CWD Daily: 2020

December 31, 2020

CWD Daily

Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day

You've made it through another year! Woo hoo!

It's time for reflections and resolutions. Did you hit any rough patches you weren't sure you could navigate? Did COVID-19 trigger major depression? Are you still hanging on by a thread?

Were there moments of hope and clarity this year when you knew you were coping with your depression productively and were staying mentally healthy? Or moving toward mental health?

What worked? What definitely did not work?

The bottom line is, whether you learned any lessons or not, whether you had a fairly easy time or the worst year of your life, you are still here! You are coping with depression!

And you can do it next year, too. One foot in front of the other. You've got this!

CWD Daily is written by Julie Aiken, a layperson whose only authority lies in 40 years of coping with depression. Nothing in the newsletter should be taken as medical advice. Please do no self-diagnose or self-prescribe. Above all, please get help if you need it.

Contact: witchhazel2020@gmail.com

December 30, 2020

CWD Daily

Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day

Are you ready to make your New Year's resolution to get healthier next year?

Given that it's the holiday season and we tend to indulge in sugary treats more than usual, let's try this one resolution: Try to cut down on refined sugar in 2011.

There are connections between sugar and many diseases; sugar increases the risks for depression and diabetes, and contributes to systemic inflammation.

Most of us in the Western world consume way more sugar than is recommended by doctors and dietitians. The hills and valleys of energy and emotion caused by indulging in refined sugar are major contributors to depression.

Contact: witchhazel2020@gmail.com

December 29, 2020

CWD Daily

Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day

One way to get out of your own head and change your perspective is to visit a museum – in person or virtually. Keep your mind active and explore your world.

With video presentations, gallery tours, interviews with artists and history makers, there is something for everyone, including children.

20 World Online Museums You Can Visit for Free.

The 75 Best Virtual Museum Tours Around the World [Art, History, Science, and Technology]

Contact: witchhazel2020@gmail.com

December 28, 2020

CWD Daily

Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day

Colors in doctors' offices and hospitals may contribute to patient health. You can bring these color schemes into your own environment with paint and fabric.

Red raises blood temperature and stimulates circulation. Red is used to care for people with anemia, fatigue, paralysis, and exhaustion.

Blue is soothing, and symbolizes the sky and sea. It lowers the heart rate, and helps alleviate tension, stress, and problems with the immune system.

Orange gives vitality to the body and is associated with the kidneys, urinary tract, and reproductive organs.

Purple is associated with the eyes, ears, nose, and mouth. It helps with head congestion and sinuses, and is known to calm the nervous system.

Pink is a healing color. Soft, natural pink tones calm and nurture our being.

Contact: witchhazel2020@gmail.com

December 27, 2020

CWD Daily

Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day

“Vincent Van Gogh, famous painter and artist, was labeled peculiar with unstable moods most of his short life. Many people have tried to give a definitive diagnosis of his illness through reading his personal letters. It seems clear that his depressive states were also accompanied by manic episodes of enormous energy and great passion. Van Gogh committed suicide at age 37.” (Famous People and Depression)

Considered one of the greatest artists to ever live, Van Gogh's short life has inspired many artists over the years, including the producers of the BBC television series Doctor Who, who created an incredible episode called Vincent and the Doctor.

The joy and melancholy that must have been Vincent is achingly apparent in THIS scene. And the poignancy of knowing that he killed himself no matter how many people loved his work, is stunning. It's an illness, folks.

Contact: witchhazel2020@gmail.com

December 26, 2020

CWD Daily

Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day

Get help.

Reading these tips may be very helpful to you. But you know what would be even better?

Professional help.

Even if you've tried before and think nothing can help you. Try again.

Get help.

10 Signs It's Time to Get Help for Depression

Hopelessness

An inability to concentrate

Unexplained aches and pains

Apathy concerning things you used to like to do

Alcohol or drug abuse

Changes in sleep habits

Changes in appetite and eating

Irritability, agitation, and moodiness

Feelings of worthlessness and guilt

Thoughts of death, suicide, or self-harm

- healthcentral.com

Contact: witchhazel2020@gmail.com

December 25, 2020

CWD Daily

Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day... 'Tis the Season

Family may be gathering today for Christmas, and that may be a true trial for some who suffer with depression (and many who don't!).

