  this freedom is due to what I did learn  when I was depressed and continue using these tools on  every basis. I have found  that it does take some work to get through the darkest periods of the depression. It also takes a supportive group of men and women who know what we know,  and feel what we have felt when depressed.

Every meeting that we attend, and every step that we take on the road of our recovery, we find the fog lifts, the desire  to live again returns. Not all at once–but in short spurts – the fog lifts and we feel the hope churning in our hearts and minds.  And at every Depressed Anonymous meeting we hear the following words read from HOW DEPRESSED ANONYMOUS WORKS.

“You are about to witness the miracle of the group. You are joining a group of people who are on a journey of hope and who mutually care for each other. You will hear how hope, light and energy have been regained by those who were hopeless and in a  black hole and tired of living.

By your involvement in the group we are feeling that there is hope – there is a chance for me too – I can get better. But we are not the people with the magic wand and the  easy formula for success. We believe  that to get out of the prison of depression takes time and work.

And so at each and every Depressed  Anonymous meeting the group listens as we hear  what it will take to escape  from the prison of depression. ”

Also, at every meeting of the fellowship we hear how by using the spiritual tools, our Twelve Steps, we can gradually find the path that will that can lead us out into the light of freedom. We come to believe that a power greater than ourselves  can restore us to sanity. And then we make a decision to turn our lives and our wills over to the care of God as we understand God.”

SOURCE:  Depressed Anonymous, 3rd edition. (2011) Depressed Anonymous Publications. Louisville. Ky. Page  67.

PLEASE VISIT THE STORE for more info on depression and ways to free ourselves from the agony of sadness.

Go to Groups on Menu to see if there is a DA group in your State or LOCATED  outside the USA.

 

 

 

How to live outside the box? The depression box!

If you really want to begin to “live outside the box“, a description of what the box feels like and looks like might be helpful to you.  First of all, a box has an identifiable shape. It is a box mainly because it contains something–whatever that might be. And when we speak of the subject of depression, we talk about depression having us boxed in. The box as it is used here, in this context is a metaphor for feeling enclosed and which there is no exit. It is like being trapped or like in a prison.

Now, in order to live outside the box we want to live creatively, which means  that we are having to learn  how to live outside the box. Now, if you  find  this hard to believe -stick with me now  as I will explain what I mean.

Just briefly, my own experience with depression can be used as an example. First of all, when I was depressed I thought that I was losing my mind. The box that I put myself in was getting more restricting by the day and making my life hell. I could see no way out. I was trapped. What could I do I asked myself?  As hard as I tried, I couldn’t just will these feelings and scary  thoughts away–like taking a broom and brushing them out of my life. No matter which way I turned I hit a wall. With no answers forthcoming on how to keep my head above water, my body slowly  was being sucked down into  the quicksand of despair. The thought came to me, much like that small glimmer, a tiny light so far away, but nevertheless  a light. It was  like the lighthouse which with its  intense brightness warns seafarers that rocks were nearby and to be watchful before approaching. My mind began to race here and there for a way out of the box and then it hit me —   get moving. Move the body. Get busy.  The key out of this prison was already in my hand. And now, those of us here in the Depressed program of recovery,who have been putting “out of the box” ideas to work in our daily lives, we want to share what has worked for us and we know, if you actually use them for your own recovery, they are  bound to  ultimately free you. That is the promise I share with you today.

The following activities,  listed below  are some of  the tools that will get you “out of the box” when you get serious about using them.

I think taking a close and personal look at the following tools will not only help you get  “out of the box” but can be tools that you will be able to utilize, day after day as you continue your recovery.

  1. Exercise is a great tool if you happen to be depressed.
  2.  Getting out into nature will also help put your mind on beauty and your surroundings.
  3. Overcoming fear is also a great place to learn how to get out of the box. Learn about “first fear” and “second fear.” Fear doe seem to be at the center of our life when depressed.
  4. Recite the “SERENITY PRAYER” as often as you need it.
  5. The present. Staying in the now.
  6. Making use of the God box. This is an exercise, a simple one at that, which helps us learn the discipline of “letting go.”
  7. Feelings need to be examined and expressed. We will look at why expressing feeling is  so important,  instead of having them bottled up and causing all sorts of physical and emotional problems.
  8. Disable negative thinking: learn how to short circuit negative thoughts when they pop into our minds.
  9.  Reading Depressed Anonymous literature and all material on the subject of depression.
  10. Learn how we all have choices. We make those decisions that bring us closer to freedom–not those that continue to imprison and box us.
  11. Journaling is a great tool for writing down what has been our experience for the day.  It helps to clarify our thinking and puts things into perspective.

