Depression is a defense mechanism by which a person shuts down to limit further stress or trauma. It allows the psyche time to come to terms with its losses before it begins to move on. Sometimes the losses are so numerous that depression becomes prolonged.
Depression in response to loss is fairly common in Autoimmune Disease and/or Fibromyalgia. Loss of the ability to do normal activities, and loss of energy to do the things you want to do lead to feelings of sadness and depression.
Isolation and loneliness lead to discouragement and depression. It is stressful to live in a body racked with pain and exhaustion.
Sleep deprivation may also cause depression. Many people with Autoimmune Disease and/or Fibromyalgia have been sleep-deprived for years. Lack of sleep robs you of the strength you need to cope with the illnesses.
Mental and emotional health plays strong roles in the battle against these illnesses, more so than in many other physical conditions. There is a like between the disorders and depression, with studies showing approximately 25% being clinically depressed.
Since the type of depression I am speaking about is the result of an Autoimmune Disease and/or Fibromyalgia, or Chronic Fatigue, I will only give a few brief coping techniques. In order to control this kind of depression - you should concentrate on the "causes" (i.e. pain, fatigue, sleep, etc) and those topics are discussed on other pages. In the meantime, though, there are a few things you can try:
Sit back and enjoy (or at least tolerate) the tumble:
Realize that feeling a little bad is no big deal. Understand that the down feelings are the result of other treatable problems - don't get sadder because you are sad.
Cry:
Tears may be just what you need. Reserve a period for down time, when you can focus on your problem. Use your tears as the punctuation for your sadness. Impose a time limit on your crying, though, so you remain in control of your feelings. Then, get back to working on your positive self.
Do something active:
Get away from home and do something active. Go for a walk, a drive, visit a friend or park or zoo; or try a new restaurant.
Sit down and analyze the situation:
If you can pinpoint the source of your depression, you'll feel a lot better. Once you understand the problem, you can begin to figure out what you need to do about it.
Unplug your negative thoughts and plug into something positive:
One of the keys to overcoming depression is learning how to control your low moods and reverse them. Learn to switch off negative thinking just as you would a light switch. Substitute a positive thought for every negative thought that pops into your head.
Put on a happy face:
Studies show that you can summon up new emotions by the expression on your face. So, when your heart is aching, smile and you may find your heart smiling with you.
Saturate your mind with positive thoughts:
Keep a "happy book" (see aphorisms) close to your bed and make those good words the first thing you hear in the morning and the last thing you hear at night.
Friends:
Associate with congenial people, not negative people. They'll life your morale.
Treat yourself:
Listen to music. Walk in the park. Call a relative or friend. Establish a pattern of positive behavior for yourself. Try to do one extra pleasant thing for yourself every day.
Give yourself a mental health day occasionally:
If you wake up with the Monday morning blues and feel like staying in bed, go ahead and pull covers over your head. Sometimes getting away from everything can be healthy. And while you're playing hooky, take in a happy movie, buy new clothes, books, etc. Do something that makes you feel good and the feeling may carry you through to greet the next day with a smile.
Find a hobby:
Learning to do something just for the sheer pleasure of doing it will provide enormous satisfaction. Take up astrophysics, the guitar, gardening, indoor herb gardening, crafts, painting - whatever pleases you. In the meantime, learning the hobby will take your mind off your illness and depression.
Exercise:
Exercise can help overcome the blues. If you already exercise regularly and are in good physical shape but poor mental shape, consider "going for total exhaustion." It's a good way to discharge your tensions. Many depressed people stop exercising - and they feel guilty about it, adding to the already heavy emotional load. Exercise, even a personal daily walking program, will improve your overall health as well as your mood.
Pick up a box of crayons:
A great way to express your feelings is to draw them. If you sit down immediately after something upsets you and start to draw, you might be surprised at the insight you'll gain into your emotions. Use lots of color.
Slow down:
If overscheduling is one of your problems, you need to relax. Give yourself more time for things like warm baths, reading a book, watching a movie.
Avoid making major decisions:
If you are in a severe depression mode, major life decisions should be put off until you're feeling better; least you make the wrong decisions, which, of course, can only drag you down further.
Close the refrigerator:
Eating binges have a boomerang effect. Get out of the house if you have to, to fight the urge to eat.
Coffee:
Coffee is an anti-depressant. Try a new variety.
Herbal Teas:
Try different varieties of herbal teas, find some that you love and drink them often.
Aromatherapy:
Go to an aromatherapy shop and start sniffing! Purchase the ones which you absolutely love and enjoy them daily.
Work on the Causes:
Work on the causes of your depression - chronic fatigue, pain, mental fog, etc. When they get better - your depression will get better.