Author Archives: Mollie Player

Depression Cure #2: Tell Yourself You Don’t Really Want Friends, Anyway

person sitting on bench under tree

This is an excerpt from a memoir I’m currently writing, Thirty Cures in Thirty Years: A Depression Survival Story. It is a lighthearted book about the heavy work of mental health. For updates and availability info, subscribe to the right.

***

When I was in the fifth grade, I checked out the same book every month for the entire school year. Some months I read it little by little during free reading hour, but other months I just kept it in my desk, comforted by its presence and pretending it was mine. When I did read it, I scratched the edges of the pages compulsively—a comforting habit. As I did this, some of the paper would flake off under my fingernails, and I would flick it to the floor, then start scratching again on the next page. By the end of the year, the book was in a sorry state of repair.

The book was called The Bears’ House–Marilyn Sachs was the author–and it was the first great book I ever read. Years later, I discovered that I hadn’t understood the book; clearly, the mother was severely depressed and the children were severely neglected. Sachs’ masterly subtlety and her use of the first person limited point of view meant that she never used those words. Instead, she perfectly captured the loneliness of a child who had no friends and who ran home from school every day at lunchtime to feed her baby sister Kool-aid from a bottle as her mother slept through the child’s cries.

But it didn’t matter that the subtler aspects of the book’s substance escaped me. I didn’t read it because of the plot; I read it because it was sad, and because I liked the main character. Her name was Fran Ellen, and she was always alone, and it didn’t seem strange to her to be that way.

Somehow, that made me feel less strange, too.

By the end of that school year, when I had to turn the book in for the last time, much worse for my having loved it, The Bears’ House was more than a book to me.

It was an education, and a friend.

***

That year, I gave up on going to the playground where my aloneness might draw attention. Did I reject them first, or did they reject me? Maybe it was a little of both. At recess and at lunch, I would wander the halls or apply lip gloss in the girl’s bathroom, killing time by sitting on the white-painted radiator by the obscured-glass window that would have offered a view of the playground and the other kids.

Other times, I would sit on the concrete steps on the side of the school building, around the corner from the schoolyard. They were comfortingly solid and hidden and I don’t remember anyone ever finding me there. And other than a few moments of sudden joy, or satisfaction, or a spontaneous feeling of confidence brought on by some special circumstance, that is who I was back then: the girl sitting on the back steps, alone.

***

One afternoon that year, I returned from recess and joined the line at the drinking fountain. Standing there, waiting my turn, I started crying. No precursor. No inciting incident. I was just … crying. No one in line behind me said anything.

Soon, Natasha walked by. Natasha, my almost-friend–the only person in school I suspected might like me. She was different, too, but in a different way. She was a confident tomboy with an attitude. Seeing my tears that day, she had the decency to stop abruptly and ask me if I was okay.

I appreciated that. Someone noticed. I existed. But when I didn’t respond, she added something to her query: “What’s wrong? Is it … the drinking fountain?”

The drinking fountain? Natasha. Don’t you see that my problem is bigger than that? I’m not a little kid, crying because she’s thirsty and the fountain doesn’t work. I’m suffering here.

I didn’t say any of this to her, though. I didn’t know how to say it, and she wouldn’t have understood. I simply shook my head in defeat, and she walked away. Her comment incited enough shock and embarrassment in me that I was able to suppress my tears, drink some water, and return to the classroom with the rest of the kids.

I went on with my day as if nothing had happened, but something had happened: I’d been confronted with a hard truth. People didn’t feel the way I felt about life. They didn’t see the despair in it all. My perspective wasn’t understood, and I wasn’t, either.

Maybe I never would be. Maybe I was a tragic figure, like people in books. Maybe I was destined by God for suffering.

But that wasn’t all bad, was it? At least I was special. I had depth. That much I knew. I had hoped that Natasha saw it, too, but it seemed she didn’t. “What’s wrong?” she had asked. Didn’t she know that everything was wrong?

The whole world is wrong, Natasha. The other kids. The grownups. The unfairness. The bleakness. The suffering. The drinking fountain, Natasha, had absolutely nothing to do with anything, but if it did, it probably sucked, too.

Natasha doesn’t cry like this, ever, does she? Not ever. Only I feel this way.

Why didn’t a teacher see me cry that day? Or another day–one of the many? Why didn’t they notice I had stopping going to the playground, that I spent every recess hiding in the bathroom or on the side steps? Why didn’t my mom wonder why I never asked to bring a friend home from school?

I will never know.

***

My fifth grade teacher was a kind and insightful one, and looking back I see her efforts towards me were more effective than I then appreciated. She made small talk with me–even confided in me about small things–and tried to make sure I felt included. For group projects, I was placed with the weird kids, including Natasha, and every once in a while I found myself accidentally feeling confident.

For the first few months of the new school year, Natasha and I were buddies. We passed notes during class and occasionally I would even join her on the playground at recess. She and I and another girl, Sandy, knew each other from the year prior, and the other girls in our combined fifth/sixth grade classroom were a year older (our struggling Catholic school had only a handful of students per grade). And so, it seemed natural for us to attach ourselves to each other–at least, it did for a time.

It wasn’t long before the beautiful Sandy was drawn into the older girls’ clique, though. It was hard to watch, but I’d expected it. The leader of the sixth graders was the school’s most popular girl and child model, Freya. She collected admirers. No one was safe. As I made no attempt to ingratiate myself with her (I knew a losing battle when I saw one, and besides, she was an asshole), she went after everyone around me instead.

