Over the last month or so my depression has flared, I have had chronic depression since I was 14years old and usually I can battle it, but sometimes it just gets to be too much. I have often fallen into letting my depression take over and stop me from doing the things I love and enjoy. It can even stop me bothering to shower or clean my teeth and that leads to me just feeling even worse!
I have come to realise that this is how depression works, it stops you wanting to do the things that can help you to feel better. So this time I fought back and followed the following steps as a way to stop it taking over totally:
- Eat healthy food: It is easy to skip meals and snack on junk food when you feel depressed, but this time I used an app called Lifesum to track my food and to make sure that I am eating the right things and drinking enough water every day.
- Get enough sleep: Now when you are plagued with negative thoughts and worries sleep often stays away. I have found listening to relaxing music, or podcasts or audiobooks can stop you being able to think and allow you to relax enough to rest if not to sleep.
- Limit time online: These days this can be hard, but spending too long online, scrolling through social media etc, has been shown in many studies to contribute to depression. If you want to fight depression do not give it the tools to bring you down!
- Be kind to yourself: This means something different to everyone, but it does not mean shopping and eating! This means small things like taking a bath, using body creams of your favourite scent, having a little chocolate or watching a favourite movie.
- Fresh air: Getting out of the house for a short walk, preferably in nature if possible, can really help to ease your mind and help you to feel less like a blob on the sofa and more like a human who is struggling but fighting every step of the way.
- Plan your day: Every day plan a few tasks, no matter how small even if it is make the bed, wash my face, take a short walk. Keeping busy and feeling like you have achieved something no matter how small can make all the difference to how you feel about yourself at the end of the day.
- Be thankful: Every night as you get comfortable in bed, say to yourself three things you are thankful for, preferably one of them is about yourself. This helps you to be grateful for what you do have and to see at least one good thing about yourself that can poke through the negative thoughts.
These are the things that helped me, and the depression is now starting to lift off me thankfully. What are the tips and tricks you utilise when you feel depressed?
The last year has been incredibly hard for me, I lost my Granddad, I had a flare of my fibromyalgia and my depression crashed down on me. I stopped really caring about how my house looked, how clean and tidy it was, I stopped looking after myself and just got lost in symptoms, and depression.
After recently seeing a psychic (HERE is a video about that) I found my depression and grief lifted and I started to realise that I wanted my life back. I might have constant pain, anxiety, fatigue and neurological problems, but I like my life and I am happy. I don’t expect a lot from life and all I want is to get back to daily yoga, meditation, and housework and to have enough energy to cook a healthy meal in the evening.
So how am I going to manage this when my flare has left me with more pain and fatigue though the worst of it has eased along with the depression. Well, if you have been following my blog for a while you will know that I am a planner, and this is how I am going to get my routines back.
I have my week ahead planned, I know what I am going to do and how, and that has left me feeling far less worried and overwhelmed. I have remade up my natural cleaning products and I am back to my determination to lessen the amount of chemicals in my home. I am hoping that with my new plans, my determined nature and lots of breaks I will be able to keep up with the daily routine I started today.
I woke up and took my medications at the usual time and then hit the yoga mat for a gentle 30minute practice, I then lay down and followed a 15minute guided meditation and then a short bible study. I then ate a yummy smoothie bowl and rested for a while before cleaning my living room. By the time I had done these things it was after 1pm and I was amazed at how long these few things took me, however I felt incredibly proud of myself for taking my time and listening to my body. After a shower, I came here and wrote this blog, I am hopeful that by breaking things into shorter tasks and being organised I can do this routine every day.
What I want to say is, life is hard with chronic illness, they grind you down and can become so hard to live with, but if you keep pushing and keep motivated you can still achieve your goals!
At the moment I feel a little like someone just tossed everything that feels safe in my world up in the air and I am running around trying to catch everything!
My husband is a police officer, but he has epilepsy and if he has a seizure he will be put on restricted duty. Also, because of his work he gets very stressed, it is high pressure and he gets a lot of hate from the public etc. So when the headquarters set up a job for officers that are on restricted duties for whatever reason my hubby went for it and got it.
It has longer travel times because he is further away and it is in the city centre so he takes public transport rather than driving. This is of course cheaper and gives him time to read and relax on the train which is great, and the job itself is office based and much less stress so I am really thankful for that.
