Topic: SELF HELP TIPS FOR MANAGING DEPRESSION

I had a depression and strong anxiety feeling because I couldn't sleep in my bed. I felt really scared and sometimes I couldn't close my eyes till the sunrise, because I heard some noises. It happened only in my bedroom. I couldn't combat my fear and my mum read that it could be the problem with my sleeping place. We have bought another bed and changed the mattress to the one, that is designed to provide a comfortable sleep. I don't know how, but it worked out well. Now I am not afraid of sleeping in my own room. I suppose it can be a placebo effect but at least it helped. While choosing how to change my sleeping place, I learnt about the efficiency and importance of mattresses.

Hi Jessica, Rarra Lee D and everyone 🖐

Jessica so happy hearing that something worked for you. That must have been awful not being comfy and afraid to sleep. I wouldn't handle that well at all as I imagine many wouldn't.

You wouldn't know yourself now I guess. Good on your Mum reading and following through. Awesome.
Thanks for sharing that valid tip that could help many.

Rarra Hi and welcome as well as Lee D ☺

Very good hearing you're finding this thread useful.
It's good because people try things out and share that potentially helps many people.

I agree what you said about meds helping while we work on techniques which often need practise.

It's about learning to think differently and control our thoughts. We are capable with good direction and support.

True to that its easy to not try things when on meds as they can do the job often.

I hope eventually to be free of meds too. I believe we need to have self managing techniques and control over our powerful minds.

I think one of the most important things is to not necessarily believe and follow through with our first thought that's often negative.

Lee D hi to you too ☺ Have you found any ways of easing your pain?

There are many good ideas and ways throughout this thread and in the forums there's a wealth of information.

Any ones welcome to join in any thread.
Lovely bunch of people here.
It's a very good safe site.

Very best for everyone. Thanks for your input 🌞

Hi Mary, I totally feel like I'm going through the same things like u.I have suffered from severe depression and anxiety for for 26years since age 13.Been through so many psychologists who appeared understanding at initial visits but either lose interest or gave up.im on medication.I'm so fed up of trying ..worse when friends or family tell me to be strong and not be weak..just had a breakdown actually.I want ti end the pain but scared to do it.disappointments of being in and out of jobs...worse when I have ro deal with centrelink des consultants..never can I be able to overcome my fear of them due ro past negative experiences.Lifeline does help I found when I need emergency help

Hi Pinklotus,

Welcome to our online community and thanks for reaching out on this thread to relate to our community. We can hear that you're feeling a bit exhausted at the moment, fed up of trying, and we're sorry to hear that you've had such a difficult journey. 

It's really good to hear that you've found Lifeline helpful when you're needing that immediate support. Please do make sure you're reaching out whenever you feel like you need it. It can sometimes take quite a few tries finding the right psychologist who suits your needs, but we think it's really strong of you that you've been trying. If you're unhappy with your current psychologist, it might be worth letting them know how you feel they could better support you.

It must be tough when friends and family are saying things that might make you feel worse. It might be helpful to join a support group to try and meet some people with similar experiences.​​​You can find information on support groups available on the Black Dog Institute site here - https://www.blackdoginstitute.org.au/resources-support/support-groups/

If you would like to seek some support from the community, please feel free to also make a thread of your own to introduce yourself.

Hi there I’ve had ptsd for 40 years and major depressive disorder for 30 years I’m absolutely fed up tried all the treatments,got heathy and fit it’s now worse then ever

I hate these mental illnesses they robbed me of any chance of a normal life I will never get to see the best I could have been it’s cost me dearly doctors counselors psychiatrist let me down there is no cure or no treatment that works I hate my life everything is difficult

Dear Guest_682,

Thank you for your post. It sounds like things are really tough and it's so brave of you to reach out and share how you’re feeling. What you're going through sounds overwhelming and it's understandable you're feeling so frustrated and let down. We hope that you find our forums to be a safe and supportive space to talk through your thoughts and feelings. Our community is here for you. 

Are you aware of BeyondBlue's support service? If you feel up to it, we would really encourage you to get in touch with one of our professional counsellors to have a chat.
We can be reached 24/7 on 1300 22 4636 or email and Webchat (3pm-12am AEST) through our website: www.beyondblue.org.au/getsupport

 

Hi if you're reading this can you help I don't understand,

I was wondering if anyone could help out? I'm really confused right now. Lately I've been crying a lot, now this might not sound too big and like I'm being overdramatic but before this I was pretty numb and barely ever cried.

Some big thing happened at school and basically it feels like everyone is intruding, but I didn't really get it until she came back and I just broke and now I'm just so I don't even know. I just cry at random things and I'm not hormonal or anything.

