What can help us feel better when we have depression?
What activities do you do that help you feel better?
What activities do you do that help you feel better?
They've changed over time. In the early years, getting enough rest and doing some sport four or five times a week (football, padel, running, etc.) was enough. But when stress increased, going to the mountains was great for me, and starting yoga classes was also very helpful.
When the crises were most intense, since I was living in the countryside with my parents, whenever I felt well enough, I would go out and work the land. During that time, I realized that certain video games could help me stop the recurring thoughts. I also started studying for my first and second football coaching certifications and volunteered with a small club. Later, I moved to the countryside on my own and began working the land (olive trees, almond trees, fig trees, orange trees, and a small garden). I also took electric guitar lessons and joined a cover band. I was given a dog , who has been my great companion ever since. I've gone for many walks with friends, and I've also enjoyed being at home, eating well, and taking lovely trips to small rural villages.
My current pillars for coping better with the disorder are being able to be part of the Rehabilitation and Social Integration Center (CRIS) in my town, with all the services it provides, including yoga ; being in the hiking center and, above all, meditation (both group and solo) and biodescoding therapy.
I began my recovery when I managed to maintain abstinence. The first strategy was to write down on a piece of paper what I had to do throughout the day, without changing my routine. What I did was start the day around 8:30 a.m. and go to the gym , where I practiced taekwondo. I also went every day to the CASD (Addiction Treatment and Monitoring Center) in Igualada to participate in group therapy sessions with the social worker and therapists, whose explanations I tried to put into practice each day. At that time, I was studying Law at the UNED (National University of Distance Education) and, following my daily routine, I would go to the library to study until it was time for my afternoon martial arts class. So, before I knew it, the day was over and I would go to bed to sleep satisfied , with the feeling of having done a good job.
Over time, the CASD gave us a space and we set up a mutual support group (GAM) where several people with different pathologies met, and this was a great help to many people with alcohol problems, but the satisfaction of doing something so positive also helped me in my recovery.
Physical exercise as an ally in combating depression
What strategies do you use to convince yourself and "force" yourself to leave the house, to socialize, to be active, even when you don't feel like it?
What strategies do you use to convince yourself and "force" yourself to leave the house, to socialize, to be active, even when you don't feel like it?
I need to find some kind of commitment , but something that I really enjoy, for example, rehearsing with the music group or meeting up on Sundays to walk with the hiking club.
Small rewards also work for me, such as allowing myself to eat something sweet or play a game for a little longer, if I have made the effort to socialize even though I didn't feel like it.
Being able to go to the CRIS and having a schedule has also helped me to get out of the house
The most important thing is to try to be happy with what you do . In my case, I get up at 7 a.m. and go straight down to the gym I've set up in my garage and do stationary cycling, weights, stretching… Then I have breakfast with my wife and get going with the things I need to do. Something I enjoy is grocery shopping , and I really like comparing prices at the supermarket, and when I see that I've saved money, I feel satisfied with myself. I'm lucky that I work in a field I like , and I love chatting with my colleagues… And I'm satisfied when I get home because I know I've done a good job. In other words, if I didn't do all this, I wouldn't be able to convince myself to leave the house, socialize, and be active during the day. But this involves a continuous, daily struggle , and going to the gym first thing in the morning helps me get going.
Do you think nutrition is also an important factor in recovery? Have you changed your eating habits? How?
Do you think nutrition is also an important factor in recovery? Have you changed your eating habits? How?
Nutrition is fundamental , and it greatly influences our energy level, and, obviously, the lower the energy level, the greater the probability that an external event will affect us, even causing a crisis.
Ultimately, it's not about dieting; it's about a radical change in how you eat . It's important to understand that certain foods cause brain inflammation, and eliminating these foods from our diet will bring short-term benefits. In my case, I try to eliminate gluten-containing products, reduce carbohydrates and sugars, and replace them with protein.
Healthy habits to prevent anxiety and depression
Yes, I believe nutrition is an important factor in recovery. At first, I didn't pay much attention to it, but as I changed my habits and lost weight, I started feeling better about myself, and that helped me cope better with my treatment. Among the eating habits I've changed are reducing the amount of bread I eat, eating a balanced diet, and drinking plenty of water. It's important to stay consistent, monitor my weight, and stick to my daily exercise routine.
