Three Hurdles in the Fight With the Black Dog of Depression

Depression.

There are many ways that it can develop. Maybe you’re suffering from years of abuse or neglect or have a debilitating illness. Perhaps you’re watching a loved one struggle with a drug problem, you’re facing an unwanted divorce, or dealing with the death of someone you love. Maybe you have a history of being neglected, bullied, discriminated against, feeling adequate…the list goes on and on.

Depression also has many faces. Perhaps you’re agitated, anxious, angry, aloof, resigned, sad, perfectionistic, or simply feel empty.

It has many ways you can try to deny it. Drugs, alcohol, working non-stop, never sitting still, distracting yourself with social media, or going back to bed after you take the kids to school.

There are many ways it can get your attention. Becoming suicidal, having a panic attack, wondering what it would be like to simply drive away. Gaining weight, losing weight, never sleeping, always wanting to sleep. Not being able to focus. Not getting things done that normally you’d have no trouble accomplishing. Not caring what happens to the people you love. Hating your life. Feeling a tremendous but secret loneliness.

And yet, you can heal. It’s hard work. And it becomes more complicated when the depression you experience is recurrent or happens in a cycle. But there are many paths to recovery — to healing.

Watch this wonderful tale of the black dog of depression by Mathew Johnstone and published by the World Health Organization. 

Many experts detail, as does this video, how to gradually but persistently confront the depression that can haunt you. But people struggle to do it. Or they count far too much on antidepressants or anti anxiety meds — when studies show that medications may be helpful, but for what reason, we don’t know. And in more moderate depressions, they may not be helpful at all.

To fight depression, you need to combat its grip on many fronts: exercise, rest, journaling or using some kind of creative energy, therapy, self-acceptance, connection with others, recognizing trauma and the grief that you’ve never allowed yourself to feel, You’ve heard these things. But maybe you can’t make yourself do it. Or do it consistently.

That’s the complicated thing about classic depression. You’re fighting to become engaged outwardly, while struggling to break free of depression’s implosive force.

“I know I should exercise. It’s hard to make myself want to do it.”

“I don’t like to journal. I do it, but nothing changes.”

“Therapy doesn’t work. And it’s too expensive.” 

“I took pills one time and they made me sick.“

And so you quit. And depression remains.

 

Three Hurdles to Taming Depression… 

All of these statements are common to hear. Here are the hurdles they reflect — and what you can do about them.

Waiting to feel motivated.  

If you’re actively trying to confront your depression but are waiting to somehow be magically motivated to change, nothing will happen. You have to make yourself do the things that are likely to help, even when you don’t have a lot of energy or even hope. It’s tough. But putting motivation before action is putting the cart before the horse.

Afterwards, you’ll be enjoying the benefits of walking a mile, swimming a lap, or making yourself get out of bed. Whether it’s getting dressed for the day, or calling an old friend whose friendship you’ve let slip, action creates motivation. 

Kate fought me tooth and nail over the importance of exercise in managing her depression. Then one day, after a couple of years struggling with suicidal thoughts, she came in. “Well, I made myself put on a bathing suit and get into the pool. And it really helped. I’ve always loved to swim and suddenly, I found myself energized. I have to get up really early to get it done and I still have to make myself go sometimes, but after it’s over, I feel so much better.”

Getting regular physical exercise didn’t “cure” Kate, but it helped a lot. Just as importantly, it gave her a sense of control and a sense of hope-– when her depression seemed unmanageable.

Discounting small changes.

Healing comes from the cumulative effect of many small changes. I wish I had a nickel for every time a patient had said, “This isn’t really a big deal, but yesterday I….” Any change, any risk is a big deal, because you’re confronting your depression or anxiety in small ways. Those changes add up.

What can seem unimportant — what you tell yourself is no big deal — can be a very big deal. A patient who came into therapy after reading about perfectly hidden depression said, “The other day, I actually told my husband I didn’t have the same perspective he did, and I couldn’t go along with what he was saying. We talked and it went pretty well. He told me later that he couldn’t believe I actually said what I was feeling. He doesn’t think he knows me. And actually, he’s right. Because I don’t let him know me.”

Maybe this sounds easy for some. But it’s not for someone who’s been hiding what they really feel for years. 

Giving up because you had one experience that wasn’t helpful.

Depression can create tunnel vision. a tunnel where you only see the negative. For example, deciding that nothing will work because your first attempt wasn’t effective is problematic and paralyzing. You wouldn’t say to a child you cared about, “If one idea doesn’t work, don’t bother trying any more.” Or, “If you can’t do it easily the first time, give up.”

Nope. Persistence can pay off.

Sometimes this is an excuse because it’s so hard to admit there’s something wrong. You did it once and you don’t want to face another so-called failure.

It takes courage to not give up.

If one therapist doesn’t help, ask around and find one with a different style or treatment regimen. Look into the most recent treatments for depression, such as ketamine infusions. If you found yoga boring, take a Zumba class. If you’re nervous about prescription medications, then look for homeopathic alternatives. Sometimes you’ll be surprised at what actually helps. Sitting in the sunshine, writing a note to someone who’s in the hospital, striking up conversation with the six year-old next door, striking up any conversation in fact.. engagement is what’s important.

Engaging with life, with others, with nature.

Andrew Solomon wrote in his book The Noonday Demon, “The opposite of depression isn’t happiness, it’s vitality.”

Engagement brings with it vitality and hope.

 

You can hear more about mental health and many other topics by listening to my podcast, SelfWork with Dr. Margaret Rutherford. Subscribe to my website and receive one weekly newsletter including my weekly blog post and podcast! If you’d like to join my FaceBook closed group, then click here and answer the membership questions! Welcome!

My new book entitled Perfectly Hidden Depression has arrived and you can order here! Its message is specifically for those with a struggle with strong perfectionism which acts to mask underlying emotional pain. But the many self-help techniques described can be used by everyone who chooses to begin to address emotions long hidden away that are clouding and sabotaging your current life.

And there’s a new way to send me a message! You can record by clicking below and ask your question or make a comment. You’ll have 90 seconds to do so and that time goes quickly. By recording, you’re giving SelfWork (and me) permission to use your voice on the podcast. I’ll look forward to hearing from you!

Photo by Игорь Лушницкий.