Tag: depression

It’s Simpler To Be a Sim

Pretending to be a sim is a great way to assess your mood when you feel like crap, but are having a hard time figuring out why. You know those needs bars in the game the Sims?  When you get really overwhelmed, think of those and how you would deal with them in the Sims.  You evaluate where you are in each category – are you in the green?  Or is the bar red with that arrow to the left?  Identify the problem areas and fix them in order of easiest-hardest.

S – Self-scan :

Think of each need category and assess your level.  It helps to ask yourself questions more like; “When did I last eat” rather than, “Am I hungry.”  Sometimes you don’t know why you feel the way you feel, or what needs the most attention.

I – Itemize improvements:

Think of how you can fix each problem area and then organize your plans to get back in the green in a way that makes sense to you.  Usually that’s easiest to hardest, but sometimes you start with the category that is the MOST RED.  Sure, you might be in the kitchen with a snack on your way to your mouth, but if you’re about to pee your pants, do that first. (please).

M – Manage momentum:

I guess that’s a fancy way of saying just do it.

  • Bladder
    • Easiest fix. GO POTTY!
  • Hunger
    • Eat something. Too hard to decide or to make something? Fruit and string cheese are my go-tos.  Just stick it in your mouth.  It’s also handy to prepare by stocking up on super easy meals for hunger emergencies.  My emergency meal is Yakitori chicken and fried rice from Costco.  It’s yummy, hot, and takes three minutes in the microwave.
yummmmmmmm
  • Hygiene
    • Take a shower – you stink! Too hard to stand up? Sit down in the shower.  No rule says you can’t.  (I call it a shather). Or take a bath.  Still too much work?  Wash your face.  Brush your teeth or hair.  Invest in those make-up removal wipes for when even that is too hard. Been wearing the same clothes for three days? Change ’em!
  •  Energy
  • Fun
    • Do something you have fun (or used to have fun doing).  See a movie, hang out with friends, play laser tag. If you’re thinking, “Ugh… FUN. What even is that?”  Just take baby steps. Youtube ‘unlikely animal friendships,’ or ‘kitten derp.’ Play your favorite cheerful song.  Just take three minutes and listen to it. Or if you feel able and spritely, move your body WHILE you listen to it! Dance parties are high energy, but you can handle it for ONE song maybe, right?  It might be helpful to make a note whenever something you do makes you even a little happy.  Then you can refer to it when your fun meter is especially low.
      • This is one that helps me:
  • Social
    • Yeah, yeah interact with someone.  (This is especially tough if you are an introvert, like I am.) You may hate the idea of it, but your hate will probably lessen if you are actually doing something with someone else.  Hang out with friends, go to an event, talk to someone for just 5 minutes.  You don’t really want to see any of your friends?  Okay, just leave the house and have a random positive interaction with someone – anyone.   The best way to do this is with someone in customer service – it is LITERALLY part of their job to try to connect and be nice to you.  Go grab a coffee and remember to smile at your barista and say hello, please, and thank you.  If that’s too long of an interaction, then try complimenting someone on something.  It doesn’t really matter what (well, don’t be offensive).  You don’t even have to particularly believe it.  As you’re passing a stranger, just pick something about them, and then say you like it.  Like, “Hey – cute shoes!” It takes three words.  Two if you leave out, “hey.” Minimal effort, you make someone else feel good, which will in turn make you feel good, and LOOK you had a social interaction! Congratulations!  Your bar is moving towards the green! If even leaving the house is unthinkable, invite someone over.  Specify that you might be in your pajamas. Can’t even bear the thought of being in the company of another human? Cuddle up to your pet or hug a stuffed animal.  Reach out to people you care about via facebook, email, chat, whatever.  Send someone a text letting them know you’re thinking about them.  Even something that small can cheer you up. Try not to neglect your important relationships.
  • Comfort
    • Here’s where naps can come in handy yet again. Find your softest blanket and warmest slippers and snuggle on the couch with some mac & cheese and your favorite book.  Pretend you’re a human burrito.  Take a hot bubble bath and use that special body wash.   Treat yo’ self to a mini-spa experience!  If you’re like me (and many other ladies), you have mysteriously accumulated a ton of miscellaneous body lotion.  Get rid of it – slather it on your body.  Paint your nails while watching a silly rom-com.  IDK… what comforts YOU? Do THAT.
      • *but be careful with eating TOO much food, or relying as food as your primary comfort tool.  This can often backfire and make you feel worse, guilty, and bloated.  After you eat some comfort food, and you find yourself wanting more, try to ask yourself, “Am I hungry?” Then wait 20 minutes before getting more.
  • Environment
    • Where are you?  Or where do you go often?  Is it pretty? Calming? Comforting? Or…is it a source of anxiety, annoyance, and distress?  Make some changes. Ok, so you can’t afford to move to a better apartment or quit your job.  But you can move furniture, clean, paint walls, and declutter! Can you spruce up your office space in any way?  Add a cheerful plant or cozy seat cushion? What can you do?  LOTS! But… Baby steps again. Think about what specifically you don’t like about your environment and start there.  Start small.  For example, my bathroom had looked the same since we moved here, and I was tired of it.  I didn’t want to go in there.  To me, it was just a boring reminder of how stupid the past was. It was uncomfortable, crowded, and boring.  I thought the shower curtain was ugly.  So I bought a new shower curtain.  I changed those cabinet knobs that I hated – from functional and boring to FUNctional and pretty! I even bought a special, very soft bath mat because I hated stepping on the cold tiles!   (It was THIS and I LOVE IT! SO SQUISHY AND BEAUTIFUL!) But you don’t have to spend money to change your environment – use what you have! I hung up art that was cheerful and fun.  I got rid of clutter and moved things I didn’t use everyday to some decorative storage bins.  I fixed the broken shelf and folded the towels.  Each small thing you do to improve an environment you’re not happy with is a step in the right direction.  Even if your environment problem seems too big to solve, try doing just one small thing that makes it a little bit better.  You wish it were sunnier in Washington?  TOO BAD – haha! But you can get a light therapy lamp, take vitamin D, plan vacations to sunnier climes, make sure you get outside every day, move heavy furniture away from your windows, get stronger lightbulbs, find things you love about the rain.  Appreciate and make the most of each blue sky!