The only other times I've been what I feel mentally unwell is when I was around 8 and I just cried at night all the time and my parents were so busy with their divorce that they just didn't notice me and then when my aunty died (she died while her kids were away and they found her dead) and I became anxious and scared of death and getting hurt.

This is so much different though I feel unattached to the people around me like I just am in a blur and when I write this it doesn't feel real it feels like I'm lying or something like I can't acknowledge that I'm upset or that I'm crying or like I'm not important enough to tell people that I'm upset and that I just have to bottle this all up, which I've been doing all my life.

If you're still reading you don't have to respond but I would appreciate it, am I depressed or I don't know?

Hi freyoo,

Welcome to our friendly online community, we are so glad you decided to join us here. We know it can be hard to write the first post, so thank you for having the courage. We're sorry to hear that you're feeling this way at the moment .
If you feel it may be helpful to talk this out tonight, you are always welcome to get in touch with Kids Help Line. They are a confidential and anonymous, telephone and online counselling service specifically for young people aged 25 and under.
  If you would like to seek support from the community, we would recommend that you start a new thread of your own as the topic of this thread is for the community to share their self help tips on managing depression.

Hi all, here are some things that have worked well for me. I've limited these to the practical doing stuff, rather than the mindset and philosophy goal setting and purpose stuff.

1. Supplements
Fish Oil - supports better mood regulation
Vitamin D - many people are deficient and deficiency is linked to higher risk of depression
Vitamin B Complex - low levels of B6, B12 and folate are linked to depression

2. Long walks
Aim for 10,000 steps in your morning walk and build up from there throughout the day. This stacks well with 3. and also gets you some natural vitamin D from 1. You can also listen to an audiobook during 4.

3. Being outside
Doing this as soon as possible after you wake up is key- take your coffee outside and drink it there.

4. Reading
Read a good mix of self help, memoirs and inspiring books of people and concepts you aspire to. Audiobooks are gold if you are on the move.

5. Sauna
For about 40 minutes, you can get your heart rate up to 150 and sweat out a huge amount of fluid leaving you feeling relaxed and clean.

6. Cold shower
There is good evidence for cold water therapy in improving mood and a five minute cold shower should do you wonders.

7. Meditation
I find this works best after a long walk or sauna/cold shower. I opt for guided mindfulness meditation using the 10% happier app usually for 15 minutes.

8. Yoga
This is the latest addition to my regiment. Once a week, this is a good movement and breathing combination practice that is great for centring you in the present moment. There seems to be good evidence for yoga in reducing depressive symptoms and it gives a positive mood boost.

What has worked for you in this list and what have I missed?

Mike84 and everyone hi there 👋

Good reading there Mike. Loven seeing so many constructive helpful and informative posts not just here but all through the forums.

Thank you for putting this up and welcome to an awesome community all working together thanks to BB making here a safe place to talk.

I'll be back later (bbl) to talk more with you about these aids.

So until then take care everyone and keep up the great effort.

Good advice

I definitely will try to implicate these into my day

Thank you

Hi everyone 🤗

I’m Jan and I struggled with PMDD for many many years which caused severe anxiety and everything that goes with it!! I’m now studying to be a hollistic coach and mind body practitioner. As this is something I have overcome I would love to help others as I would have liked to have been helped all those years ago!! Let me know if you would like a chat 🤗

It may sound silly but sometimes buying stuff, mostly online, helps me a bit. Gives me something to look forward to. For example, soaps, a bit of a pamper, skincare, etc.

Jazzyshazzy hi and everyone contributing and of course readers
🖐

Jazzyshazzy... loven the name it has a nice lift to it.
Welcome to bb ☺ there's a wealth of information as you've seen.
Hope you and many others too continue to find you get some help from the forums.

Mb20lover hiya thanks for your good input as well.
I don't think anything sounds stupid.
It's a great help for a depressed mind to have something to look forward to and redirect focus. Good on you.

Mike hi again.
Loved your list and great seeing people are finding it helpful.

I've not tried YOGA ... can't see myself attempting the lotus position is it 😆 but I've often heard very good calming concentration and focus benefits from many people. It's popular.

Meditation many shy from but it can be as simple as just focusing and gently redirecting our thoughts to a calm soothing place.

Whether a water scene on the beach...

Reliving a beautiful memory...

We can make any peaceful scene we want.
Trick is to bring a sense of calm and peace.

I've had a break from pain feeling the water gently massaging my head in a shower.
I've no doubt cold showers are good.

Remember try hard not to accept and believe our first thoughts good people.
Depression has a PHD at convincing us of rot.

Talking to thoughts and looking for positives help the mood no end even if only in parts it's less time feeling smothered in pain.

We do have strength & the tools within. Ability to learn to think further than depression allows.

We've got this ⚘ Belief makes it easier.

