Struggling with this and depression..

NRSPAM

When I was doing my psych rotation, during nursing school, one of the counselors/psychiatrists were talking to a group, and was talking about how it can be easier to be depressed. It's easier to lay there, or sit there, and feel bad. It actually takes work to really do the actions it takes to get up and make up your mind to stop dwelling on the things that make us depressed. I know it's not that simple when you have severe depression, but for many of us, (like myself) this info can be helpful. It makes sense though, not saying by any means that you feel sorry for YOURself, but many of us do. I know I can at times. I get depressed too, I think everyone does from time to time, some more than others. Meds or no meds, it takes actual work to say, I'm done feeling sorry for myself, it's time to get up and do something, and decide to be happy. Yes, we can decide to be happy, or mope around, and feel bad. I know that clinical, or severe depression is more complicated than this, but really, if it is a habit, then it's up to the individual to change that habit, and habits can be hard to break. Sometimes I don't feel like getting up to go exercise, and I'm tired, and feel like crap, but I KNOW that once I'm done, I will feel so much better. I saw something once that said exercise is the most underutilized antidepressant. It's so true. I know someone will take offense to this, and only take away something negative from this. I promise, I'm not applying this, in general, to someone who is truly depressed. I know it isn't that simple to just make up your mind to be happy in everyone's case. I'm just saying that if it may apply to you, then it is something to think about. Really though, OP, I know how much it sucks to hear how exercise is the key to everything when you feel like crap, and don't want to exercise. I've been there, but it really can help. Personally, I love Zumba, and love to dance. It can burn 500-1,000 calories per hour, and it's so much fun. Way better than a treadmill, in my opinion. I like my treadmill too, but it gets boring real quick. Good luck OP. Find something that you like to do, and do it. Sports, dancing, walking, literally anything that can get you up and moving, will burn calories. I know the meds can make it difficult to lose sometimes, but hopefully you can push through it. :flowerforyou:

Jkn921

I honestly would work solely on the depression itself, you don't need to pressure yourself with weight loss. Deal with what is causing the depression explicitly and then perhaps when you feel you're up to the challenge you can lose the weight. I've also been through clinical depression for about a year but as doctors never took me seriously, I challenged it myself and won. I'm well out of it and have taught myself how to handle my feelings/emotions, it's hard work but worth it. I had only managed to lose the weight after I got out of the depression and it's one of the things (exercise) which helped me stay out of it. I think good sleep, good diet and good fitness are the other components to living a balanced healthy lifestyle. Sorry if this sounded condescending at all, I sincerely hope it doesnt but just want to let you know - it does get better.

JesterMFP

What has helped me with chronic depression and (more recent) anxiety:

-medication helped a little, for a while, but after trying lots of different ones, it seems that I don't really respond to them. They do help a lot of people though, but it can take a while to find the right one. If after several weeks you really feel they aren't working, go back to your doc and see if they will adjust dosage or try something else. It's also not unreasonable to try to find something that doesn't have that effect on your appetite. My GP was great at working with me to avoid meds that were known to affect weight/appetite.

-therapy - I think this is especially important if you've got unresolved issues lurking from the past, or need to learn better coping strategies etc. Therapists are so variable, both in modality and in quality, but a good one is invaluable.

-exercise. For me, this means cardio. Strength training helps a lot for the confidence boost, and feeling strong, but cardio is what really gives me the endorphin boost. It it something that really seemed to kick in after a few months of regular exercise, but even before that, just making the effort to get out of the house each day and be more active really helped.

-cognitive behavioural therapy - for me, this has worked best as a form of self help, out of books. A lot of it seems like common sense but putting it into practice really helped me change negative thought patterns.

-learning to be kind to myself. This stemmed from the changing the negative thought patterns and has been really important. For example, I knew I needed to get more active, control my portions, stop overeating to soothe negative emotions etc, but I also had to accept that none of that happens overnight. I'm not perfect, I have backward steps, but it's ok.

