what do you do to help yourself when depressed

[Babettesidsefreyaallthescandi]

Hi,
I am struggling with depression at the moment and getting through the day requires so much effort and determination. I am adjusting to a new medication which probably isn't helping. I am trying to shower every day and wear clean clothes and make something to eat. I can only face food shopping if someone is with me and don't feel confident enough to drive. I know about the principles of CBT and try not to think of negative consequences of being ill( like losing my job and home) but find these thoughts creep in particularly on waking.
What do you do to get yourself through the day?

Are you able to get yourself outside? I found going for a walk (or even just getting outside) helped enormously. When I felt better, I started running (very slowly at first) & honestly think it saved my life. Hope you're ok.

Trying not to put too much pressure on myself. Remembering I was ill and taking it easy. Trying to walk a little every day. Doing things I like, like listening to my favourite music or reading a good book, watching a good film etc. Thinking of 3 positive things that horned during the day when in bed at night - that really helps me when everything seems terrible, even if they're tiny things like I managed to go for a five min walk, I managed to clean my teeth, the sun shone, the sky was blue, etc.

happened not horned????

Do something to help someone, even a really small thing will lift your mood. Make something. www.joysturgessmosaics.com

Mindfulness really helps

I find that lively, upbeat music really helps my mood. And for some reason, fresh yellow flowers!

Also, a walk outside is always good.

Taking it slowly! And sometimes just getting out of bed is something to be celebrated.

for you OP.

Some kind of walk outside however short or at the very least some time in the garden with a book and a cup of tea. Even on a cloudy day the sunlight you get actually does help massively I reckon. Small things like getting washed and dressed every morning. Making a list of small tasks and ticking them off, like cleaning tasks etc. I really enjoy music so I have the radio on in morning which I find brightens my mood rather than just waking up into cold silence. I think its about identifying things which give you joy and trying to focus on them somehow each day. What are things that you like? Try to be kind to yourself and value the things that you do manage to do rather than worry about everything you may not be doing. Agree with pp about flowers, I love having flowers in my house, might seem silly but when i go in the kitchen and see even a bunch of daffodils it cheers me up. Just try and identify little things which might lift your mood.... things like having a bath, fave tv show, whatever. Every small thing you can do will help you. x

Thanks for the encouragement everyone. I have just managed to do 15 minutes fast walking on the treadmill which seems to have lifted my mood a tiny bit - it was so so hard to start. I am focussing on the small things but feel like my world has shrunk. I have been used to 5 decades of good MH and living a full life so this has been a total shock. At the moment my concentration isn't great so reading is difficult apart from short things online. I am not going out unless it is with other people to do a shop. Even thinking about things to cook and eat seems like a puzzle that I can't solve but I am doing it.

Psychotherapy helped more than anything else, because there we came up with the things to help me day to day

Self help book CBT exercises, works every time, experience immediate mood lift & then want to do stuff instead of feeling miserable.

I think that at the moment I am severely depressed and would find it difficult to access these, very good suggestions. I am just about getting through the day and am able to shower and get myself food and then my DH or son are helping to make food for me. I am trying to do a short time on the treadmill and a guided meditation each day and maybe watch a little television and that is about it. My life has shrunk. Sleep is difficult.

Babette. For the just getting through the day stage I find Audible helpful. Or something like Home Front drama on BBC radio listen again. Things that distract and take you into a different place for a time.
(Latest one but it’s all on catch up: www.bbc.co.uk/programmes/b09sz2wd )

Personally I write everything down that I am feeling
This helps me relax and gather my thoughts

Thanks Aunty. Have you been where I am if you don't mind me asking? I like listening to the radio when well but I can't concentrate on much at the moment.

www.audible.co.uk/
There’s also lots of self help and meditation on there which can be easier than reading.

Yes, Babette, to different depths at different times. I’ve often had times when showering etc is beyond me. That you are making so much effort to keep a routine is excellent. Is this the first time you’ve experienced this?

Only the second and this time it is much worse. I am having a particularly bad day today after taking zopiclone in desperation last night. I also feel really bad that my son is home from uni and is having to see his mum like this. We are very close and he is used to having a very strong competent mum who gives him a lot of support. The effort I am making is sheer hell but I don't know what else to do.

Have your hormone levels been tested? I spent a good few years depressed and in and out of counselling and eventually an unrelated health issue made them test me for PCOS and the Dr explained to me that I most likely had a hormone imbalance. They gave me ADs but also something to help balance my hormones again and I still remember that about 3 months later I just suddenly had this epiphany that for the first time in years I actually wanted to be alive. It's always amazed me that an imbalance in hormones can have such a drastic effect.

Also, well done on the treadmill but could you face going outside to walk? I have 2 places in my city where I go to walk/jog during low periods because I just feel so at peace there that even when I'm at my lowest it helps massively. I used to be a bit of a gym bunny (unfortunately for my waist line that was a while back) and that used to help somewhat but nothing like as much as actually being outside in those places.

Slow rhythmic exercises. No music. Concentrate on core exercises and leg lifts and pushing yourself with lots of reps. The endorphins will help you come out of it.

When I felt better, I started running (very slowly at first) & honestly think it saved my life

Iheart I think you might just have said one of those things that can be life changing to hear. I’ve been intending to start couch to 5k as I’ve seen how running has changed people I know for the better but I keep sabotaging myself. That it has had such an impact on your mental health is amazing to hear and inspiring. Exactly what I needed to hear, thank you.

Hope it works for you too OP x

Can you face baking? Something not to do with everyday cooking, but making something simple that doesn't take much time and is a "treat". Keep it simple. If someone can get the ingredients in for you so you don't have to go out and face the shops if that is too much.

Sorry you're feeling like this
I know you say you find it hard to concentrate on anything and I completely understand that feeling. However, I find that painting or drawing really helps me. It's hard at first to get going, but once I've got my head down I can paint for 3-4 hours. It's very relaxing and it's nice to have something to show at the end of it. Doesn't have to be painting, maybe sewing or knitting? Finishing something always gives me a sense of accomplishment (even if it turns out rubbish!)
Really hope you start feeling better soon. Depression really is the pits x

OP.
for you.

Hope your medication works for you soon.

Cake, hormones are definitely an issue. I was struggling with the perimenopause when I had my first episode and eventually was put on HRT and had been quite stable until this recent one. At the moment, I can't face going out of the house - I am cold all the time - I think it is a sign that my body is trying to shut down. If I get a slightly better day, I will try anything but at the moment, I seem to be spiralling down.
Green, I feel a slight lift when I do use the treadmill but I am so exhausted from poor sleep.