Thanks demonblaster

HI, I totally agree Lovely bath products are like a little ray of sunshine on a grey day. It feels nice to reward yourself with the most basic of items. Today I bought a Sukin face wash and moisturiser any how then I used them as a body wash in the shower!! and now I'm soft like a baby's bumm and I feel positively glowing. Toodaloo

DB hello,

thanks for your summary.
My motto now is to keep moving as much as I can.

Thanks for all the helpful posts.

i got a new job and i thought i loved it but I'm so exhausted and i don't want to do it anymore. I'm scared that ill disappoint my parents by quitting but I'm really struggling lately.

Olivia welcome to the forum.

can you talk to your parents.? Could you talk to your doctor. .?

is it possible to work less hours. Just a few ideas.

Hey olivia025, welcome to the Beyond Blue forums,

We're so sorry to hear how exhausted you are from your new job. We understand starting a new job can be a very stressful process. If you feel comfortable speaking with your parents, this would be a great first step to managing some of the stress you're experiencing. You might find that the pressure you feel at the moment would be lifted by opening up to your parents about how you're feeling.
If you feel it may be helpful to talk this out tonight, you are always welcome to get in touch with Kids Help Line. They are a confidential and anonymous, telephone and online counselling service specifically for young people aged 25 and under.
If you would like to seek further support from the community, we would recommend that you start a new thread of your own as the topic of this thread is for the community to share their self-help tips on managing depression. If you are unsure how to create a new thread, please visit our FAQ thread for help: https://www.beyondblue.org.au/get-support/online-forums/welcome-and-orientation/the-forum-faq-thread-

Thanks Mike,

An excellent list.

I'm just a kid in high school but even my own "friends bully me and its raining heavy on me any tips?

Hey im feeling really own and have even hd suicidal thoughts any tips on how to pick up?

Hey Finn,

Welcome to the Beyond blue forums,

We're sorry to hear how down you're feeling and that you've been having thoughts of suicide. We recognise that you must be going through a lot at the moment and hope our community can be of some support to you. 

We would strongly recommend that you get in touch with Kids Helpline - https://kidshelpline.com.au/  It might help to talk it out whenever you're feeling overwhelmed. Kids Helpline counsellors can be contacted 24/7 by young people 25 and under via telephone and also via webchat if you go through the website provided.

Headspace is another organisation we would recommend, they are specifically for young people aged 12-25 and they offer a wide range of services including counselling and group programs. They also have a group chat on their webpage - https://headspace.org.au/

We'd also like to let you know that we've sent a private message to check in with you.

Thanks again for reaching out tonight.
 

It feels like I’ve tried everything on this list and nothing has made me want to be die any less than I do if nothing is helping then what’s the point

Hi Baileybasil welcome to the forums ☺

How sad hearing how you're feeling. It's not at all good and near impossible feeling like you do to see anything much good in your life isn't it. I've been there often.

If you'd like to start a thread of your own we can support you better there as this ones for self help tips for depression.

If you're unsure of how to start a thread if you go to the Red boxes at the top of the page. The first post in FAQ's explains how to go about it.

Then if you'd like to let us know here the name of your thread I'd be happy to talk with you if you'd like.

I really am sorry you're feeling this way it's certainly not how anyone wants to be.

Hope to see you again Baileybasil ☺ hold on there.

Likewise!
Buying (and using) cleaning products is a big mental boost for me. I used to have a shopping addiction, which when combined with depression led to some financial instability for a period of time.

Now, when the urge hits, I buy cleaning products and go to town cleaning my house- I get a clean and fresh space, which helps with depression, and also have the 'hit' of shopping by buying something practical.

Hi FoxandFate thanks for posting good hearing from you ☺ and hi everyone 👋

Good on you that you've found something that helps. I can see sense in what you said about having a clean space helping. Our heads in depression are cluttered so having the place clear makes sense.

I think also what could help is focusing on what you're doing which helps with distraction taking our mind off how we're feeling. We need breaks in the thought cycle.

Good on you beating the shopping addiction. There's a "breaking addictions" thread if you're interested in posting there you or anyones welcome there or anywhere for that matter.

Take care and again thanks for your post ☺

These are some really great tips Mike! I’m having a really hard time working up the motivation to exercise and I think that’s a big part of the problem for me. Combining it with a walk outside and an audiobook sounds like something I could definitely do!

For those with financial constraints, see if you can join the Libby app. Thousands of free audiobooks, all you need is a library card.

Hi guys,

im quite young and lockdown and unsupportive friends have really got me feeling like i dont really have a purpose and just dont feel like living anymore. im too afraid to commit suicide but i still dont feel anything other than sadness and numbness.

there are very few things keeping me going such as Marvel movies and music but my parents are taking away Disney plus and my spotify account wont be there forever. What can i do to feel something?