Category Archives: Survival Toolkit

Top Ten Remedies for Depression Emergencies — Part 2

“The mind is its own place, and in itself, can make a heaven of Hell, and a hell of Heaven.” — by John Milton

Where there is life, there is hope.

For depression level(s):  Severe.

Before continuing with the last five of my top ten remedies for depression emergencies (for the first five, see Top Ten Remedies for Depression Emergencies — Part 1), I want to focus on what you should not do if you are experiencing a depression emergency. The emotional pain of severe depression can be acute, making us want to do anything to make it stop. However, any self-destructive or acting-out behavior might alleviate that pain for all of five minutes, after which you will feel much worse. I have been there, more times than I can count. Trust me, it doesn’t help.

Here’s what doesn‘t work:

  • Overeating;
  • Eating neurotoxic foods, such as wheat, refined sugar, artificial sweeteners, and processed foods;
  • Drinking and drugging;
  • Excessive smoking;
  • Spending sprees;
  • Isolating;
  • Cutting (self-mutilation);
  • Putting in motion plans to commit suicide.

If you are seriously contemplating suicide, call 911 or 1-800-273-TALK (8255). If you need to go to the hospital, ask a family member or friend to take you, or call 911 for an ambulance. You are too precious to take your own life. Don’t do it. The world needs your unique gifts and talents, and you deserve to get well and enjoy your life. It can happen, but only if you give yourself a chance.

With that said, here are the last five remedies for depression emergencies:

5.    Increase your dosage of Omega-3’s. If you’re currently taking 1000 mg. of fish oil, take 2000. If you’re currently taking 2000 mg., take 3000. If you aren’t currently taking any at all, get some high-quality, mercury-free fish oil as soon as you can and start with 1000 mg. A “normal” dose (for folks without depression) is 1000 mg.; a therapeutic dose starts at 3000 mg. As with any supplement, you are responsible for determining whether this is the right thing for you.

4.     Call your therapist. Try to get in to see her immediately for an emergency session. She can talk you out of the really scary place you’re in, give you some additional coping strategies, and determine whether you need to be admitted to a hospital on an inpatient basis.

3.     Go to a support group meeting. I recommend you go to a face-to-face 12-Step meeting. If you are not in 12-Step recovery, that’s okay; you can still attend an open meeting of almost any fellowship. The important thing is not that you share the outward manifestation of addiction, whether it be alcoholism, compulsive overeating, drug addiction, codependence, or what-have-you; but that you connect with people who have experienced many of the same struggles you have and who understand what it’s like to be in emotional pain. Their experience, strength, and hope can get you over this rough patch and help you to feel connected and empowered.

The following fellowships are the most likely to have open meetings in your area:

Your town may also have a depression support group. Chances are, however, that they don’t meet very often and may not meet soon enough to help you through your current depressive crisis. To find a depression support group near you, contact your local hospital; they frequently sponsor these groups. You can also go to the Depression and Bipolar Support Alliance’s (DBSA’s) website.

2.     Get a massage or other bodywork and/or energy work. Getting some type of body work done, such as massage, craniosacral, or reflexology and/or some energy work, such as Reiki or Therapeutic Touch, will not only be healing for you but will also help you to feel connected and nurtured. To find a practitioner in any of these modalities (and many others) visit massagetherapy.com’s referral page.

You have the option to activate your very own spiritual "SWAT team."

1.     Call in the spiritual SWAT team. That’s right. It’s time to bring in the big guns. Connecting to your Higher Power accomplishes three things: a) It allows you to surrender and let go of your fear and anxiety and turn them over to something bigger than yourself, b) it helps you to feel supported and connected, and c) it activates spiritual healing forces on your behalf.

Here are just a few suggestions on how to activate your own spiritual “SWAT team”:

  • Ask a friend, loved one, or your spiritual community to activate a prayer chain on your behalf. Family members and friends of people with cancer and other serious illnesses do this all the time. You are just as sick and just as in need of the loving care of other people and of your Higher Power. This has the added benefit of allowing people to actively care for you instead of just wondering how they can help you.
  • Work the first three Steps of 12-Step recovery around your depression; discuss them with another person. You don’t even have to be in a 12-Step program to do this. The Steps go like this:
    Step 1: I admit I am powerless over depression; it is making my life unmanageable.
    Step 2: I believe that a power greater than myself can restore me to sanity.
    Step 3: I turn my will and my life over to the care of God as I understand God.
  • Call upon the Archangel Raphael and his team of healing angels. Ask them to surround you and send the healing white light of God’s presence and love into your brain to heal it. This technique can be especially powerful and effective if you ask some friends to join you in “seeing” the angels doing their healing work.

You do not have to suffer. Do what it takes to stabilize yourself at this time, and then start taking proactive steps to rescue yourself and live well in spite of having depression. Whoever you are, wherever you are, my prayers are with you.

