Signed off with depression..practical tips

[HakunaYourTatas]

This doesn’t sound like a big issue at all but would love some input.

I’ve been signed off from work because my depression seems to have been getting worse and worse to a point where I felt I had nowhere else to go so gp advised time off work.

I have DCs who are in nursery 3 days a week and I have a day off to myself tomorrow (had to do massive handover at work before I could actually start leave).

I’ve written a list of jobs I need to do around the house, errands etc but I feel like I should maybe utilise the time better and do something for myself.

I don’t want to sound like a martyr but I’ve forgotten what I enjoy. When I get any break from the DCs eg bedtime etc I do chores then watch tv.

I’m also 20 weeks pregnant so feeling quite tired and don’t have enough money to be spending on a shopping spree etc.

Has anyone got any ideas? I know how miserable I sound!

Doing one or two small errands might make you feel better about things (sense of achievement). But yes definitely do something for yourself.
Make yourself a favourite meal
Watch some telly
Potter in the garden (if you have one)
Read a book.
Listen to music
An afternoon snooze
Exfoliate your feet and cut your toenails

Hope you feel better soon.

That sounds lovely actually, like making the most of the time abs managing to get on top of things too. Productive but no pressure. Thank you

Don't give yourself too much to do. One or two things is fine.
Then have some you time. Nice bath, face pack, hair mask, hot chocolate and some cheesy magazine to read. Clean PJs and bedding after.

Ohhh I love fresh bedding and pjs that sounds ideal. The thought of that has cheered me up a bit actually!

@HakunaYourTatas

Ohhh I love fresh bedding and pjs that sounds ideal. The thought of that has cheered me up a bit actually!

It is the best combo... so nice and fresh feeling. Enjoy :)

Don't push yourself to do too much, set a couple of hours for domestic tasks, run the hoover round after dropping dc at nursery, then have a nice coffee & a cake or bun, at lunchtime make yourself a nice meal & watch lunchtime TV or listen to music while reading a book, have a nap after lunch then prepare the evening meal, have another hot drink & relax until it is time to do nursery run. Find yourself some books that are easy to read & uplifting, find a radio station that plays music you like, don't watch the news. Have you been put on new medication? You may feel a bit off until it gets in your system, a bit worse as well for a couple of weeks. Have you been offered any talking therapy, if not I would contact Mind or your local IAPT.

I’ve just sort of discharged myself from IAPT because stage 1 was great but I found the cbt and the actual therapist causing more stress.

Need to plan what I will do next in terms of the long term really.

That plan sounds good though a nice balance of something for me and practical things that I’ll feel bad if they don’t get done but at least can do them with breaks and at my own pace :) thank you

I used to borrow friends' dogs and take them on long walks. So good for cleaning/emptying your mind for a short while, and the exercise is also beneficial!

Best thing I found was exercise. Especially if you haven't been able to do it for a while, a nice walk or swim will help getting your body producing and releasing endorphins again.

Be outside. Maybe just take a flask of tea and sit in the park and quietly be. You could take a book or some headphones and music or a podcast, TED talks are good - manageable length, inspiring. Might get your brain moving in new directions?

You could do some batch cooking. It's very good use of time and you'll achieve a lot with minimal effort. It's very satisfying.

You don't sound miserable - you sound proactive.

Over the years I’ve find the biggest help for me is making sure I get out of the house every day, and fighting my urge to hide away from people.
Sorry you’re going through this at all, but especially so when you’re pregnant

Hope you’re doing ok. It’s such a brave and sensible step to come on and ask for advice, well done.
I’m attaching a sheet of “self soothing” ideas used in DBT, the idea is that you try to do these mindfully, focusing on the moment and not letting your mind run. This could maybe be a good thing for you to try, to do a couple a day to help re-charge your emotional battery.

I can’t tell you how much all your advice has helped thank you! I’m definitely going to try and get outside after reading these, I had planned to hide away and just hope to feel better but you’ve all been so helpful I’m glad I asked.

Thank you

Hope you had a good day OP

Some great ideas!

I have found that while I am in the grips of depression it's useful to stop trying to focus on my mood and mental health because I get more depressed when I do all the mood enhancing things and they don't work! Also when I am depressed I find it hard to 'treat' myself to things because I don't think I deserve it.

I try to focus on my physical health only for as long as it takes to feel better. It seems easier to do this because there is less emotion and self analysis involved. So I get vitamins in, eat well and regularly, prioritise sleep and exercise. It's a way of doing self care without focussing too much on 'feeling' better (or failing to feel better). After about a week of this my depression ALWAYS lifts.

@Briset

Some great ideas!

I have found that while I am in the grips of depression it's useful to stop trying to focus on my mood and mental health because I get more depressed when I do all the mood enhancing things and they don't work! Also when I am depressed I find it hard to 'treat' myself to things because I don't think I deserve it.

I try to focus on my physical health only for as long as it takes to feel better. It seems easier to do this because there is less emotion and self analysis involved. So I get vitamins in, eat well and regularly, prioritise sleep and exercise. It's a way of doing self care without focussing too much on 'feeling' better (or failing to feel better). After about a week of this my depression ALWAYS lifts.

Thanks for this.

I am really struggling myself right now, and have been putting too much focus on doing nice things for myself. Like you said, it feels like you don't deserve it. I'm going to try your approach.

I had 5 weeks off with stress and I just pottered is the best way I can describe it. I ate nice food, I went for walks, I met the odd friend for lunch, I read, and eventually when I started to feel better I did a project (which for me was trying out some new exercise classes I'd been meaning to). About 2 weeks before I went back to work my mind started to turn to that. Dont feel guilty about going out, or anything.

Go for a swim then coffee and cake, works wonders

These are all great ideas thank you. I think that’s really important about being healthy too. Pottering is great I just want to do it in a clean house.

Currently having a slightly worse time at the moment because I inadvertently cleaned some mouse droppings with my bare hands didn’t wash my hands for a while because I did a few more jobs first. Didn’t realise at first what it was. Now worried that I’ve severely harmed the baby.

Oh yes cleaning is pottering, I find it can be really therapeutic, just take it easy. I don't think there will be any harm with mouse droppings.