Has your life gotten to that place where you are feeling depressed and anxious all the time?

Are you feeling hopeless and full of dread and worried about what the future will hold?

If you are, I am so sorry. Being depressed and hopeless is a horrible place to be!

Fortunately, there are things you can do to stop feeling anxious and depressed all the time.

#1 – Take a good look at your life.

There are two kinds of depression, situational and chemical. They have similar symptoms but different causes. Knowing what kind of depression you have is the first step to dealing with it.

Situational depression is caused by something that happens in your life. When something big happens that makes you sad, like the death of a parent or a divorce or the loss of a job, you can become situationally depressed. This kind of depression usually has a beginning, caused by a specific event, and an end, and is often treated differently from chemical depression.

Chemical depression is the result your brain chemistry being off in such a way that leads to depression. You are most often born with chemical depression but it can also by caused by a traumatic life event.

Chemical depression can happen to youeven if your life is going great.

So, ask yourself some questions about what your life looks like these days to help you figure out what kind of depression you might have.

If you think you have situational depression, read on. If you think you have chemical depressionhere is an article for you to read to learn more about next steps.

#2 – Do things that make you feel good.

When we are feeling depressed and anxious all of the time, our inclination is to collapse into our life. We stay in bed, we don ‘ t shower or eat well and cut off contact with those we love.

Let me tell you: if you are feeling depressed and anxious, collapsing is absolutely the worst thing that you can do. Instead it is important to do things that make you feel good.

For me, I keep a list of things to do when I am feeling depressed. First off: take a long, hard walk (the endorphins are great for my depression). Also, do yoga. Watch The Walking Dead. Take a bath. Go to the movies. Have sex. Eat Pad Thai. When I am depressed I do one, or all, of those things and my depression is often lifted.

So, what makes you happy? Write out a list, when you aren ‘ t depressed, of what makes you happy so that when you are depressed you are ready.

#3 – Keep your mind busy.

Unfortunately, when we are feeling depressed and anxious, our worst enemy is that brain of ours.

While we are lying on the couch feeling sorry for ourselves, our brain is actively buying into it all.

You are a loser, it says. You have no friends. You aren ‘ t good at anything. You will never find love. You suck at your job. And on and on.

And, chances are, that none of those things are true. That you are not a loser, you have plenty of friends, you are talented, love is out there and your boss thinks you are doing great. But your brain, when you are depressed, just doesn ‘ t go there.

It is really important, when you are feeling depressed and anxious, to keep your brain busy. Yoga is a really good way to do this – you are so busy trying to figure out the damn pose that you don ‘ t have a chance to think about anything. It also has the side benefit of toning your body and making you feel strong, which can be helpful.

Other options for keeping your mind quiet are: reading, going to a movie, hanging out with friends, working. Meditation is also an option but I just get more depressed when I try, and fail, to meditate. If you can do it, go for it!

What do you like to do that will help you quiet that mind of yours, the mind that is feeding into those feelings that are bringing you down? Figure it out and do it!

#4 – Choose your playmates carefully.

One of the most important things to manage when we are depressed and anxious is our environment. Your bed and your pjs might feel like the right thing to do but you know now they are not.

The same attention needs to be paid to who you spend time with when you are feeling depressed and anxious. If there are people in your life who bring you down then avoiding them when you aren ‘ t doing well is very important.

My mother was very difficult to spend time with when I was depressed. She was always trying to talk me out of my depression by pretending that it didn ‘ t exist or telling me to just snap out of it. Both of those things just made me feel worse. So, I avoided her when I wasn ‘ t doing well. It was best for both of us.

Consider who you shouldn ‘ t spend time with when you are depressed and avoid them. On the same note, think about who would be a good person to be with and make a date with them right now!

#5 – Talk to your PCP.

If everything else fails and still you find yourself feeling depressed and anxious all of the time, then it ‘ s time to call your primary care doctor.

Feeling consistently depressed and anxious might indicate some serious health problems and getting a complete check-up from your doctor could be really important.

Your doctor can take a look at all aspects of your life and help you come up with a plan for managing your depression and anxiety so that they don ‘ t get worse. Which they will do if they are left untreated and allowed to persist.

Remember, your doctor won ‘ t judge. There are lots of people who feel just like you do every day and that ‘ s what doctors are there for – to help us all.

If you are feeling depressed and anxious all of the time it ‘ s important that you do something about it and do something about it now!

Do a quick assessment of your life and try to figure out what kind of depression you might have. Take care of yourself, make yourself happy, keep your brain busy, control who you spend time with and, if necessary, see your doctor.

Depression and anxiety can go away on their own if properly managed but will get worse if left untreated. So, try the things that I recommended above but always pay attention to how you are doing. If you are getting worse and not better, get help!

You can do it!

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Is anxiety and depression making a mess of your life?
Let me help, NOW, before it gets out of control!
Email me at mitzi@letyourdreamsbegin.com and let’s get started!

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Are you lying in bed again, feeling too depressed to get out of bed?

Are you feeling badly about yourself, thinking that you are a loser and that the world would be better off without you?

