Do you sometimes feel so energetic and happy? But the next day you feel like you can't even get out of bed, you feel like everything is gone, and the world is dark? If you are someone who lives with depression, or what we medically call `Major Depressive Disorder (MDD),` then this experience is probably very familiar to you. It's like riding a roller coaster. One day you're high, and the next day you're down. Understanding this is the first and most important step in managing this journey.
Depression (MDD) is more than just feeling sad.
First, let's get this straight. Depression is not just feeling sad or weak. It's a real medical condition . Just like diabetes or high blood pressure. It affects your mood, your thoughts, your body, and your behavior.
Think about it, when the balance of certain chemicals (neurotransmitters) in your brain changes, the way you feel and even think can change. So this is not something that can be simply dismissed as "if you make up your mind, it's okay." Proper medical treatment and counseling are essential for this.
The most important thing is, this is not your fault. You did not choose this situation. So avoid blaming yourself at all costs.
Ups and downs are normal on this journey, let's prepare for it.
Recovering from depression is not a straight path. It's like a tangled ball of yarn. There will be days when you feel really good. On those days, you'll feel energized to get work done, talk to friends, and do whatever you enjoy. But the next day, you can fall right back into the same old darkness.
We call this a 'setback'. This is what discourages most people. You may think, "Oh, I've been doing so well, but I'm back to where I was before. I can never get better."
But that's not the truth. These setbacks are part of the disease called depression. It doesn't mean you're defeated. It just means you're still fighting this battle. The important thing is, when you have a setback like this, don't panic, and think, "Okay, this is how this disease is. I'll get back on my feet little by little." Talk to your doctor about this. He or she may be able to change the dosage of your medication or give you other advice.
| A Good Day | A Difficult Day |
|---|---|
| When I wake up in the morning, I feel refreshed and energized. | I don't even feel like getting out of bed. My whole body feels heavy as a stone. |
| I feel like doing things I like (e.g. reading a book, listening to a song). | I have no interest in doing even the things I used to enjoy doing. |
| You can chat and connect with family and friends. | I feel like being alone, away from everyone. |
| I have a little hope for the future. | Disappointing thoughts like "It will never get better" and "I'm useless" come to mind. |
The trap of negative thinking patterns
Another dangerous thing about depression is that it changes the way we think. When we live with depression for a long time, negative thought patterns can form in our minds. These are like deep ruts in a road. Our minds get used to going down that road all the time.
Do you have thoughts like this too?
- Seeing everything in black or white: "I couldn't get my work done today, so I'm a complete failure." There really can be a gray area, a middle ground, right?
- Deciding everything on one incident: Thinking, "This is what always happens to me. Nothing ever goes right" as soon as one thing goes wrong.
- Not taking good things into account: Even if something good happens to you, you don't enjoy it because you think, "It just happened."
- Self-blame: Thinking "it's all my fault," even for something beyond one's control.
The first step is to identify these thought patterns. Next, you need to challenge them. Ask yourself, "Is this the way I'm thinking? Isn't there another way to see this?" Counseling, especially Cognitive Behavioral Therapy (CBT), can be very helpful for this. Ask your doctor about this.
Create your 'Safety Plan'
To get through this roller coaster ride, we need to have a plan. Thinking ahead about what to do when a tough day comes can make a big difference.
1. Identify your support group: Who can you talk to when you're feeling down? It could be your best friend, a family member, or your spouse. And, at the top of this list should be your doctor.
2. Make a 'first aid kit': This isn't really a kit. It's a list of small things you can do when you feel down. For example:
- Listening to some of my favorite songs.
- Walking out into the yard for 10 minutes.
- Spending some time with a pet.
- Doing a breathing exercise to help you calm down.
- Making a call to someone you trust.
3. Identify triggers: Find out what things can bring your mood down. You can't avoid them all, but by being aware of them, you can be prepared to deal with them.
4. Follow your doctor's instructions exactly: If you have been prescribed medication by a doctor, it is extremely important to take it at the right time and in the right dosage. Even if you feel a little better, do not stop taking the medication without talking to your doctor. Doing so may make your symptoms worse again.
This is not a journey you should go through alone. Asking for help is a sign of strength, not weakness. There are professionals who can help you and people who love you.
Take-Home Message
- Depression (MDD) is not a weakness, it is a real medical condition that requires treatment.
- The journey to recovery is not a straight line. It is normal to have good days, bad days, and setbacks.
- Don't blame yourself. Be kind to yourself on this journey. Be patient.
- Create your own 'support plan'. Don't be afraid to ask for help in difficult times.
- Follow your doctor's instructions and prescribed treatment (medication and counseling) consistently. Do not stop taking any medication without consulting your doctor.
- Don't give up hope. With the right treatment and support, you can start to feel better again.
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