-paying attention to nutrition. I make sure I get enough fat and carbs (and protein, but not for mood reasons), and that I get a good range of micronutrients. I supplement omega 3 and vitamin D, as well as a 5-htp/magnesium supplement. Nothing is off limits to me. I still eat to soothe emotions in some ways, which may be frowned upon by some, but I'm fine with that. Rather than mindlessly overeating, or instinctively reaching for a packet of xyz when I'm upset, what I mean is that I enjoy things like a piece of hot buttered toast and a cup of tea, or some really good chocolate. I'm not ashamed to admit that little things like that do make me feel better, but I can also recognise that the "feeling better" is limited - I won't keep feeling better by eating a whole loaf of bread, or huge amounts of chocolate. Moderation is key and, with practice, it's a lot easier than it seems at first.

-Meditation. This took a while for me to get into, but I can't deny that it really does help. I do it before bed, and it helps me wind down which helps my sleep. I just started with some free podcasts.

-getting enough sleep. This isn't always easy for me, but I do make an effort to get to bed reasonably early. On the flipside, I try to make sure I don't sleep the day away if I get the opportunity. By inclination, I'm a night owl, but going to bed earlier and getting up earlier is better for my mood.

-Maintaining good relationships. I don't have lots and lots of friends, but the ones I have are good ones, and I work hard at maintaining those friendships and family relationships. It's so easy to become isolated when you're depressed, and it's really the last things you need. That also applies if you're in a relationship, I think you can still become a bit cut off from the world.

-routine helps, a lot, especially when I'm feeling really bad. Eating at regular times (not necessarily little and often, however you like, but at times that are similar each day), going to bed at regular times, having meals planned out etc. Depression can really mess with your motivation to do anything, let alone lose weight, so if you can make exercise and eating well part of your routine, make them habit, then you don't have to spend as much energy convincing yourself to do them, if that makes sense. For example, you could come up with a few meals that you know you like, work out the calorie content of them, and have them as a standby so that even if you can't be bothered counting calories, you know that you can eat, say, spaghetti bolognese, and you know it will come out to 500 calories. Or whatever. Take the decision making bit out of the process.

-setting achievable goals. When things are really bad, they can be really simple things like getting out of bed before the afternoon, getting dressed, showering, getting outside, doing the laundry etc. Make a reasonable list of things to do each day, even if it's just three things. If you're not feeling too bad, it might be things like contacting a certain number of people, going out and socialising, getting certain chores done, trying new things etc.

-as for dealing with emotional eating, well that is hard, and it takes time. I started with making a list of other things I could do when I get that urge. Things like taking a walk, reading a book, watching funny stuff on youtube, calling a friend, having a bath etc. None of these things will hit the spot like eating does, but if you keep doing them, you'll get into different habits. Look into "distress tolerance skills" for some ideas. While you're at it, google "urge surfing" for ways to deal with cravings. The idea is that just because you have those urges to eat, doesn't mean that you have to give into them. You can feel that craving, and just let it pass.

For me, losing (and maintaining) weight is part of a much bigger process of taking care of myself, physically and mentally. That means that it's not the end of the world if I overeat one day, or if I put on a few pounds, but at the same time, it means that I'm not going to give up. It means that exercise has to be part of my life, and that I won't give up, no matter how many steps backwards I take.

lambchoplewis

Never heard of urge surfing but I looked it up and will try it. I am right now reading about it and want to learn to ride out my cravings. I gave tried other methods but this sounds doable.

Hearts_2015

bump

Vex3521

Am so sorry you're dealing with this. There's a lot of folks in the boat though so you're not alone.

I would say though to never hold anything back with your therapist. They're not going to judge.. they just need the whole picture. I know some of it is hard and can trigger you so if you start hitting one of those spots let them know. You're going to get through this though.