Remember a few things to stay stable:

You only owe yourself mental health, not anyone else.

You're trying really hard and that counts for a lot.

Family may love you but they also may not understand depression.

You cannot make someone understand depression.

You are OK just as you are.

The holiday is not about explaining your depression.

This, too, shall pass.

You've got this!

Contact: witchhazel2020@gmail.com

December 24, 2020

CWD Daily

Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day... 'Tis the Season

On the 12th Day of Christmas Depression Gave to Me:

12 Fights with Loved Ones

11 Bouts of Guilt

10 Moments of Exhaustion

9 Outbursts of Anger

8 Feelings of Inadequacy

7 Overwhelming Problems

6 Resentments at Being Told the Meaning of the Season

5 Crying Jags

4 Panic Attacks

3 Overdrafts

Two Broken Toes

And the Exasperation of Decorating the Tree.

Contact: witchhazel2020@gmail.com

December 23, 2020

CWD Daily

Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day

A walk in the snow can be invigorating and almost magical. Followed with a cup of cocoa, a walk can turn a dark, gray day into pure delight, and help you beat those “winter blues”

Mental Health Effects of COVID: Nevada

"In nearly 2,300 hours of hotline conversations, COVID-19 was mentioned as a stressor during about half the calls, and depression, anxiety and social isolation was mentioned in about 80 percent of calls.

"'There will be some people who will never get over this. They’ll always have some kind of anxiety,' Reedy said.

"The good news, as she sees it, is that more people are taking mental health seriously and realizing what it's like to suffer from a mental illness.

"Many of those enlisting help from Nevada crisis call centers are first-time callers, Reedy said. People who have never battled with their mental and emotional wellbeing are struggling to cope, and others who have suffered from mild symptoms previously have conditions that are now exacerbated."

- reno gazette journal

Contact: witchhazel2020@gmail.com

December 22, 2020

CWD Daily

Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day

Sit in the sun. From healthline.com:

“Exposure to sunlight is thought to increase the brain’s release of a hormone called serotonin. Serotonin is associated with boosting mood and helping a person feel calm and focused...

“Without enough sun exposure, your serotonin levels can dip. Low levels of serotonin are associated with a higher risk of major depression with seasonal pattern (formerly known as seasonal affective disorder or SAD). This is a form of depression triggered by the changing seasons.”

Contact: witchhazel2020@gmail.com

December 21, 2020

CWD Daily

Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Winter Solstice

“Light is Returning
Even though this is the darkest hour
No one can hold
Back the Dawn.

“Let's keep it burning
Let's keep the light of hope alive
Make safe our journey
Through the storm.

“One Planet is turning
Circle on her path around the sun
Earth Mother is calling
Her children home.”

Tip of the Day

Winter Solstice is the turning point. We have reached the darkest point of the year, and the light is returning as the hours of daylight slowly -- almost imperceptibly at first -- begin to grow.

For those suffering from depression, this can be both a literal and a symbolic turning point. SAD, seasonal affective disorder, increases depression in many people, with darker days contributing to darker moods. And symbolically, hope is returning with the light. We can recognize that after darkness there is always sun. Always.

This year, as the wheel of the year turns once again to awakening, growth and new life, the entire world embraces the sunlight of hope in dark times. Allow the promise of the arrival of the vaccine that will protect us from the horrible scourge of COVID-19 lift your spirits. Light is returning. We will hug again.

Contact: witchhazel2020@gmail.com

December 20, 2020

CWD Daily

Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day

“Each year, people are always in such a rush to the light – that seems to be the point of winter solstice for most people. Instead, sink into the dark, feel yourself as the seed resting in the ground before the hard work of growing in the spring; understand yourself as the roots of the tree intimately connected with Earth instead of the more obvious parts people focus on above ground – the green leaves on the branches in summer, the lack of leaves on the branches in winter. And snuggle even more than usual with the people you love!”

- Facebook post

Contact: witchhazel2020@gmail.com

December 19, 2020

CWD Daily

Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day

Get help.

“The Holidays” and the winter months are hard for many people who suffer from depression. Don't isolate yourself – connect with others and get help!

Churches, doctors, clinics, your school counselor, a teacher or other trusted person in your life... Many people can point you to the right help.

