5 Quick Ways To Ninja Depression

When depression hits hard, it can leave you feeling helpless or worse – hopeless. If you suffer from chronic depression, you are all too familiar with what I refer to as “sudden attacks” or “sudden intensity.” I am not referring to anxiety or panic attacks, although a sudden rise in depression intensity can trigger an anxiety or panic attack, I am referring to periods when depression feels overwhelming. You might feel helpless or even hopeless at times, but you have options, and there IS hope.

MASTER or SLAVE?

We don’t always feel in control, but we are, and we have the power to subdue depression, but sometimes we need short term help — a quick fix to get us through a rough patch or to fend off a sudden attack. I would urge you to focus mainly on long term solutions and treatments, BUT – we also need some short term options to survive the war. Remember, everyone is different, and there are endless options to explore. Here are my top 5 short term Ninja treatment options for depression.

1. Slow Focused Breathing – People that suffer from panic attacks should be familiar with this technique. The process is simple – inhale and exhale very slowly while focusing on your breathing. Count to 5 on each inhale and exhale (in your head). I’m not sure why it works, but it does work. I “think” the focused breathing serves as a form of distraction. We force our brain to focus on breathing and diffuse any negative swirling thoughts that might generate depression.

2. Aromatherapy – This is one of my top favorite options for short term and long term treatment. If you “think” that aromatherapy doesn’t work for you, I would suggest that you haven’t found the correct aromas. Go to a high-end candle or incense shop and take the time to smell all of the different products one-by-one. If one of the fragrances makes you feel relaxed, try it as an aromatherapy solution. When you identify your favorite scents, you can find oils, candles, and warmers on Amazon.

Pro Tip: You may require a combination of aromas. Try holding a couple of different candles next to each other and place your nose about 4 inches above both at the same time. My favorite is scent a combination is Cedar, Pine/Spruce, and Lavender.

3. Walking – Sometimes the best way to shake off depression is by walking it off. Do not dismiss this option if you haven’t tried it. There is a ton of research that supports walking as both a short term and long term treatment option for depression. Additionally, if you tried walking and feel that it didn’t work, try adding music. Consider listening to classical music during your walk. There is something called the “Mozart effect” with classical music and, at least with me, it appears to work. I know, right?

4. Write Out Your Thoughts – I’ll be honest, I thought this idea was complete crap, BUT – writing the articles for this blog has done wonders for my quality of life and my ability to control/handle my depression. As usual, I have no idea why it works, but it does. Writing down our feelings and experiences is a form of Therapeutic Intervention that we perform by ourselves. Most of my friends keep a journal, and that seems to be enough. I guess I’m a Deva, I need a blog, lol…

5. Healthy Distraction – I’ve mentioned this technique before, and it works. Find a “positive” way to distract your brain. Depression (at least for most of us) happens in the part of the brain that we use in our day-to-day lives. That’s why depression is so disruptive. Distraction is sort of like a short term reset button on the conscious part of our brain. Distraction is not as effective long term but can be very powerful in the short term when dealing with depression. Try it. What do you have to lose?

THE SWING OF THE BLADE

Depression swings in a cycle or pattern, but unfortunately, the pattern is different for each person. That’s why depression can be hard to diagnose, treat and predict. Identifying your cycle or pattern is critical in understanding and eventually taking control of your depression. Treating the symptoms can help, but taking control is the key to a better quality of life. Here are a few ideas on how to identify your cycle or pattern.

1. Learn Your Triggers – Figure out what triggers your depression or makes it worse. It is challenging to determine our triggers, but a supportive spouse, partner or therapist can help.

2. Time of Day – What time of day are you more depressed? Are you more depressed in the morning, in the middle of the day or at night? Sometimes it feels like “all of the time,” but you might be surprised if you take the time to research your daily pattern. This process can also help you identify your triggers.

3. Good Days – When you have a “good day,” write down your thoughts and then compare to how you feel when you are having a bad day. Honestly, this was more powerful than I expected. Comparing the difference between the two can be emotional too, so be prepared for that outcome.

NOTE: Emotions are healthy. Do not ignore your emotions or try to bury them. Processing emotion is similar to working out at the gym. We need those emotional experiences to build our “feelings muscles” and to have more emotional endurance. Yep, I know what you are thinking, and I concur, emotions suck, but unfortunately, we need them.

IDLENESS IS DEATH

The only thing that sucks worse than depression is doing nothing to fight back. Don’t sit idle and do nothing. Try everything you can to fight back. If you haven’t already, sooner or later, you will find the techniques and treatment options that you need to take your life back. Remember, drugs and Alchohol fuel your depression and make your problem more complicated. A glass of wine or a beer here and there is ok, but don’t use it to mask what you are feeling. Anything that numbs your emotions is not helping and is usually making your long term issues even worse (speaking from experience, not preaching). Find healthy ways to fight the monster and take your life back.

As always, with love and support…