Depressive episode advice needed

Hi @ryebreadsucks,

i just joined this group and commiserate with so many posts. I too am bipolar 1 and am currently extremely depressed also due to some recent life changes. I’ve been on medication for over 20 years with long term stability. However, I have found that medication is just one part of what it takes to get back on track. Depression likes to keep you isolated and alone. I learned that the more physically active I was the more I could psychologically overcome the depression. It’s elementary, but I never made the connection when I was younger. I found that I needed to start small though. The easiest small step was getting dressed and going grocery shopping. It was a task that had to be done and it got me outside my apartment for an hour a week at least. Next, I would walk at the park or just sit on a bench somewhere and meditate. Other times I’ll go to a pet store or shelter just to be around animals. These are examples I tried in the beginning when I wasn’t ready to put myself out there but I didn’t want to be alone. Try to reach out to someone you know or look for a group or organization to join. When I lived in a bigger city I attended a local support group for people with bipolar disorder. It helped meeting others like me. There are also virtual groups too. I’m a Christian and attending a church service helped me focus on something other than myself. Don’t worry so much about cleaning or doing things you feel guilty about avoiding. Dishes can wait. Take care of yourself first. But please try to stay active a little bit every day. Listen to music or a podcast. Exercise if you can, even if it’s a few sit ups. Take care! Lots of love! I’ll be praying for you. ♥️

It does take some time for the meds to have a therapeutic effect. Can you start small? One day make a.list of things that make you feel a little better. (A walk, a shower, exercising, a piece of chocolate, a weighted blanket etc)

Then each day give yourself a half hour to fully experience one of the things on your list. Some days a weighted blanket might be all you can do, on a solo day, push yourself to walk outside in the sun for a half hour. Look to things that naturally increase serotonin,.

I also have bipolar 1. I think it takes a while to figure out what’s best for you especially when you’re new to the medication journey.

Until you’re clear on whether this dose and medication is right for you I’ll share what works for me.

-I complete daily tasks no matter what. This keeps the mom guilt from surfacing and making things worse. I have to complete tasks or my kid doesn’t have drink cups or laundry to wear.

-I take baths instead of showers. It’s one way to relax while getting self care done. Two birds with one stone.

-I go out every day. I think this one may be individual. It’s something that I started doing in the last year or two that’s really helped me. Going on drives, seeing Christmas lights, attending city events, shopping for groceries, taking a walk at different parks, ice skating, bike riding, going to the library, and window shopping at malls. Staying in simply doesn’t help me.

-Finding a purpose. For me it fell into my lap. I had a son and he is my purpose and what drives me. If I didn’t have a son then it would fall back on what makes me who I am which is generosity, helpfulness, and compassion. So I would be able to volunteer my time to help the community. If this resonates with you then I’d suggest starting small like a dog walker for humane society or similar on Saturday mornings.

-Building a support system. Having a therapist has really helped me, but having someone else I can talk to is great too. This community is good. Group Support, family and friends, and even a journal are all great too. I regularly journal and practicing gratitude is a big help to let me see what I do have and what I want to maintain.

-Coping skills. As well as journaling, I also practice meditation, read a good fiction book, watch feel good television, keep up with my hobbies, and refer to a list I entitled “Things I Like to Do.”

Finally, there are moments when nothing seems to help. And I recommend letting yourself know you did your best that day, maybe getting an early bed time or a nap in, and starting fresh the next time you wake up. Not everyday can be “fixed” but we can let time move forward and wait out those impermanent moments of depression with the knowledge that it will pass.