Finding Hope in Depression

Untitled Part 3

Sorry about not writing I find it hard to write because I have to remember things i don't want to but i feel the need to sort out my thoughts in hope of helping someone else and so i can help my friend.

Lesson 1.

There are four things that you need to sort out in your life to make yourself feel better.

1. Physical

2. Environmental

3.Relationship

4. The most important your Mental state.

Your physical state. This is the easiest to get right But it takes patience with yourself to fine tune it to your personal needs--It can also be difficult to control if you are in an unhealthy state of mind. But if you can get the basics right, you will find it much easier to cope with the physical mental and relationship problems you have.

for this excersise yo need to count on your fingers because there are 7 important basic bodily functions and to feel well you need to have done them all.

1.Drinking? have you drunk enough water today?

I know this is really basic but when you find yourself in a bad mood you will be surprised to realize that you probably haven't done one or two of the things on this list.

Water is the first because being hydrated lifts headaches and often lifts your spirit. It is also in a survival situation--you are stranded on a dessert island, the first thing you find.Water is used in your blood to get rid of urea-- the nasty waste products of your body which is executed in your pee. It also re-hydrates your muscles stopping them from tiring swell as stopping constipation and keeps your skin pretty.

Some propel recommend to drink 3L a day or some random amount of ounces. This is too much as it makes you pee all the time!! You will know when you have drunk enough because your pee is light below or white.If you are unsure drink about a 1litre a day.6-7 cups of water. you can drink other beverages instead but stay away from alcohol and sugary drinks like Coke lemonade. these affect your mood big time and might give you a real low later. If you don"t like the taste of water get some squash or presse and drink that. Orange juice is also great but can be quite acidic and this can damage your teeth. so don't drink too much it.It is full of vitamin C however so it is good for your immune system so do drink some or just eat some oranges.

2. Food? Have you eaten?

Most peoples diet changes when they are depressed they either eat too much or too little. This is a natural reaction. Please try to eat sensible and healthily. I know this is a problem as it's difficult to control and can become a real problem so please look after yourself. I will do a later entry on healthy eating.

3.Sleep

Did you sleep enough or too much?

 Too little may make you angry and irritated too much may make you lethargic.You may come to a point where you can't get up to go out and face the world. Or the opposite you just can't sleep at all. They are both very common. Try to develop some sleeping techniques and aim for 6-9h sleep.Some people may need more or less but thats up to you. You probably know what you need really.

There are lots of thing you should know about sleep. Most people have a three hour  sleep cycle. in those three hours you go from light sleep deeper sleep,dreaming,deep sleep then light sleep. If you are having trouble sleeping just lie down for 3 hours, close your eyes and meditate-you may drop off you may not. USe meditation videos or ASMR videos which can be found on youtube. Listen to relaxing music.

Get into a routine. Go to sleep at the same time each night and get up at the same time each morning. Have something special you always too before bed e.g read a book but limit yourself to 30 min otherwise you will probably keep going and not sleep. Set a timer if you struggle with this.Drink a special drink, eat cheese--it is meant to give you nightmares but it always give me good dreams lol.

If you stay in bed and can't get up set an alarm and ask someone to wake you up. Set a task to do when you wake up with you enjoy or need to do. Get into a routine before you get going. i always have a shower the water wakes me up.

If you really badly can't get up , think about what used to make you want to get up. Can you recreate it in your life. This is a huge problem please get help. or just read on..

4. Or should i say number 2.Toilet problems ? have you forgotten or ignored the need go now!! if you are having trouble there are pills you can take in any  local pharmaceutical stores.

Not going can often change your moods and may make you grumpy and irritable so please go regularly.

5. number 1. just go pee now please.

6. temperature-- are you hot or cold this easily affect your mood-too hot=grumpy lethargic too cold= lethargic grumpy.

blankets are the answer or nudity.

7.Mental state(will talk about this late)