(c) 2011 by Patricia R. Henschen, M.A.

Do you know anyone who is in a depressive crisis? If so, please share this with them! It may help.

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Top Ten Remedies for Depression Emergencies — Part 1

“A life of reaction is a life of slavery, intellectually and spiritually. One must fight for a life of action, not reaction.” — by Rita Mae Brown

We might not be as peaceful as this butterfly, but we have to at least try.

For depression level(s): Severe.

Unlike the ironically funny Top Ten list I wrote a few weeks ago, “Top Ten Things NOT to Do When You’re Depressed,” this article is as serious as, well — depression.

I wasn’t planning to write on this topic today. In fact, I was going to supply you with my original recipe for gluten-free pot roast, as a follow-on to last week’s “Eating Wheat Can Cause Depression.” (Check this blog over the next week or two; I’ll share the recipe soon.)

But the fact is, it’s hot here in central Texas. I don’t mean just fan-your-face warm. I mean searing. We’re in a drought here, folks: Ten inches of rain below the average for this year already, and a ten-inch deficit left over from last year. And we’re already in triple-digit temperatures. What does this have to do with depression, you ask?

Heat + Glaring sun + Drought + Being cooped inside + Isolation = Depression

People tend to think of Seasonal Affective Disorder (SAD) as applying only to cold, rainy, cloudy climes in the wintertime, places like Seattle, Milwaukee, Helsinki, or London. But the fact is, SAD can occur in the summertime, too, due to too much of a good thing: Sun. The primary reason I moved away from southern Arizona was because I became increasingly suicidal with each summer that passed. The summers there are absolutely brutal. I moved here because I have family here; it never occurred to me that it could get as miserably hot and dry and glaring as it does in Arizona. BIG miscalculation.

So, yes, my depression has kicked up in a big way, and I am in a bad way. Fortunately, I have friends and family who love me and who are willing and able to be there for me when I need them. (God bless them, because for sure I’m not pleasant to be around when I get like this.) My mother suggested I write up the most important things a depressive can do to help herself when the depression gets really, really bad.

Since in helping others I tend to help myself, I’ve taken an imperfect stab at the top ten things in our survival toolkit. The first five (nos. 10-6) are listed below; the second five (nos. 5-1) can be found in a separate posting: Top Ten Remedies for Depression Emergencies — Part 2.

10.    Call someone. Immediately. Don’t wait. Better yet, call several someones and ask one of them to come over. Right now. This is not a good time for you to be alone. So what if you haven’t showered in two days and dirty dishes litter your kitchen counters. The folks who really love you won’t care. (Yes, there are people who love you, even if your depression brain says otherwise.)

You are not alone.

9.     Don’t listen to anything your depression brain says. It is lying. Anything your mind comes up with at this point is suspect; don’t give it any credence whatsoever. Just this morning, my mind told me that I am a complete loser, a waste of space on the planet, that I’m unloved and unwanted, and that I should never have been born. Instead, replace all that ugliness with a positive affirmation and keep saying it over and over again, like a mantra. One of my favorite ones is, “I’m lovable, worthy, wanted, and good enough just as I am.”

8.     Take a walk. Seriously. Put on your raggedy old t-shirt and shorts and ask a friend or family member to drag you outside. You have to get moving. Getting the oxygen and the endorphins flowing is imperative.

7.     Give your brain something else to do. Distract it by going to the movies, sitting at a cafe and reading, talking with a friend over lunch — anything so you don’t have to think. Ruinous rumination is to be avoided at all costs. See “When the Going Gets Tough…” for more distraction techniques.

6.     Do some EFT. Emotional Freedom Techniques, that is. This can bring your mind and body out of a state of emergency and give you the ability to make better choices. If you already know EFT, great; you’re in business. If not, at some point in the future when you’re feeling better, you can teach yourself how to do it by downloading the free manual from EFT Universe or by watching videos on YouTube. Right now, this is probably beyond you, so here’s something very simple you can do:

  • On a scale of 1-10, with 10 being “suicidal” and 1 being “barely noticeable,” note the intensity level of your depression.
  • With the middle and ring fingers of your right hand, tap on the “karate chop point” of your left hand (the bottom edge of your hand when your thumb is pointing up toward the ceiling).
  • As you tap, say to yourself, “Even though my depression is bad today, I deeply and completely love and accept myself anyway.” Do this several times.
  • Switch hands, so that now you are tapping on your right hand’s karate chop point with the middle and ring fingers of your left hand. Continue saying the affirmation.
  • Take note of your intensity level now. It should have gone down by several points.

Take good care of yourself. You’re worth it (as am I). Remember: This, too, shall pass.

(c) 2011 by Patricia R. Henschen, M.A.

Do you know anyone who is in a depressive crisis? If so, please share this with them! It may help.

Keep striving towards peace, one baby step at a time. You're worth it!

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