However, I have an illness called Generalised Anxiety Disorder, which basically means I have panic attacks and fear over things that most people have no issue with. My anxiety is always there and I have had it all my life so I am used to it and day to day meditation helps me to cope with it. However, this new job means that Lee is not at home much more than he was before.
On an early shift he used to be home around 4pm and I would cook and get sorted while he had a shower and it worked really well he was always more tired but we had a system. Now he is home about 6-6:30 and by then I am in pain, extremely tired and unable to stand long enough to cook. By the time he has showered it is time to me to get into bed and it would be impossible to cook for me and I do not want Lee to have to cook after being at work.
Cooking is really important to me, I worked hard for occupational therapy to say I could cook and I have researched a lot so we have food that is not processed or junk food. I have found twice in his first week at work that we have ordered in food because I was not up to cooking so we for sure need a new way! I am frantically trying to find good vegetarian slow cooker recipes which is not easy because there are not a lot of imaginative recipes out there for non-meat eaters!
On a late shift he is home now at least 2 hours earlier which is such a blessing, but he leaves now at about 10am and not 1pm like he used to! Mornings feel like a scramble as he rushes to get ready in time and I struggle to wake up and get my body moving! I am not good in the mornings because my body is stiff, and my fatigue is awful first thing it takes me a good hour or so to wake up enough to get out of bed.
All this change is hard for me to deal with, I am so thankful for this new job and so proud of my guy I could burst, but inside my tummy is like a washing machine and my nausea is pretty bad as well. I am going to take the next few days Lee is off to find some slow cooker recipes I can make on his early shifts so I am not standing for a long time, and finding a way to get our mornings running more smoothly.
I think it is important when anxiety is taking over to breath, it is so easy to forget and let those shallow, fast breaths take over which is part of fight or flight. However, that breathe is extremely unhealthy and unnatural to have all the time, I use the things I have learned about breathing through yoga to slow and even out my breathing so my body can relax and I am not struggling so much with that side of it.
I also step up mindfulness and meditation, both things that stop my mind wandering to imagining terrible things and letting those negative thoughts that tell me I am letting myself and Lee down etc from taking over. I have learned through these things that I am in control of my thoughts they are not in control of me and that was a big lightbulb moment for me with my anxiety and depression.
Humans hate change, we fear it and with my anxiety unnaturally strong anyway it is important for me to thing logically and to remember that by talking with Lee and by organising myself better these things will soon fall into place.
So since the beginning of the year I have had the same goal, daily yoga and housework…and every week I fall short!
I feel sometimes like my goals are far off in the distance and I am stood in molasses trying to pull and struggle towards them. I am stubborn, though I set myself goals that I think are manageable I can feel overwhelming frustration and anger at my body and the illnesses that stop me being able to achieve them!
I can at times get snappy with my husband, though I know he is only trying to help me I can feel that frustration bubble to the surface and I can say things in a way that will inevitably lead to an argument and me feeling dreadful.
I have found that learning mindfulness, which is a big part of Buddhism, has really helped me to deal with this faster than I used to. There was a time when I would snap and we would end up not even talking and me feeling like a victim. However, when you have your attention in the present moment, not in the past going over what has happened in past relationships or what was said months ago, but in this moment everything is different. I have realised that I am being snappy and exactly why so much faster, and I stop, I take a breath and I apologise!
Being in this moment takes you from the depressed mind of the past, or the anxious mind of the future and helps you to be in this moment. When I started learning and putting it into practice I started to wonder how much of my life I had missed it is a sobering thought…but I am off topic…
Learning to meditate along with mindfulness has helped me so much this year, I have started every week with the goal of housework and yoga daily. Now, if you do not have chronic illness, this might seem a small goal but to me it is dedicating a lot of my precious spoons, or energy to 2 tasks! However, I used to be able to do this and I felt good in myself, I felt like I was looking after myself and the house and it felt good and I want that again.
Now I remember years ago hearing a saying, ‘if the racing driver sets his sights on the wall he will hit the wall’, to me this means if I set my sights on the goal I want to achieve I will eventually get there. So right now I might be up to three days, but you can bet there will come a time when I will be able to do daily yoga and housework again!
So last post I spoke about my recent realisation that depression has crept back into my life and how I have been inspired by a book I read and film I watched to fight it. I think this is something a lot of people get wrong, depression is a mental illness that is incredibly sneaky! You can go for councelling and read books and do the steps but it is, for people who suffer which chronic depression, a daily fight. I wake in the morning to a noisy brain, anxiety and negative thoughts that make it hard to even want to get out of bed. Every single day I have to fight through all of that to get up, get showered, to work out and just to not hide in bed!
