CWD Daily: September 2021

September 30, 2021

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

Make a budget and stick to it.

For 30 days. You can do anything for 30 days.

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

September 29, 2021

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

“Let me tell you what I wish I'd known
When I was young and dreamed of glory:
You have no control
Who lives, who dies, who tells your story.”

– Hamilton

The past is nothing more than a story we repeat to ourselves – and understanding this is an incredibly liberating notion.

Visit a narrative therapist who can help you re-frame your experiences. Or journal them out until you’re able to come to a new understanding of why things happened the way they did. You can tell your own story.

“The narrative therapist focuses upon assisting people to create stories about themselves, about their identities, that are helpful to them. This work of ‘re-authoring identity’ claims to help people identify their own values and identify the skills and knowledge they have to live these values. Through the process of identifying the history of values in people's lives, the therapist is able to co-author a new story about the person.” – wikipedia.org

Contact: witchhazel2020@gmail.com

September 28, 2021

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

Forgive others.

Forgive the universe.

Forgive yourself.

Contact: witchhazel2020@gmail.com

September 27, 2021

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.

Not sure whether you really need help? Take this short, free QUIZ from PsychCentral to get some insight.

Take the quiz, then determine your next steps.

Contact: witchhazel2020@gmail.com

September 26, 2021

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 know you might be depressed when you just want to stay in bed all day and blow off your commitments.

Contact: witchhazel2020@gmail.com

September 25, 2021

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

The Link Between Depression and ADHD

“Attention deficit hyperactivity disorder (ADHD) and depression can go hand-in-hand. Doctors sometimes call them comorbid or coexisting conditions, meaning you can have both at the same time.

“ADHD is a brain disorder that makes it hard to focus. Children and adults who have it might have trouble finishing tasks, sitting still, or keeping track of things, appointments, or details.

“Depression is more than just an occasional case of the blues. It’s deep sadness and despair you feel every day for at least 2 weeks at a time. It can make it hard to work, go to school, or sleep.”

Contact: witchhazel2020@gmail.com

September 24, 2021

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

As the song goes, “All I want is a room somewhere”.

Simplify your life. Not because it's trendy but because less stuff and simpler pleasures really can ease your mind and heart and bring you joy.

Contact: witchhazel2020@gmail.com

September 23, 2021

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

Here are a few things you can do on a daily basis to feel good – with the option to not do them each day without beating yourself up.

Eat some protein.

Get outside, preferably in the sunshine but even if the sun isn't shining. Even if it's raining.

Listen to music.

Remember something wonderful that you've experienced. A loved one, an inspiring work of art, a specific place.

Dream of something for the future. Dream even if it's wild, and even if you don't expect to accomplish it.

Treat yourself with compassion and kindness.

You can try these, or make yourself a personal list. Feel free to change the list often. Add to it, but don't get overwhelmed by demands you make of yourself. The world makes enough demands as it is!

Contact: witchhazel2020@gmail.com

September 22, 2021

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

In the Northern Hemisphere it is the first day of Fall, the Autumn Equinox.

Day and night are exactly balanced today, and the nights will now be getting longer.

Why is this NOT depressing?

It's not going to be so hot.
Halloween is right around the corner.
Apples and pears are in season.
Sweaters.

“...it seems to be universally agreed that fall is a time for snugly sweaters, hanging around in pumpkin patches, drinking hot cocoa, and delighting in the fact that you can wear tights again.” (anonymous tweet)

But, depression? Fall can be the season when SAD, or Seasonal Affective Disorder, kicks in and we begin fighting depression in earnest. So have some candy corn and stay strong!

Contact: witchhazel2020@gmail.com

September 21, 2021

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

The recipe for “the good life” is “knowing what your highest strengths are... and then re-crafting your life to use them as much as you possibly can.”

- Martin Seligman, Learned Optimism

Contact: witchhazel2020@gmail.com

September 20, 2021

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.