Each little baby step, coping tool, behavior modification.... they're going to add up and get you going forward. This I promise.

feelin_gr_8

When I was on meds I was so nauseous that I didn't eat much. Haven't been on any happy pills for a couple years though since we're wanting to have kiddos and I don't want the drugs in my system. Loosing weight has helped me with my depression, but it's not a cure-all. I've been in a funk this week. I know the other day I was laying in bed crying, and automatically my mind turned to junk food. Not having it in me to even get out of bed (kinda have to lol at that in retrospect...sometimes I'm so pathetic) I asked myself some frank questions....What is the real problem? Will food solve the problem? (obviously, no) What will solve the problem, what do I need to do? It did me wonders just to take time to process it. I've yet to be able to "just go for a walk" when I'm depressed...it's not in my tool belt of coping skills, maybe someday....

XLombardX

Oh honey, I've been there. I'm posting below a reply I put in this thread a few months ago:
http://www.myfitnesspal.com/topics/show/1032441-mental-health-problems-illness-and-diet-and-exercise

I doubled my body weight while on Zyprexa. I couldn't think about anything except eating, couldn't study. As well as making me crave food all the time it exhausted me, and I slept up to 18 hours a day. I also "sleep ate", like sleep walking only for food. I'd wake in the morning with a pain in my stomach and no food left in the kitchen. My flatmates had to hide their food in their rooms at night, I was so ashamed.

That's the most dramatic example for me, but I've been on lots of drugs for depression that made me tired and sluggish. Some caused sugar and salt cravings.

Wellbutrin made me too nauseous to eat very much for about a month (maybe three apples and 6 cups of tea per day), and after that I ate normally. I didn't find it helpful in terms of weight loss, but that wasn't on my agenda at the time. It definitely put me back in control of food though.

My advice for people with depression and anxiety:
Do not stop any medication without a doctor's support.
Take vitamin D, vitamin B12 and 5g of Omega 3 fatty acids per day.
When you are depressed, action precedes motivation - in other words, you'll never WANT to go on that walk, so go out and do it, you'll be glad you did.
Anxiety is often the fear of the worst happening, exposure to the anxiety-provoking stimuli can lessen that anxiety. I was afraid to leave the house for a long time too.
Avoid sugar, as the sugar high can cause anxious feelings and the low can cause depressive feelings. I was so much more chilled when I quit sugar (back on it now post-depression, but watching my intake).
Meditate. Read "The Mindful Way Through Depression", a literal lifesaver.

Healthy eating makes me feel so good. I had to eat healthily before I was able to exercise as crappy food just exacerbated the exhaustion. After 8 years on many, many antidepressant drugs, I've been off them now for two years and I feel great.

It can be so hard to deal with the weight gain on antidepressants, and it always felt to me that doctors didn't take it seriously. Of course wanting to be happy is more important than wanting to be thin, but what if weight gain makes you even more depressed?

I wish you the best of luck with your therapy appointment. Give it a few sessions and if it doesn't help, if you don't feel the therapist "gets" you, think about seeing someone else. Not every therapist fits every client. I also recommend the Overcoming series of books, which empower you to get through your own issues. Here's a complete list of the titles:
Overcoming Anger and Irritability
Overcoming Anorexia Nervosa
Overcoming Anxiety
Overcoming Body Image Problems including Body Dysmorphic Disorder
Overcoming Bulimia Nervosa and Binge-Eating
Overcoming Childhood Trauma
Overcoming Chronic Fatigue
Overcoming Chronic Pain
Overcoming Compulsive Gambling
Overcoming Depersonalization & Feelings of Unreality
Overcoming Depression
Overcoming Grief
Overcoming Health Anxiety
Overcoming Insomnia and Sleep Problems
Overcoming Low Self-Esteem
Overcoming Mood Swings
Overcoming Obsessive Compulsive Disorder
Overcoming Panic and Agoraphobia
Overcoming Paranoid and Suspicious Thoughts
Overcoming Perfectionism
Overcoming Problem Drinking
Overcoming Relationship Problems
Overcoming Sexual Problems
Overcoming Social Anxiety and Shyness
Overcoming Stress
Overcoming Traumatic Stress
Overcoming Weight Problems
Overcoming Worry
Overcoming Your Child's Fears & Worries
Overcoming Your Child's Shyness and Social Anxiety
Overcoming Your Smoking Habit

ETA: The books listed above are British, and in the UK they are often prescribed as bibliotherapy on the National Health Service. Patients who go to their family doctors get a prescription for the book, which they take into the library to redeem. They are evidence-based and I cannot recommend them highly enough.