I have had a breakdown and been on suicide watch, I have hoarded medications ‘just in case’, and through it all I have wanted more! If I had ended things there I would have not met my husband, I wouldn’t have my dog, I would have missed out on time with my friends and family, and I would have not heard they got my diagnosis wrong!
Now I am learning about alternative therapies, and I have a very different attitude to life and to me daily yoga is a big part of my mental health being good. Over the last year I had slipped to maybe once a week and that to me was a big wake up call when I realised. I knew I needed to change things, so I went to my online Yoga teacher on You Tube ‘Yoga with Adriene‘ and I chose her 30 day challenge to get me going!
This is 30days of yoga and it is a playlist of 30 videos, one a day that I am committed to finishing, however the way I look at this is a bit different to how she meant…
I have chronic illnesses and though I want to do yoga every day, if I am going out one a day, or I am going to yoga class that night there is no way I can do yoga in the morning it would kill me! So I look at it as 30 videos and I am going to finish them all in as little time as possible, so far I have done 4 videos and that has taken me 5 days because yesterday I could barely think straight enough to get out of bed! I have to be smart and look after myself, however that does not mean I am not going to do my best to do a video a day and I am really hopeful that I can complete it!
So far however what means more is how I feel, I am much more positive, I have started doing housework and eating better again, I am sleeping better and overall my pain has improved. Yoga and meditation go hand in hand for me, they are part of my beliefs as a Buddhist and I know from reading Whole Health Life, and the Connection (review HERE) that these are important to lower stress levels. I will keep you updated how I get on but please send me encouragement on twitter, Instagram, here all the places!
So on January the first I started a 31 day Yoga programme with Yoga with Adriene and I was determined that I was going to get back to daily yoga no matter what! Now we are nearing the end of February and I did day 15 today!
I got to the end of the practice and felt like a failure, I am half way through something I should have long finished because of my stupid fatigue! I used to do daily yoga and I felt good because of it, in fact at one point last year I was able to get up do a little housework, 20minutes of yoga shower then take my dog on a short walk!
It is hard to not look back at that time and think I am now a failure when at the moment I am having to alternate housework and yoga every other day and I am needing a nap every afternoon! My fatigue seems to be getting worse and I wish I knew a way to combat it and the people who say simply do yoga…well I am trying!!!
So I finished my yoga, my legs were burning, my head aching and I felt totally fed up, I knew if I tried to just meditate I would just end up even more frustrated. So I turned to Yoga Nidra which is a type of guided meditation and they do lots of types on you tube from simple 5 minutes ones to all night guided sleep! Check them out if you have insomnia so good!
I lay on my back and closed my eyes in Savasana or Corpse Pose and felt the Earth holding me up, it was so relaxing because I felt like I was a giant just laying on the Earth feeling it spin through space. It was somewhere in this meditation that I realised my body is able to keep up with this yoga practice at the moment, but I felt proud of myself anyway. I have not given up I keep coming back determined to finish the 31 days, so what if I am not doing it every day the point is I would if I could!
Yoga and Buddhism had taught me so much, but yet again it has given me a big moment of clarity, I am not well like most people however I have things that most people also do not have…determination! I set myself a goal and no matter whether I get there today, tomorrow or in 30years it is only through patience, self-love and motivation that I will achieve my goals.
It would be easy to give up and say I have these illnesses and just sit around and watch TV but I still want to learn and grow as a person. I still want to achieve things and yes I kind of still have a five year plan…never give up!
So this week has been very up and down for me, on a low point I had a two day migraine where I felt so sick and dizzy I just rested and could really do nothing else. The picture included in this post was from day two when Gizmo was giving me so many kisses to help me feel better and strangely it did! He stayed with me all the time and looked after me like a good little doggy.
The day after I felt tired but I had to admit I was sick of the illnesses I have beating me! Since the beginning of this year I have been struggling to control my depression, my fatigue has become significantly worse and those two things together mean that I have not been able to keep up with my life.
I am sick of not being able to practice yoga and meditation every day, it has left me with tighter and more cramped muscles and with less of a positive mood. All of these things have left me not feeling myself and that is so not something I want to bring to 2017.
So I am now committed to practicing yoga every other day, and meditating for 5 minutes daily until I can get back to a point where my brain is not constantly busy. I am also going to do housework on the days that I do not do yoga and I have set up a weekly routine for my online time too. As someone with a chronic illness I have found that unless I plan and organise myself and my time I end up with not enough energy and just sitting like a blob on the sofa feeling useless.
