It's Time to Start a New Chapter!

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? Are you still hanging on by a thread from the turmoil of the past few years?

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!

Resolutions?

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 2024.

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.

One resolution! I know you can do it.

Quit What Isn't Working

Albert Einstein did NOT say “Insanity is doing the same thing over and over again but expecting different results.” 

A character in the 1983 Rita Mae Brown mystery Sudden Death uttered the phrase. You learn something new every day!

Whoever said it, we all tend to forget it (over and over again).

If you suffer from depression and repeatedly find yourself in situations that are frustrating and depressing, analyze why. What are you doing that isn't working?

Try to replace behaviors that no longer serve you with new inspirations and creative approaches.

Things CAN Get Better

Become invested in the process of change, not just the outcome.

You may have dealt with depression for years, and frankly may never eliminate it altogether. But you can continue to work toward coping – not being sad all the time, being able to hold a job, having healthy relationships.

HERE is an interesting article about the stages of changing your behavior.

Get help.

Merry Christmas to Those Who Celebrate

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!

Great Books for Learning About Depression

12 Books That Shine a Light on Depression from healthline.com

DISCLAIMER: I have not read all of these (though I will), and I have changed the order from the original article.

The Noonday Demon: An Atlas of Depression, Andrew Solomon - I moved this to the first spot because Solomon is perhaps the most eloquent author I've ever read.

Feeling Good: The New Mood Therapy, David D. Burns, M.D. - This book has helped me more than any other resource.

Change Your Brain, Change Your Life, Daniel G. Amen, M.D. - another author whose breakthrough work I greatly admire.

Spark: The Revolutionary New Science of Exercise and the Brain, John J. Ratey, MD with Eric Hagerman - Ratey co-authored Driven to Distraction, a classic ADD resource.

The Depression Cure: The 6-Step Program to Beat Depression without Drugs, Stephen Ilardi, PdD

The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness, Mark Williams, John Teasdale, Zindel Segal, Jon Kabat-Zinn

The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time, by Alex Korb, PhD

The Antidote: Happiness for People Who Can’t Stand Positive Thinking, Oliver Burkeman

Depression-Free, Naturally: 7 Weeks to Eliminating Anxiety, Despair, Fatigue, and Anger from Your Life, Joan Mathews Larson, PdD

Undoing Depression: What Therapy Doesn’t Teach You and Medication Can’t Give You, Richard O’Connor, PhD

Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness, Jon Zabat-Zinn

Furiously Happy: A Funny Book About Horrible Things, Jenny Lawson

The 12 Days of Christmas

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.

Ren

Depression is a beast. 

BUT you don't have to let it win. You are strong enough to survive.

One of the hottest "new" musical artists is a man who has struggled with severe physical and mental illness for well over a decade. And, against all odds, he continues struggling and surviving and winning and inspiring others to keep going.

Ren Gill -- or just Ren to his millions of fans -- is a survivor. Like Harry Potter, he keeps on being "the boy who lived". He lives, he fights his demons -- physical, mental and emotional demons -- he gets stronger, he slips, he gets back up.

Here's one of his songs -- depression -- that may seem "depressing" but to me always feels hopeful, because I know that pain and fear. I know those tears. And I know Ren gets back up EVERY SINGLE TIME and when he triumphs over his demons it is extraordinary! And so I believe I can do that, too.

And then here is the anthem -- Hi Ren -- as enlightening and inspiring as it is entertaining. 

In spite of the countless days when all seems bleak, the world is full of glorious things that bring me hope every single day. Like Ren.

The boy who lived, who keeps going, who triumphs, who inspires.

WebMD

WebMD.com has a comprehensive section on depression, HERE:

Social Isolation

Are you a hermit by nature? Do you like being alone? Me, too!

Coupled with depression that loner tendency can morph into withdrawal.

Start re-thinking social isolation, and make an effort to socialize just a little bit more. Now that COVID has eased substantially, make sure you're vaccinated and venture out into the world!

Volunteer for a couple of hours, go out after work with co-workers, or simply reach out to a friend.

You don't need to change your basic character, but shifting away from social isolation may ease depression a bit.

Nature Heals

Spend time in nature as often as possible. Garden or take a walk, every day if you can. If all you can manage is sitting on your porch or patio, or even at an open window, that's where you start.  

Nature may help ease depression and it will certainly improve your quality of life.

Are You Eligible for Disability Benefits due to Depression?

If you cannot work full time because of depression – simply cannot face it – consider applying for disability benefits.

Not having any money and going further into debt does not help anyone climb out of depression.

Can you get benefits? Can you get them for a temporary time? Can you get them if you are doing any work for money? How hard is it to get benefits?

It can be very difficult but it also may be more than worth it!

Depression and anxiety can make applying hard, so get help to navigate the paperwork and regulations – an attorney is good, or any friend or relative with patience. Your insurance company may also be able to assign you an ally to help with the process.

HERE is the official Social Security Disability for Depression SSA website.

A Beautiful Dawn

Get your day off to a calm, positive, joyful start with this video of "A Beautiful Dawn" by Navajo recording artist Radmilla Cody.

16 Things I've Learned from 16 Years of Dealing with Depression

16 Things I've Learned from 16 Years of Dealing with Depression (Huffington Post)

by Hannah Sentenac, Contributor, writer, journalist, vegan.

16. There's always hope.
15. I can't expect to feel good all the time.
14. Alcohol was not my friend.
13. People who haven't suffered from depression have a tough time understanding it.
12. Self-compassion is key.
11. Lots of other people are fighting similar battles.
10. There's a reason meditation has been around for thousands of years.
9. Social media can exacerbate a sense of alienation.
8. Spending too much time alone is a bad idea.
7. There is no final destination.
6. Exercise is an amazing antidepressant.
5. There's no quick fix.
4. I should always ask for help when I need it.
3. My brain can change.
2. Everyone's journey is different.
1. I can make it out.

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