Depressed & Overcoming

Acknowledge. Cope. Heal. 
Working Through Depression 
by: Kenyatta Johnson 

Live long enough and depression will knock at your door and before you know it, it's sitting on your couch, eating your food and sleeping in your bed. 1 out of 10 people suffer in silence with depression. Depression can be triggered by negative life changing events such as death of a loved one, loss of a job, financial stress, unhealthy relationships, low self-esteem or it can be a chemical imbalance in the brain.

No matter what your story is, there is light at the end of the tunnel. Getting help at the onset is key to learning ways to cope and heal.  Working with people experiencing depression, the number one thing that keeps them from treatment is pride.  The reality is you have to fight for your life and mental well-being. Although depression is common, it's not something you have to suffer through alone. Getting help is the first step. Learning to cope with depression is a choice. Depression can be overwhelming, it will make you think you are crazy, but YOU ARE NOT.

There is no shame in asking for help and there is no shame in being depressed. More than 50% of the worlds population is or has been depressed. 

Depression is depression. Coping and healing is a choice. 

Depression has knocked on my door many times and sometimes I welcomed him in. Then there are times where depressed slips in and before you know...BAM, it gut punched you. Either way, I had to take an active roll is getting help. As a retired mental health professional, I know the signs and what to do and look for, however, that does not exempt me from self-care. I know a lot of professionals in the medical and mental health field who put there mental health to the side and pay dearly for it. Don't let that be your story! 


How do you know when you're depressed? 

• Feelings of sadness, tearfulness, emptiness or hopelessness
• Angry outbursts, irritability or frustration, even over small matters
• Loss of interest or pleasure in most or all normal activities, such as sex, hobbies or sports
• Sleep disturbances, including insomnia or sleeping too much
• Tiredness and lack of energy, so even small tasks take extra effort
• Reduced appetite and weight loss or increased cravings for food and weight gain
• Anxiety, agitation or restlessness
• Slowed thinking, speaking or body movements
• Feelings of worthlessness or guilt, fixating on past failures or self-blame
• Trouble thinking, concentrating, making decisions and remembering things
• Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts or suicide
• Unexplained physical problems, such as back pain or headaches

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Here are a few tips to help you work through depression:

1. Acknowledge - Don't live in denial about your depression. It will only make it worse. It's OK to acknowledge you are depressed. If you can't acknowledge it, you can heal it. 

2. Get Help - Therapy is a great way to process and work through depressive moods.

3. Be Open - Some levels of depression require a combinations of treatments. More severe depression might require medication and therapy. Be open to the idea and know there is nothing wrong with either.

4. Open the Blinds and Let in the Sun - avoid dark spaces.

5. Walking or Exercise - Walking is a great way to find your happy place.

6. Deep Breathing - A few minutes daily of breathing deeply from your belly, holding in and out for 8 seconds, is a powerful agent. When your body is not getting steady oxygen, noxious gases build up in your blood, triggering anxiety and fight-or-flight reflexes in your nervous system.

7. Avoid Being Alone - Engage with people even if you have to force yourself. Being isolated is the worse thing you can do when you are depressed. 

8. Avoid Sugar - it's not good depressed or not. Sugar makes you crash. When you crash off sugar while depressed it will make you feel worse. 

9. Find a Cause Bigger than you - Give yourself purpose through service to others. It's a great way to take your mind off self. Helping other naturally will make you feel better.

10. Positive Affirmations- What you say and think about yourself and your situation is what you will manifest. Speak life no matter how you feel. If you are sad, say "I choose to be happy...I am happy" and keep saying it until it becomes the truth.

And above all. PRAY, READ THE WORD OF GOD, It will be a lamp until thy feet and light to thy path. God is always with you even when you don't feel Him. And if you can't pray for yourself, ask someone to pray with you. 
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Have a beautiful day and Get out and get some fresh air! 

Hugs, 
Kay