Now it was just Natasha and I, and I began to wonder how long she’d hold out. We hadn’t experienced the gravitational force that was popularity yet. Could we just ignore it, much like we ignored the boys?

Already imbued with the hubris of religion, I saw the rivalry as good against evil. Which is why it was so hard losing Natasha to the other side.

***

It happened quickly. One day, in the girls’ bathroom, as I sat on the radiator, killing time, Natasha made a dramatic entrance.

“I’ve been looking for you,” she said.

“You have?”

“Yeah. I wanted to play. Have you been in here the whole recess?”

I nodded my head.

Looking for me, I knew, was Natasha’s way of siding with me–at least temporarily. Lately, things had been coming to a head. So rather than joining her, pretending I was okay, I gave expression to what had been on both our minds.

“You can’t go back and forth,” I said with the conviction of the utterly wrong. “You can’t just hang out with them and then me and then them again. You have to choose.”

It was kid logic. So of course, Natasha saw its sense immediately. She agreed to choose, but said she’d have to think about it first.

Towards the end of that day, during a short break between lessons, Natasha came up to me and abruptly said, “Hey, Mollie. I choose you.” 

“Really?” I asked. 

She nodded, businesslike. I sensed that she had convinced herself it was the right thing to do.

I smiled, and till the end of that day, we were best friends. Then, the next day, Natasha spent recess with Freya and the others. 

Later than day, she found me again. With a touch of defiance, she said, “I just wanted to let you know, in case you haven’t already figured it out, that I changed my mind.”

I nodded sadly, but I understood. This was never going to go my way.

I was no fun.

***

With my support system at school pared down to one person–my teacher–I needed additional ways to prop myself up. The good-versus-evil story that had given me legs in my conflict with the popular kids was a great candidate, with handy evidence: these people weren’t even real Christians. I was good, and they clearly were not, and so it was just as well that we didn’t hang out.

I didn’t want to be friends with them, anyway.

“They’re bad influences,” my mom told me. “Don’t cast your pearls before swine.”

It was scripture.

And so, by the time I got to the sixth grade, I wasn’t just a loner.

Now, I was a snob, too.

***

Marriage is awesome … most of the time. Get Fights You’ll Have After Having a Baby: A Self-help Story at your preferred book retailer today.

Guest Post: Stick To Your Plan Not Your Mood

notebook

I’m reblogging this post today since it’s so relevant to the theme of my blog … and so well-written, too! It’s also a great reminder to take with us into the new year.

In addition, I’m looking for true personal success stories about depression management and mental health improvement, so if you have a story to share and would like to be featured on my blog, let me know!

Depression Cure #1: Don’t Make a Big Deal About It

a kid sitting on a swing while holding on a metal chain

This is an excerpt from a memoir I’m currently writing, Thirty Cures in Thirty Years: A Depression Survival Story. It is a lighthearted book about the heavy work of mental health. For updates and availability info, subscribe to the right.

***

When I was in the first grade, I had a best friend. Of course, there wasn’t much competition for the title. My other friend, Joanne, had, in an act of great disloyalty and performed with great indifference, moved away several years prior.

Sydney was petite, blonde and unarguably pretty, made prettier next to my less graceful figure and plain face. I was shy—terribly shy—and she was … well, normal. We wouldn’t have been friends in school.

She was my neighbor, and our 1980s-era parents didn’t drive around to playdates, so in a way, she was stuck with me. In summers especially, we played together nearly every day, even though it was clear that at times, I annoyed her terribly.

I followed her around. I copied her, as kids do. She was the alpha to my beta. Yet, in those simple days void of personal reflection, the strategy worked pretty well. Most of the time we had fun together, choreographing backyard dance routines and teaching ourselves how to do cartwheels. We remained close, until one day in the summer before the second grade, she announced she’d be moving—in a week.

Other than events whose significance I wasn’t aware of at the time of their occurrence, this was my first defining life moment.

Our last playdate came. We spent it in my backyard. I don’t remember what we did, but there was a swing set and, if I recall correctly, clear open skies. Maybe we swung side by side, noticing the beauty of the day without noticing we were noticing. Kids do that, too. Before her parents arrived to pick her up and whisk her off to their new city, we discussed how we would say goodbye.

“Will we cry?” we wondered. “Will we kiss? What will we say?” But when, all too soon, her parents beckoned her to the car, the moment wasn’t as sad as it was awkward. Not knowing how to express our sadness, we quickly hugged and said goodbye, and after she left, it wasn’t sweet sorrow. It was just sorrow.

My best friend, my only friend, was gone.

***

A few weeks after the move, I got an unexpected letter. It was from my summer camp counselor who had heard that I wouldn’t be attending camp that year.

When my mother came to read it to me, I was in the backyard on our swing. I wasn’t swinging now, though. I was staring down at the ground, noticing how the gentle movement of my feet traced lines in the dirt.

The first thing I noticed when my mother interrupted my thoughts that afternoon was the uncharacteristic timidity of her voice. Was she … embarrassed? Why is she embarrassed about a letter? I wondered. This must be a pretty big deal.

It was from Mrs. White, she said. She gave me the already opened letter.

“I know it’s sad when a friend moves away,” I read silently. “But I hope you’ll change your mind and come to camp anyway. We want you here.”

The letter was nice. But my mom’s awkwardness as she handed it to me made me wonder. Did Mom feel sorry for me? Did she think I was sad or something? Had she discussed my feelings with other people?

