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Shorten the stay of depression

for 13 år siden 0 +0 / -0 18

heyye,

yup you are very true when saying that depression is just around and we need to be alert.....actually we have to accept it as a part of our life.......there are a few lucky ones who have accepted the fact.......ofcourse m not one of those.....i am still struglling to get this depression out forever......

hopefully someday....either depression ill have gone far away from me or ill have accepted it as a bitter truth.....

wishing smiles to everyone........

-RAY

for 13 år siden 0 +0 / -0 3043

I used My Diary in Oct, Nov, 2010. I did not use in Dec 2010. I am going to use again in 2011.

I did not use it in Dec , 2010 because I felt so good that I thought that depression will be gone forever. But for those of us who have 3 or more episodes of depression before, depression is always very closed by.

So it is important for us on the alert for DEPRESSION and My Diary is a good tool to alert us.

for 13 år siden 0 +0 / -0 3043

I decide to continue my diary again , so that I can document my depression day.

Description of my depression(I don't have major depression, most of us don't):

Depression makes us avoid work and pleasant actvities. Depression also makes work & pleasant activties more difficult and less enjoyable.

Depression is like rain that make work and pleasant activities difficult. Normal day is a day mostly sunny and little rain.. A depression day is a day with rain all day or most of the day. . Sometimes the sun comes out for a few hours during the depression day. A depression episode is 2,3,4 or 5 depression days in a row , broken by only one or two normal day. A depression period can last for 2 months.

A normal period is 2,3,4,5,6,7,8 normal days in a row, broken by only one depresssion day.

I don't think I am depressed all the time during a depression day. Or I am normal all the the time , during the Normal day. My mind and body keeps switching the states all the time.

In what manner do you experience depression ?

for 13 år siden 0 +0 / -0 3043

Depression has stayed for 6 consecutive day.

I will try the following technique that I learnt:

1. turn on "being mode" , feeling the sensation of depression.

2. Use 3 minute breathing space : to do what I want to do.

3. Schedule pleasant activites - increase my motivation and confidence.

4. Stay outside the house when depression comes.e.g. walk the dog, do shopping, go dancing.

See what happens.

for 13 år siden 0 +0 / -0 3043

Decide to take 25mg. of clomipramine before bed-time as a prophylactic measure. I hope this will reduce the frequency , intensity and duration of the depression attack.
In the past, imipramine did reduce the intensity, frequency and duration of my depression. I was more aware of the symptoms of depression. The symptom of no motivation and tiredness was gone within an hour when I was on imipramine. I hope clomipramine will do the same thing, I will switch to imipramine if clomipramine does not work.

for 13 år siden 0 +0 / -0 3043

Third day of depression attack. Sleep at 8pm. 3 days of sleeping over 9 hours per night.

Thinking: a bit foggy, on auto-pilot, no new idea, reduced self-regulation

Feeling: no adventure, stay put, reduced boldness

Behaviour: Like to sleep, like to stay home

for 13 år siden 0 +0 / -0 3043

Oct 27, feeling OK in the morning and completed my morning routine. No feeling of depression in the morning. The mind got a bit foggy in the late afternoon. Feeling no motivation, and decided to to bed at 7pm in the evening.

Summary: No feeling of depression in the morning. No motivation in the afternoon and early evening. Went to bed early. Second day of depression attack.

Conclusion: Going to bed early due to loss of motivation may be a symptom of depression. Alternative choice is to do choose something from my pleasant activity list(which I need to create) or some small chore around the house. Use behavioral activation to change the ankorage or focus of my mind.

for 13 år siden 0 +0 / -0 3043

Mini-depression episode trigger#3, Oct 26, 2pm to 9pm (7hr)

I just lose control and keep surfing on the net, and on unhelpful auto-pilot routine. It may or may not have any trigger. I was tired by physical walk to-day and yesterday. At 9pm, I went to bed to rest. I feel better this morning.

The frequency of mini-depression is increasing. I have kept a helpful morning routine since Oct 4, 2010. If my helpful morning routine is broken, then the stay of depression will be lengthened to days.

When this happen, I will switch to "being mode", and observe my personal experience of medium depression. I will use this "being mode" behaviour as an experiment to learn to get out of the depression cycyle. According to mbct(mindfulness based cognitive therapy) , "being mode" , helpful "behavioral activation", experimental method, small change may prevent medium depression relapse.

for 13 år siden 0 +0 / -0 3043

Depression often get us into a vicious cycle of activites that perpetuats and deepen our depression. We need to break out of this cycle, by doing something small that would lead us into the opposite direction.

Doing something small that would give a feeling of success and joy. Remember this , when you try to get out depression. We often forget this when we are in the grip of depression.

for 13 år siden 0 +0 / -0 3043

#2 MiniDepressionEpisodeTrigger#2#day1 Oct 24, Sun (3-8pm, 5hr)

Precipating Factor - Trigger: Meet someone and want to see her soon, but getting disappointment; Calling other people and getting more disppoitment lead to automatica depressed reactions.

Symptoms: Nap 3 hours as a withdraw, don't answer a phone call, feel I don't have any purpurse.

Altrnative Choice(TRAC):
What I did: Instead of continue to do depressed behaviours(auto-pilot, keep surfing, and do other distracting activities), I disrupt the perpetuating factors ; I take the alternative choice of going out, eat and dance. This works. I look at the alternative choice as an experiment. It works this time. If it did not not, I would have a longer stay of depression and have to continue to use experimental behavioral methods to combat the depression. Although the depression stay is short, but it is still disruptive, because I lose 5 working hours and disrupt my routines.

Next time: Anticipate the Precipating event(wanting to continue the joyful activity by calling people to go out , but getting a lot of disappointment), I need to recognize this is the precipating trigger. I need to recognize and accept my automatic depressed thinking(TRAP), but I would cut short my depressed behavioural reaction(nap, continue unhelpful behaviours, internet surfing, reading etc). Instead, I go outside, dance, walk, breath fresh air, do helpful experimental actions(TRAC).

Conclusion: I am successful to cut short my depression this time. It lasts only for 5 hours.

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Shorten the stay of depression