That ‘ s just not true! It ‘ s time to get out of your bed and get on with your life. It will be worth it. I promise!

But what can you do to give you the energy to get out of bed? Let me help!

#1 – Get laughing.

They do say that laughter is the best medicine and it ‘ s true!

When we are depressed we tend to isolate ourselves. The prospect of getting out of bed and actually interacting with people is too much for us to bear.

This is just exactly the opposite of what we should be doing. The physical act of smiling has actually been proven to lighten one ‘ s mood. How amazing is that?

Picture this. You can spend the rest of the day in bed, covers pulled up over your ears, mulling about how horrible the world is and how you are never going to do anything ever again. OR you can invite a friend over and laze around on your bed, laughing about whatever it is that you laugh about with them.

So, do what you can do to get some laughter going. If the idea of friends is just too much to bear, grab your laptop and binge watch The Office or Parks and Rec or Insecure and laugh hard and long.

Get those smile muscles activated and lift your mood immediately.

#2 – Do just one thing.

When we are depressed the idea of getting anything done at all is completely overwhelming. And so, what do we do? Nothing. And then how do we feel? Worse.

Try this: from your bed try to do just one thing. Perhaps it ‘ s checking your email. Or doing some research on a weekend away. Or shopping for a dress for your friend ‘ s wedding. You will be amazed at how doing just one thing can give you the energy to get out of bed.

Remember, choose something that you really like to do because if you try to do something that you feel like you MUST do, instead of WANT to do, then you will fail and feel worse about everything.

So, choose one thing that you like to do, something you can do from your bed. And do it.

#3 – Have sex.

There are two things that happen when you have sex. The first is that you feel emotionally connected to someone and the second is that your orgasm generates all sorts of feel good chemicals – chemicals that once again counteract that depressed feeling.

The other thing that happens is that sex keeps your mind off your depression and an excellent way to get rid of depression is to ignore it completely. Without your attention depression tends to slink away, unhappy that it isn ‘ t occupying your every

thought.
So, you are already in bed. Have sex. It will be fun!

#4 – Be kind to yourself.

Okay. You are depressed. And it sucks. But it is what it is. But don ‘ t judge yourself for it. Don ‘ t think that you are a horrible person because you can ‘ t fight this off. Don ‘ t think you are a loser because your sadness has brought you way down.

Instead, recognize that you are depressed and that you will have to ride it out. That getting depressed is something that is a part of your life and that you are not alone. Many people suffer from depression and it ‘ s not a sign of weakness. In fact, those who deal with depression are often far stronger than those who don ‘ t because life is just a little harder for us.

So, be kind to yourself. Recognize that this depression will pass and that you will become your old self again. You just need to use your coping skills to ride it out. You have gotten through it before and will get through it again.

#5 – Just get the $*% out of bed.

I know, I know, the inclination to stay under the covers, in the dark, away from the stimulation of the world is almost irresistible when you are depressed. Bed is comfy and cozy and not going to judge you in any way for how you are feeling.

If you are trapped in your bed, and nothing else works to change that, just GET OUT OF IT!

I know it seems impossible but if you can just do it you will be amazed at how much it can help your mood.

Once you are out of bed it ‘ s important that you stay out of bed. People I know who are depressed go to great lengths to stay out of bed once they have freed themselves from it.

I have known people to take their mattress off the box spring and lean it against the wall. Some people pile their mattress with books. Others strip the bed of the sheets.

Whatever it takes to keep them out of bed.

Because, out of bed, it ‘ s way more likely that you will actually be able to do something other than lay around, ruminating about how horrible you feel.

Go make coffee. Take the dog for a walk. Make your bed. Even if it doesn ‘ t lead to doing another thing, at least you got one thing done!

Feeling so depressed that you can ‘ t get out of bed is a horrible thing.

Hopefully, for you, it is a thing that will pass and life will go on.

Unfortunately, for some people, being so depressed that you can ‘ t get out of bed is something that happens regularly. Without attention it will keep happening.

It ‘ s important that if you are often feeling so depressed that you can ‘ t get out of your bed then it ‘ s important that you do one more thing:

#6 – Call your primary care doctor.

For people who are chronically laid low in bed by depression, it is important that you pick up the phone and call your primary care doctor.

Tell her that you are depressed and ask for her help in dealing with it. You might have chemical depression which can be helped with medication and therapy.

If your depression is taking over your life and keeping you in bed, call your doctor right away. You will be glad you did.

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Are you feeling too depressed to get out of bed?
Let me help!
Email me at mitzi@letyourdreamsbegin.com and let’s get started!

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Was it that kind of morning for you? Did you wake up feeling depressed for no reason AGAIN? Is this becoming a pattern and are you wondering why?

Is your life going along pretty great? Are you happy with your relationships, your job, your health? And yet, for some reason, you are still feelingdepressed?

If the answer is yes, then there are a few things that you can do to try and figure out what is going on. Getting past depression is important and knowing the cause is an important part of doing so.

#1 – Take note of the view out your window.

What time of year is it when you are reading this article? Summer? Winter? Fall? Spring. Believe it or not, the time of year can greatly affect your moods, maybe even contribute to why you wake up feeling depressed for no reason.

