Maybe you’ve done some research, or read some books or talked to someone else about their experience with depression. Maybe you have read the “Are you experiencing symptoms of depression?” post on our site and recognized yourself in the description of symptoms. Or maybe you have already been diagnosed with depression by a qualified professional. The point is, you are here and you are ready to take the steps to start getting help. This is an important realization. It’s also important to know that you are not alone, and there IS help out there. I know because I have been where you are and taken these same steps. Just know that there is a way out of the darkness.
people that help
So where to begin? When you are depressed, everything seems to require a lot of effort. Sometimes just getting out of bed in the morning seems insurmountable. So it’s best to start with something simple. I recommend you make an appointment with your doctor, especially if it’s been a while since you have been. If you don’t have a doctor, now is the time to get one, because you really will need their help. You can call your insurance company and ask them to assign one to you, or just do an internet search for local doctors in your area. When you call to make the appointment, make sure they take your insurance. You should also tell them what you are coming in for so they can make sure to block off enough time to see you.
You need to make the commitment to go to this appointment. It seems like it should be an easy thing to do, but when the time comes, you will want to do anything BUT attend your appointment. Go anyway. When the doctor comes into the room, be as direct as possible and let them know that you are depressed. The doctor will ask you many questions and may even have you fill out a questionnaire about your symptoms. They will want to know if you are taking any medications, even over the counter medications or supplements. They will ask about your sleeping, eating and living habits. Bloodwork may be suggested, because there are medical conditions that can mimic the symptoms of depression. These things should be ruled out before you start on any specific treatments for your depression.
Treatment of your depression usually consists of three main components: medication, counseling, and good self-care. There may be several people involved in helping you to get this care. A psychiatrist is a mental health physician that can prescribe medication to treat depression. Counseling, or talk therapy, is usually done with a licensed mental health counselor that may be a social worker or psychologist. I like to think of good self care as the therapy that YOU give to yourself. Because you are the main player in all of this.
Medication
I always recommend seeing your primary doctor first, because a good physician will know the local resources available to you and should be able to make good referrals. This will save you a lot of time trying to find all these people on your own. Some primary physicians may feel comfortable prescribing medication for depression on their own. But don’t be surprised if they want to at least get input from a psychiatrist.
Medication may not be necessary to treat all cases of depression, but it can be a great resource. I recommend that you talk this over closely with your doctor and don’t discount the value of medication in your treatment. Although all medications have potential side effects, those used to treat depression are very safe overall. If you do decide to take medication, it is important to know that most of them take some time to build up in your system and really start to have effects. You have to be diligent about taking the medication, even if you don’t see any benefit right away. They are also not medications that can be stopped suddenly, and need to be weaned off with the help of a physician. If it is your first time taking an antidepressant, you can expect to be on the medication for at least a year. It may also take a few tries to find the right medication for you. But try not to get discouraged, as the right medication can do wonders to help you fight your depression.
therapy
While some of you may be hesitant to take medication for your depression, some of you probably ONLY want to take medication and hope it “works”. I strongly recommend that everyone get involved in counseling as well. I have been involved in multiple different types of therapy with many different providers, and I have always felt that it is worthwhile. Again, your primary doctor may be able to refer you to a good counselor, or if you are seeing a psychiatrist, they may even work with one. The biggest thing to know is that therapy is most helpful when you feel like you connect well with your counselor. You have to feel comfortable sharing intimate details about your life to be successful in therapy. If you don’t click with your therapist, you are unlikely to get much out of it.
It usually takes several sessions to get to know your counselor and find out if you can establish a good relationship. If it doesn’t seem to be working, do not be afraid to try working with someone new. Don’t give up. Counseling can seem like a lot of work, but it is worth it. Usually, the first couple of therapy sessions are spent with your therapist trying to get to know more about you. They will likely ask lots of questions about your life, job, family and friends. They will also want to know what your experience with depression has been like. As you get more into therapy, you will likely be given “homework” and things to work on in between sessions. You will learn strategies to help you better cope with your depression. Your counselor will tailor the sessions to what works best for you.
self-care
The third component of depression treatment is practicing good self care. This is likely the aspect that many of you will struggle with most. Not only does your depression make you feel too tired to care for yourself, it also makes you think that you are not worth the effort. But keep in mind, depression lies. You ARE worth the effort, and caring for yourself is essential to feeling better. Most of you are probably wondering what I mean by self-care in the first place. It involves doing things for yourself that may seem simple, but can feel monumental when you are depressed. Things like getting out of bed, taking a shower and brushing your teeth. Try doing these things even if you have nowhere you need to be. You will feel better.
Start trying to practice good sleep hygiene so you can get good quality sleep again. Stop taking naps during the day (yes, easier said than done). Set up a night time routine that you do in the same order every night: read something short, put on your pajamas, brush your teeth, wash your face. Do not use any screens for at least 30 minutes before bed. Try to go to bed at the same time every night. Also try to wake up at the same time each morning. Keep your room dark, quiet and cool while you are trying to sleep, and keep all screens out of reach. If you find you can’t sleep at night, after about 20 minutes get out of bed and go do something (without screens) in another room. Once you feel tired again, try going back to bed. Don’t underestimate the importance of good sleep in helping you to feel better.
Take the time to make yourself something nutritious to eat. Even if you don’t feel like eating or only want to eat junk food. Try to exercise. Nothing fancy, just go for a walk, even if it’s only a few blocks. Spend some time outside, especially when it’s sunny. Spend some time doing something that you used to enjoy, even if it no longer sounds fun. Read a book, listen to music, or watch a favorite movie. Try to socialize again, especially if you have been withdrawing from others. Start with one person that you really do miss seeing. Schedule a time for them to come see you, so all you have to do is be there. Do a few small chores around the house, like opening the mail or washing a few dishes. Start small with tasks you know you can accomplish, and then build on those successes slowly over time.Some of you are probably thinking that this seems like an awful lot of time to be spending on yourself. Between doctor visits, counseling, and engaging in more self-care, you WILL be spending more time on yourself. This is a good thing, even if your depression tells you it’s a waste of time. Even if you think you simply don’t have this much time to give, MAKE ROOM. The people in your life will thank you for putting the effort in because know that you cannot care for others if you do not care for yourself. And remember, you are not alone, and there IS help out there. I know that you can do this.
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