I just got home from my first counseling session. After all that I have gone through, all that I go through now, and all that I am sure that I will go through in the future, I have decided that it would be beneficial to me to go back to counseling.
This time, I decided to go to see a Christian Counselor. I have been to various counselors over the last 15 years (for those who follow me, yes, that is half of my life), but I never tried going to a Christian Counselor and I look forward to it. Our faith is important to my entire family and by seeking a Christian Counselor, I am hoping that I can find my path. My path back into His embrace. I know that The Lord is always with me, whether I acknowledge him or not; and lately, it has been more of the latter. With all that I have faces, I fear that I have lost my way a little bit and that makes my depression even worse.
But on to the true intended topic of my post:
I came home with some seemingly easy goals set with my counselor. (I say seemingly because I know that they seem easy, but for anyone who has suffered depression, you know that these will take a lot of effort.) So, I wanted to do some research on how a healthy lifestyle truly effects depression. So, here we go...
Goal #1: Keep track of my weight. I am to weigh myself every Monday. Weight gain or loss is a sign of depression, it can also instigate an already depressive person.
Depression and weight gain frequently occur together. It becomes a vicious cycle when you eat out of boredom, loneliness, isolation or any number of emotional reasons and you gain weight. Then, you get depressed about weighing more and not feeling good about your body image and you turn to food to bury the feelings. But, the more food you eat, the more weight you gain and the worse you feel.
Goal #2: Eat 3 healthy meals a day. I am not to go more than 6-8 hours without eating.
A variety of different vitamin and mineral deficiencies are known to cause symptoms of depression. In addition, diets high in sugar have been associated with depression. For example, diets low in Omega-3 fatty acids, Vitamin B, Vitamin C, and several minerals increase your chances of becoming depressed or showing symptoms of depression.
Also, our eating habits are affected by our moods and our moods are in turn influenced by our eating habits in a continuous cycle. The frequency with which you eat effects your blood sugar levels. In turn, blood sugar levels affect your moods. Often a depressed mood can cause a lack of motivation to prepare good meals and contribute to a loss of appetite. Combined, these two factors lead to bad choices of foods and inconsistent meal times.
Goal #3: No caffeine after 2pm. This is to help me to sleep well at night. Caffeine can cause insomnia, which may be a risk factor for depression as well as a symptom thereof. Developing good sleep habits can be effective in relieving insomnia and may reduce your risk of future depression.
Goal #4: No eating after 7 or 7:30pm. This again, is to help me to sleep at night. Eating late in the day can cause your blood sugar levels to spike at an inopportune time, if you are trying to go to sleep and can also give you biological reasons for waking at night.
Goal #5: Exercise 3-4 times a week.
Multiple studies have shown that exercise is beneficial to those with depression. In fact, a 2007 placebo-controlled trial out of Duke University found that exercise may be just as effective in relieving depression as the antidepressant Zoloft (Zoloft was not an anti-depressant that helped me, but the idea still holds true.).
Unfortunately the fatigue and lack of motivation associated with depression can make it difficult to get started with an exercise program. So, start small. Take a walk around the block or go to your local mall and window shop. Walking, gardening or playing with your kids or pets are all examples of activities that you can do anywhere or anytime. Even small amounts of activity can help increase your energy level. Also, find creative ways to fit more activity into your day-to-day life. Simple changes like walking up the stairs instead of taking the elevator or parking further from the door of your office building will increase your activity level and give you more energy without feeling like a burden. You must, however, be forgiving of yourself and don't beat yourself up if you are only able to do small amounts of exercise at first. The important thing is to make an effort to be more active. Feeling better will come later.
Goal #6: Pray for an accountability partner to some into my life. Someone older and with more life experience who can be a positive influence on me. Someone who is a woman, like myself, that I can trust, share things with, and take advice from. Not just someone that sounds good on paper, but someone that I can look up to.
As I said, these goals seem doable and I am sure that Dale would not have suggested them if they were not. They are also a little scary, as well. It feels good to have a plan for moving forward and I am excited to be able to finally do something for my own recovery.