NOTE

In the next post, I will begin placing attention on each of the eleven ideas listed above.  Gradually we can take time to evaluate  our response to each individually and make our own notes as how to use these recommended ideas  for our own recovery.

Hugh

Depression is different from normal sadness.

Depression cannot be reduced to a single factor. It is the result of the coinciding of different factors. Biological, historical, environmental and psychological factors play a certain role in the beginning and its evolution.

Many people never reach a state of clinical depression .  Such depression, with the feeling of paralysis that it involves, is different from normal sadness. People with clinical depression, in general, demonstrate physical and psychic alterations; people who are  not depressed manifest certain mental signs of sadness.

In addition, people often confuse depression with unhappiness. often one can hear the phrase “I feel depressed’, even though the person concerned only wants to say that he or she is not happy. Until, one has really experienced depression one cannot realize the enormous, difference that exists between being depressed and being unhappy. When we are unhappy, despite the scale of the tragedy that has afflicted us, we remain in contact with reality. When other people offer us consolation and love we can still feel gratitude for their warmth and support. But when we are depressed we feel like people who are excluded from the rest of the world. The comfort and love offered by other people do not penetrate our barrier and we feel neither consoled or loved. To experience real depression means to feel entrapped in pitch or suffocated by some dense, heavy material or buried alive in a dark tunnel. The depressed person   is interested in nothing and nobody, and does not feel any hope.”

SOURCE: Jose Saraiva Martins

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Comment: If you are  a depressed person and are reading this you know the guy who is writing the above material  knows what he is talking about. But, if you are  a person who has been unhappy but never depressed, it is  impossible for you to even begin to fathom what he is talking about.  ” Yes”, you might say, “but I don’t see any plaster casts, no sign of physical brokenness and the guy or gal is always happy. You know, the life of the party.”

There is a night and day difference between being depressed and being unhappy. I know,  as I have been depressed. I also  have been very unhappy as well. Being depressed is  a life threatening illness and for many the trajectory can lead to suicide  preceded by thinking that is hopeless and suicidal.

The person who has experienced depression themselves and who seeks  help to climb out of the dark pit now has friends in the  Depressed Anonymous fellowship of the 12 steps.  The new person coming into our group soon learns that the members know about the depression experience. Some have talked about trying to commit  suicide.

My point is that  persons depressed live in a world that they cannot touch, a world which they are viewing from the insides of an  enclosed soundproof glass room. They are completely isolated and adrift —  floating alone in a river of turbulence and dangerous currents. And when the time comes to flee this pain and isolation they run to the people who say they know what depression is. They also have a “toolkit” which they continue to use in their daily lives which helps them to forever stay out of that glass enclosed room.  I am one  of those persons who never  returned to that past time in my life when I felt totally alone, without friends, purpose or meaning in my life. I owe my life to Depressed Anonymous and its powerful focus on hope instead of hopelessness.

Hugh

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

“PROCRASTINATION IS REALLY SLOTH IN FIVE SYLLABLES.”

AFFIRMATION

‘I will do it now and not wait til I feel better.”

Procrastination is really sloth in five syllables.”

“The ones who get better are the ones who work their program, go to meetings, have a sponsor and have a faith that this program of recovery will work for them as it has for thousands of others who have suffered with depression. I used to tell myself that I would start serious work on myself when I had more time, felt a little more cheerful or whatever. I know that these are all good examples of sloth or procrastination. I think depressed people have to fight against this more than others because at the very core of depression is a desire to not make a decision but to stay parked in neutral. To move out of depression takes an act of will because I will never feel better til I get into action.

I want to get well. I do want to feel better. I know that to begin to feel better, I will have to get into motion..

MEDITATION

We are going to commit ourselves to you, God. We are going to trust in you, and we have the faith that you will act boldly in our lives today! ”

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RESOURCES: 1. (c) Higher Thoughts for down days: 365 daily thoughts and meditations for 12 step fellowship groups. (1993, 1999) Depressed Anonymous Publications. Louisville. Pages129-130.

2.  (c)  I’ll do it when I feel better.” (2013) 2nd edition. Depressed Anonymous Publications. Louisville.

3. (c) Depressed Anonymous, 3rd edition. (2011) Depressed Anonymous Publications. Louisville.