Just beware of swimming in pools with no ladders!

What Does Depression Look Like?

It looks like this.

A couple years ago, mom talked me into drawing a self-portrait every day to track my mood.  These are some of my ‘favorites.’

Three Helpful Books

  • Unexpectedly helpful books (Non-fiction):

“The Life Purpose Playbook.” by Judy Machado-Duque

A combination workbook/planner/goal-setting tool/COLORING BOOK! Makes the difficulties of planning more fun than a chore. I had so much fun making the vision board (pictured above), that I ran out of room and just haaad to make another one (also pictured above).

And if your daily calendar page looks like this, who cares!??

https://www.amazon.com/gp/product/1518605788/ref=oh_aui_detailpage_o01_s00?ie=UTF8&psc=1

“The Woman’s Comfort Book: A Self-Nurturing Guide for Restoring Balance in Your Life” by Jennifer Louden.

OMG I LOVE THIS BOOK SO MUCH. Particularly the fact that there is a helpful chart matrix in the middle where you can locate how you are feeling (i.e. lonely, ugly, nervous, exhausted, whatever) and then trace your finger over to the multiple recommended chapters for helping with that emotion.  Each short chapter includes a variety of different suggestions, so you can find one that works for you.  Great reference tool! I’ve used this book since high school.

https://www.amazon.com/Womans-Comfort-Book-Self-Nurturing-Restoring/dp/0060776676/ref=sr_1_1?ie=UTF8&qid=1496867742&sr=8-1&keywords=woman%27s+comfort+book

“The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing” by Marie Kondo.