Sometimes we sabotage ourselves when we feel a significant improvement. Has this ever happened to you? What did you do to overcome it?
Sometimes we sabotage ourselves when we feel a significant improvement. Has this ever happened to you? What did you do to overcome it?
Our ego is constantly ready to dismantle what we've worked on for a long time, and it often leads us to behave in ways that are detrimental to our own interests. The worst part is that it all happens unconsciously.
I've been undergoing various therapies for over twenty years, especially psychoanalysis, and now cognitive-behavioral therapy and biodescoding, in which I work to make my behavior (influenced by the ego) work in my favor. What you clearly see is that many times we are arsonists instead of firefighters.
Some little tricks that have worked for me are listening to the other person until the end of what they have to say; not judging, criticizing, or giving advice; sharing my own experience can help, but it's the other person who decides whether or not to take the help; and finally, the one that's helping me the most is letting everything flow—what's meant for me will come, and what's not will pass me by.
Yes, it's happened to me before, because you think you're fine and you get carried away, but you have to be clear that you have a disorder and that you must learn to live with it. As a psychiatrist once told me, the weed will always come back, and you have to control it. It's like when you get the urge to drink alcohol and you stop for a moment and ask yourself, "What do I gain by drinking, and what do I lose?"; an emotional balance that you have to apply to maintain stability and live each day.
Are you following a treatment regularly? Do you think it's important to follow the advice of healthcare professionals?
Are you following a treatment regularly? Do you think it's important to follow the advice of healthcare professionals?
Every day I become more organized in following the treatment, and that has brought me improvements in the quality of life, such as being able to drive, play sports and improve the quality of rest.
There have been times when I haven't been like this, and the consequences have been varied, such as dizziness, blurred vision, double vision, drops in blood pressure, chills, anxiety, panic attacks, etc., with all that this represents for the quality of life.
It is extremely important to follow the instructions of healthcare professionals , as well as to be able to convey to them everything that is happening to us, so that they can adjust the medication as best as possible; it is equally important that, once the depressive phase has passed, we reconsider the scheduled withdrawal of the medication with the professionals, because if we maintain it and another crisis occurs, they will have to increase it.
Yes, I follow a daily treatment plan prescribed by healthcare professionals—psychologists, psychiatrists, and social workers—and I believe it's essential to adhere to these guidelines for recovery. In my case, I take the prescribed medication , which helps me maintain stability. I think it's important not to stop taking the medication when you think you're doing well, because it's the specialist who should tell you when to reduce the dosage.
Group therapy and virtual support groups are essential for me. Any resource that aids your recovery is valuable, especially in the case of addiction. It's also helpful to have a psychologist to whom you can explain your concerns and discomfort about everyday things or family problems that might worsen your situation. Having a professional by your side who can help is important.
On a personal level, I believe I've also improved thanks to my own efforts , my fellow members of the mutual support groups, and the help of professionals. And I'm still in the recovery process to feel stable.
Mutual support groups
Have you ever been in a situation where you felt stigmatized for having a depressive disorder? How did it affect you, and how did you react?
Have you ever been in a situation where you felt stigmatized for having a depressive disorder? How did it affect you, and how did you react?
Yes, many. The most painful thing is self-stigma , which causes you to not accept your situation, and delays and worsens the treatment of the disorder.
The stigma that most affects your life is the one that arises in the workplace , from being unfairly dismissed while on sick leave, to being denied a job because you requested reports from your previous employer, to working for four years as an engineer but on an administrative contract with a couple of temporary employment agencies, for example. All this with the constant fear of how they would react if a crisis hit. The only period of job security I experienced was when I was self-employed.
I've noticed it in my friendships and relationships too; many people have left my life because they didn't understand or accept me, and those who have come in have been there to enrich it. Once again, what's meant for me will stay, and what isn't will go. The saying " A retreating enemy deserves a bridge of silver " could apply here; I don't mean to say there are enemies, but there is stigma and, above all, a great lack of understanding.
Yes, I have felt stigmatized at times, and it has affected me, but I've acted the same, continuing with my routines that satisfy me, without giving it more importance than it deserves. Above all, I always try to keep looking ahead.