Depression Fighter

Self help for depression fighters

Depression Fighters

Why a safety contract is better than a safety plan

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Suicide prevention courses often teach crisis support workers and loved ones to develop a safety plan with their suffering friends or family member.  The safety plan is a step-by-step plan with contact information and actions that the suffering individual will take to stay safe when they feel that they are starting to consider suicide.

While I think this is valuable for some people, being someone who was once suicidal, I have trouble understanding the effectiveness of a safety plan. Because the fact of the matter is, if someone truly wants to end their life they will take the actions to do so and disregard the safety plan.

An easy way to understand this is to consider this analogy:  A person committed to losing weight disregards eating healthy, in a moment of “feeling like a piece of cake” even when they have a plan to not eat the cake. The difference is suicide is irreversible.

So, here’s what I suggest is more effective to stopping someone commit suicide.  It’s a contract that I’ve named the “Promise to live agreement”.  This contract is signed by the suicidal person and a witness.

Reasons I suggest a contract is more effective than a safety plan:

  • Most people have a moral issue with breaking a contract.
  • This agreement is signed by a witness. Most people value what they promise and give their word to.
  • The contract stops the person from considering suicide and puts the idea on hold for a period of time.  Sometimes telling someone they can’t do something spurs them to want to do it more.

Here is an example of a “Promise to live agreement”

Use this template as a basis and formulate one with your own negotiated stipulations.

PROMISE TO LIVE AGREEMENT

1: PROMISE TO ABSTAIN FROM SUICIDAL ACTION I promise not to take any actions towards ending my life for the next 3 days. Even though, I am in a lot of pain, by initialing this statement I will sustain from taking any harmful actions against myself (or that could endanger others). I will do my best to remember that thoughts and actions are two different things. Although I may experience thoughts of suicide I will not do anything about them.

Initial here: ________

2. PROMISE TO ABSTAIN FROM DRUGS AND ALCOHOL I understand that suicidal thoughts and my depression can worsen if I abuse substances such as drugs and alcohol. I promise that during over the next 3 days I will abstain from alcohol and drug use. (With the exception of medication that’s been described to treat your illness). I will also not abuse prescription drugs.

Initial here: ________

3. PROMISE TO CREATE A SAFE ENVIRONMENT During the reading of this book, I will ensure I am in a safe environment. I will remove items myself, or get help from a loved one, to remove all items I could use to hurt myself. This includes: Firearms, knives and blades, ropes, chemicals (including household cleaning products) and large amounts of pills. I will have a loved one monitor and distribute any prescription medicine I need during this time.

Initial here: ________

4. PROMISE TO DISCLOSE DISTRESS IN IMMEDIATE CRISIS If at any moment I feel unable to control my urges, or that my situation worsens during the next 3 days I promise to call 911.

Initial here: ________

Your signature : ________________________Witness:_______________________ Date: _________

 

Need more information so you can help a loved one who is considering suicide?  Purchase this book that will teach you everything you need to know about suicide prevention:  http://depression.zone/suicide-prevention-book

Importance of digestive health on mood

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If you’ve seen a health professional (or professionals) for depression and no one has asked you the question: “Are you regular?”, you need to understand how a healthy bowel is related to your mood. (Aside from the fact that being irregular is uncomfortable).

Your nervous system is the component of your body that allows information to travel from your brain to the rest of your biology. A major component of that system is called the enteric nervous system (ENS).  It’s also commonly referred to as your “gut brain” since it sits at the top of your gut.

How the two brains interact

Your “gut brain” and your actual brain are made from the same types of tissue. Which means the gut brain contains sheaths of neurons that are embedded in the walls of your gut. They both produce the neurotransmitter – or chemical messenger – called serotonin. Your gut produces 95 percent of all the serotonin in your body.

In terms of digestion the serotonin is your gut helps stimulate enzymes from the pancreas. It helps you break down food and move food through your digestive tract.

The gut brain and brain in your head, your cranial brain, cranial brain talk to one another through what’s known as the vagus nerve, that extends from the base of your brain to the abdomen.