XLombardX

I missed your question in my first post...how to deal with comfort eating cravings?

My first question would be, what does food mean to you? Does it mean love and self-care? Does it mean being nice to yourself when the world is being nasty? What messages did you get about food as a child? For example, in my family home, giving/cooking food for someone was a way of saying "I love you and want to nurture you". So food became a way of nurturing myself. In actual fact, all the sweet things I was eating were hurting me, not caring for me. A true act of self-love would have been feeding my body nourishing things, writing a list of the things I am grateful for, or going for a walk. The first step for me was noticing when my thoughts turned to food as comfort, recognising those thoughts. Then I could CHOOSE how to respond to them, and I had a list of nurturing or distracting activities lined up (and written down) so I didn't have to think so hard. Some ideas from getselfhelp.co.uk:

Home and garden
 Mow the lawn
 Clean the car
 Do some gardening
 De-clutter a room or part of a room
 Purge your wardrobe (give to charity)
 Clear out the spare room (give to charity)
 Sweep the path
 Cooking or baking something pleasurable
 DIY
 Bath the dog
 Brush the cat
 Clean the hutch/cage
 Re-arrange the furniture in one room


Leisure
 Do a crossword or sudoku
 Try out aromatherapy or reflexology
 Visit the hairdresser – try a new style or colour
 Watch television or a DVD
 Play on the computer
 Surf the internet
 Watch the clouds whilst lying outside
 Read a novel or new newspaper or magazine
 Walk or sit on the beach or park


Getting out
 Join a leisure centre or health suite
 Go for a walk or jog
 Get the old cycle out!
 Visit a new church
 Go to the library
 Visit a museum
 Check out what movies are on
 Go to a concert
 Browse an antiques or charity shop
 Find out what free classes are on offer
 Potter around window shopping
 Go out for lunch
 Go to the beach – whatever the weather!
 Learn to drive, or take a trial lesson
 Visit a nursery, garden centre or park
 Visit a tourist attraction
 Walk alongside the sea, river, reservoir or lake
 Take a bus ride somewhere new
 Visit an aquarium or zoo
 Visit a car boot sale
 Visit a nature reserve
 Visit a historical or natural site
 Visit an art exhibition
 Go for a drive

Being creative
 Take up a new hobby
 Learn another language
 Start an evening class
 Write a letter or article for a magazine
 Learn to meditate, do yoga or tai chi
 Start a diary or journal
 Write a short story or poem
 Take up a musical instrument
 Decorate a room, or a piece of furniture
 Paint, draw, sculpt
 Join a dance class
 Surf the internet
 Create a weblog or site
 Sew or knit
 Bake
 Make an „emergency‟ box for distressing times – put in any
small reminder of what helps
 Take photographs
 Make a scrapbook
 Sort out your photos

Self Soothing
 Have an early night
 Eat something you haven‟t tried before
 Listen to some favourite (calming or uplifting) music
 Try a new newspaper or magazine
 Have a bath or shower
 Use aromatherapy oils
 Massage your hands or feet
 Write a list of things you have achieved, great and small
 Soak your feet
 Make a list of things that you can be thankful for
 Paint your nails
 Meditate, relax, yoga, tai chi, reiki
 Cuddle a soft toy
 Write a letter to yourself
 Read a letter you‟ve written to yourself to read at these
times

