Living with clinical depression can make the holiday season – especially New Year’s celebrations, incredibly difficult. While all of your friends and family members are making resolutions for the new year and are getting excited about the experiences to come, you may feel overwhelmed by the idea of having to struggle through another year with crippling depression.
Beating Depression This Year
It’s very common to want to treat depression quickly and efficiently. You may even be thinking, “I’m going to beat depression next year!”. While it makes sense to want to quickly get rid of your depression symptoms, it’s important to be realistic and patient. Depression is a serious and genuine illness that takes time to treat. You may have to try several different treatment plans before you find the one that works best for you. Depression is also a chronic illness, which means that you will likely need to manage the symptoms for a lifetime. Instead of focusing on “curing” your depression this year, focus on taking steps to manage your illness and to take care of yourself the best you are able.
Consider the following goals for the new year
Depression can make it difficult to complete even the most basic tasks, like getting out of bed, getting dressed, and getting out the door each day. This year, try to make a concerted effort to participate in just a few self-care items daily. Committing to taking a shower, brushing your teeth, getting dressed for the day, and going to work or even a local coffee shop can be hugely beneficial when you’re trying to manage symptoms of depression. If those goals still feel too lofty, break them down even smaller like sitting up in bed, brushing your teeth, or moving to a different room in your house. Chronic depression can cause you to stop participating in these basic care tasks because they can seem too draining to complete. However, patients who can encourage themselves to engage in self-care each day discover that they are better able to take on the day and benefit from accomplishing something each day. Feel free to start small and gradually build into a complete self-care routine. You’ll be glad you did!
Separate Yourself from Your Illness
Living with clinical depression can be overwhelming, and the intense symptoms can be crippling. You may feel like you are no longer yourself. You may not recognize yourself because of the constant, pervasive, negative thoughts you experience and your newfound general apathy about life. It’s important to remind yourself that you are NOT your illness. The feelings and thoughts you are experiencing are undoubtedly miserable but aren’t a reflection of your true self and don’t have to be permanent. Consider starting a daily reflection journal practice. Journalling is valuable because it allows you to observe the intrusive, negative thoughts and feelings you may be experiencing and helps you to recognize that you are separate from these thoughts and feelings. Remember that while depression can feel life-consuming, with treatment and support, you can reclaim your life.
20 Journal prompts to help you reflect
- What lessons did I learn about myself and my relationships with others last year?
- What am I most proud of in the last year— or the last ten years?
- What are my regrets or unresolved issues?
- What did I enjoy doing the most last year?
- What’s the one skill that, if I had already, would have benefited me the most?
- How did I find creative ways to persevere through social distancing and other stressors this year?
- What do I want more of in my life?
- What do I want less of in my life?
- How can I stop procrastinating?
- What support systems do I have to help me reach my goals?
- Which roadblocks do I anticipate, and which strategies can I use to deal with them?
- What is one good habit that I have?
- What is one habit I want to change, and how will I change it?
- What are my values and priorities?
- What is one behavior or activity I will say NO to next year?
- How will I define success in the new year?
- Who do I want to become?
- What is one big, bold goal that makes me most excited?
- How can I prioritize my mental health in the new year?
- Are my goals realistic and attainable?
Consider thinking through or writing down your answers to these questions and using them as a starting point to help you set realistic goals for next year. When planning for the new year, it’s more important than ever to set specific, measurable, and attainable goals to avoid setting yourself up for failure or disappointment. You could also develop new hobbies or interests, like learning a new instrument, reading, or finding new music. Whatever you decide, remember that setting both big and small goals can help give you the structure and motivation to follow through and make real progress.
Reach Out to a Mental Health Professional
Depression, like any other chronic illness, requires support from family, friends, and professionals. It can be easy to want to stay isolated from loved ones and professionals to avoid having to share your feelings of depression. It can feel embarrassing or overwhelming to have to discuss how you are experiencing life. However, staying connected to a therapist, psychiatrist, friends and loved ones is essential to obtaining the tools necessary to live with depression and to not be consumed by it. This year, be sure to connect with people you trust. Remember that you are in charge of your relationships and health care. You are allowed to schedule a consultation with a variety of practitioners before committing to one and you have the right to maintain relationships with only the family and friends who are supportive.
Psychotherapy
Often the first line of treatment for any mental health disorder, talk therapy can help you better understand the root causes of your symptoms and progressively teach you how to manage them more effectively. Your therapist can leverage several different modalities, such as CBT, DBT, ERP, and more, based on your diagnosis, mental health history, and treatment goals to get you back on your feet. All of our therapists are in-network with most commercial insurances and have appointments available. Schedule a consultation today!
Psychiatry and Medication Management
Psychiatric medications can have a profound impact on your daily functioning. A psychiatrist will work with you to find the right medication and dosage to manage your symptoms effectively while minimizing side effects. This process may involve trying different medications or adjusting dosages over time to achieve the optimal balance for your individual needs. Schedule an appointment with one of our psychiatric professionals today to learn more about what medications will work for you!
Transcranial Magnetic Stimulation (TMS Therapy)
TMS therapy is an FDA-approved treatment for depression, migraines, Obsessive-Compulsive Disorder, cigarette cessation, anxious depression, adolescent depression, and chronic post-traumatic/surgical pain. It works by sending gentle electromagnetic pulses to regions of your brain known to cause mental health symptoms. Compared to medications, TMS therapy has very few side effects. It is a great depression treatment alternative for those who have tried several medications and have not experienced any relief from their symptoms or who have experienced severe side effects. Contact us today to learn more about TMS therapy and see if it’s right for you.
Think Outside the Box
For some individuals suffering from chronic depression, traditional therapies, such as counseling and antidepressants, are effective. However, some people find that additional, alternative treatments provide more significant relief. There are hundreds of different alternative treatment options to consider, including:
Nutritional Therapy
The Standard American Diet (SAD) is ridden with additives and sugars that may impact your ability to regulate your mood. Consider working with a dietician or nutritionist this year to formulate an optimized diet that works for your needs.
Novel Drug Therapy
New prescription drugs are regularly emerging for the management of treatment-resistant depression. For example, Ketamine, an FDA-approved drug previously only known for its aesthetic properties, has been found to provide immediate and significant relief of acute depression symptoms and thoughts of suicide. Your psychiatrist may have additional information about innovative treatment options. Be sure to ask your doctor, if you are interested, to discuss cutting-edge treatment options for depression.
Mental Health Treatment in California
It can be very tempting to plan to kick your depression to the curb this year. However, it’s a much more successful decision to take reasonable steps to manage your illness and understand that symptoms may ebb and flow during your lifetime. Regardless of where you are in your depression management process, remember to be gentle with yourself this holiday season, and remember that each small step you take to manage your depression is a step towards lasting happiness!
Neuro Wellness Spa offers a wide range of treatments known to help treat your depression. Whether you need a therapist, psychiatrist, or a TMS therapy consultation, our care team will guide you through all your treatment options so you can start the new year happy. Contact us today!