Not specifically about depression/anxiety, but I did find it really helpful. It gave me achievable goals that I could accomplish in stages that resulted in visual, environmental, and mental benefits.  After all, cleansing your past, saying goodbye to old, painful memories, and having an aesthetically pleasing living space are all refreshing, invigorating, and crucial to happiness and the healing process.  I have a copy if you want to borrow. 🙂

Now my closet is at least half as full, my storage is maximized, and finding/putting away clothes is so easy!

https://www.amazon.com/Life-Changing-Magic-Tidying-Decluttering-Organizing/dp/1607747308/ref=sr_1_1?s=books&ie=UTF8&qid=1496803892&sr=1-1&keywords=marie+kondo+the+life-changing+magic+of+tidying+up

Music Monday: Dark, Dark Eyes

Music Monday!

Music can be a great source of comfort and inspiration when you’re feeling down.

Today’s song is: “Dark, dark eyes” by Marian Call.

“You don’t know how lovely you are
Sweet sweet soul with dark dark eyes
Head to heel beautifully marred
Sweet sweet soul, forgive my surprise

I know you see right through me
But please don’t look away
I’ll comfort you if you’ll cling to me
We’ll cry and we’ll wait for the day

Oh, I wish you could see what I see
My sweet sweet soul
Dark dark eyes

You don’t know how dangerous you are
Sweet sweet soul with small, small hands
I’d tell you the truth, but it’s hard
Sweet sweet soul, you don’t comprehend

But I’ll sing you every known love song
Until you can sleep through the night
I’ll stay by your side if you’ll have me, love
I’ll hold you until you don’t fight

Oh, I wish you could see what I see
My sweet sweet soul
Dark dark eyes”

Why this song’s so cool:  Marian Call is a nerdy folk singer/songwriter, and she actually has a whole album just dedicated to the T.V. show FIREFLY, which is awesome!  This particular song is usually interpreted to be about River Tam.

Why this song’s helpful: Sometimes you can’t see things clearly when you’re tired or stressed or overwhelmingly sad.  Your perception of yourself and the situation become warped.  This song can remind you that others may see you differently and have a unique perspective that can be helpful to comfort you and get through your problems.  It reminds you that sometimes all you can do is hold on and weather the storm until a new day begins.   It also lets you know that your struggles are a part of what makes you who you are, and that can be beautiful and appreciated.  Also the music itself is just really soothing and calming.

Listen to the song here:

Here’s Marian Call’s website:

http://mariancall.com/

 

How Depression Is Like a Zombie Apocalypse

It’s dark.  It’s dire.  It’s dismal. It’s deadly.

The future looks grim, and you are going to have to make some sacrifices and be fierce and strong as hell if you want to survive.

You gotta stock up on weapons and survival gear.  You gotta have a strong, supportive gang to have your back.

YOUR ZOMBIE SURVIVAL KIT NEEDS:

