Dealing With Depression - Family - Nairaland
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| Dealing With Depression by Nobody: 10:00pm On May 28, 2016 |
I dedicate this post to a fellow nairalander. I'm not depressed or brokenhearted..but it occured to me to do this for her, she asked for it though. Don't knw what she might be going thru but I promised to help her with this. To be truthful, we all at one time or the other go thru depression and need to be encouraged. I sincerely hope this would help. Tip 1: Cultivate supportive relationships Reaching out is not a sign of weakness and it won’t mean you’re a burden to others. The truth is that most people are flattered if you trust them enough to confide in them. Talk to someone face to face. The simple act of talking to someone face to face about how you feel can play a big role in lifting the fog of depression and keeping it away. But it has to be face to face—communicating via text, social media, or phone just doesn’t have the same effect. Turn to friends and family members who make you feel loved and cared for. The person you talk to doesn’t have to be able to fix you; he or she just needs to be a good listener, someone who’ll listen attentively without being distracted or judging you. Try to keep up with social activities even if you don’t feel like it. Often when you’re depressed, it feels more comfortable to retreat into your shell, but being around other people will make you feel less depressed. Tip 2: Get moving Exercise is something you can do right now to boost your mood. Aim to exercise for 30 minutes or more per day—or break that up into short, 10-minute bursts of activity. A 10-minute walk can improve your mood for two hours. The key to sustaining mood benefits is to exercise regularly. Choose activities you enjoy. You don’t need to train at the gym or run mile after mile. Pick an activity you enjoy, so you’re more likely to stick with it. Find exercises that are continuous and rhythmic. The most benefits for depression come from rhythmic exercise—such as walking, weight training, swimming, martial arts, or dancing—where you move both your arms and legs. Add a mindfulness element, especially if your depression is rooted in unresolved trauma. Focus on how your body feels as you move—such as the sensation of your feet hitting the ground, or the feeling of the wind on your skin, or the rhythm of your breathing. Tip 3: Eat a healthy, mood-boosting diet Don’t skip meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours. Minimize sugar and refined carbs. You may crave sugary snacks, baked goods, or comfort foods such as pasta or French fries, but these “feel-good” foods quickly lead to a crash in mood and energy. Aim to cut out as much of these foods as possible. Boost your B vitamins. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs. Tip 4: Do things that make you feel good Aim for eight hours of sleep. Depression typically involves sleep problems; whether you’re sleeping too little or too much, your mood suffers. Get on a better sleep schedule by learning healthy sleep habits. Expose yourself to a little sunlight everyday. Lack of sunlight can make depression worse. Take a short walk outdoors, have your coffee outside, enjoy an al fresco meal, people-watch on a park bench, or sit out in the garden. Aim for at least 15 minutes of sunlight a day to boost your mood. If you live somewhere with little winter sunshine, try using a light therapy box. Practice relaxation techniques. A daily relaxation practice can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being. Try yoga, deep breathing, progressive muscle relaxation, or meditation. Care for a pet. While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated. Caring for a pet can also get you outside of yourself and give you a sense of being needed—both powerful antidotes to depression. Tip 5: Challenge negative thinking All-or-nothing thinking – Looking at things in black-or-white categories, with no middle ground (“If I fall short of perfection, I’m a total failure.”) Overgeneralization – Generalizing from a single negative experience, expecting it to hold true forever (“I can’t do anything right.”) The mental filter – Ignoring positive events and focusing on the negative. Noticing the one thing that went wrong, rather than all the things that went right. Diminishing the positive – Coming up with reasons why positive events don’t count (“She said she had a good time on our date, but I think she was just being nice.”) Jumping to conclusions – Making negative interpretations without actual evidence. You act like a mind reader (“He must think I’m pathetic”) or a fortune teller (“I’ll be stuck in this dead end job forever.”) Emotional reasoning – Believing that the way you feel reflects reality (“I feel like such a loser. I really am no good!”) ‘Shoulds’ and ‘should-nots’ – Holding yourself to a strict list of what you should and shouldn’t do, and beating yourself up if you don’t live up to your rules. Labeling – Labeling yourself based on mistakes and perceived shortcomings (“I’m a failure; an idiot; a loser.”) Cc: lalasticlala Mynd44 Ishilove Tosyne2much 2 Likes |