Am I sad? I don’t know. I hadn’t thought about it till then.

“So what do you think, Mollie?” Mom asked gently. “What should I tell her? Do you want to go?”

I looked back down at the ground, missive still in hand. “No,” I told her. “It’s not that much fun anyway.”

Mom didn’t press the issue, and I was glad for that. She returned to the house and I returned to my thoughts.

I am sad, I realized. I’m not crying. I’m not physically hurt. But I am sad, and people can tell. And it’s not just right now.

I’m sad a lot.

It was true. And to me, it was a significant realization.

I was sad, and other people could see it. They knew.

***

When my father, who suffered from depression much of his life, would describe me as a baby, he’d say that I often had a “worried, thoughtful expression” on my face.

“There was a little wrinkle between your eyebrows,” he’d tell me. “You were so cute.” Maybe to my father, my seriousness was a sign of intelligence. Or maybe he appreciated that I took after him.

Either way, I wonder: did I already understand what I was getting myself into?

I was a serious kid. Maybe … a bit too serious? In pictures from young childhood, I see genuine smiles, but I also see contemplation, confusion, chronic boredom and unanswered questions.

My mom called me “sensitive,” but I knew the label covered up something else–something bigger. I’d been lonely for a long time, and now my one friend was gone. There would be no one to fill in the gap that she left–not for a long time.

***

One afternoon before I was yet school age I sat in our living room, re-reading the handful of children’s books we owned. Where was Mom? She might’ve been on the phone. For hours on end, she would gossip with her friends from church and Avon (a Mary Kay-style multilevel marketing company) while my older brother, younger sister and I would watch television and play outside. In later years, as her own depression grew, she gave up all three pursuits: makeup, church, and friends. For both of us, our social lives were a reflection of our sense of well-being.

On our eighties-chic light blue carpet, I spread out the books and studied them, one by one. Then, bored of the activity, I lay quietly and thought. Recalling saying goodbye to my brother that morning as he caught the bus for school and wishing for someone to play with, I had a strange thought: Is something wrong with me? What if I’m … retarded? That was the word we used then for people with Down Syndrome. I tried on the idea, slowly turning it in my mind. What if I’m retarded and no one wants to tell me because they’re afraid it will hurt my feelings? It was my first thought experiment.

After considering the evidence, I assured myself it couldn’t be true–my mom always told me I was smart and praised me for teaching myself to read at age three. So why did I feel so different? And why didn’t I feel good and smile a lot like the other kids? And what was I feeling, anyway? I had so few answers, and so many questions, most of which I didn’t even know how to ask.

And who would I have asked, anyway? What would I have said? Throughout childhood, the idea of confiding in someone about a serious personal difficulty just never occurred to me. I was different, I figured. I’d always be this way.

No sense in making a big deal about it. 

***

Other early memories corroborate the narrative of myself as a fundamentally lonely, withdrawn child: The time I relieved my bladder at my desk because I was too shy to raise my hand and ask to use the bathroom. The times I excitedly reorganized my bedroom and carefully planned my outfit for the rare playdate my mom set up for my sister and I with the kids of one of her friends. How many of these were there altogether? Four? five?

One day at recess (was I in the second grade?) a boy pointed to my feet and said, “Don’t you need new shoes?” He was right: the soles had completely worn through and one of them flapped a bit, separating from the fabric uppers, as I walked. I liked those shoes. I was comfortable with them, and I hadn’t even thought to ask my mom for another pair.

One Christmas, I received the present I’d been hoping for–a talking spelling computer. When I tried to use it and realized that, right out of the box, it was broken, my mother told me she would replace it as soon as she could. I nodded a reply, but somehow I knew she never would, and she never did.

One day in the third grade I cried in class, devastated, after being scolded by the German nun who had taught that grade at our small Catholic school for as long as anyone could remember. I had reversed the i and e in the word “friend,” and the teacher’s severity was not only embarrassing–it was a betrayal. Though the kids didn’t like me, the teachers always did, and being humiliated by her felt like losing an ally.

Often, basic tasks of self-care went undone. There’s a memory of my mother frantically insisting that my sister, brother and I brush our teeth before a rare dentist appointment. I was a bit annoyed by this, and also a shade doubtful: Why are we brushing them now? It’s too late, Mom. He’ll figure it out.

I didn’t brush my hair regularly, either. When finally my mother decided things had gone too far, she wet my hair with No More Tears shampoo (a splurge of a purchase that she showed me proudly) and worked through the knots one by one.

To her disappointment, there were tears.

***

The last time I remember being truly happy during my youngest years was when, a year or two after her move, Sydney came to town and visited for an afternoon. We played in the living room, hanging various important documents all over the walls of our “office.” But what I remember the most is the pit-of-the-stomach sadness I experienced when her mom finally said she had to go.

Sydney and I begged for ten more minutes.

“Ten more minutes,” her mom told us. All too soon, she came back. Then Sydney left, and it was over.

I didn’t know when I’d play with a friend again, but I guessed it would be a long time.

I guessed right.

In that moment, something inside me broke, and though it healed, I was never quite the same. From that moment on, I was no longer a child.

I no longer believed everything would be okay.

***

I wasn’t right about that, exactly; eventually, I would be okay. But it would take a long time to get there. In the years to come, I’d try numerous remedies for my lifelong chronic depression, and though they wouldn’t all work, some would.

Have I tried thirty cures in as many years? Or have there been more than that? Either way, for me, self-improvement has been a lifelong job. Fortunately, it’s a job that I have since figured out how to do–most of the time. And it’s a job that I like most of the time, too.