Parents, if your child is frustrated and depressed by school, there is help.

Talk to the school psychologist or counselor to see if there is a free, confidential, non-threatening program within the school itself.

Take advantage of any tests available – your child may be having difficulties with their eyesight or hearing, may have a sleep disorder, may need emotional counseling, may have un-diagnosed dyslexia or other learning issues.

Use school or community nutritional services or food aid – malnutrition can contribute to learning disabilities and depression.

Contact: witchhazel2020@gmail.com

September 19, 2021

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

DepressionHurts.ca provides is an extraordinarily helpful symptom quiz to determine if you're clinically depressed (depressionhurts.ca/en/checklist/thinking-concentrating).

This site explores the following components of depression:

Emotions - Prolonged sadness, loss of interest, feeling overwhelmed/hopeless, trouble concentrating, an inability to make simple decisions for most of the day, or thoughts of death or suicide, all can be emotional symptoms associated with depression.

Fatigue - Feeling tired or fatigued nearly every day may be associated with depression.

Sleep - Sleeping too much or not enough may be a symptom of depression.

Weight - A weight change of more than 5% (up or down) in a month when you haven’t been trying to gain or lose weight may be a sign of depression.

Unexplained aches and pains - Being bothered by unexplained aches and pains (such as headaches, stomach pain, joint pains or other pains).

Thinking and concentration - Difficulty thinking, concentrating, or making decisions may be associated with depression.

Not to be substituted for professional help – but useful nonetheless!

Contact: witchhazel2020@gmail.com

September 18, 2021

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

Did you take your pills?

You're feeling shaky and like you're going to cry. You're not sure you took your meds today and don't want to take them now in case you'd be doubling up.

What to do?

Ride it out. Eat some grounding food like potatoes (preferably not chips) or whole grains. Avoid sugar. Cry if you have to.

Having a wacky mood-regulating system sucks, sometimes!

Solution? Make sure your pills are in clearly labeled daily containers and put them right by your hair brush or toothbrush so you are reminded to take them.

Contact: witchhazel2020@gmail.com

September 17, 2021

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 don't have to do battle every day.

Some days just making it through without an episode of melancholy is quite enough.

Contact: witchhazel2020@gmail.com

September 16, 2021

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

Per an article in the online The Daily Telegraph (telegraph.co.uk):

“People with depression could see their condition improve if they adopt an upright posture.

“That was the conclusion of a study by researchers at the University of Auckland, due for publication in the March [2017] issue of the Journal of Behavior Therapy and Experimental Psychiatry...

“While previous studies have found that sitting or standing up straight improves self-esteem and mood in healthy people, the new study sought to investigate whether people with mild-to-moderate depression would also experience a benefit.”

Contact: witchhazel2020@gmail.com

September 15, 2021

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

Music can soothe the savage beast, and it can work wonders on depression.

The masterpieces of movie, theater and television theme music can instantly transport you into your favorite fantasy. Here are some beautiful musical passages, to get you started.

ET – The Extraterrestrial – flying bicycle theme

LOST – Moving On

Hamilton – An American Musical has had the entire world singing along with joy for several years now. “There’s a million things I haven’t done, but just you wait!”

Contact: witchhazel2020@gmail.com

September 14, 2021

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

Studies show that people who regularly eat dark chocolate are less likely to be depressed.

According to a January 2020 article in PsychologyToday.com:

The mechanisms that may explain the antidepressant effects of dark chocolate are:

Flavanols. Brain-protecting nutrients that are also found in red wine, berries, apples, citrus, and green and black teas, all foods associated with improvements in mood and cognition.
Caffeine and theobromine. These deliver rapid effects on energy and cognition. Cocoa is the main source of theobromine, while caffeine is found in many foods other than coffee.
N-acylethanolamines. This fatty acid has euphoric effects and shows promise in treating bacterial, fungal, and viral infections. It also exhibits anti-inflammatory, antibacterial, and antiviral properties.
Phenylethylamine. It increases the release of dopamine which tells the brain that whatever it just experienced is worth getting more of. Dopamine also helps with reinforcement -- motivating an animal to do something again.

