Getting through depression tips

[TheOriginalNutty]

I know it's not as easy as that but just wondered if anyone had anything they could share that helped them ?

I've suffered on and off with mild depression since I was 16, now 43. Have been on a very low dose of citalopram for years and just coasted along fine until my dad died suddenly almost 4 months ago.

I went back to work 3 weeks after his death and was getting on ok until week before last when I suddenly just hit a wall. Gp upped my citalopram to 30 but it's not made any difference yet and I self certified sick from work this week because I need to be able to concentrate and I can't.

Downside of not being at work is that I'm doing absolutely nothing, just sleeping and eating, not getting dressed unless I absolutely have to.

I have a telephone appointment with heathy minds on Saturday and another telephone appointment with my G.P on Monday.

The sleeping so much and sitting in my pjs all day is getting me down even more but seemingly not enough to stop me doing it which is annoying me. It's a vicious circle.

Anyone got any tips or advice ?

Would it be possible to go for a walk, in a park, or somewhere with trees maybe? I find it a great effort sometimes, but when I'm doing it I benefit from it. Try and be kind to yourself, and if possible, and even if you can't do the walk, go for a coffee somewhere, maybe with a book. Is there a friend you could meet, who tends to leave you feeling better after their company? Sorry things are rough for you.

Focus on the next hour then the next and so on. Try and set yourself little goals eg make a cup of tea, next hour - run the bath and light a candle, next hour - put on your favourite music. It's really hard. Fresh air and a walk is good with Spotify on but sometimes it can just feel too much of an effort to get yourself out of the door, hence my suggestion of small things you get pleasure from. Hope you feel better soon

@SpongeBobJudgeyPants I have a park right outside my front door so that's a great suggestion and @reallydontknowoo your idea of just going hour by hour is really helpful actually.
I tend to think of the whole day long ahead, decide it's all too much and do nothing so I think breaking it down would really help.

I have had really bad depression in the past and like you slept and in pjs so much! I personally didnt find citalopram any good, or matazipine. I think you have to try different tablets to see what works for you. Setraline was a life changer for me, took a few weeks for me to see the difference but it absolutely saved me!

Try and set a small goal for each day. It can be something like getting showered, or hoovering a room. Anything at all.

Sorry that you've lost your dad. It sounds like it's really hard for you right now.

I think first tip is be kind to yourself. If you get through the day, that's an achievement. Some days will be better than others and that's ok.

It helps to have an achievable list of things to do. If I'm having a bad time it can read quite basic. Eg:

• get washed
• get dressed
• eat breakfast
• wash up
• take dog for walk
• feed dog.
• text friend

Having things to cross off the list can make it feel more like an achievement, and having a list to refer to can help with the “dont know what to do with myself” inertia. Trying to keep to a vague routine can help too. My dog forces that upon me.

I'm very sorry about your dad ❤️

I have depression too and I'm struggling. As others mentioned, small, achievable goals each day are good. Praise yourself whenever you get something done, and don't be hard on yourself when you can't manage it.

Walking lots really helped me the last time I was depressed. I want to try walking again this time but I'm struggling to get going.

I'm also doing some colouring - I used to really enjoy it. I don't enjoy anything now but I do it anyway, hoping it will make something click in my brain.

I've been trying my best to catch up on unfinished projects - there is at least a sense of satisfaction when I get something done, especially if it's been waiting a long time.

Make sure you eat regularly - I've discovered that when I have low blood sugar levels I feel a lot worse.

Feel free to PM me 🙂

Thank you all, it's great to hear what's helped other people

Today has been a better day, I popped to my mums for a coffee. We don't always get on that well but it was nice to get out of the house.

I've also managed to not nap at all today which is a big achievement as I did want to. I know I'm not doing it because I'm tired though it's just something to do to avoid life.