Anyway, mental health, I’ve learned, isn’t free for anyone–even for people who are naturally cheerful.

It’s always earned.

There are no exceptions.

***

As an undergrad, I majored in English and History, specializing in ancient Greece and Rome. A few years ago, I revisited some of the authors I might not have fully appreciated as a twenty-something. This included works of stoic philosophy like The Trial and Death of Socrates (the trio of dialogues individually known as The Apology, Crito, and Phaedo), Meditations by Marcus Aurelius and Letters from a Stoic by Seneca. Other authors I read or reread around this time echoed some of their themes: Ralph Waldo Emerson. Henry David Thoreau. Augusten Burroughs. A guy named Mark Manson wrote a book called The Subtle Art of Not Giving a F*ck, and it was every bit as profound as the title suggests.

By this time, I’d been a self-help writer for about fifteen years and a mental health counselor for about five. Many of my books and stories coalesced around the themes of depression treatment and of the mental fortitude such a disorder calls for. What do I most want to say? I’d often ask myself, as all writers do. What is the one thing I want everyone to know?

Inspired by my recent reading, the answer came easily: I want to help people see themselves as survivors, not victims. To take responsibility for their mental health–to see it as a job.

And here, now, was Socrates: “He who is not contented with what he has, would not be contented with what he would like to have.”

And here, now, was Seneca: “Difficulties strengthen the mind, as labor does the body.”

And here, now, was Marcus Aurelius: “You have power over your mind—not outside events. Realize this, and you will find strength.”

I’m a stoic, I realized. I just didn’t know it till now.

And so, this is a book about depression–my depression, specifically.

But it is also a book about survival.

***

Marriage is awesome … most of the time. Get Fights You’ll Have After Having a Baby: A Self-help Story at your preferred book retailer today.

Things Don’t Cost What They Cost

It’s as true of a blender as it is of a dog: things don’t cost what they cost. They cost what they cost to buy, maintain, move around and store. All these factors cost money (yes, space alone costs money: square footage is the number one factor in home price, and have you seen your heating bill lately?), but there are several other costs to consider, and both are more valuable than cash. The first is the cost of your time: the sheer number of minutes that add up to hours that add up to days that you spend rearranging, cleaning, protecting, and working around your stuff. And the second is the cost of your emotion . . .

For the purposes of this book, the terms “bare” and “naked” aren’t so much about wearing no clothes as they are about wearing nothing that distracts from your beauty.

It is the total and complete absence of clutter.

***

This is an excerpt from my most popular book to date, The Naked House: Five Principles for a More Peaceful Home. Get it today on Amazon, Walmart.com or your book retailer of choice.

Everyone Told Me It Was Normal to Be Nervous

This is chapter one of my book, Fights You’ll Have After Having a Baby: A Self-help Story. Previously available at Amazon, Barnes and Noble and other online retailers, it is now available at Walmart as well. Get your copy today and don’t forget to leave a review.

*

Everyone told me it was normal to be nervous. More than nervous—freaked out. Insecure. You’re going to let us take her home now? By ourselves? they remembered thinking before leaving the hospital. Are you sure that’s such a good idea?

And actually, it was pretty weird. The nurses taught me how to latch the baby, how to change a diaper, how to adjust the straps on the car seat. They helped Matt and I get the swaddle neat and tight. But they didn’t say a word about, well, parenting. Crib or bed? Feeding schedule or no? Go back to work or stay at home? All of the hard decisions were saved for another day, not this day, the day Poppy was born.

I labored at the hospital, Matthew there and gone again, making trips between the delivery room, various eating establishments and home. While he distracted himself with errands, I distracted myself with an audio book, trying not to wish he was nearby. Thing was, I didn’t want him there. I really didn’t. I didn’t want to have to have a conversation. But if he would have held me–just that, and nothing more–that might have been all right.

It took two hours for the pitocin to kick in, and in late afternoon the real labor came. For this, Matthew did hold me, both my head and my hand, offering his body as leverage. When the midwife told me to curl, Matthew pushed my legs to my head, and laughed at how hard I pushed back. Lots of pushes. Lots. So many. So many. Then the head was visible, and the midwife asked if I wanted a mirror.

“Yes!” I said.

“No,” said Matt at the same time. Then: “You do, Hon? Are you sure?”

“Yes,” I said. “Of course I do. Don’t you?”

The midwife positioned it for me, and I saw my baby for the first time.

It didn’t look like a baby.

Three more pushes. Hard pushes. Long ones. Then: relief. The head was out, and with a last push for the body, Matthew and I became parents.

Matthew looked at the baby, then at me. “It’s a girl,” he announced.

“We know that already,” I said, laughing.

“She’s beautiful,” he said.

“But we knew that, too.”

“Of course we did. She is perfect.”

The midwife put Poppy, now crying heavily, on my chest. As I smooshed my breast against her mouth, Matthew put his hand on her soft hair.

“There she is.”

“There she is. She is ours.”

* * *

Late that night. Matthew gone again. He didn’t want to sleep on the pull-out. And as I soon learned, it was just as well. No, not just as well; it was better.

I got to spend the whole night with just her.

No sharing. No small talk. No deciding. No details. No normal life stuff. Just life. Just the room, the dark, except the street lamps below the half-drawn blinds, and a simple light behind the bed dimmed to almost nothing.