Though the scientific studies are ongoing, it seems dark chocolate in moderation is a great weapon to have in your arsenal.

Because... chocolate.

Contact: witchhazel2020@gmail.com

September 13, 2021

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: Medication

healthline.com has a comprehensive overview of types of medications to treat depression:

SSRIs (selective serotonin reuptake inhibitors) including brands like Zoloft, Prozac, Celexa, and Paxil
SNRIs (serotonin and norepinephrine reuptake inhibitors) such as Effexor
TCAs (tricyclic antidepressants) like Anafranil and Norparamin
Tetracyclic antidepressants, Naprotiline
Dopamine reuptake blockers including Bupropion e.g. Wellbutrin and Fortivo
5-HT1A receptor antagonist vilazodone
5-HT2 receptor antagonists like Oleptro
5-HT3 receptor antagonist Brintellix
Monoamine oxidase inhibitors (MAOIs) including Marplan and Nardil
Noradrenergic antagonist Mirtazapine (Remeron)

Contact: witchhazel2020@gmail.com

September 12, 2021

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

Depression is not self-pity.

You may think you're wallowing in self-pity about your life circumstances. It's quite possible, probable even, that you're battling depression.

Contact: witchhazel2020@gmail.com

September 11, 2021

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

On the morning of September 11, 2001, as the terrorist attacks on the United States were ongoing, a co-worker despondently said “It's a horrible world.”

I responded instinctively, “It's a wonderful world. This is a horrible thing.”

Sometimes when you're depressed it's really, really hard to believe that the world is a good place, especially when terrible things happen, especially in the age of COVID-19.

You need to decide to not let distress or genuine sadness become intractable depression. For your own health and safety, turn off the TV, get some exercise and fresh air (take a walk), meditate, love on your grand-kids.

Life is beautiful. Drink it in! At least for a little while today, love life.

Contact: witchhazel2020@gmail.com

September 8, 2021

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

Show compassion for yourself. Self-pity doesn’t look like you think it does.

“If she were really feeling pity for herself, she would ditch the self-loathing and wrap herself in compassion and caring.

“She would cry healing tears of grief, instead of fruitless tears of recrimination and shame.”

Replace pity with compassion and assert your worthiness to feel good.

Contact: witchhazel2020@gmail.com

September 7, 2021

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

Sadness and depression are different.

I was sad when my cat died. I missed her and her light going out was sad.

Depression is that for months I was overwhelmed with the belief that her death was my fault because I was not good enough.

Allow yourself to feel sadness, grief, loss and disappointment.

But try to keep blame and self-flagellation and self-hatred at bay.

Contact: witchhazel2020@gmail.com

September 6, 2021

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/Give help.

Lifeline Crisis Centers are primarily funded on the state and local level. Some states lack resources to answer calls locally, causing national back-up centers to answer approximately 30% of all calls. This leads to longer wait times and fewer links to the best local care in those states.

But you can help. Contact your local Lifeline crisis center and find out how you can volunteer or donate to support their life-saving work.

You can also call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) to be connected to local resources.

Contact: witchhazel2020@gmail.com

September 5, 2021

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

There is a study showing kiwi fruit combats or prevents depression. One study means almost nothing, of course. However, kiwis are high in Vitamin C and in fiber, both nice anti-depressant ingredients.

So, try regularly adding kiwis to your diet.

Besides, they're so cute!

Contact: witchhazel2020@gmail.com

September 4, 2021

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

If you are a woman of a certain age, listen-up! According to a study from the Columbia University Medical Center:

“A diet high in refined carbohydrates may lead to an increased risk for new-onset depression in postmenopausal women, according to a study published in The American Journal of Clinical Nutrition.”

Well, isn't that special?

Contact: witchhazel2020@gmail.com