The Balanced Life, Huntsville Alabama

The expression of praise as thanksgiving, gratitude, and joy is among the most powerful forms of affirmation.

--Catherine Ponder

I would like to dedicate today’s blog to all of my past, current, and future clients who are diagnosed with depression and would do practically anything to stop feeling that way.  Most of the people I encounter who have depression feel like their head is in a fog, they are not engaged in activities of life, feel a constant weight on their shoulders, and wish more than anything that the pain and disconnect would stop.  It causes many to become isolated and alone and their relationships suffer.  To those I dedicate today’s blog post as I write about gratitude and other ideas as therapeutic tools.

This past Thursday was our national day of Thanksgiving when friends and family gathered around the table after much hustle and bustle of cooking and preparing delicious meals to share a day of joy, laughter, and memory-making.  We gather together to reenact the pilgrims’ celebration of coming to a new land after enduring a difficult journey across the ocean to get here.  The theme that comes to my mind each year is stated in the name of the holiday: Thanks Giving or giving thanks.

I have learned from my clients over the years that depression is serious and by simply splashing about a list of ideas to end depression does not work.  In fact, it is often received as hurtful because it sends a message that the person with depression is doing something wrong to cause it, which is simply not the case most of the time.  However, in order to fight against depression, I’ve listed some tools that have been found to be helpful for many people.  In no way does this list minimize the symptoms of depression, but it can help to begin the steps towards feeling better and getting plugged back into life.

TOOLS TO FIGHT DEPRESSION THIS HOLIDAY SEASON

1. Express gratitude daily.  This can be done in many forms: create a gratitude jar and write one thing per day and put in jar over the next 30 days.  Read them at the end of the month; keep a gratitude journal and write three things per day you’re grateful for; make a gratitude flower and add a new petal each day with a statement of gratitude.
2. Make the expressions of gratitude specific.  Instead of saying, “I’m grateful for family”, say, “I am grateful for Aunt Cindy because she sent my daughter a birthday card last month.”
3. Do the four daily healthy habits: drink at least 6-8 glasses of water, exercise at least 30 minutes on most days, eat a healthy diet with fruits and vegetables, and get 6-8 hours of sleep per night.  This is the magic formula in life for many ailments and is no different here.  I’ve noticed in my own life than when I follow these four things, I feel better and am more plugged in to life.
4. Create a social support network: Find a friend or support network to share things with.  When people are connected, there is a natural connection and sense of accountability, which leads to being less foggy and sad.  It might even lead to happiness!
5. Practice mindfulness/ meditation- Mindfulness is all about being in the “here and now”, which helps in living in the moment.  For most, this practice does not come easy at first, but with practice, it works wonders for our well being.
6. Volunteer- One of the best ways to forget my problems is to help others through volunteering.  It’s amazing when we help others, it has a secondary gain of helping ourselves.  If you’re not sure where to volunteer, Google “volunteering in _____ (type in your town and state)” and many options will pop up.  Anything from church groups to animal shelters to rescue missions and many more are always in need of volunteers.
7. Seek therapy- If you have tried many of these things with little to no progress, I encourage you to seek counseling.  It can help.

As we kick off the 2016 holiday season, if you are experiencing bouts of depression, please call us at The Balanced Life at (256) 258-7777 or visit our website at www.thebalancedlifellc.com and schedule an appointment today!