So this is motherhood, I thought as I stared at Poppy’s face. This is who I am now. Strange that I’m not scared. Everyone says you’ll be scared. But I feel good. I feel confident. It feels simple.

Here’s this little alive thing, sort of like a plant, except that I am her air and sunlight, her photosynthesis. She needs me completely, and I accept the challenge. That is the way this thing works.

It’s the most straightforward relationship I’ve ever had.

Honestly, that was it. That was my conclusion. I would be the giver, she’d be the taker—and I was fine with that. It was when I expected something, when I needed someone to behave a certain way—that was the situation I worried about.

Which is why lying in bed that night, there was only one thing I was worried about, and it had nothing to do with the baby.

It was Matthew.

What’s he going to be like, now that we have a kid? I wondered. Will he be the same person? For that matter, will I? Will being parents affect the way we treat each other? How we are together?

How will our relationship change?

And as it turned out, I was right to be nervous. Because while that first year with Poppy was one of the best of my life, it was the worst for me and Matt.

* * *

The following day, the hospital. Only that room in the hospital, and the bathroom adjoining it. Nothing more. Matthew came and went, bringing meals, bringing news. We opened a few presents, saw doctors, did paperwork. I slept a bit, too, Poppy next to me on the bed, though the nurse had advised against it. When I had to change my pad, the nurses helped me to the bathroom. They changed all of Poppy’s diapers and held her when she cried. It was the first time in my life I’d been waited on so thoroughly, and I relished it. I didn’t want to leave.

The following morning, Matthew arrived at 9 a.m. to take me home, and I delayed the departure as long as possible. When the time finally came—it was close to noon—I took a long last look at the room.

Maybe it was nostalgia. Sentimentality. Hormones. Or maybe—just maybe—it was more than that. Maybe it was the inkling I’d had the night before about Matthew.

Maybe I was sensing the learning curve ahead.

Yes, that was it. Just hours after giving birth, I had the mom thing figured out. I didn’t know how to do anything—not even change a diaper—but I knew how to be alone with my child. But four years into my marriage, I still didn’t know what Matthew expected of me, what he didn’t expect of me, and, most important, what to expect of myself. When it was just Matthew and I, this oversight didn’t matter. I compensated for not understanding what he really needed by giving him more of what he wanted, which worked fine. But now—now I had a second relationship to consider. My usual coping strategies wouldn’t work.

Even before Matthew and I arrived home the tension between us had begun. Matthew wasn’t himself. He was irritable. Hurried. Though whether due to jealousy, neglect or just impatience, I’ll never know.

He tried to hide his annoyance with humor. “Should’ve had a home birth.”

I responded with a tight smile and forced laugh. “I liked it there,” I said.

“Yeah, I noticed. Thought you were going to sprain an ankle so you could stay.”

“Don’t begrudge me my reward,” I told him, smiling again. “Besides, I thought about it. Wouldn’t’ve worked.”

The things I didn’t say: “Why do I have to bring up the pain of childbirth this soon?” “Why aren’t you happier?” “Why aren’t we celebrating?” I wanted the day we left the hospital to be special, an occasion. Instead, I just felt sad to go home.

Maybe it was too much to expect him to know how I felt, how I wanted him to support me on that day. But a small gesture made in that tender time would’ve gone a long way towards lessening my fears. He could’ve held my hand. He could’ve told me how proud he was of me. He could’ve just asked me what I needed. It would’ve taken so little, almost nothing—but instead, he chose jokes and I chose smiles.

The first two weeks after the baby was born, I cried nearly every night before sleep. A few times, Matthew heard me; he came to the bedroom and asked what was wrong. Each time I told him the same thing.

“It’s just hormones, Hon. I’ll be okay.”

I was working too hard. That was part of the problem. I always had and didn’t want to stop. Baby in the chest carrier, I cooked, cleaned and, my favorite, organized. There’s never an end of things to organize.

Part of me realized the emotions were normal, and that I wasn’t taking good enough care of myself. Another part of me, though, blamed Matthew.

He wasn’t helping enough. That’s the truth, unvarnished. He didn’t seem to know how to, really. While my life had changed completely—no more day job, constant sleep interruptions—he was quickly back to his usual routine. Work. Eat. Play. Sleep. Weekends: basketball, projects. Which is why, during those first few weeks with Poppy, I felt all the good stuff you’re supposed to feel— gratitude and love—I felt a lot of bad stuff, too. I was scared. I was angry. But mostly, I was sad. Sad that things weren’t right with me and Matt.

*

Fights You’ll Have After Having a Baby is my favorite thing I’ve ever written. Previously available at Amazon, Barnes and Noble and other online retailers, it is now available at Walmart as well. Get your copy today and don’t forget to leave a review.

Depression Treatment Options Roundup: Option Forty-eight

photography of a woman meditating

This is an excerpt from a book I recently completed called Get We Get Better: 48 Treatment Options for Chronic Depression. Following the mental health journey of depression survivor Ruth, it offers numerous practical, evidence-based strategies for improving your physical, behavioral, vocational, relational, cognitive and emotional health. For updates and availability info, subscribe for free to the right. I post two or three articles per month, mostly on the topic of depression.

***

Treatment option 48: Just letting it be

Many problems are fixable. Habits can change. Thoughts and perspectives can be shifted over time. But feelings are sense experiences that last as long as they last, and don’t need to be tampered with directly.

Good feelings come … and good feelings go. Uncomfortable feelings do the same. When in doubt, and when nothing else brings relief, just let your difficult feelings be. Notice them and remind yourself that they, too, shall pass, and that in the meantime, you are strong enough to handle them. It might be easier than you expect.