  • A compass – Helps you know what direction is what. Make some goals. What do you want to do and where do you want to go?  What direction is that? Use your compass to help you get there. If you see that you’re straying off the path, use your compass to reorient yourself in the right direction.
  • A first aid kit – You’re gonna get wounded.  It’s inevitable.  This is war, and you’re fighting for your life and your right to not be consumed by the enemy. Make sure you know how to mend yourself up and heal. When you’re hurting and in pain, what helps comfort you and alleviate your symptoms? Make a kit that is full of practical support, special treats, soothing remedies, happy things to revive you, and reminders that you are loved.
  • Duct tape – When you gotta patch things (or yourself) up in a hurry. Sometimes there’s no time for a first aid kit.  You need a tough, quick fix that will hold until you can regroup and come back to reevaluate. When there is an unexpected emergency or sudden crisis, you need something sturdy, durable, and dependable.  Have a strategy for coping and dealing with unforeseen calamity.
  • Food – the healthy (keep up your strength), easily accessible (you may have to eat on the run) and hopefully non  perishable (grocery store runs are going to be a difficulty) kind. Can’t fight off them zombies on an empty stomach.  Everything feels better when you’re well-fed. (But not TOO well-fed – zombies are unpredictable and you never know when you’ll have to be running and fighting again.)
  • Practical, multi-purpose, comfortable clothes – Can’t fight zombies barefoot or in a tight, pencil skirt .  Well you could… but why make it harder on yourself?  Let’s be efficient here. Layers are great.  Keep warm with your favorite blood-stained and battle-scarred hoodie.  Wear something that makes you feel confident – like you CAN take on those zombies!  That might mean something different for everybody.  Something loose so you’re cozy enough to sleep in it – saves time and energy.  Lots of pockets for carrying around those tools and accessories and chapstick.  A sarcastic t-shirt to show those zombies you don’t give a fuck.
  • No-nonsense hairdo – Zombies can pull long hair.  Don’t let unruly bangs and fly-aways distract you from the fight of your life.  Keep that hair secure and low-maintenance with a rugged bandana and no damage hair tie.  Otherwise, it’s just a constant annoyance and drain on your focus and energy.
  • Something to do – For downtime between zombie attacks.  Strangely, there’s not always a constant onslaught of frenzied zombie attacks.  You want to make the most of the times when you’re feeling okay and there aren’t that many zombies on the horizon.  Deal with necessities first: self-care (food, water, rest, hygeine). Then work on maintenance-type things. Stock your pantry and replenish your first aid kit.  Work out new strategies with your zombie-fighting team. Resolve disputes, repair the border fences and clean and practice with your weapons.  Next, try to make progress on your goals.  Scout the vicinity for supplies, tools, allies, and anything that can help you on your quest.  And don’t forget to relax, have some fun, and release some tension.  Maybe a deck of cards?
  • Flashlight – Sometimes zombies attack at night.  They are just not that respectful of your sleep schedule and plans. Deal with it.  Shining light on your surroundings will help you see them more clearly.  Start with a broad sweep of the entire area around you, then focus in on potential problem areas.
  • Lighter/matches – Even flashlights fail sometimes.  Your batteries run out eventually.  Or they malfunction.  Or fall out. You need a backup light source.  It”s hard to fight blind, so don’t let that happen.  You want to know what is going on around you.  Also, a way to start a fire so you can keep warm.  Sometimes body heat isn’t enough, and you will need to look outside yourself and your fluffy jacket for safety, warmth, comfort, light, and hope.
  • Binoculars – Be on the lookout for the threat. Do regular checks and sweeps of areas you know are weak points.  Learn to recognize the signs. Know what’s coming. You can’t just look at the things right next to you – you have to organize your troops and plan ahead. If you have some idea of what is coming and about when it will affect you and your situation, you can more easily and efficiently take action to mitigate or eliminate the danger in advance.
  • Swiss army knife – A versatile multi-tool to MacGyver your way out of awkward and dangerous situations.  Something you can apply to all sorts of predicaments in order to get positive results or avoid negative ones.  Cut bad things out of your life.  Uncork your feelings.  Build a better mindframe.
  • Melee weapon – Things are going to get up close and personal and you’re going to get dirty and feel gross.  If you only use a gun all the time you are going to come to depend on it and not see any other options or opportunities. And do you want to attract more zombies and make things worse?  Besides, you think there’s an endless supply of bullets out there? NO! So unless you have extensive experience as an ammunition engineer, and you’re also conveniently a crack shot, invest in a good, sharp machete, and a heavy baseball/cricket bat.  That way you can really show those zombies who is boss and have the satisfaction of personal triumph in your conquest.  And you will be assured that your adversary is irrevocably and indisputably dead.  With each success, you are establishing a pattern of success that will grow exponentially stronger and increase your confidence and likelihood of succeeding again against future foes.
  • Long-range weapon – Okay, fine, I guess you can have a gun.  It’s not ideal, but sometimes there is no other way to take down a zombie that is far away, and the benefits outweigh the risks. You’d be a fool not to take advantage of every tool in your arsenal, and this can help to save you trouble in the long run.  But make sure you’re aware of the risks and be careful and safe when you have to bring out the heavy artillery.  Train yourself up, don’t point it at your allies, know how to use it, and be precise so you don’t waste your shot.
  • Good health – As good as you can get it. Take care of yourself.  Doesn’t matter how many machetes you have if you’re too weak and exhausted to use them.  Drink lots of water, take vitamins if you can find them, and don’t forget to stretch your body before and after a vigorous zombie killing.  Also, don’t forget to exercise your body so you can protect yourself.  Also… endorphins.  Remember to pay close attention to what your body needs and keep training yourself in positive habits.  Tools are great, but YOU are your best weapon.    You’ll never be without yourself.

