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Living with dysthymia is similar to living with other types of chronic illness. In addition to medication and psychotherapy, you will likely need day-to-day coping tools and a support system. The time to put this framework into place is when you are feeling fairly well. There are many things you can do to get the most enjoyment out of your life and to ensure that you will get the help you need when you need it most. The Little Things/Learning To LiveLearn to identify and cherish the small moments of joy in life. When we feel down so often, it's important to look for the things that are wonderful in life: a flower, a child's smile, a good book. Of course there are times when these otherwise enjoyable things become reminders of how badly we're feeling. That's why we need to take time to enjoy them when we're feeling well. Creature ComfortsFuzzy slippers, a warm blanket, really good lasagna: sometimes we need to take refuge in the simple creature comforts. If you're dysthymic, make sure you have some of these comforting things on hand. People with dysthymia or any type of depression benefit from being kind to themselves. SleepSleep is the great restorer. Many people with dysthymia or depression have difficulty sleeping. There are many ways you can help get your necessary sleep. Of course, many medications prescribed for depressive disorders will help you sleep. But there are other, non-pharmacologic, ways to help with sleep:
Family and FriendsTurning to family and friends when you're feeling particularly down or you're having a bad day can be very helpful. Try to avoid people who tend to be negative. If you don't have many friends or you don't get along with family members, try getting involved with a church or book club or even an online discussion board (stick with boards that are moderated, for example, the discussion boards on WebMD or Intelihealth.com are moderated). JournalingKeep a journal of how you're feeling, your symptoms (or lack of symptoms), things that bother you (or that you enjoy) -- anything really. Over time, you will find that you can go back to journal entries when you were feeling well; this can help you stay hopeful about feeling well again. Keeping a journal can also help with therapy, because you will have a record of things to discuss with your therapist. Since forgetfulness is common in depression, a written record is a real help. A record of symptoms or side effects can help you and your psychiatrist find the best medication for you. ColorNever underestimate the power of bright, sunny colors. Making your living space brighter can help your mood. If you can't paint your walls, you can purchase colorful posters or prints. Colorful window treatments (curtains or blinds) can help add color to your world, too. When I was a teenager, I had new carpeting put in my bedroom: blue. I had my walls painted: blue. For a couple of years, I couldn't figure out why I was always tired and unmotivated (more than usual) if I spent time in my bedroom. In college, I had my walls painted peach. My bedroom had a totally different effect on me! LightOpen your curtains, blinds, shades ... let the sunlight in. Even if you do not have Seasonal Affective Disorder (S.A.D.), sunlight affects your mood. The first thing I do in the morning is open all the shades in the house. If I can get outside for a while during the day, I do it. Sunlight and lack of sunlight affects everyone. If you live in an area where there is a long winter or rainy season, you may want to consider getting a full-spectrum light or a light box to help "supplement" natural sunlight. ExerciseWhen you're depressed, you usually don't feel much like exercising. But exercise makes your body release endorphins, your body's natural pain reliever and mood elevator. Even a small amount of exercise can help. Walking around the block or through the local mall is a good start. Always check with your doctor before starting a more strenuous exercise program, especially if you are overweight or out of shape. Any kind of exercise helps alleviate depression. Exercise that doesn't really seem like exercise can be particularly helpful. Activities like walking, bicycling, skiing, fishing, or canoeing don't seem like exercise, and you may find it easier to motivate to do them than to do "straight" exercise. Bicycling is especially helpful for me. We are fortunate to have some lovely bike trails near our home. When I'm bicycling, I'm not only getting exercise, but I'm out in the fresh air and in some very soothing environments (beach or woods). On rainy or cold days, I try to do a 30-minute session on our Gazelle (a low-impact cross-country skiing-type of equipment). I can watch TV or listen to music while I'm exercising and I can vary the speed and intensity of the workout. Even 15 minutes of exercise a day can make a difference in how you're feeling. I've learned a lot about exercise in the past year. For example, there's no such thing as "toning" -- you're building muscle or you're not. Women will not end up looking like professional weight lifters with bulging muscles by doing weight training. It's physiologically impossible. So don't be afraid to build muscle. Muscle burns calories. The more muscle you have in your body, the more calories your body burns, even at rest. Exercise is important in depression for another reason: heart disease. Studies have shown that people with depression are at higher risk of heart disease. Exercise can help reduce that risk. There's really no downside to exercise. I'll be adding some good books on exercise soon. Look in the Emporium for some good indoor exercise equipment and ideas. Health Information WorksheetForgetfulness can be one of the more annoying symptoms of depression. If you are on several medications or if you have other health issues, it's a good idea to write it all down. Click here to see an example of a Health Information Worksheet. Sense of HumorIt's hard to keep a sense of humor when you feel like the world is coming down around you. A good way to nudge your sense of humor to life is to watch comedies at the movies or on TV. Or read a humorous book. If you have friends or family members who have a good sense of humor, seek them out. Laughter is a great healer. Take Human BitesProcrastination can be a "side effect" of depression and dysthymia. If you find that you've let things pile up and now everything seems insurmountable, it's time to break things up into smaller tasks. Instead of: "I have to clean the house" try: "I will clean the bathroom." If that's too much, try: "I will clean the sink in the bathroom." Allow yourself to feel that you've accomplished something, because you have accomplished something! If you break down your big tasks into smaller ones, you won't feel overwhelmed and you will actually be able to start whittling away at them. Keep a list of the things you've accomplished and refer to it every day -- especially when you're feeling like you never get anything done. |
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