“One in 20 adults have depression at any given time. When depression hangs on for a long time and goes beyond just having a low mood, it is called a disorder or disease.”
Depression is devastating! It can make the most vibrant person a vacant void. Living through depression myself, I know firsthand the effects that it has on a mind, body, and soul. Yet, the good news is that it does not have to be a LIFE sentence!
If you are prone to depression, diagnosed with major severe depression, clinical depression, postpartum depression, bipolar depression, acute onset depression, and N.O.S depression or even if it’s mild depression, seasonal affective disorder, mood swings, feeling low: there are things we can do that can help map out a plan for dealing with depression.
Let’s start with the understanding that depression is a mood disorder that can be effected by our environment and stress, life events and relationships, even nutrition, and brain chemical composition.
Moving forward, we need to start mapping out what our personal triggers are that may cause and/or contribute to our depression. Sometimes, there is nothing we can do at that moment to change this trigger. However, understanding and mapping that pinpoint will help us see the bigger picture.
Mary Ellen Copeland PhD writer, author and Peer, best known for her “Wellness Recovery Action Plan” known as WRAP says about triggers; “triggers are external events or circumstances that may produce signs or symptoms that are very uncomfortable. The symptoms may make you feel like you are getting ill or that you are tempted to use an addictive behavior.” In the section under triggers of the wellness plan, you think of some of your triggers and write them down and then consider how you might handle. Being judged or criticized might be a trigger, maybe you might use a wellness tool such as doing stress reduction exercises and so on.
Journaling is another key aspect of mapping out your depression. Some might just jot down a few notes saying how they might feel a certain time during the day. While others have the opportunity to write extensive notes and find it very therapeutic. Writing a journal can also help you map your highs and lows.
Another tool to map your highs and lows are charts for charting. You can download them with daily or monthly plans and then just fill-in your daily emotion for that day. By the end of the month your chart is filled and you’ll have a workable map of your moods.
Other things that can help depression is physical activity. Believe it or not, just getting outside in the sun for as little as 15 minutes a day can also increase your vitamin D level which will as I understand it improve your depression.
Chato Stewart Consumer Peer Ambassador