Feeling dark in the darkest days of the year is not crazy, it's natural. Get help if you need it to get through.

Reach out. Don't pull in and don't shut down. Never give up.

Contact: witchhazel2020@gmail.com

December 18, 2020

CWD Daily

Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day

It's the fricking holiday season! The scotch tape keeps getting stuck to itself! The strings of lights are always impossibly tangled no matter how carefully they were put away last year! Nobody RSVPs anymore! How can a person forget to go to the liquor store until Christmas Eve every blasted year?!?

Does frustration lead to depression or does depression lead to frustration? And does it even matter?

Take a break.

Take a walk.

Put on music more relaxing than “Grandma Got Run Over by a Reindeer.” (Try some jazz.)

If you send your cards out before New Year's they're still on time, right?

Sound Advice

(not my creation - no attribution found)

Contact: witchhazel2020@gmail.com

December 17, 2020

CWD Daily

Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day

One popular Christmas tradition is also a great depression fighter: a bowl of nuts.

From nutstop.com:

“Although other nuts such as cashews, Brazil nuts, and hazelnuts are helpful in supplementing omega-3 fats, walnuts seem to be the winner in this category. Walnuts are known to support overall brain health, being one of the highest plant-based sources of omega-3 and a great source of protein to help keep blood sugar levels at a healthy balance.

“One study found that depression scores were 26% lower among those who consumed about 1/4 cup of walnuts per day. Researchers examined data from the National Health and Nutrition Examination Survey, which draws from a large sampling of more than 26,000 American adults.

“They found that adults who ate nuts, and specifically walnuts, were more likely to have higher levels of optimism, energy, hope, concentration, and a greater interest in activities.”

Two New Studies Shed Light on Depression

"Recently published UT Southwestern research reveals new insights about risk factors for depression based on data from a landmark longitudinal study focused on heart disease.

"One study, published in the Journal of Clinical Psychiatry, shows a link between an inflammatory molecule in the blood and a person's likelihood of depressive symptoms. The other study, in the journal Maturitas, indicates which symptoms of menopause are most predictive of depression.

"Both studies are based on data from the Dallas Heart Study (DHS), which since 2000 has tracked the health of thousands of participants with the goal of improving the diagnosis, prevention, and treatment of heart disease."

- EurekaAlert!, December 14, 2020

Contact: witchhazel2020@gmail.com

December 16, 2020

CWD Daily

Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day

Give yourself a break. Take care of yourself to the extent that you can, and be gentle with yourself if you feel down or stress about money or sleep all day. The holidays will do that to the best of us! And COVID sucks. Just do what you can.

Say it Ain't So! Increased Social Media Use Linked to Depression in Young Adults

"Young adults who increased their use of social media were significantly more likely to develop depression within six months, according to a new national study authored by Dr. Brian Primack, dean of the College of Education and Health Professions and professor of public health at the University of Arkansas.

"Compared with participants who used less than 120 minutes per day of social media, for example, young adults who used more than 300 minutes per day were 2.8 times as likely to become depressed within six months.

"The study, which will be published online Dec. 10 and is scheduled for the February 2021 issue of the American Journal of Preventive Medicine, is the first large, national study to show a link between social media use and depression over time."

- Science Daily, December 10, 2020

Contact: witchhazel2020@gmail.com

December 15, 2020

CWD Daily

Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day

Read something that once made you feel really great. Maybe it will again!

It could be a holiday story, a children's book, or a sci-fi classic.

Escape to a familiar and comforting world, and recreate the incredible feelings that this favorite once inspired.

The Year in Search

From the Morning Brew newsletter for 12/15/2020:

Yesterday, Google released its top trending searches of 2020, and it’s kind of like gaining special access into people’s minds. Maybe that’s why the company’s worth $1.2 trillion.