U.C.L.A.’s Dr. Emeran Mayer is researching how the trillions of bacteria in the gut “communicate” with enteric nervous system cells. His believes that in the coming years psychiatry will need to expand to treat the second brain in addition to the one atop the shoulders.

A good reason to learn how you can stay regular. If you are suffering from bowel issues, treating those issues could help improve your mood.

 

What is: Mindfulness?

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What is Mindfulness?What is mindfulness?

Mindfulness is the act of maintaining moment-by-moment awareness of your thoughts, feelings, the sensations your body experiences, as well as, your surroundings. It involves being non-judgmental of each experience that you observe.  From this perspective there is no morality, no “right” or “wrong”.

The practice comes from the fundamentals of Buddhist meditation. Though,  it can be practiced during daily life away from being in a meditative state.

Since 1979 a secularized version of mindfulness was used in Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction (MBSR), that was launched at the University of Massachusetts Medical School.

What’s the purpose of mindfulness?

The purpose of mindfulness is to heighten your sense of awareness of yourself.  This way you learn to see yourself from a perspective an outside view. You see in yourself as another person may experience you.  The notion is that when you learn to see yourself more clearly you can learn how to deal with your thoughts, feelings and behaviors in a way that is proactive and beneficial for what you truly desire.

Mindfulness training teaches you:

  • How to notice what you’re experience in a given moment.  Being in a mindful state is like observing an object under a microscope.  You don’t just see it you see it’s particles.
  • Be aware of your sensations and your breathing, and how not to react to negative emotions.
  • Recognize your thoughts and how they create your emotional experience. Learn that your thoughts and feelings change and are not based in reality.
  • Get more joy out of life by being hyper-focused on the experience of life.

A quick exercise in mindfulness:

An easy way to understand mindfulness is to take 5 minutes to do this quick exercise.

  1.  Prepare a small segment of orange. If you don’t have an orange you can use a different piece of fruit, or a small piece of food (like chocolate).
  2. Set a 5 minute timer.
  3. Sit in a quiet place with little distractions.
  4. From the moment you start the timer you will spend 5 minutes examining the orange (or piece of food). Look at it as if you are looking at it under a microscope. Observe the texture of it’s peel. Observe it’s pulp. Observe the color. Smell the orange. Now put the orange in your mouth. Feel the way it feels. Take a bite. Taste it but don’t indulge in the flavor. Mindfulness is about observing how something is without judgement. If you have thoughts about how good it tastes acknowledge your thoughts and bring your awareness back to the orange. Experience the orange for the entire 5 minutes.

Spending 5 minutes observing an orange may seem silly. The point is to learn how to refine your awareness. It’s also to learn to accept how things are, to accept reality without judging it.

Mindfulness practice helps you to understand why you do the things you do. When you understand that you are doing something, or what thoughts are involved in making you behave in ways you don’t want to, you can learn to choose new ways of handling situations.

 

Types of major depression

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Types of major depression

There are six common types of major depression and they are listed with symptoms below.

Types of major depression

Major depressive disorder, also referred to as unipolar depression

  • Interferes with ability to function
  • Affects all areas of life – relationships, work, sleep eating
  • Episodes may occur several times in a person’s life
  • Slowed movements, speech and thinking, speak less, some stop speaking
  • Have recurring thoughts about their own death – range from thinking about it to seriously considering

Manic-depressive disorders, more commonly known as bipolar disorder

  • Serious mental illness involving episodes of depression that alternate with mania. Mania is feelings or greatness and elation, sudden energy, and feeling uncontrollable power. Sometimes depression and mania occur simultaneously shifting from one to the other rapidly.