| Re: Dealing With Depression by Nobody: 10:09pm On May 28, 2016 |
This is a thread filled with kindness. I like it. The introduction is well written but the last point should be THE ABSOLUTE NUMBER ONE because once you et a handle on that everything else follows naturally.  RadicallyBlunt: 2 Likes |
| Re: Dealing With Depression by Nobody: 10:15pm On May 28, 2016 |
. Especially cats 1 Like |
| Re: Dealing With Depression by Nobody: 10:30pm On May 28, 2016 |
Mindfulness:Hmmm. Thanks. 1 Like |
| Re: Dealing With Depression by Nobody: 10:45pm On May 28, 2016 |
Muafrika2: Or Rats. Southern Nigerian rats are as big as a cat. Give them loving homes. Am ourahia mehn |
| Re: Dealing With Depression by Acidosis(m): 11:02pm On May 28, 2016 |
Cats? Cats are attributed to witches in this part of the world. And then again Rats? Is that attributable to Nigeria? Now that the Lagos state government is currently 'de-ratting' the environment to curb Lassa fever? Nice writeup but there is one important aspect of depression you skipped. Some depressions cannot be resolved with the wonderful facts you have there. Usually, whoever finds it difficult to sleep comfortably for 3-4 days should, as a matter of urgency, visit a behavioural -psychiatrist hospital. We have over 25 specialist psychiatrist hospitals in Nigeria, in addition with over 30 behavioral science departments in public Tertiary hospitals. They are not specifically meant for "mad" people roaming the streets. They are meant to cater for normal human beings with mind, emotional, and other 'minor' issues like sleep problems. No man on earth can survive 7 days of sleepless nights and still act normal without roaming the streets, or making funny gestures. So, if you can't sleep for 3, 4 days, do not waste any more time drinking green tea, visit a specialist. 3 Likes |
| Re: Dealing With Depression by YorubaWoman: 5:51am On May 29, 2016 |
Thanks dear! Would be better if it reaches frontpage for more mature contributions Cultivate supportive relationships: Noone is to be trusted and I can never trust. Get moving: oh I walk 30minutes per day....a must daily Eat mind boosting diet: I don't take junks. I take folic acid once daily and my love for vegetables made me a peasant farmer. I cook my meals. Do things that make you feel good: Sleep and crying makes me feel good..very well that I wake up daily with lots of specks. Challenge negative thinking: Am a pessimist. In every little good thing, there is a plague. Everyone has dark side. Been battling this since am a teenager. I hope to find long lasting solution. 2 Likes |
| Re: Dealing With Depression by eyinjuege: 7:04am On May 29, 2016 |
YorubaWoman: You don't sound depressed. More like a realist. However, you may need to go see a psychiatrist who should evaluate you, and may start you on some low dose antidepressants if you are depressed. They work wonders, especially in those with mild to moderate depression. |
| Re: Dealing With Depression by eyinjuege: 7:09am On May 29, 2016 |
Nice thread OP. I think you should add medications to your write up. Someone pointed it out earlier that people need to see psychiatrists. None of the points above will work for some people who are depressed. It can be terrible atimes, and some may get suicidal. Medications work wonders to elevate the mood, and make the world seem a better place. However, in some severe cases, all your points and even the medications don't work. It's unfortunate we still have a long way to go regarding mental health in this country 1 Like |
| Re: Dealing With Depression by FruityLass: 7:42am On May 29, 2016 |
I think depression is the ability to think about reality. Just like life is meaningless, the future of life is death, every achievements will leads to nowhere which results to thinking negatively then can leads to mental problem. Much negativity. Live in the moment Do what makes you happy Enjoy the present Tomorrow holds for no one. 2 Likes |
| Re: Dealing With Depression by YorubaWoman: 8:26am On May 29, 2016 |
eyinjuege:I think am always depressed because am well aware of reality, if this makes me a realist then. People don't understand me that I sank into myself. Am not good in making friends. My bed is my solace You just can't understand Thanks all the same |
