Struggling with this and depression..

Hey there. So sorry you are dealing with depression. I also deal with it, and I take meds, which help. I find that the meds tend to make me a bit apathetic, so I don't always care about eating healthy and exercising. The best thing for me, is to suck it up, and just take action, and DO what I need to do, to reach my goals. My goals are mental and physical health. I do not set specific number weight loss goals. That being said, I don't try to bargain or negotiate with the part of my mind that tell me to be lazy or unmotivated. I also try not to label myself "an emotional eater," because it only gives me an excuse to eat amounts of food that aren't healthy for my body and mind. I am a firm believer in the idea that the reasons for eating are hunger and pleasure. Food should not be a way to self-medicate. It is definitely hard to go through depression and anxiety (I struggle BIG TIME with anxiety), but I also have a history with binge eating, and I have to constantly tell myself "there is never ever an excuse to binge." It helps me to move forward, instead of staying stuck.

Run, lift, get out and embrace life

Hi, I'm Karen. I have clinical depression for which I take medication that I think increases my appetite. I have taken meds for years and am about 25lbs heavier than before meds. For years I have managed to lose 20-30 lbs (getting me 1/2 way to my goal) and then I gain it back. I am trying again but a little differently this time....I have done MFP off and on since 2006 but never made a friend for support or advice or just complaining about how hard it is until this week. I'm determined to make my goal this time and maintain it. I think encouragement from others in the same boat as me can help since I feel low and lonely in this struggle all alone. Other friends I have either don't care to lose weight and don't want to try it with me or they just lose the weight quick and easy onetime and they're done. (which makes me depressed because I'm a failure). Maybe you need support from people who understand what you are going through and I would being like to be a friend and have a friend too! Here are some other things I have been doing and they are not easy: 1. Tell myself to wait 20 minutes before giving in to a craving to see if it passes. 2. I tell myself being a little hungry feels thin, and I want to be thin. It's not bad to be hungry a few times a day, it is the normal cycle to get hungry, eat, feel satisfied, get hungry, and then have to eat again. 3. I am taking care of myself when I watch what I eat and take the time to log my food and exercise. I am just as worth taking care of as all those other people who obviously think they are worth it, because they do it already. Good Luck, you can do this, you are worth it!

i go thru curves of depression. my son has much worse clinical depression so I have a good understanding of how different is between the ups and downs I have and his worse depression. feel free to add me.

I have struggled with anxiety/depression. I don't know if addictions run in our genes, but I have an addictive personality. Never been a big drinker. I don't smoke. I have never done drugs. Eating was my addiction. Then I started to replace that addiction with pulling my hair out. Then when I was bald in spots I went back to eating. Now--I replaced everything with being addicted to MFP and losing weight. I don't want to get so addicted that it turns into an eating disorder, so along with the meds I also see a counselor.

I have struggled with anxiety/depression. I don't know if addictions run in our genes, but I have an addictive personality. Never been a big drinker. I don't smoke. I have never done drugs. Eating was my addiction. Then I started to replace that addiction with pulling my hair out. Then when I was bald in spots I went back to eating. Now--I replaced everything with being addicted to MFP and losing weight. I don't want to get so addicted that it turns into an eating disorder, so along with the meds I also see a counselor.

Yes, unfortunately addiction has some genetic loading. The expression of addiction just varies (drugs, food, gaming, work, etc). Silver lining, genetic predisposition does not equal futility. Good for you in seeking help. I hope you found a great counselor you can connect with. Best of luck!

I too struggle with fighting emotional eating. I started doing it in my teens to cope with depression...I didn't care what I ate, or how much I ate, or when I ate it. I would eat until I felt sick, not until I felt full. It's really hard some times, especially when I'm really stressed out to not turn to food. But you have to take things one day at at time. Realize that it truly is an addiction, and like any other addiction, it's not going to go away overnight. Celebrate the small victories! Recognize when you are stressed and stay away from food if you know that is when you go crazy for food. Or if you are craving something, portion out a serving, and put the rest away, and log it. You still get your 'fix', and you won't sit and eat the whole bag/container. You are going to have set backs and you are going to have weak moments and give in. And you know what? That's ok! The important thing is that you are trying to fix this habit you have, and any effort you put into that will never be wasted. Please feel free to add me, I'm on here every day and I try to support my friends as best as I can. I wish you the best of luck and I hope you feel better soon!

had many problems for years from depression caused by PTSD

counselling/therapy is what helped the most

lifting heavy weights is what helped the most after that. not just the "happy hormones" and the fact that strenuous exercise reduces the level of stress hormones in the blood, but also because lifting heavy stuff makes me feel strong and capable. That went a very long way to chasing the PTSD out of my brain.

I also recommend:

- exposure to sunlight, or if that's impossible, vitamin D supplements (or why not both)
- just being active, even just going for a little walk every day (preferably outdoors)
- good sleep hygiene (it's not just about getting enough sleep, also about good quality sleep)
- eating a healthy diet with balanced macros... forget low fat or low carb, the brain needs fat and carbs to function right... go for moderate fat, moderate carb + plenty of protein and fresh fruits and veggies.
- get enough calories and have a moderate deficit, eating too little can make depression worse and even in people without depression can cause them to be in a bad mood (aka "hangry")
- for dealing with increased appetite, drinking tea may help (so long as you're okay with the caffeine) and eat low calorie density foods (e.g. low calorie veggies) and protein foods. protein fills you up, tea can suppress appetite a little and low calorie density foods you can eat a lot of without piling on the calories so less risk of overeating.,

Sorry you're going through a rough time.

I have been on and off with depression for several years, I wouldn't say it is clinically, just very low, I never went to the Doctors because I thought i'd never get taken seriously. Last year I was told I had fibromyalgia, and I have figured out my main cause of my depression, is because I was so low in energy and motivation. I have a severe vitamin D deficiency so when I started taking them it gave me the boost to improve everything else in my life.

The pain I was feeling last year in my hips/legs and back was so bad sometimes I couldn't get out of bed. I have realised this last two weeks that the reason I was in so much pain was because 1) The Vit D deficiency, 2) I wasn't eating right, and 3) I wasn't moving at all, so the lack of energy was coming from not actually doing anything.

I have also stopped taking my pain medication, gabapentin, because it was making me feel *more* depressed. Now I deal with my pain in my own way.

Since I started exercising and eating right, I have felt so much better, I have more energy, more motivation, not in so much pain because I am moving my legs/hips so they are not cramping up, my muscle spasms are less frequent. I feel like I am on a journey to a new life.

It has taken me years to figure out what my problem was for feeling so low, so finding the reasons why you feel the way you do would be a great start.

There's lots of amazing people here ready to help when needed. You can add me if you like. I hope you feel better x

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:

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.

bump

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....

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.