Tips on coping with depression...?

Question

I have been off work for 3 weeks with severe asthma, I've been so tired and run down from not sleeping well I've also had lots of colds and viruses....I've got to the point I feel depressed...not severly but I am due to go back to work tomorrow and just don't want to face it. I'm still tired and not sleeping and am getting all nervous over it. I can't take anymore time off as It's a new job and my GP has prescribed a mild anti depressant but these take a couple of weeks to work....any tips on how to keep calm to face my first day back??? Thanks xx

Answer 1

The tips below are just my general tips on coping with depression. To keep calm at your first day back, make sure that you get an early night, have a relaxing soak in the tub and leave plenty of time to get ready. If you find yourself feeling stressed, remember to focus on breathing slowly. If you have any negative thoughts, challenge them. Tell yourself that you can do it, and that you can cope. Hope this helps xx

In my experience, you cannot 'cure' depression - you can make it easier to live with though. These are the things that help me live with my depression.

1) Talk - bottling things up doesn't help. Externalise your emotions. Work through your thoughts, and try and understand why you are having them, and if they are helpful or not.

2) Keep a diary - work out what 'triggers' you have, make lists of things that make you feel good and things that make you feel bad. Look at your lists often.

3) Eat healthily - don't drink, avoid caffeine and sugar. Lots of fresh food, fruit and vegetables.

4) Stick to a sleep pattern. Go to bed at the same time each night and get up at the same time - even if you don't sleep at all in the night. Stick to 8 hours and don't sleep in.

5) Get outside for an hour a day - walk in the fresh air and clear your head.

6) Socialise - keep in touch with friends and family. Get out and meet people.

7) Set goals. Set realistic, achievable and positive goals. This are personal - I set goals such a doing a course, joining an exercise class, sticking to my diet etc.

8) Give yourself a break - you aren't going to get better overnight, you are allowed slip ups. Remember that no one judges you as harshly as you judge yourself.

9) Talk to your doctor - ask what help is available and take it! Talking therapies help a lot of people, and CBT or counselling or something similar may help you. Medication is an option, but remember that it is your body - you can decide what goes in.

10) Talk to people who understand - it can be isolating feeling like you are the only person in the world with this awful illness. Talk to people who understand that some days it is too hard to get dress and who understand the reason why you stand in the supermarket crying over which tuna. It is liberating to know that other people are in the same boat - share tips on how to keep positive.

Answer 2

You need to find someone, a friend, member of your family or councellor to talk to. I found it much easier to talk to a complete stranger as I didn't feel I'd be judged. Keep busy, but don't take on too much. Treat yourself, just little things. Things that are just a treat not a need, it amazed me how much more positive I started to feel after doing this. Look after your health, eat well, drink lots of water. I know everyone says it but it really does make you feel better. The anti depressants will help with sleep, but you could take a herbal remedy to help you re-establish your sleep pattern. Don't watch TV in bed, and if you read set a limit of a chapter or two, then turn off the lights and snuggle down. Even if you don't sleep try resting your eyes and breathing steadily, it slowly settles you and sleep even tually comes.
As for coping with work, once you have got there and started you'll switch into automatic mode and manage I'm sure. The advantage of work is that you'll find yourself tired at the end of the day, and you'll have to focus on something other than your own worries.
If you feel yourself getting panicky at work take some deep breaths and tell yourself you can do it, after all its a new job, so they must have seen your potential when they appointed you.

Answer 3

Just keep telling yourself that this will be better soon. I know it is hard to do when you have been ill and are feeling depressed, but getting out and doing something really does help with the depression and seems to make the medication work faster and better.

I am working on coming out of a severe depression and I can tell you that this worked for me. It is still hard, but if your depression is mild you should be able to come out it fairly fast.

Good luck to you and I hope you are feeling better from the asthma now.

Answer 4

My doctor prescribed something to help with my nerves as well as my depression, so it may be worth asking about an extra prescription (they help you sleep as well). Antidepressants can make you feel a bit weird for the first couple of weeks, but stick with it, the symptoms will disappear after that. The worst part is worrying about what's going to happen and I promise it won't be as bad as you imagine. You CAN cope; you've taken steps to deal with your situation, so you're already on the road to recovery. Just remember, depression is an illness, just like a cold. You are being treated and you will get better. When you go to work, just deal with one thing at a time and don't forget to breathe! Sounds silly, but taking a few deep breaths gives you a chance to compose yourself and realise that nothing terrible is going to happen. Look at the big picture. I really hope things go well for youxxx

Answer 5

Work on getting your asthma and immune system under control. Get rid of all of your toxic cleaning products and laundry products and replace them with all natural products. Take all of the old products to a toxic waste recycling place as most of these are registered pesticides. Have someone else come in and thoroughly clean your home with the safer products and use them on the carpet as well as your furniture. Take a multivitamin daily that is well absorbed by your body and a good antioxidant supplement to boost your immune system. As for the depression; most meds start to be effective in day or two although it takes up to 2 weeks to for them to be fully effective. In the meantime get some lavender to spray in your bedroom and buy either melatonin or valarien root to help you get some sleep. Once you get a good nights sleep you will be ready to face you first day at work much more easily. If you don't think the over the counter items I mentioned for sleep will help then call your doc and ask him for a small script of sleeping meds to help you get well rested for your first day at work.

Answer 6

Have you got medication to sort out primary problem which is asthma hence leading to lack of sleep.Avoid stimulants prior to bed time such as caffeine.Use relaxation techniques such as soothing music, relaxing bath,aromatherapy such as lavender based products, time with friends.Avoid alcohol as interferes with sleep pattern and is a depressant.Work out how to answer any awkward questions about time off at work in advance.Get some support at work-it should be a caring environment and you are new!Ask about help with anything that is making you anxious at work as you are new to the post and this may be contributing to not sleeping well.Think about why you don't want to face work.Get lots of early nights !

Answer 7

It sounds as you need to reduce the stress you are under and, from what you have said, your immune system seems to have been compromised.
It could be your work that is causing you such stress and/or other issues in your life now or in the past could also be affecting you.
It would be good for you to see a therapist to help you to cope with the stress you have been experiencing and to avoid future stress. There are many different methods for coping with existing stress and prevention. Some kind of well-qualified psychotherapist, hypnotherapist, counsellor could be valuable to you. Good luck.

Answer 8

You are a sensitive person,many people wold not care that they have had to have time off work,but you asked the whole worlds opinion ion
,that shows character.
Do your best at work and take each day as it comes,good luck

Answer 9

breathing exercises
i've been on anti depressants for 12 months and mine arent working yet...it takes more than a few weeks...i keep asking them to change them but they wont
good luck anyway

Answer 10

Getting back to work is the first step. Once you get there, you'll start feeling better. If not, then you need to find a different job.