You may have been taking medication for depression for a while. You may be taking your medication on time and attending counseling sessions. But sometimes you feel like "nothing is helping me." This is what we medically call treatment-resistant depression. It's normal to feel overwhelmed, frustrated, and helpless at times like these. But don't give up hope. In addition to medical treatment, there are many things you can do on your own. These things can be a great help in your recovery journey.
Will you take back control of your life?
When living with depression, especially if you're not going to work or school, you may not even notice the days and weeks passing by. This sense of chaos, with no order in your life, is one of the biggest obstacles to recovery.
Establish a daily routine.
Imagine how helpless you would feel if you woke up in the morning and had no idea what to do for the day. This can be emotionally distressing for anyone, not just someone with depression.
So the first thing you need to do is make a little plan for your day . You don't have to plan every minute. But, at least set a time to wake up, a time to go to bed, and some meal times. Then you can add things like exercising and meeting a friend to that.
Set small goals.
This also goes hand in hand with establishing a routine. To feel happy about our lives, we need to feel like, "I accomplished something today."
So, set some small goals for the day, for the week, that you can actually do . If you have a big task, break it down into parts and do it little by little. Then you'll think to yourself, "Yes, I can do things too."
Get involved in something.
Some people have to take time off from work or school because of depression. But the problem is, just sitting around doing nothing is very unhealthy for someone with depression.
So, even if you're out of work, find new ways to spend your time and stay connected to society. Maybe you can take on a part-time job with less responsibility. Or get involved in volunteering. Helping others can give your life new meaning.
Let's take care of your body too.
Mental health is as important as physical health. The two are intertwined. Taking good care of your body is also good for your mind.
| Area | Suggestions |
|---|---|
| Physical Activity | Research has shown that exercise makes you feel better. Start with a short walk each day. Gradually work your way up to exercising more days a week. |
| A healthy diet | Although there is no specific diet for depression, it is important to eat a balanced diet. Eat more fruits and vegetables. Reduce foods high in oil and sugar. |
| Good Sleep | Disrupted sleep patterns are a common symptom of depression. Get into the habit of going to bed and waking up at the same time every day. Make your bedroom a calm place. |
| Alcohol and Substances | Although these may seem like temporary relief, they can actually make depression worse in the long run. They can also interfere with the effectiveness of medications. If you think you have a problem, seek medical advice. |
| Supplements | Some research suggests that supplements like omega-3 fatty acids and folic acid, found in fish oil, may help. But talk to your doctor before using anything. |
Consider Light Therapy
For some people, especially during the winter months, depression worsens when the sun is low. Talk to your doctor about light therapy, which uses a special lamp that provides artificial sunlight.
Shall we change the way we think a little?
When we are depressed, we tend to view the world and ourselves in a very negative way. We only see the worst in everything. Changing this thought pattern is not easy, but it is not impossible.
Stop thinking about everything negatively.
The first thing to do is to become aware of your own thoughts . Catch a bad thought as soon as it comes. Before you jump to the worst possible conclusion, ask yourself, "Isn't there a better, more likely way to do this?"
Even if you don't feel 'happy', try to be happy.
Friends and family may tell you to "be happy, have fun." But the problem is, you don't feel happy about anything. With depression, we stop doing the things we used to enjoy.
So, start doing the things you used to enjoy, even if you don't feel happy now . Over time, doing those things will gradually bring back the joy you lost.
Connect with others.
Depression is a disease that makes us feel isolated. You may have been isolated from friends and family. But you need their help to get through this. Even though it's hard, try to reconnect with the people you love . Maybe talking about something other than depression can be a great relief.
The most important thing is that depression is not your fault. It is not something you intentionally created. So never blame yourself for it.
These lifestyle changes are just a way for you to help yourself, in addition to your medical treatment. They are never a substitute for the treatment your doctor gives you. They are just another tool to help you along your treatment journey. If one thing doesn't work, try something else.
The most important thing is not to give up on treatment. Don't let your doctor give up on you either. If he or she doesn't have any other treatment options, ask to be referred to a specialist. Because there is definitely a treatment that works for everyone, somewhere.
Take-Home Message
- Depression that doesn't respond to treatment is not your fault. It's a real illness. So don't blame yourself.
- Along with medical treatment, small changes in your lifestyle (exercise, good diet, sleep) can greatly boost the healing process.
- Don't try to make big changes all at once. Start with very small steps. Those small victories will give you the strength to do more.
- You are not alone. Talk to your doctor, family, and trusted friends. Joining a support group can also be a big help.
- Never give up hope. Keep trying until you find a treatment and lifestyle that works for you.
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