I’ve been pretty transparent about my battle with depression and PTSD. As October winds down, I wanted to share some of the ways I manage, cope and overcome my struggles. October is Mental Health Awareness Month and it’s also when the season starts to change. For some of us who live in cold regions, this annual change may trigger low feelings, such as grogginess, gloominess, reclusiveness, hopelessness and for many, indescribable sadness.
CLICK: For Caribbean People Who Suffer With S.A.D.
In an Instagram post on September 25th, I wrote:
Let me tell you how depression works…You can be on top of the world last week, living your best life under the best conditions, only to return home and be triggered by the weather. Uneducated and insensitive people would say “just shake yourself off,” not knowing how complicated and chemical mental health really is.
‘Tis the season for S.A.D.!
Talk to your Dr., therapist, nutritionist, mental health advocate or non-judgmental friend on ways you can combat Seasonal Affective Disorder. Google is always a friend.
If you realize that during this time of the year you feel really down, sluggish and become reclusive; I would highly suggest you see a therapist and talk about solutions- including medication…even certain vitamins – that will help lift your mood and give your body the boost it needs. Light therapy is also helpful.
There is nothing to be ashamed of. Do all you need to live your best, fullest and healthiest life.
According to the National Institute of Mental Health, women are four times more likely to be diagnosed with S.A.D. As a woman, I empathize with other women but I don’t want the guys to feel excluded, especially since they suffer silently. On #WorldMentalHealthDay, I shared to my Twitter family, a concise list of 10 ways I combat depression. I have since added two more!
So, in no particular order, check out my list: 12 WAYS I COMBAT DEPRESSION…
1. THERAPY: My mental wellness regimen consists of talk therapy, 3-4x monthly. I have accountability partners and close friends but it is necessary to have an independent person, a trained professional, to help me work through my past traumas. Enlisting the assistance and privacy of a therapist, to help me unravel the mysteries, uncertainties and confusion in my head, has been a life changing experience.
2. MUSIC! Bob Marley once said, “One good thing about music, when it hits you, you feel no pain.” From Classical to Gospel, Soca to Jazz, R&B to Trap – I find music reflective, uplifting and healing. Music therapy has become an integral part of my daily peace; helping to calm my soul and always putting me in a zen frame of mind. Besides, the happiest music in the world is Soca!
3. ME TIME: I have reprogrammed myself to unplug and spend intentional time with myself. Me Time is not just “being alone” but doing things for myself, with myself. Whether it’s going to the movies alone, buying myself flowers, taking a bubble bath or taking A FULL DAY OFF! Or whether it’s staying in bed all day to recharge, getting a massage, my regular mani / pedi or going for a walk to the neighborhood cafe and sitting in solitude, spending time with myself is a necessary healing activity.
4. FAMILY TIME: I carve out quality time just for me and my child and the folks I call my family. It is intentional and it is a priority. They are the ones that feed my spirit and love on me. They uplift and encourage me, therefore, I make sure to fill my mental wellness bucket by keeping them around. Their good energy and laughter is healing medicine.
5. MEDITATION: Prayer and Meditation are two different things. I am a praying woman but this year I consciously added meditation to my wellness regimen, thus making a world of a difference in my life. Meditating has provided me internal peace, relaxation and heightened awareness. Research suggests that meditation has the potential for more than just temporary stress relief. Whether it’s Transcendental, Zen, Mindfulness or Guided Meditation…TRY ONE! THERE’S AN APP FOR THAT!
6. READING: Reading feeds the soul and stimulates the mind. You can pick up a fantasy novel or get deep in the pages of a sci-fi series. These days, in my world, I’m reading non-fiction, inspirational and professional development books. Reading is not only fundamental to learning, it is also a great stress reliever, helps with the improvement of memory, concentration and analytical thinking.
7. WRITING: I write everything. I write daily to-do lists, daily notes in my phone and even journal. I enjoy writing personalized notes, sending cards and writing letters to loved ones. Everyday I am writing! Not only is writing therapeutic, it can be quite cathartic. I find that I express myself better when I put pen to paper – or fingers to screen! 😉
8. CLEANING: I’m a West Indian woman, so you already know that my house is clean! When life’s happening though, things can get cluttered and I hate clutter. Messy corners and spaces makes me feel heavy. Cleaning my home, washing and folding my clothes, and cooking are forms of therapy for me. And after doing all that housework, smudging my home with sage or burning candles, always lifts my mood and lightens my energy.
9. RUNNING: Physical exercise is any form is a good way to combat depression and other mental stresses. According to HelpGuide.org, “Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood.” It’s scientific that the chemical reactions in your body due to exercising produces healthy stimuli for your brain. Physical activity releases endorphins in the body and immediately boosts the brain’s dopamine, norepinephrine and serotonin levels.
10. TALKING TO MYSELF. Ok, so don’t laugh! This is some serious stuff. Speaking to myself is a form of therapy. Sometimes I objectively review my day or a situation by talking it over with myself. Oftentimes, I look at myself in the mirror and remind myself of how beautiful, intelligent, strong I am, and all the other positive things I know about myself. Who else can encourage you better than YOU??? You’ve gotta speak to yourself and over your life. POSITIVE AFFIRMATIONS ONLY.
11. TRAVELING: Whatever you do, don’t be stagnant. “A rolling stone gathers no moss.” Be active and see the world. Whether it’s visiting another state or another country, traveling awakens your soul and allows creative, loving and grateful energies to flow. Have you ever gone on a solo trip? Do it! It forces you to get out of your comfort zone, depend on yourself, make new friends and have experiences you probably would not have had, if you were with friends.
12. SEX: Baby Cham once listed all the positive effects of Vitamin S. Healthy sexual activity is an important factor in my life. Sex within the confines of a loving, healthy and respectable relationship, can do magic and create a permanent mark on one’s psyche. But be careful though, it’s easy to use sex as a crutch to engage with someone YOU KNOW is not good for your mental health. DON’T! Acting impulsively to scratch your itch would do more damage than good. Trust me, I know! So if you don’t have a partner that truly cares about your mind, body and spirit, learn to masturbate; it’s the safest, most stress-free, f_boy free sex around!
Morning meditation followed by masturbation is a deep soul loving experience. You should try it! – Jay Blessed
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