As an artist I can empathize with the dark uninspired unsettled time between projects. It is really hard for highly creative people in that place. You've been go go go, often running on adrenaline and then the project ends. I know during those times feel like I am adrift and at a loss for what to do next. Its hard to reach out to others because everyone is still gushing over the previous project and can't begin to fathom why one could be depressed. There is tremendous pressure to do something bigger and better and just thinking what that might be is exhausting. Plus add to it the fear that you may have already done your best work and the loneliness of feeling no one understands - it creates a perfect storm for depression. I love the beginning middle of projects. I get anxious towards the end and I hate the space in between. My faith in Jesus is my anchor in those times and while I don't intend to be preachy I also can't cut out what is central to who I am and how I navigate life. That faith relationship has gotten me through a number of difficult times.
“Depression is an illness that requires a good deal of self-care,” according to psychologist Deborah Serani, PsyD, in her book Living with Depression: Why Biology and Biography Matter along the Path to Hope and Healing.
If you are depressed, I am in no way advocating that you stop seeing your doctor or quit taking your meds. These are ideas that are helpful actually for all of us. It is easy when you are feeling depressed to just let everything slip. You might normally eat well, exercise and get adequate sleep but when you are depressed its easy to fall into a state of hopelessness and think why bother. Sometimes we are so stressed that the idea of taking care of our self seems impossible or at best just another thing to do.
I look at my whole life as art, projects are more than just the art that I create. There are life projects that come to an end. Friends move away, jobs change, people divorce, kids grow up, loved ones die.
Even good changes like a new job, buying a house, going off to school, meeting that special someone, all add a certain level of stress and unsettledness and can leave one feeling alone and overwhelmed because of the change from normal to the new normal. The space in between often feels very awkward.
Tip 1: Get enough sleep. Which came first the chicken or the egg is much the same with sleep and depression. Was the lack of sleep a contributor to depression or is the depression keeping you from sleeping. "Insomnia is very common among depressed patients. Evidence suggests that people with insomnia have a ten-fold risk of developing depression compared with those who sleep well. Depressed individuals may suffer from a range of insomnia symptoms, including difficulty falling asleep (sleep onset insomnia), difficulty staying asleep (sleep maintenance insomnia), unrefreshing sleep, and daytime sleepiness. However, research suggests that the risk of developing depression is highest among people with both sleep onset and sleep maintenance insomnia." ~National Sleep Foundation
Tip 2: Eat well and take your vitamins. I'm not her to give you diet advice or to tell you what vitamins to take. I am here to say your body is a complex system and a deficiency in vitamins or minerals can cause a lot of problems. As an example, here in the Pacific North West we don't get enough sunlight much of the year as a result people are often found to be deficient in D vitamins. According to the CDC, in 2006 a whopping one fourth of the population was deficient in vitamin D. Eight percent were "at risk" for vitamin D deficiency illnesses and one percent had levels that were considered imminently harmful. Psychology Today said "Canadian researchers reviewed 14 studies, consisting of 31,424 participants and found a strong correlation between depression and a lack of Vitamin D. The lower the Vitamin D level, the greater the chance of depression. But, the big question is still causality. Does one get depressed because of a deficiency of Vitamin D, or does depression lower the vitamin level?" This is just one example vitamin to consider. Our food and the nutrition we get can be a big factor in our over all health and wellness not just when you are depressed.
Tip 3: Stay connected to people: When you are depressed it is easy to isolate yourself. Who are the positive people in your life. Can you make time to be with them particularly when you are feeling depressed. Perhaps there toxic people that suck the life out of you? Take a break from them if you need to but don't isolate yourself from the people that encourage and build you up. We need each other.
Tip 4: Try some Essential Oils: These are thought to be helpful for people suffering from depression. Many essential oils are able to cross the blood/brain barrier. Some that are thought to be helpful for depression are Bergamont, Chamomile, Cinnamon, Clary Sage, Cypress, Frankincense, Geranium, Ginger, Grapefruit, Lavender, Lemon, Lemongrass, Peppermint, Pine. You might apply them to the bottoms of your feet, or add drops to your foot bath or soaking tub or put them in a aroma therapy diffuser. In my massage practice I use them in my massage oils.
Tip 5: Kefir and Cultured Foods: I can't say enough about the benefits of Kefir and other cultured foods. "Easily digested, it cleanses the intestines, provides beneficial bacteria and yeast, vitamins and minerals, and complete proteins. Because kefir is such a balanced and nourishing food, it contributes to a healthy immune system and has been used to help patients suffering from AIDS, chronic fatigue syndrome, herpes, and cancer. Its tranquilizing effect on the nervous system has benefited many who suffer from sleep disorders, depression, and ADHD (attention deficit hyperactivity disorder)."~ kefir.net
We need that good bacteria in our gut.
Donna Schwenk of Cultured Food Life says "I have witnessed first hand those with ADD, anxiety, depression, and despair turn completely around when they fixed the microbes in their gut.
90% of the body’s total serotonin is produced in the digestive tract. Only 5% of serotonin is produced in the brain. Serotonin is a neurotransmitter which influences many aspects of your behavior, such as mood, appetite, and pain sensation. The right amount of serotonin in the brain produces a calm and happy feeling."
I could keep going on self care tips for depression but there are plenty of articles out there if you want to research more on your own. These are all things that I have practical experience with and use for my own self care. This is just to start you thinking. It is sad for me to think that someone like Robin Williams who helped so many of us laugh could be so depressed that he killed himself. I think that depression is a much more serious problem in our society than we are willing to admit and perhaps part of Robin Williams legacy will include raising public awareness about depression.
No comments:
Post a Comment