Anyway, here are some queries that saw high spikes in traffic in the U.S. over long periods of time:

News: 1) Election results 2) coronavirus 3) stimulus checks

People: 1) Joe Biden 2) Kim Jong Un 3) Kamala Harris

TV shows: 1) Tiger King 2) Cobra Kai 3) Ozark

How to make...1) Hand sanitizer 2) a face mask with fabric 3) whipped coffee

Why...1) Were chainsaws invented 2) is there a coin shortage 3) was George Floyd arrested

Where is...1) My stimulus money 2) my refunds 3) Kansas City

How to...1) Cut men’s hair at home 2) plop hair 3) color your hair at home

Lyrics: 1) WAP

Definitions: 1) WAP

Contact: witchhazel2020@gmail.com

CWD Daily

Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day

"I'm Fine" - Learning to Live with Depression – Jake Tyler – TEDxBrighton”

“Depression is huge. It's the biggest, most inclusive club in the world. Anyone can join. It's evolving all the time. But its biggest trick is convincing everyone who's part of that club that they're the only member. Isn't that clever?”

An endearing and inspiring TEDTalk.

Reasons to Be Cheerful

COVID vaccines are being administered as we speak!

I think this calls for a song.

Contact: witchhazel2020@gmail.com

December 13, 2020

CWD Daily

Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day

Have the seasons changed and you're now too hot or too cold at night? Adjust the temperature.

Are you staying up on the computer? Turn the computer off at least 1 hour before you want to go to bed.

Is something worrying you? Confront and deal with it as best you can.

Do you consume caffeine too late in the day? If you're getting older this may start keeping you up. Cut it out.

If no reasonable questions and solutions solve the problem, see a doctor! “It's not a tumor.” But what if it is? Rule things out and get solutions. Depression can be treated!

Personal Note

For years "It's not a tumor!" -- a line Arnold Schwarzenegger said in "Kindergarten Cop" -- was my go-to joke. I said it all the time. Seriously, people got a bit annoyed with my lame humor (and terrible Arnold impression).

In 2020 -- the perfect year for it -- I found out it WAS, in fact, a tumor. I was diagnosed with a very large (2" diameter) tumor right in the middle of my brain. The middle front-to-back, top-to-bottom and side-to-side. Just sitting there growing and putting increasing pressure on the rest of the brain.

It was benign, thank all deities, and I had successful surgery to remove it on my birthday. A rebirth for me.

So, first of all -- 2020 has sucked.

Second -- my 2020 was pretty lucky, after all, as the tumor that eventually would have killed me was finally discovered and removed.

Third -- you really, really, really, really should not self-diagnose or self-treat.

This website and the companion book are written by a layperson, but even if I was an eminent research biologist or renowned psychologist, the advice would be the same. See a doctor. In person. Right now.

If you are depressed or have ANY symptoms, frankly, see a doctor and get a thorough check-up. Doctors are pretty smart. A fantastic G.P. knew the first time we talked that I needed an MRI.

Get help.

Contact: witchhazel2020@gmail.com

December 12, 2020

CWD Daily
Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day

Get help: Medications

The Mayo Clinic website has TIPS for choosing the antidepressant that is right for you. It's often a process of trial and error before you find the medicine that works for you with side effects you can tolerate.

With your doctor, evaluate:

Your particular symptoms.
Possible side effects.
Whether it worked for a close relative.
Interaction with other medications.
Pregnancy or breast-feeding.
Other health conditions.
Cost and health insurance coverage.

Empowerment

Disempowerment -- feeling powerless in the face of COVID and economy and climate change and politics -- is a natural and valid response to the state of our world.

What can you do RIGHT NOW to take back your power over depression? Here are 7 great ideas from Psychology Today.

1. Get angry!
2. Move. Once a day do something that gets your heart rate up and your blood flowing. Within your physical abilities -- move. Shrug your shoulders, rotate your arms, flex your feet... even if your stuck in bed or can't walk, move a little.
3. Reach out. During quarantine, you can still connect with people on the telephone and online. You don't have to put yourself out there too much. Facebook groups are a great way to connect without risking too much -- if it gets difficult or ugly, unfriend or leave groups.
4. Do things you once liked, even if you don't feel like it. "Though easier said than done, the times you feel most like slumping on the couch are the moments you should force yourself to take a walk, cook a meal, or call a friend."
5. Watch a funny TV show or movie.
6. Don't punish yourself for feeling bad.
7. Get help. See a therapist, call a hotline, talk to your religious leader.

CWD Daily is written by Julie Aiken, a layperson whose only authority lies in 40 years of coping with depression. Nothing in the newsletter should be taken as medical advice. Please do no self-diagnose or self-prescribe. Above all, please get help if you need it.

Contact: witchhazel2020@gmail.com