Zombies are going to try to eat your brains.  Be prepared, have resources you can trust, and always remember the double-tap.

KEEP FIGHTING AND DON’T GIVE UP.

What to Watch When You’re Depressed. (Or Just Sad):

Sometimes when you’re depressed, all you can do is sit there.  Moving is just. too. hard.  Well, while you’re sitting there, maybe watching something on the telly will distract you somewhat from your misery.  It’s worth a try, right?

Here are my recommendations:

Most importantly: Watch movies that you love or used to love.  Bring back that lovin’ feeling.

My personal happy/helpful movies:

  • Lord of the Rings – “All we have to decide is what to do with the time that is given to us.”

    • I really, strongly identify with these movies (and books). Ordinary, non-conventional heroes (THAT’S ME!) have to do all this impossible-seeming stuff, go on a long, difficult, draining, physically and psychologically exhausting journey to a dark and horrible place. But there is a support network. And all they come back in some way or another. It is possible!  If they can do it, maybe so can I? Maybe?
    • “There and back again” – I have a framed print that says this that hangs in my room reminding me that, like Frodo and Sam, I CAN make it to Mt. Doom. And then I can even make it back home. Things will be different, but the quest to vanquish the evil thing that has taken me over does have an end.  This is where I got the name for this blog.
    • “There is some good in this world, and it’s worth fighting for.” ‘Nuff said.
    • BONUS: It’s really long, so if you feel like you can’t get up off the couch for a long period of time, that’s fine . . . you’re just having a movie marathon experience. Not moving turns into something you are doing on purpose to immerse yourself in the story, yeah, that’s it!

  • Into the Woods – “The prettier the flower, the farther from the path.”

    • Basically a giant metaphor for going through dark, scary, uncertain times and getting through it. “Everything you learn there will help when you return there.”
    • Also, freaking hilarious. How did Stephen Sondheim create such a roller coaster of emotions!?  I’m laughing out loud, then sobbing hysterically.  And it’s all relevant on so many different levels.
    • “Into the woods,
      It’s time to go,
      It may be all
      In vain, you/I know.
      Into the woods-
      But even so,
      I have to take the journey.
      Into the woods,
      Without delay,
      But careful not
      To lose the way.
      Into the woods,
      Who knows what may
      Be lurking on the journey?
      Into the woods
      To get the thing
      That makes it worth
      The journeying.”
    • Remember, NO ONE IS ALONE:

  • Howl’s Moving Castle – “They say that the best blaze burns brightest when circumstances are at their worst.”

    • What do you do when you’re suddenly different than you used to be? Are you trapped in a seemingly unsolvable or frustrating situation?  Do you feel like you’re weird and different and don’t fit in?  Need a change in environment and/or scenery? Do you feel out of sync with your identity and/or appearance?  Does your outside not match your inside?
    • IT’S JUST BEAUTIFUL AND AMAZING AND BEAUTIFUL.

  • Pride and Prejudice/Sense and Sensibility – any version – “Completely and perfectly and incandescently happy.”

    • Just take me away from this time and place where everything is horrible and bring me to the land of gentle pastels, sweeping gowns, long walks in the rain, and refined, yet sassy characters. Give me some sweet distance with a side of silliness, where the problems of the heroines are poignantly real and relatable even though they’re totally not relatable.

  • Silver Linings Playbook – “I like that. Just like all the other parts of myself.”

    • Hey, look – a movie about mental illness that isn’t dumb/condescending/a caricature. It’s real and many people struggle with it. It’s accurate, normalizing and relatable.