Get comfortable with being uncomfortable, I tell my clients. Most problematic behaviors are unhelpful and unmanageable solutions for temporary and manageable emotions. Learning how to feel your feelings will help you begin to self-identify as a strong person. It might also keep you out of trouble.

Someone gossiped about you at work yesterday? You’re not sure what your partner meant by that weird comment? Your kid is acting up … again? In these cases and countless more, the best strategy is often to say and do nothing. Defensiveness, hostile questioning and over-lecturing can make the situation worse.

Feel the feeling fully, then let it pass. Later, if there’s anything that needs to be said or done, the right course of action will become clear. This wait-and-see strategy is even more important when you feel frustration or anger with someone in your life. Practice feeling the desire to react harshly or fix the person in some way, without acting on it. You can have a needed conversation later. Your loved ones should feel safe to make mistakes or make choices you don’t agree with.

I’ve mentioned Tara Brach’s book, Radical Acceptance, already. But that’s appropriate, since I recommend reading it twice. In this part-memoir, part-self-help offering, Brach makes a compelling argument for allowing feelings to pass through you in a natural, non-judgmental way. She also does a pretty good job convincing the reader that doing so actually decreases the length and frequency of difficult emotions over time.

An important caveat: Don’t prolong a difficult feeling unnecessarily through rumination, self-recrimination and longer-than-necessary conversations with friends on the topic. These reactions can be tempting, but they don’t honor your emotional experience as it is; instead, they distract from the original source and its inherent meaning, and make it about something else.

If desired, add “just letting it be” or “feeling your feelings” to your list of emotional coping skills.

***

No gurus. No easy answers. Just real stories from people on the path. Get The Power of Acceptance: One Year of Mindfulness and Meditation at your preferred book retailer today.

Depression Treatment Options Roundup: Option Forty-seven

clear glass candle holder

This is an excerpt from a book I recently completed called Get We Get Better: 48 Treatment Options for Chronic Depression. Following the mental health journey of depression survivor Ruth, it offers numerous practical, evidence-based strategies for improving your physical, behavioral, vocational, relational, cognitive and emotional health. For updates and availability info, subscribe for free to the right. I post two or three articles per month, mostly on the topic of depression.

***

Treatment option 47: Doing a grieving ritual

Allowing our emotions to move through us is an important life skill, and it’s even more important during times of grief. When we avoid the grief process, our natural need to express our feelings is submerged and depression can result.

A therapist I once knew liked to say that grief is like a pitcher full to the brim with water. Every time you allow the feelings to come, honoring them, you pour some of the water out. Though the pitcher might never empty completely, in time, it lowers to a manageable level. It’s lighter.

At times, your grief might surprise you. The subconscious has different needs and responses than the logical mind does. During times of mourning, honor your intuitive needs, even if others prefer a different way of expressing their sadness.

Grieving rituals can significantly aid the healing process. There are many of these, including (but not limited to) the following: holding memorial services, reminiscing with others, creating photo albums, hanging pictures, creating works of art, writing poems and more. A ritual I especially like is writing a letter to your loved one, telling them everything you feel the need to say, to help you gain a sense of closure. Another idea is making a list of significant memories of your loved one. This can help calm your subconscious need to continually recall the details you fear forgetting. Many grief rituals help you relax in the knowledge that you can always revisit the memories–that there is a place for them somewhere in your home.

Grief is a beautiful thing. It deepens us. It makes us more empathetic. It teaches us about ourselves and makes us emotionally stronger. It also honors the one we lost. In The Odds: A Love Story, Stewart O’Nan writes, “You couldn’t relive your life, skipping the awful parts, without losing what made it worthwhile. You had to accept it as a whole–like the world, or the person you loved.”

If desired, add “doing a grieving ritual” to your list of emotional coping skills. You might also want to list specific rituals that feel helpful to you.

***

No gurus. No easy answers. Just real stories from people on the path. Get The Power of Acceptance: One Year of Mindfulness and Meditation at your preferred book retailer today.

Depression Treatment Options Roundup: Option Forty

green grass during sunset

This is an excerpt from a book I recently completed called Get We Get Better: 48 Treatment Options for Chronic Depression. Following the mental health journey of depression survivor Ruth, it offers numerous practical, evidence-based strategies for improving your physical, behavioral, vocational, relational, cognitive and emotional health. For updates and availability info, subscribe for free to the right. I post two or three articles per month, mostly on the topic of depression.

***

Treatment option 40: Using a safe topic

That stream of worrisome, yet seemingly uncontrollable, thoughts? That’s called rumination, and it can significantly contribute to depression. When you catch yourself tuning into the worry channel in your mind, make the choice to gently change it to a different program. One way to do this is by deciding on a safe topic–a subject you can focus on anytime–beforehand.

Safe topics can be almost anything, but in general, stick with something familiar and enjoyable to think about–cooking, crafting, sports and the like. Creative pursuits are good choices because they often involve problem-solving, an activity that engages the thinker and promotes logic-focused, rather than feelings-focused, thinking. Writers might try to plan out their next plot, and gamers might mentally explore a world. Travelers can plan their next trip and anyone can imagine a restful, peaceful place they’d like to be. If more complex topics like these don’t work for you, though–maybe stress is causing you to lose focus–try something simpler, like a repeating mantra or doing a body scan meditation. You can also list the things you’re grateful for, which builds healthy neural pathways at the same time.