Seasonal Affective Disorder is a depressive disorder caused by the change of seasons. Some people get depressed because of the reduced daylight hours. Some people because of the temperature changes. Everyone affected by SAD finds themselves sad without something being wrong.

Fall is a hard time for me because my kids go back to school and the days start getting shorter. If I don ‘ t pay attention I often find myself deeply depressed, even if everything else is great.

How do you deal with SAD? The most effective way is with afull spectrum lamp. The lamp will help your body tolerate the change in seasons by exposing it to full spectrum light.

Another thing to ask yourself is if something painful happened to you this same time of year in another year. I know that every year in early June I get very depressed because it is the anniversary of my mother ‘ s death. Sometimes it creeps up on me and I don ‘ t even know it.

Anticipating anniversaries that might be fraught with emotion is a good way to keep the SAD at bay because you can take steps to deal with what might make you sad. I make sure I do something that reminds me of my mom before the anniversary of her death and it has really helped me manage the pain of the loss so that it doesn ‘ t bring me down.

#2 – Get your thyroid and Vitamin D levels checked.

Two major causes of depression can be thyroid hormone levels that are off and low vitamin D.

When our thyroid hormone levels are off a variety of symptoms can arise. One of them is depression. Many of my clients who come to me complaining of depressive feelings often end up having thyroid disorders.

Vitamin D deficiency is also one of the major causes of depression. Because of the prevalence of sunscreen use, and a significant shortage of sunshine during some parts of the year, many Americans don ‘ t get enough sun. The sun is the only way for a human being to get Vitamin D (other than fortified milk and orange juice) so sun deficiency means a Vitamin D deficiency and Vitamin D deficiency leads to depression.

Fortunately, in both cases, testing is easy – a simple blood test – and treatment involves taking a pill.

So, if you’re suddenly feeling depressed for no reason call your primary care doctor and get your blood checked right away.

#3 – Make sure you are taking good care of yourself.

Are you eating well? Getting exercise? Spending time with friends? Taking care of your hygiene?

If not, this could be the cause of yourdepression.

Taking care of our mental and physical bodies is a key to mental and physical health. If you don ‘ t take care of yourself, but instead live on wine and ice cream, eventually your body is going to react.

A body that isn ‘ t well fed or exercised will start to turn on itself, causing all sort of debilitating issues. One of those issues is depression.

So, if you find that you’re suddenly feeling depressed for no reason, examine how you are taking care of yourself. If you are not doing a good job try to make a change. You might find your depression lifts if you do.

#4 – Know about thedifferentkinds of depression.

Diagnostically, are two basic kinds of depression: situational depression and chemical depression. They have similar symptoms but different causes.

Situational depression is caused by something that happens in your life. When something big happens that makes you sad, like the death of a parent or a divorce or the loss of a job, you can become situationally depressed. This kind of depression usually has a beginning, caused by a specific event, and an end, and is often treated differently from chemical depression.

Chemical depression is the result your brain chemistry being off in such a way that leads to depression. You are most often born with chemical depression but it can also by caused by a traumatic life event.

Chemical depression can happen to youeven if your life is going great.

A good way to get a sense of whether or not you are chemically depressed is to ask yourself some questions. They are:

• Are you living with feelings of sadness, tearfulness, emptiness or hopelessness?
• Are you moreirritable than usual?
• Have you lost interest in things that used to make you happy?
• Are you not sleeping as well as you used to?
• Have your sleep patterns changed? Are you spending more time in bed?
• Have your eating patterns changed? Have you lost or gained weight?
• Are you more anxious than you used to be?
• Do you struggle with feelings of worthlessness?
• Do you have a hard timefocusing?
• Do you think about committing suicide?
• Do you have new physical problems, like headaches or backaches.

If you answered yes to any, or all, of these questions you might be struggling with chemical depression.

#5 – Reach out for help.

Regardless of what kind ofdepression you are struggling with, situational or chemical depression, it is important that you reach out for help.

See your primary care doctor right away about your depression. Tell them honestly about your symptoms so that they can treat you.

Many people struggle with the embarrassment of depression. They think that they should be able to suck it up and just deal, like everybody else. Well, let me tell you that a significant portion of Americans deal with depression and many of them don ‘ t just suck it up. They either self-medicate with food or alcohol or they get treatment from a professional.

Guess which one is better for you.

If you wake up feeling depressed for no reason again tomorrow, talk to your primary care doctor. Feeling lethargic, unmotivated, sad and angry can be debilitating and you don ‘ t want it to overtake your life.

Whatever you do, don ‘ t ignore thedepression and hope it goes away. Consider where you are today, have your hormone and vitamin D levels checked, take care of yourself mentally and physically and check in to see if you might be chemically depressed.

The most important thing is not to go it alone. Get some professional help. Depression will get worse the longer it goes untreated so nipping it in the bud is essential.

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Are you waking up depressed for no reason?
I know it can be really, really hard. Let me help!
Email me at mitzi@letyourdreamsbegin.com and let’s get started!

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