Whatever you watched as a child/young adult is often a good choice, because it can transport you back to a time when you were happier and not as worried.

  • Harry Potter – “Don’t let the muggles get you down.”

  • Mulan, Tangled, Anastasia, (and other Disney/animated features) – “A single grain of rice can tip the scale. One man may be the difference between victory and defeat.”

    • Again, brings you back to a simpler, happier place. Let’s get down to business… (you can finish the rest).
    • Be careful with your selections though. Maybe fast forward through that Lion King stampede scene?  And any time any characters parents die, really, which, let’s face it, is ALL THE FREAKING TIME (if they’re not dead already).

My happy/helpful T.V. shows:

  • BUFFY THE VAMPIRE SLAYER – “The hardest thing in this world is to live in it.”

    • GUYS! EVERYTHING IS JUST ONE GIANT METAPHOR FOR EVERYTHING!!!
    • Only have time for one episode? WATCH THE MUSICAL!  Season 6, episode 7: “Once More, With Feeling.”  “I touch the fire and it freezes me.  I look into it and it’s black. Why can’t I feel? My skin should crack and peel.  I want the fire back!”  Tell me that’s not about depression.
    • Only have time for one scene? THIS ONE:
      • https://www.youtube.com/watch?v=FmLSjwam26E
      • “Every single night, the same arrangement,
        I go out and fight the fight. 
        Still I always feel this strange estrangement, 
        Nothing here is real, nothing here is right.
        …Will I stay this way forever?
        Sleepwalk through my life’s endeavor?
        …I don’t want to be
        Going through the motions,
        Losing all my drive.
        I can’t even see,
        If this is really me,
        And I just wanna be alive.”

  • Better Off Ted – “I wish I had the power to make everyone go away.”

    • So delightfully and ridiculously funny – Thank you, Netflix!

  • Parks and Recreation – “Everything hurts and I’m dying.” “I’m fine. It’ just that life is pointless and nothing matters and I’m always tired.” “I don’t want to do things.  I want to NOT do things.” “Sometimes you gotta work a little, so you can ball a lot.” “Treat yo’ self.” “Never half-ass two things.  Whole-ass one thing.”  “My whole life is a giant mess and I love it.”

    • Every single episode is funny. It’s optimistic but realistic.  I feel like I relate to almost EVERY character. Perfect for extracting a laugh when you didn’t know you even had one left in there.  Short and sweet and easy to fit into your schedule.

*A note about sad movie-watching – I recommend mostly happy movies, but an occasional sad movie can be cleansing and helpful in its own way.  For example – if you feel guilt or shame about crying about your own problems, it can be a way to channel those tears so they can be expressed and not built up.  Try more gentle tear-jerkers like “Titanic” rather than THERE IS NO BRIGHT SPOT ANYWHERE movies like “Schindler’s List.”

A Writing Assignment

 

I don’t consider myself fancy. Some people may see me as extravagant or expensive. I can appear that way, but more often I reside in nature, ordinary and free. My growth is boundless and I can surprise you anywhere and everywhere, if you let me.  Occasionally, I feel weird, unusual, or out of place, but I deeply relish my time spent with those close to me.  We radiate courage, we soothe and console and we work together to strengthen one another and expand out horizons.  I can lose myself with others, but I am strong when I’m alone. I am natural and abundant and delight in supporting those around me.  I can help you be at peace, or I can motivate and inspire you. I bring depth to the world and richness to the trees. I can be deep and comforting or light and carefree.  How I choose to present myself depends on your unique perspective.  Sometimes I fall into dark moods – the shadows and gloom can overwhelm me into obscurity.  But then the light might shine differently and reveal a glimmer of hope and the despair is diminished.  The despair is diminished, but I am not.  I remain steadfast and brave.  I am special, but I am part of something bigger.  I don’t tend to be noticed, but I am beautiful in my own way. You would miss me if I was gone.  I am emerald green, and I know how to both stand out and blend in, because I am versatile and confident, and I recognize and understand that we all contribute to one another’s individual beauty.  When you look for me, I’ll be there. I’ll always be there for you.