Dysthymic disorder

  • Milder form of depression that lasts longer.
  • Feeling of melancholy
  • Unable to get really excited about life
  • Can still function but feel gloomy

Seasonal Affective disorder

  • Often brought on in the winter months, though it can occur as a reverse
  • Could be a result of disruption of circadian rhythm or lack of Vitamin D
  • Full spectrum lights can help
  • Less that 2% of people in Florida have SAD, while 10% of people in New Hampshire do

Psychotic depression

  • 15% of depressed people experience delusions or hallucinations
  • Often need to be hospitalized to prevent themselves from suicide

Postpartum depression

  • 4 weeks – year after a woman gives birth
  • Most women experience baby blues, postpartum is far more severe
  • May involve delusions or hurting themselves or their newborn
  • Many women feel a great amount of guilt
  • 10% of new mothers

 

How to manage finances when you are sick

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How to manage finances when you are sickUnfortunately, when you are sick your bills don’t go away. And while you can reduce many of your responsibilities  – get a friend to cook your meals, get Grandma to pick the kids up from school, take a few weeks of unpaid vacation time off work with being penalized – financial obligations are still your’s to deal with.

It’s also important to you take all the actions you can to mitigate your financial stress. It can cause you stress that – in your unwell mental state – you can’t afford to deal with.

How to manage finances when you are sick

Here are some points to keep in mind and some resources to consider to help you deal with your financial situation.

1)  Health trumps finances. While both are important to manage and keep in check, if you are dealing with chronic health issue, it is your main priority. That being said, financial health is a part of your overall wellness. So it’s important to keep up with bills as you can. But, if it comes down to spend your savings on saving your life or paying your water bill, while both are important you should always save your health first. Remember the old adage: “If you don’t have your health, you have nothing.”

2) Be open with your employer.  It’s not your employer’s job to manage your health or to keep tabs on how your doing. So if you are dealing with a mental health issue that is affecting your ability to work, you need to confront the issue by discussing it with your employer. When you have this conversation it helps to have doctor notes to back up your diagnosis. All companies are different and your boss will be able to direct you to resources available to you.

3) Be open with your community.  The term community in this sense means your friends, family, neighbors and close aquaintances.  Be honest and upfront with people you feel comfortable discussing your health and financial concerns with.  Ask for their input.  Often when you share and ask for support from people you trust they will help you by sharing about a similar situation or suggesting actions you can take.

4) Seek support at the level of government. If you don’t have insurance coverage or aren’t getting the support from your employer (or your situation has had you quit or be fired from your job) seek out government assistance.  Tap into to your local resources.

According to the Social Security Administration, more than 1.3 million are granted Social Security disability benefits because they suffer from a mood diagnosed mood disorders. Mental illness has become the second most common diagnostic category for beneficiaries. Social Security Disability Insurance (SSDI)  provides benefits for those who have paid FICA taxes and no longer can work because of a long-term disability.

5) Consolidate and reduce.  During this period you need to focus on your health and reduce costs in all other areas.  Track your weekly and monthly spend to find areas where you can save.  You may need to make major life changes such as moving homes, or selling property. The focus should be on reducing your output and maintaining your income. You may need to support yourself using savings during this time. It’s not ideal but sometimes it’s necessary.

6) Appoint a health advocate.  If you are having trouble managing your finances because your symptoms are getting in the way, or you need help setting reducing your spending etc. ask a friend or family member to assist you with your finances.

7) Be cognizant of wait times.  If you are applying for financial support, or support from insurance companies, or even taking your own money out of savings, remember that sometimes there are time constraints.  So, if you are not work plan ahead so that you have money to support yourself.

8) Be honest with your service providers and creditors.  Tell the truth about your situation. Sometimes creditors will work with you to try and work out a plan that you are able to handle. It is not always the case but it is worth a try.

9) Reach out to crisis support centers. Most cities have crisis centers. Some of them will help you manage financial issues and get you on track. Search online for your local center and call them to inquire into what’s available.

Be aware of the financial implications caused health implications. Managing finances isn’t always easy when you are treating a chronic health issue. If you aren’t in a good financial situation before you get sick you will likely have to deal with more issues and debt afterwards. Don’t blame yourself for this. It’s just the reality of what happens. Do your best to take care of your finances by taking the actions on this list. And when you are healthy you will have more energy and can get back to work and pay your debt off.

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