Many people who are depressed lack the energy to come in to therapy to get help. I will be covering some things in this blog that might help you get a handle on your depression.
1. Many people who are sad or depressed have trouble sleeping. Make sure that you have structure in your nighttime routine that includes a consistent bedtime to maximize your ability to get a good night sleep. You can talk to your doctor about natural sleep-helpers such as melatonin.
2. Get out of the house. Plan an activity with a friend (or by yourself if it is too overwhelming to be around people) that you once enjoyed. Even if nothing sounds fun, ask yourself: “What did I used to like to do?” and try that activity.
3. Stop the “negative tape” in your head. Fill it with at least one positive thing each day. This sometimes is very difficult at first, but the more you focus on the negative, the more the negative takes over your system.
4. Make sure you are eating right for your body type. Consult a nutrition specialist or your doctor to find out what is appropriate for you. Many people with depression either eat too much or too little which affects their energy.
5. Find out what exercises your doctor would recommend. Even something as simple as walking around the block can help increase endorphins to improve mood.
6. If going to a therapy office seems overwhelming, start by doing online sessions. This can help because it doesn’t require much energy to get out of the house, as would having an in office appointment. You can get support and a personalized treatment plan without having to put forth as much energy.
7. If you feel like hurting yourself call a suicide hotline at 800-273-TALK (8255), call 9-1-1 or go to your local emergency room.
8. Don’t go about living in depression for the rest of your life. There are treatments out there that have helped other people. Pick up the phone to set up an appointment with a therapist (my number is 562-310-9741) or look online for a therapist who might be right for you. There are medical (prescription drugs) and non-medical (therapy, herbs, acupuncture) treatments available to choose from.
If you are looking for an individual therapist for depression in Long Beach, please give me a call to ask me a question or to set up an appointment.
**Please be aware that Amie Lowery-Luyties is NOT a doctor and does not intend to give any medical advice. Please consult a licensed doctor about medication, herbs and exercise that might be an option for you**