Depression Support Chat (8/12/2015)
Amelia
August 14th, 2015
This was the third of a series of Wednesday night (10p EST) guided discussions in the Depression Support Room--feel free to join us next week! Tonight's discussion, Coping Strategies, was attended by both members and listeners! Below is a summary of the questions as well as some of the responses (for confidentiality reasons, I chose to leave member/listener names off of the specific quotes):
(1) On a scale from 1 to 10 with 1 being the worst and 10 being the best, how would you rate the way youre feeling right now? Can you explain why you feel this way right now?
----Answers ranged from 1-7
----I'm at 7 because it's morning where I am.
----6-An on-going uphill climb with depression. It's been going on for several years. But each day is slightly different. I look forward to it.
----4….my anxiety sends me into a downward spiral of depression and my depression keeps cyclical thoughts of hopelessness running through my head until I pass out.
----My day started at about a 5 then the bad things snowballed and got lower and lower...but past hour or so of listening to music and being here brought it back up to 5 or 6.
(2) Okay, so now that we've rated our emotions and described them, can you identify a certain time of each day (or week) when you tend to feel the lowest? Is there a cause or a reason?
----It's not anything in an actual cycle. It's constant and random at the same time.
----No pattern for me.
----Ame, I think Mondays are the worst, returning back to that normal life pace can be hard.
----It's usually the lowest in the morning for me.
----No pattern for me anymore. I used to have cyclical patterns to my mood but now it is all low points.
----It's usually after being awake for about 9 hours...or Right before bed.
----Mornings, which start for me at 3am after my average of two hours of sleep and the nightmares wake me.
So, lack of sleep impacts moods?
----For me, it's usually later at night. Probably because I feel lonelier then.
----Late at night.
----Only if I have been alone for too long.
----Random times of day.
----Mornings, cause I have the whole day. Evenings are markedly better.
----Im the same. Loneliness can really affect moods cant it?
----Early afternoon I think.
----Honestly I just force myself to function - I have to for my daughter's sake anyway but there are a lot of things that I just make myself do in order to keep living.
(3) So, what is something that you do to distract yourself when youre not feeling good?
----Music, movie, reading.
----Someone once told me listen to music that feels how you want to feel.
----Playing with dogs.
----I love walking my dogs. And I often clean the house, although I dont love that!
----I look at videos of animals….cliché, but it helps.
----I have issues with OCD thoughts. So singing really loud helps.
----I've started coloring….I started with the mindfulness coloring book.
----Journaling.
----Sketching helps too, even though I'm bad at it.
----Take my daughter bowling or swimming, or just doing anything that makes someone else smile - it makes me happier to see them happy.
----Taking a walk, those really do help.
----Yoga helps heaps, but it's a struggle to get to the studio.
---- I watch YouTube videos and listen to music or talk with friends.
----One of my coping strategies is comedy...funny audiobooks or sketches on YouTube or Netflix.
----There are a lot of great creative outlets - writing, making things, creating music, cooking…
What about coming here? Is that a coping strategy?
----It's a huge coping strategy.
----For me this wasn't meant to cope... this was meant for me to just relate and talk things through but it's become a coping distraction.
----It helps a lot!
(4) What kind of things do you do to release negative feelings?
----I don't release negativity as much as mask it.
----I paint or cry or scream into a pillow.
----Working out is a good release. Crying. Meditating.
----I like to play more emotional songs on piano. Ones that I have to push the keys harder and move my fingers quicker. I don't get a lot of chances for it but I'm usually alone besides my instruments.
----I talk to friends about how I am feeling.
----Getting on 7cups and talking to someone about it helps me, or maybe just venting to a friend.
----Crying. And going to the gym.
----Writing or drawing or painting.
----Venting.
----Write negative thoughts on a paper and tear it into bits n pieces.
(5) Weve shared quite a few ideas for distracting ourselves and releasing negative feelings. Have you learned any new ideas from this that youd like to try out?
--I want to try to be more mindful about releasing negativity when involved in activities rather than just pushing them aside.
----I might try writing down the negative thoughts and ripping the paper to pieces.
----Writing down negative emotions as if writing a letter to god. Releases anger.
----I will probably focus more on writing again in some way or another. Also, I want to start boxing again because its better to take it out on something else then my own body.
(6) Is there a place where you are most relaxed/peaceful? What is your happy place?
----MY BED!!!!!!! Lol.
----The lake. But, I only go there once or twice a year. Otherwise, wherever my friends are.
----My bed for sure.
----Sounds like there's quite a few bed bodies here! I love my bed too!
----In my garden, in nature, in my gym, in a yoga studio, in a library/book store.
----My bed is my safe place...even though it probably isn't healthiest place for me.
----Ame, I think my happy place is inside my head rather than a physical place, so I try to find somewhere nice and quiet and go over great memories!
----The woods=lovely happy place.
----With nature and animals.
----I like the swing and looking at the tree tops.
----The beach is lovely, the ocean is calming!
----Sitting near streams or waterfalls...water is very soothing and healing.
----"Out on a boat.
(7) Self-care is the practice of prioritizing your own well-being, by doing things that you love doing, that you know will make you feel good or feel better about yourself. Being conscious of self-care can be helpful for those struggling with depression. Why do you think self-care might be important?
----Because you're putting your happiness first instead of letting others live your happiness instead of you.
----You only have so much in you to give. If you don't replenish your tank then you can't care for others.
----You have to take care of yourself and love yourself first.
----Self-care is important for me because it keeps me rested and full of energy and able to enjoy life!
----Self-care is important but when u r feeling very low it doesnt seem important.
----Self-care is important because if you let yourself go it will make me more depressed.
----Because if we don't care for ourselves how can we be productive? How can we help others? How can we be part of anything?!?!
----Self-care is important because we are important, we are individuals that deserve to be happy.
(8) Okay, so now we know why self-care is important.... What is one way that you take care of yourself physically?
----Sleep, healthy eating, exercise, showering, being outside in the sun, taking time for self, eating vegetables
----Primarily I would say staying active - it causes me to sleep better, choose better foods to fuel those activities.
----Exercise. Get the serotonin flowing naturally.
(9) What is one way that you take care of yourself emotionally???
--Letting yourself feel what you feel. Letting your mind wander. Let yourself be okay with not being okay.
----Cry.
----Coming here probably….it is the only place I truly talk about how I am feeling.
----Sometimes crying is really cathartic!
----Hug my cat.
----Talking about my feelings helps.
(10) Has anyone in the group shared a self-care idea that you hadnt considered before and might like to try out yourself this week?
----Cooking!
----This week I'd like to try to get back into yoga.
----I'd like to be outside more.
----I miss hot yoga - such a great outlet.
----I havent really written in a journal in a few months so Id like to get back into that.
----I should spend more time outside….I also need to work on eating and sleeping.
(11) Okay guys, last question: In the beginning we asked you to rate how you are feeling on a scale from 1 to 10, with 1 being the worst and 10 being the best. How would you rate how you are feeling now?
----Answers ranged from 2-9
-----Overall, increase in mood
----Went from a 2 to 5 since I came in here.
----From 1 to 2.
----It was like a 1 but its a 5 now.
Thanks to all who participated....hope to see you again next week. All are welcome to join--please check the community calendar for a list of guided discussions occurring in the Depression Support chat room!!