So as I look ahead to a new and better year I hope that I can build on who I am today and be the best person I can be every day.
Hi guys hope you are all well?
The last few days I have been enjoying the sunshine here in the UK, it has been lovely to sit in the garden and feel the warmth and just meditate. This is something I have only really been doing for a couple of years and I still struggle to do well. However meditating is something I try to do every day if I can and I tend to do it after my yoga practice if the house is calm and quiet enough.
Meditation is not about shutting off your thoughts but realising that you are in control of them and not them of you. It has helped me to overcome a lot of the anxiety I have suffered with my whole life, and there are times it has helped me to calm down my depressive thoughts and to relax my body when my pain has been bad. I would recommend it to anyone and there is some great guided meditation on you tube!
The downside of the sunshine for me is the heat, now as with a lot of people with chronic illness I struggle to control my body temperature. Year round I sleep with a fan on me and I find if I get too hot I get migraines and they have come back with a vengeance recently I am back up to 3-4 a week and they are tiring so I am thinking of going back to my Dr if they carry on.
I did have some good news today though, if you remember I had to go to be assessed about my disability benefits and it was so stressful, however I just heard that they are not taking me off them! To hear that they could see I was genuine and cannot work was great, they suggested that I could do voluntary work and if I keep working on my anxiety I might think of that for the future.
If you want a good laugh do check out Ozzy Man Reviews Julien Solomita a you tuber I follow suggested him and he is so funny!
Take care Namaste x
Hi guys! Well it has been a busy couple of days and I am really feeling it now! I just took a 2hour nap and I feel like a zombie but after much thought I decided to update my blog every Wednesday and Sunday and so here I am.
Yesterday our friend Tracy came over, she is a lovely person who works with Lee and also practices Reiki. I love meditation and yoga as you all know and this is just another way to keep your chakras clear and your spiritual self protected and healthy.
I have been feeling the presence of a spirit in our home that did not feel nice at all, it definitely felt male and though I am usually open to spirits I could not see or feel it clearly. One night I came back downstairs after going to bed to find a heavy feeling in the living room and a mouldy horrible smell…our house is a new build and does not have any mould!
Last time Tracey did Reiki on me she found me to be open, my spirit to be clean no negative energy at all, but this time it was very different! She said it was like someone had put a cloak of negativity over me and she could feel my chakras were closed and my spirit was murky and muddy. She could feel this spirit in the house and thought that because of my losing my granddad it had preyed on me seeing me as being weak.
It took her a lot to clean out all of the negativity from me and it was attacking Lee as well but not as much because he doesn’t spend as much time in the living room as me. She told us to hoover or sweep the floor after she left because that was where she threw the negativity from us which we did and emptied the hoover. We also dusted the corners of the rooms telling the spirit it was not welcome here and to leave, I have ordered a sage stick to cleanse the house and I think I will do it regularly from now on.
We both immediately felt better the house feels like it is ours again, I don’t know who the spirit was or where they came from, but it was not a good spirit at all. It tried to get back into me as quickly as Tracey was cleaning me out! I am so thankful that she came when she did because practicing yoga and meditation is extremely hard to do with any results when your chakras are closed!
This morning we woke early, 7am and got ready because I was being reassessed to see if I could go back to work. I think that people who claim for disability in this country are chosen at random, but it was so scary! I had gone a few weeks ago and they made me wait about 3 hours before saying they couldn’t see me so they squeezed me in today!
The guy who saw me was really nice, I answered everything the best I could and was only in there about half an hour in the end! My anxiety was so bad though I was imagining the worst and so scared, now we just have to wait to see what they say! Hopefully the guy could see I was genuine and that my fatigue and pain stop me being able to work…I do not know how we will afford to live if they try to take my benefits off me!
I came home and had some food and a cup of tea with my Dad and his girlfriend Linda then when they went I went to bed for a nap I was exhausted! I wish the people who send for us knew how scary and stressful this process is, I know they want to catch fakers but if these people just went to work instead genuinely sick people could concentrate on trying to live!
Anyway I am going to attempt to make a roast dinner this afternoon with Lee’s help as always I found a recipe for sweet potatoes roasted in honey and cinnamon so I am really excited to try that! I post picture of my cooking on my Instagram so head over there and comment if you would like me to share some of my recipes here too! xx