| Re: Dealing With Depression by Nobody: 8:36am On May 29, 2016 |
YorubaWoman: You don't need to trust anyone with your life. Get moving: oh I walk 30minutes per day....a must daily Cool! Do things that make you feel good: Sleep and crying makes me feel good..very well that I wake up daily with lots of specks. If it makes you feel good, continue doing it. Challenge negative thinking: Am a pessimist. In every little good thing, there is a plague. You are a pessimist BY CHOICE! Do you enjoy it? Everyone has dark side. You will. |
| Re: Dealing With Depression by okuneddie(m): 8:39am On May 29, 2016 |
YorubaWoman: don't tell me u are the friend radicallyblunt was talking about.....are u really depr....... |
| Re: Dealing With Depression by Ewuro4: 8:48am On May 29, 2016 |
If Nigerians will stop shaming people and only focus to condemn bad behaviours... Depression will reduce. cc 5minsmadness , Acidodis 2 Likes |
| Re: Dealing With Depression by YorubaWoman: 8:56am On May 29, 2016 |
Mindfulness:Thank you Thank you Am like a snail when touched at antenna, it retract back into its shell. That am nicked 'eleha' No one understands me  |
| Re: Dealing With Depression by edwife(f): 8:58am On May 29, 2016 |
Ewuro4: Good Morning over here and Happy Sunday...  1 Like |
| Re: Dealing With Depression by YorubaWoman: 9:01am On May 29, 2016 |
okuneddie:  |
| Re: Dealing With Depression by Ewuro4: 9:05am On May 29, 2016 |
edwife: Morning and happy Sunday to you too Eddy  I can't sleep... Been excited for a while now, It's that time of the year again.. Summer Vacation Someone should shame me for behaving like a kid in a candy store hehe1 Like |
| Re: Dealing With Depression by edwife(f): 9:12am On May 29, 2016 |
Ewuro4: Then they should shame both of us, i am a sucker for vacations- i could spend fortune on those. People love parties,owambes- i love travelling.I can't wait for this destination trip, i am as excited as you are. same way i feel during Christmas.  2 Likes |
| Re: Dealing With Depression by Ewuro4: 9:14am On May 29, 2016 |
Yorubawoman, you're a beautiful young lady with her whole life ahead of you, you're lucky! ... pick up a hobby or two, go to gym-exercise, write a journal if you can, go out there and mingle dear, before you know it, it's bedtime, utilize your ample moments , one step at a time . I'd also advice you to see a psychologist(if you can) or talk to someone. You're not alone  1 Like |
| Re: Dealing With Depression by edwife(f): 9:19am On May 29, 2016 |
YorubaWoman: You don't need anyone to understand you as long as you understand yourself. I have learned with time that, people will treat you the way you present yourself. Don't worry too much about people opinions, there are opinions that's all.As long as you live your life without hurting anyone,you are good to go. The worst thing that can happen to a man is not being himself, you are unique and different and that's okay. I love being different, it's what makes me who i am, i don't have to follow a trend or people.Love yourself more, develop yourself,do what makes you happy and contented. 1 Like |
| Re: Dealing With Depression by Ewuro4: 9:22am On May 29, 2016 |
edwife: Hehehe Ditto. Can't wait to see the kids reaction.. We just gonna wake them early in the morning and drive them to the airport. What a freaking long 2016 school year , sick of it already 1 Like |
| Re: Dealing With Depression by edwife(f): 9:26am On May 29, 2016 |
Ewuro4: Lol, priceless, i know the feeling. I used to be that little girl,same thing my parents used to do.My mum was an air hostess for 20 years. Let me go and prepare for church.See you. 2 Likes |
| Re: Dealing With Depression by YorubaWoman: 9:34am On May 29, 2016 |
Ewuro4:Thank you ma |
| Re: Dealing With Depression by okuneddie(m): 9:42am On May 29, 2016 |
| Re: Dealing With Depression by Nobody: 9:43am On May 29, 2016 |
YorubaWoman: Many people are like you and even more can understand you. There are many compassionate humans all around the world. Many people have already suggested good solutions but these solutions are action oriented and I have the feeling that you need to do some inner work first. For some reason you have developed the habit of taking life very seriously when it's actually supposed to be fun. Watch little children and you will see that we came with the intention to discover newness and have fun while being at it. The best advice I can give you is to change your thought patterns, not all at once but gently, step by step. |
| Re: Dealing With Depression by YorubaWoman: 9:46am On May 29, 2016 |