Using a safe topic can be helpful anytime anxiety hits, but it’s particularly useful while laying in bed at night. It allows us to move our minds away from financial, work and family concerns at a time when we are most susceptible to irrational fear. If your mind often kicks into overdrive at exactly the wrong time–a time meant for relaxation–try a few different safe topics and see which works best for you. People who experience sleep anxiety might be especially helped.

If desired, add “using a safe topic” to your depression treatment plan. You might also want to write down more specific ideas to try.

***

No gurus. No easy answers. Just real stories from people on the path. Get The Power of Acceptance: One Year of Mindfulness and Meditation at your preferred book retailer today.

Depression Treatment Options Roundup: Option Forty-two

photo of cup near flat screen television

This is an excerpt from a book I recently completed called Get We Get Better: 48 Treatment Options for Chronic Depression. Following the mental health journey of depression survivor Ruth, it offers numerous practical, evidence-based strategies for improving your physical, behavioral, vocational, relational, cognitive and emotional health. For updates and availability info, subscribe for free to the right. I post two or three articles per month, mostly on the topic of depression.

***

Treatment option 42: Using constructive distraction

Yes, you’re allowed to watch that movie, play that game or otherwise zone out for a time. Life is hard. Go easy on yourself when doing so seems like the most healthy choice. A big part of emotional regulation is mastering the art of moving in and out of feelings-focused and thoughts-focused moments. In fact, this might be one of the hallmarks of emotional strength and good mental health. 

When you’re able to acknowledge and experience a difficult feeling, then after a moment move away from it and back again as needed, you reinforce to your brain that emotions are manageable. You learn how to avoid overwhelm by giving yourself time to regroup and regulate. The key is to pay attention to your intuitive wisdom.

Do you need to spend some time journaling or talking through your feelings? Or would it be best to simply place your mind elsewhere for a time? With some reflection, you might be able to determine if it would be best to take a breather and focus on something outside yourself, or if you’ve been overusing this strategy lately in order to avoid your feelings.

If desired, add “use constructive distraction” to your list of emotional coping skills. You might also want to write down more specific ideas to try.

***

No gurus. No easy answers. Just real stories from people on the path. Get The Power of Acceptance: One Year of Mindfulness and Meditation at your preferred book retailer today.

Depression Treatment Options Roundup: Option Forty-six

pexels-photo-699122.jpeg

This is an excerpt from a book I recently completed called Get We Get Better: 48 Treatment Options for Chronic Depression. Following the mental health journey of depression survivor Ruth, it offers numerous practical, evidence-based strategies for improving your physical, behavioral, vocational, relational, cognitive and emotional health. For updates and availability info, subscribe for free to the right. I post two or three articles per month, mostly on the topic of depression.

***

Treatment option 46: Reaching out to a friend

The drive to talk is a healthy, reasonable one. Verbal communication, whether through talking or writing, is one of the ways the feelings parts of the brain make connections with the logical, rational parts of the brain.

When you talk through a difficult situation or emotion, you come to understand it better, especially if your listener allows you to fumble through a few false guesses as to what is bothering you without changing the subject, providing pat answers or interrupting. When emotions are high, your first blurted-out pronouncements might not be rooted in fact. The longer you are heard by a non-judgmental, deeply listening ear, the more self-corrections you are able to make and the greater the likelihood arriving at true understanding becomes.

If you’re not sure the person you want to lean on has fully developed their listening skills yet, cue attentiveness by starting with something like, “Hey, do you have time to listen? I have something going on.” You might also want to let them know that you’re looking for validation, not solutions or arguments. If they slip into fix-it mode, gently bring them back by reminding them you just want to talk about your feelings right now.

If desired, add “reaching out to a friend” to your list of emotional coping skills. You might also want to list the names of several people that you feel comfortable talking to in times of distress.

***

No gurus. No easy answers. Just real stories from people on the path. Get The Power of Acceptance: One Year of Mindfulness and Meditation at your preferred book retailer today.

Depression Treatment Options Roundup: Option Forty-one

four rock formation

This is an excerpt from a book I recently completed called Get We Get Better: 48 Treatment Options for Chronic Depression. Following the mental health journey of depression survivor Ruth, it offers numerous practical, evidence-based strategies for improving your physical, behavioral, vocational, relational, cognitive and emotional health. For updates and availability info, subscribe for free to the right. I post two or three articles per month, mostly on the topic of depression.

***

Treatment option 41: Doing a visualization exercise

Closely related to meditation and mindfulness is the practice of purposeful visualization. Though in recent years the technique has often been used for goal achievement and performance enhancement, it is also helpful for emotional regulation.

Choosing a calming mental image and focusing on it in a quiet environment for a time can relax the body and calm the mind. It can also reduce physical pain. The imagery you choose should feel natural and healing, such as an ocean, a sunset, a candle, a forest or a starry night sky. Abstract images are also popular, especially when accompanied by a helpful narrative. Some people enjoy imagining healing waters or energies flowing through their body or a loving source enveloping them.

If desired, add “using visualization” to your list of emotional coping skills. You might also want to write down specific ideas to try.

***

No gurus. No easy answers. Just real stories from people on the path. Get The Power of Acceptance: One Year of Mindfulness and Meditation at your preferred book retailer today.

