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This is a discussion on Hints and Tips within the Alternative Treatment forums, part of the Treatment category; Hi All, I only joined yesterday and have to say that my mood has lifted due to the fact I ...

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Old 03-13-11, 04:15 AM   #1
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Hi All,

I only joined yesterday and have to say that my mood has lifted due to the fact I have finally found people that understand what I am going through and also due to the kind messages of support they have given me. For the first day I got out of bed (struggled a bit) and had a purpose and that purpose is to make a difference each day to someone or to me.

So I thought I would start a list of things that have helped me in my long road of recovery and battle with depression. I don't always do these as you know that concentration and memory can be impacted but here are some thing i wanted to bring to the forum.

1. Be kind to yourself. Keep a POSITIVE diary.
My positive diary started off as a tiny notebook and is now a proper A4 journal. It includes mundane things like managing to wash my hair but at least I did it!!

2. Stop those NEGATIVE AUTOMATIC THOUGHTS.
When you have one of these thoughts try to catch it at the emotion and before you act on it. For example, I used to think I am fat and ugly and worthless. Now when the thought comes into my head I think I am curvy, kind and caring and I reinforce this by telling myself an example of something I have done.

3. Sleep enhancement theray.
Although I take sleeping tablets I now use sleep enhancement as well. I was unable to read a book for 5 years due to concentration levels and my mind just doing overtime. Now I take me tablets and read for half an hour and my brain knows it is sleepy bed time. It soen't stop the nightmares but I am getting through my Patricia Cornwell collection which has made me feel achievement.

Anyway enough of my ramblings. i just thought that we could add to this and come up with what a good day could look like for us all when we are struggling. Take care all. xxx
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Old 03-13-11, 05:36 AM   #2
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This is lovely! and well done for trying to be positive through hard times, it's not easy.
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Old 03-13-11, 05:39 AM   #3
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Thank you for this, looks great and for sure it could make a difference!

One thing for you ladies out there which I do is that each morning when I get up and stand infront of the mirror I have written on the mirror: "You are Unique!" which I see everyday. And now Ive started to think I am unique :)
Before I had "You are special".
Could be worth trying! :)
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Old 03-13-11, 06:34 AM   #4
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Originally Posted by Personality Cancer View Post

3. Sleep enhancement therapy.
If you get a chance, I'd like to hear more about this. Thanks.
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Old 03-15-11, 03:34 AM   #5
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Loving your advise YassiSwe!! I have now invested in post it's and have them over my room telling me positive affirmations. They include -

I have good eye mucles and nice wrists.
I am a thoughtful person.
I am caring.
Live, laugh, love and learn.

And my facourite right now - I am in the process of positive change. Thank you. xxx
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Old 03-15-11, 04:06 AM   #6
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Hi sunlight,

I tried to private message you with more details however I have not been a member long enough. I hope you read this.

I was admitted to a hospital specifically to learn CBT, Sleep enhancement and other types of therapies. My assigned nurse taught me sleep enhancement due to my insomnia and nightmares. You have to be persistant and it does become a routine. I have added some links here that explains it much better than I could.

Sleep Hygiene
How to Sleep Well

It is a matter of trial and error as some won't work for you. Any clock in my room I turn away so that I can't see them when I am trying to sleep or if I am up during the night. I also wear a sleep mask as this helps keep my eyes closed and I can visualise quite well. I am not good with lowering my caffiene intake and have no energy to exercise at the moment. Oh and definitely try 'worry time'. Do not take your worries to bed. Take 20-30 minutes each day, write them down, deal with what you can and then lay to rest the others until the next day. I really hope this helps. Let me know how you get on.
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Old 03-15-11, 04:28 AM   #7
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i wanted to add

dont hope. noone will save you. do smth that makes u feel better now. do smth like that every day. dont wait for anything, dont expect any help. be sure to do smth good for urself every day....

face ur fears. the more u fear smth the more u need to talk/write about it. allow urself think and imagine how the worst of the worst scenarios would be. let it all out. imagine how u would feel and what would happen. try to live this through. imagine what will happen after that too. u might see that if u keep on writing /imagining the afters - that eventually life will continue even if this worst scenario happens. and that means that no matter what happens there is still a chance. so imagining what will happen allows u to be ready for it when it comes. and that gives so much power. because u are ready. because anyways u know that life continues. always. because u have a backup plan (get one!). and when u analyzed so thorougly ur fears - u will feel much better. it wont paralyze u so much. because evthg is so clear now. so this helps with fears. because these worst scenarios rarely happen but if they do - u are ready.
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