This time, I decided to go to see a Christian Counselor. I have been to various counselors over the last 15 years (for those who follow me, yes, that is half of my life), but I never tried going to a Christian Counselor and I look forward to it. Our faith is important to my entire family and by seeking a Christian Counselor, I am hoping that I can find my path. My path back into His embrace. I know that The Lord is always with me, whether I acknowledge him or not; and lately, it has been more of the latter. With all that I have faces, I fear that I have lost my way a little bit and that makes my depression even worse.
But on to the true intended topic of my post:
I came home with some seemingly easy goals set with my counselor. (I say seemingly because I know that they seem easy, but for anyone who has suffered depression, you know that these will take a lot of effort.) So, I wanted to do some research on how a healthy lifestyle truly effects depression. So, here we go...
Goal #1: Keep track of my weight. I am to weigh myself every Monday. Weight gain or loss is a sign of depression, it can also instigate an already depressive person.
Depression and weight gain frequently occur together. It becomes a vicious cycle when you eat out of boredom, loneliness, isolation or any number of emotional reasons and you gain weight. Then, you get depressed about weighing more and not feeling good about your body image and you turn to food to bury the feelings. But, the more food you eat, the more weight you gain and the worse you feel.
Goal #2: Eat 3 healthy meals a day. I am not to go more than 6-8 hours without eating.
A variety of different vitamin and mineral deficiencies are known to cause symptoms of depression. In addition, diets high in sugar have been associated with depression. For example, diets low in Omega-3 fatty acids, Vitamin B, Vitamin C, and several minerals increase your chances of becoming depressed or showing symptoms of depression.
Also, our eating habits are affected by our moods and our moods are in turn influenced by our eating habits in a continuous cycle. The frequency with which you eat effects your blood sugar levels. In turn, blood sugar levels affect your moods. Often a depressed mood can cause a lack of motivation to prepare good meals and contribute to a loss of appetite. Combined, these two factors lead to bad choices of foods and inconsistent meal times.
Goal #3: No caffeine after 2pm. This is to help me to sleep well at night. Caffeine can cause insomnia, which may be a risk factor for depression as well as a symptom thereof. Developing good sleep habits can be effective in relieving insomnia and may reduce your risk of future depression.
Goal #4: No eating after 7 or 7:30pm. This again, is to help me to sleep at night. Eating late in the day can cause your blood sugar levels to spike at an inopportune time, if you are trying to go to sleep and can also give you biological reasons for waking at night.
Goal #5: Exercise 3-4 times a week.
Multiple studies have shown that exercise is beneficial to those with depression. In fact, a 2007 placebo-controlled trial out of Duke University found that exercise may be just as effective in relieving depression as the antidepressant Zoloft (Zoloft was not an anti-depressant that helped me, but the idea still holds true.).
Unfortunately the fatigue and lack of motivation associated with depression can make it difficult to get started with an exercise program. So, start small. Take a walk around the block or go to your local mall and window shop. Walking, gardening or playing with your kids or pets are all examples of activities that you can do anywhere or anytime. Even small amounts of activity can help increase your energy level. Also, find creative ways to fit more activity into your day-to-day life. Simple changes like walking up the stairs instead of taking the elevator or parking further from the door of your office building will increase your activity level and give you more energy without feeling like a burden. You must, however, be forgiving of yourself and don't beat yourself up if you are only able to do small amounts of exercise at first. The important thing is to make an effort to be more active. Feeling better will come later.
Goal #6: Pray for an accountability partner to some into my life. Someone older and with more life experience who can be a positive influence on me. Someone who is a woman, like myself, that I can trust, share things with, and take advice from. Not just someone that sounds good on paper, but someone that I can look up to.
As I said, these goals seem doable and I am sure that Dale would not have suggested them if they were not. They are also a little scary, as well. It feels good to have a plan for moving forward and I am excited to be able to finally do something for my own recovery.
Way to go! I'm proud of you! It does sound easy on paper, but at the same time, made be feel tired just reading it! :o) My two cents.... the most important part -- involve God in it all. Let him handle the big stuff and you just take your baby steps right along beside Him. He IS good, and He DOES love you. I love the song that says, "You are who You are, no matter where I am". God is faithful no matter what we do. I know you're going to be feeling better before too long. I also know you're probably going to have to go through a few more really bad times to get there. But if you just hang on, and Danny is supportive, you guys will come out on the other side at an amazing, beautiful, wonderful place that God has intended for you both. Good luck on your first week! Text me if you need some encouragement or want to share a victory!!!
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