edwife:I will survive  I appreciate |
| Re: Dealing With Depression by Nobody: 9:54am On May 29, 2016 |
edwife: Best piece of advice so far. Yorubawoman, read it again and again and feel the spirit behind it. It's about fun and ease. She knows that what you think about yourself is what matters the most and she enjoys life without allowing opinions to contaminate her mood. Let it sink into your soul. |
| Re: Dealing With Depression by YorubaWoman: 10:14am On May 29, 2016 |
Mindfulness:That's it! I will try but how can I change my thought pattern? To be tender minded |
| Re: Dealing With Depression by okuneddie(m): 10:14am On May 29, 2016 |
YorubaWoman: seriously I never knew u were the one when I asked the question, I was only playing around......Yorubawoman I never saw u as someone depressed cos seriously ur posts and comments keep me going...the Lord is ur strength and will always be ur strength so what ever u are going thru now, keep ur faith in him.....keep negative thoughts away.....lemme tell u a secret, if u know what I'm going thru, u will pity me but I can't let those little things get me depressed and u know the reason why? cos I got lots of people depending on my success and I can't and don't wanna fail them if anything bad should happen to me. That's what keep me going dear.Your comments and that of wonderful friends I have here keeps me going with memes from smellymouth and sandoski. When i come online and i see all these i smile and dont also forget u are part of those working wonders so dear, There is always a light at the end of the tunnel. Challenge is nothing but an area in Ibadan. I know u are strong to handle this....where is Shimayam mom when we need him most sef.....take care dear friend ok 4 Likes 1 Share |
| Re: Dealing With Depression by Nobody: 10:44am On May 29, 2016 |
YorubaWoman: Well, let's start with the thought patterns you have already shared here: YorubaWoman: You could say something like: Some people can't be trusted (instead of none can be trusted). I am able to figure out who I can trust. Disappointments may occur but I can handle it. Many people have been disappointed but no risk, no fun. I know a good person when I see her / him. I trust myself to pick good friends I can rely on. There are billions of people I can choose from. I love to select. I have the freedom to choose my friends. Get moving: oh I walk 30minutes per day....a must daily Take pride in it. (How I would love to grow my own vegetables, I envy you in a positive way ) Appreciate your garden. Appreciate the food. Do you know that people in the West spend fortunes to get organic vegetables? Everything else is full of chemicals. And here you are having your own organic, healthy, nurturing vegetables. You are a lucky girl. Do things that make you feel good: Sleep and crying makes me feel good..very well that I wake up daily with lots of specks. You may think something like: It's ok to sleep and it's ok to cry but there must be more. I am sure I will find the way to more optimism. I am not willing to give up hope. Hope feels better than despair. I actually am already hopeful. I am open to share my feelings and to listen and to learn. I know that some people can offer emotional support and it is already helping me, here on this thread with so many well-meaning people. Challenge negative thinking: Am a pessimist. In every little good thing, there is a plague. Alternative way of thinking: I am not a pessimist. I am actually a realist. I know that the world consists of extremes and a continuum in-between. Everyone has good and bad experience in their life but even pain can be a great teacher and we wouldn't enjoy the good without the bad. I am willing to accept that not everything is always rosy but I also know that after rain, the sun always shines. I can flow with life's rhythm instead of resisting it. It's an up and down. And the downs help me appreciate the ups. Everyone has dark side. Oh, yes! This is the interesting part. Been battling this since am a teenager. Alternative thinking: I don't have to battle. Battles are exhausting. I want ease. I can have ease. All in good time, slowly and gently. I hope to find long lasting solution. You have found them with the power of hope. Like I said, pessimism is a choice. You have chosen hope here and it went a longer way than pessimism. Pessimism is like poison because we get and become what we think so you better think positively. 1 Like |
| Re: Dealing With Depression by YorubaWoman: 11:50am On May 29, 2016 |
Oh my Your words are soothing Thanks dear Shimayama ko Lol okuneddie: 1 Like |
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