As I said yesterday, dealing with depression in an abusive relationship is extremely difficult, but not impossible. Read the following tips and just do the best you can. Remember, I care and want to help you. You can reach me at Heart 2 Heart Christian Ministries 817-689-9347. There is no fee for my DV services.
Tip 1: Reach out and stay connected.
Tip 2: Do things that make you feel good.
To overcome depression, you must do things that relax and energize you. This includes following a healthy lifestyle, learning how to better manage stress, setting limits on what you can do, and scheduling fun activities into your day. Do things you enjoy (or used to).
While you cannot force yourself to have fun or experience pleasure, you can push yourself to do things, even when you do not feel like it. You might be surprised at how much better you feel once you are out in the world. Even if your depression does not lift immediately, you will gradually feel more upbeat and energetic as you make time for fun activities.
Pick up a former hobby or sport you used to like. Express yourself creatively through music, art, or writing. Go out with friends. Take a day trip to a museum, the mountains, or the library.
Aim for eight hours of sleep. Depression typically involves sleep problems, whether you are sleeping too little or too much, your mood suffers. Get on a better sleep schedule by learning healthy sleep habits.
Keep stress in check. Not only does stress prolong or worsen depression, it can also trigger it. Figure out all the things in your life that stress you out, such as work overload, money problems, or unsupportive relationships, and find ways to relieve the pressure and regain control.
Practice relaxation techniques. A daily relaxation practice can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being. Try, deep breathing, progressive muscle relaxation, meditation or prayers. Dear Lord, my God, You know what I am going through. I am so anxious that I cannot seem to relax. I feel restless, agitated and weak, burdened by the troubles that stir my mind. Help me Lord, in Jesus name I pray, Amen. Be still and know that I am God. Psalm 46:10
Develop a ”wellness toolbox” to deal with depression. Come up with a list of things that you can do for a quick mood boost. The more ”tools” for coping with depression you have, the better. Try and implement a few of these each day, even if you are feeling good.
1. Spend some time in nature
2. List what you like about yourself
3. Read a good book
4. Watch a funny movie or TV show
5. Take a long, hot bath
6. Take care of a few small tasks
7. Play with a pet
8. Talk to friends or family face-to-face
9. Listen to music
10. Do something spontaneous
”I have the power to change my physical and emotional experience”.—Patricia Dsouza