Making contact with others
 Telephone someone you haven't spoken to for a while
 Join a self-help group
 Join a civil rights group
 Do some voluntary work
 Write a letter to someone you haven‟t written to for a while
 Talk to a friend or family member
 Phone the Samaritans or another helpline
 Join an online support group or discussion forum
 Email a friend
Express yourself physically
 Bang a drum!
 Scream, shout or sing loudly!
 Rip up a phone book or newspaper
 Dance energetically to loud music
 Write – prose, poem, story, music, journal, diary, weblog, whatever
comes into your head
 Write a letter to someone, but don‟t send it – shred or burn it outside
 Run, walk, cycle, swim, go to the gym
 Paint
 Vacuum enthusiastically
 Kick a ball against a wall
 Punch or kick a cushion or pillow
 Cry

Positive Self-Talk
 I can get through this, I‟ve managed before and I can now
 I don‟t need to do this, it‟ll only make it worse afterwards
 I‟ll regret it and feel awful later
 It helps for a few minutes, but then it just makes it worse in the long
run
 I don‟t want to end up at the hospital again
 I can cope for another hour – I can take one hour at a time
 Positive Affirmations

Or also:
http://get.gg/docs/EmergencyBagBox.pdf

I know the above is very long, but maybe you could print it out and highlight the ones that would suit you? I found it really important to have the list to hand when I was feeling down and vulnerable.

inside_lap

Have you tried a good therapist? Either in conjunction w/ or in place of the medications? Also, have an open discussion w/ your psychiatrist (and yes, you should consider a psychiatrist in place of your family practitioner in these cases) about tolerable vs intolerable side effects for you. There are lots of medication options out there if you choose to continue that route. Also, if its SAD and not "regular" depression, consider light therapy. It is actually very effective against SAD and some forms do depression. Good luck. I hope things look up for you.

Funny...reading the OP I was hoping you would chime in my friend .

Too funny Jon! I don't surf the forums a lot but sometimes I do as a distractor . OP, good luck at ur appointment next week. Remember the depression didn't develop overnight and won't go away overnight. Be ur own best advocate. It gets harder b4 it gets easier but if ur wth the right therapist and are ready for change, it does it easier/better.

RajK01

I am going through the same stuff…food is such a stress reliever…sometimes makes me feel like I have accomplished something by putting it my body…now I realize the only thing I have accomplished is 50 pounds of weight gain….I am on antidepressants and it does get better…believe me it may not feel like that but there is light at the end of the tunnel

azyzzam

If you don't mind me asking, what are you on and what is the dose?

Depression should not be ignored when diagnosed, but I certainly do feel like it is something that you can work towards yourself and eventually not need the medicine anymore. I was diagnosed two months ago after gaining 35+ pounds but never let myself take the drugs in fear of the weight gain as I already struggle with bingeing.

I've dropped 7 pounds so far and still have 18 to go, but two things that helped:
-ephedrine + caffeine "ec" stack, I only take it when I feel that I may binge or feel hungry before intense lifting. This is not the healthiest option and had some effects on weak hearts, but I'm going to stop once I lose the weight. (And I only take 3-4 times a week max)
-saffron extract, natural appetite suppressant (amazing!)
-zevia (stevia sweetened soda)
-music
-coffee also helps with appetite

There are additional foods with serotonin that can help.

ebayaddict0127

Hi. I've had depression my whole life but never took medication until 2009. At that time I weighed 145 lbs. I now weigh 230 lbs. Clearly something happened there... Anyway... I've been on MANY meds. My last meds were Celexa. My doctor said they increase appetite. She put me on Effexor and prescribed Nuvigil which is an energy increasing med that also has an appetite suppressant side effect. So far it's helping. (Except today I'm just starving). Nuvigil is hard to get paid by insurance, but your doc may be able to prescribe something else.

I'm sorry you're going through this...

Other option (without meds) is to try your best to fill up on veggies.

tiger_tabby

I'm struggling w this too