The Forums › Forums › What is it? › Suggested first steps when professional help isn't an option? › Reply To: Suggested first steps when professional help isn't an option?
Hi Joe,diddo the same to you from me.
Hear!! Hear!!to all the above who have taken the time to support you here. To you Joe for reaching out and sharing your level of depression. There’s possibly not one who hasn’t felt what your feeling me included mate.
I have saught behavioural therapy for mine and my anxieties.
Some strategies I learnt.
Keep a gratitude journal.
It can be as simple as food to eat, a roof over your head, family or a pet to keep you company. A past or present thing.
Change the neg thoughts
Every time you have a negative thought change it for its positive, eg wish I, TO if I, if that’s hard think of something that lights you.. family member, pet, beach, favourite food, fav colour what ever it takes untill it gets easier.
Do someting nice for someone else. Doesn’t need to be big. Carry a bag. Give a smile. Say hello. Do it with enthusiasum even if it’s fake just for a minute that’s all. Watch what you get back from others. Not all the time but most. At the end of the day you can say whats good, what good you did today. You have an answer. This builds emotional reziliance to your negative talk to yourself because you are validating your worth with actions.
Facke it till you make it
No matter how hard it is there’s someone worse off. Help out at a food kitchen for the homeless and you will see more to be grateful for. .
Negative thoughts set up a cycle which changes the chemicals in your brain which perpetuates the cycle.
Break the cycle, exercise too and say an enthusiastic hi to those you see on your walk.
Neg creates neg positive creates positive. It all sounds so easy, I know it’s hard!. Just start with one thing and build on it mate. Buddhists say if you change your thoughts, you change your reaction to it. A few years ago I was planning my death. Layed on the bed could barely shower. Sooo glade I fought for me or I would have missed sooo many good things that have happened since. 9
Fight for you Joe. STAY CONNECTED. Yes we are humans who Inately need to be socially connected as we are social beings. Got to be a good friend to have a good friend. Make opportunities. Seek out a club, maybe a walking club or around something that you like or even used to like. Maybe a mentoring role share a skill/ knowledge you have through a club. Connect with a support group that supports fthose enduring depression.
Keep talking here with people that understand the chalenges and learn from what’s published here around all things ADHD. Stick with people who build you up, stay positive and flick the rest.
Will send out thoughts for you.
Sunshine days mate.
They will come 👍💚