Still feeling down & Guilty.

mbaker566

tomatoey wrote: »

Access to mental health care sucks in most places, I'm sorry. And, it can just take a while... I still think group therapy (if it's available? Usually is, usually it's faster to get into that) might be helpful - in addition to the therapy you're doing - in that you can at least talk with real live people who get it. Some of whom may be further along in their therapy, and may have tools to share, and of course the therapist will have things to offer, too.

In terms of self-care, my suggestion is to

1) Do one thing every day that you think might feel good (and is not what you think might be destructive). Maybe it's something familiar (like painting your nails, taking a long shower, watching a movie, listening to music that uplifts you), or something you haven't done but think might be interesting (like visiting a museum or gallery you haven't been to before, or attending a free talk on a subject that interests you, or going for a walk in a new neighbourhood - a change of scene might provide at least a temporary break from the loops you might get into at home).

(Three things that reliably help lift my mood when I'm feeling down, even if it's just a little, are going to a park, swimming, and cooking. Feeling the sunlight on my skin, the sensation of water, seeing the green trees and grass, hearing the birds, all those are things I find soothing. Cooking, I like because of the colours of the foods, the rhythm of chopping, ultimately the taste of the meal. Sensory experiences like that can be very grounding and can help take you out of your head.)

What about coming up with a list of things like that today? Even if you can only think of a few activities, it's a start.

2) Do one practical thing that will improve something in your environment. Like ordering the books on your shelf, or buying a little $1 plant, or doing the laundry. It's not fixing the big problems, no. But you'll have done something that will probably make a small difference in how you feel in your place. (Even if nothing else happens that day, you'll be taking steps to take care of yourself and your space.)

great advice

LC_onelove

xxKrissxx wrote: »

yes i have been put on different varieties of anti depressants since i was a young teen.
and yes, this is my first therapist

Depression is such a terrible thing because logically you know, but you can't bring yourself to accept the truth. I am wishing you all the best! I am greatful that I found a medicine that works well for me to manage my depression. I hope you can hang in there and see the results from therapy! Feel free to add me if you need some support or just someone to talk to when you are feeling down!

frankiesgirlie

aburns555 wrote: »

The sadness and guilt will return, as is the nature of depression, but that's why you get another day on Earth to pick something else to do for somebody that needs or deserves it. Start small. Some random act of kindness. Plan the whole thing in your head, to the last detail, and follow through. If you need suggestions, let me know and I'm sure we can come up with something together. Then come here and share what you did and we will celebrate

I totally agree with aburns555. At a time in my life when I was going through a severe depression, I saw the doctors and took the meds, but the 2 things I did that helped me on my own as well: 1) I looked outside myself to try to help another. You can not believe how much that can help you. Even when the other person (or being), have really sad circumstances,instead of making you feel worse,the fact that you are focusing on something or someone outside yourself helps YOU. I won't get into the science of it, I just know it worked for me. My individual circumstances of doing this have led me into 25 plus years of advocating for rescue pets. I swear, the pets I have helped,ESPECIALLY the 6 pets I've brought home to become part of our family has enriched and saved my life beyond words.
2) The second thing I did was I started daily grateful thinking. It takes some practice and seems forced at first,but with time you actually train your brain to think positive. I started each day,before my feet ever hit the floor, with listing in my head (or out loud) 3 things to be grateful for. They can be big,like saying thank you for a person you love, or for having the good health to even get out of bed,or they can be small such as "thank you,thank you for my comfy sheets". I did this throughout the day,especially when I found dark thoughts crowding my brain.
It is an exercise for your brain,the same way you exercise your body. But I swear to you it does work with time.
I hope in some way,just the fact that strangers on the internet are reaching out to you and understand,and would like to help, may also help you.
I hope you find peace in your heart.

ashleesaid

Being out in nature always helps me feel better when I'm depressed. Don't get me wrong, it sometimes takes hours to put in the effort to actually put on clothes and go or the front door, but once I do it's almost magic. Not only are you moving your body and burning off the crap you ate, but you're outside and there are things to look at and focus on that aren't your computer screen or your mirror. Depression really sucks and I'm truly sorry you're going through it. Try to consider that what you're feeling right now is 100% temporary.

ashleesaid

Also, if you're on Instagram or Facebook, look up yoga_girl AKA Rachel Brathen. She posts really encouraging things throughout the day about acceptance of ourselves and the beauty of life. Her posts really help me see through the fog sometimes.