Depression Treatment Options Roundup: Option Forty-five

blue skies

This is an excerpt from a book I recently completed called Get We Get Better: 48 Treatment Options for Chronic Depression. Following the mental health journey of depression survivor Ruth, it offers numerous practical, evidence-based strategies for improving your physical, behavioral, vocational, relational, cognitive and emotional health. For updates and availability info, subscribe for free to the right. I post two or three articles per month, mostly on the topic of depression.

***

Treatment option 45: Using sensory stimulation

Sensory stimulation takes many forms. Any pleasant exercise that engages your sight, hearing, touch, taste and smell can move you out of a mental rut, bring you back to the present moment, and help calm your nervous system. The best part: you can do them almost anywhere.

One widely used technique is tapping, which involves tapping specific points on your body, such as your forehead, temples, and fingers, to release built-up tension. Emotional freedom technique (EFT) is a popular form of this technique. Another option is skin rubbing: briskly rubbing the palms of your hands together or stroking your arms, legs, or face to bring awareness back to your body. 

It’s okay to get creative with this. Some people like holding ice cubes, using aromatherapy oils or playing with a sensory toy. My favorite sensory exercises, though, are the ones I enjoy doing anyway. Taking a hot bath, taking a cold shower, listening to music, getting fresh air, lighting scented candles and enjoying a cup of coffee next to a window with a view of nature all help me come back to myself and reset.

If desired, add “using sensory stimulation” to your list of emotional coping skills. List specific sensory activities as well.

***

No gurus. No easy answers. Just real stories from people on the path. Get The Power of Acceptance: One Year of Mindfulness and Meditation at your preferred book retailer today.

Depression Treatment Options Roundup: Option Forty-four

person wearing white and black mid rise sneakers at borobudur indonesia

This is an excerpt from a book I recently completed called Get We Get Better: 48 Treatment Options for Chronic Depression. Following the mental health journey of depression survivor Ruth, it offers numerous practical, evidence-based strategies for improving your physical, behavioral, vocational, relational, cognitive and emotional health. For updates and availability info, subscribe for free to the right. I post two or three articles per month, mostly on the topic of depression.

***

Treatment option 44: Using a physical release

Many people report that their depression has an inner voice, and that voice gives reliably bad advice. It encourages them to ruminate, to avoid friends and family, to eat too much or not at all, and, of course, to stay in bed. All day.

The good news: depression’s recommendations are so reliably unreliable that taking the opposite action almost always helps. Get out of bed. Stretch. Do yoga. Vacuum. Physical activity of almost any kind can reduce depression in the short-term.

As discussed earlier, this might be in part due to the limbic system of the brain, which is responsible for emotion, memory and more. When the physical body is at rest, this system becomes more active. By moving your body, you shift your energy to the parts of the brain responsible for movement, reducing the amount of energy the limbic system receives.

Taking a walk, going for a swim, or even just cleaning the house are some examples of activities that can shift you away from mind-mode and into body-mode. For acute anxiety or panic, some experts recommend jogging around the block, doing twenty jumping jacks or using other vigorous movement to refocus the body’s energy. See When Panic Attacks by David Burns for more on how this works.

If desired, add “using a physical release” to your list of emotional coping skills. List specific activities as well.

***

No gurus. No easy answers. Just real stories from people on the path. Get The Power of Acceptance: One Year of Mindfulness and Meditation at your preferred book retailer today.

Depression Treatment Options Roundup: Option Forty-three

woman meditating in bedroom

This is an excerpt from a book I recently completed called Get We Get Better: 48 Treatment Options for Chronic Depression. Following the mental health journey of depression survivor Ruth, it offers numerous practical, evidence-based strategies for improving your physical, behavioral, vocational, relational, cognitive and emotional health. For updates and availability info, subscribe for free to the right. I post two or three articles per month, mostly on the topic of depression.

***

Treatment option 43: Doing breathing exercises

Astronaut training might be the most expensive job training that exists. Yet NASA has invested in professional controlled breathing instruction in order to help astronauts better manage the psychological and physiological stresses of space travel.

The benefits of deep, slow breathing were understood thousands of years before the moon landing, of course. Indian gurus, for example, have been known to endure extreme weather conditions with little protection by using meditation and breathing techniques. In recent years, scientific research has demonstrated its effect on mental health–even chronic conditions like depression.

Most of us will never work at the International Space Station or hike in the Himalayas. But our lives can be stressful, too. Focusing on your breath can help you calm your mind, slow your body’s stress responses, and bring yourself into the present moment.

For me, deep breathing is an enhancement technique that I use in connection with other mental health practices, rather than a coping skill that stands alone. In moments of emotional activation, I remind myself to breathe first. Then make the next healthy choice.

If desired, add “doing breathing exercises” to your list of emotional coping skills.

***

No gurus. No easy answers. Just real stories from people on the path. Get The Power of Acceptance: One Year of Mindfulness and Meditation at your preferred book retailer today.

Depression Treatment Options Roundup: Option Thirty-nine

ball point pen on opened notebook

This is an excerpt from a book I recently completed called Get We Get Better: 48 Treatment Options for Chronic Depression. Following the mental health journey of depression survivor Ruth, it offers numerous practical, evidence-based strategies for improving your physical, behavioral, vocational, relational, cognitive and emotional health. For updates and availability info, subscribe for free to the right. I post two or three articles per month, mostly on the topic of depression.

***

Treatment option 39: Journaling

One of my clients told me that she’d never had a therapist who didn’t recommend journaling to her at least once. They were right to do so, I told her. Journaling isn’t just a filler exercise; it’s an evidence-based technique for regulating emotions. Writing about difficult feelings and experiences can bring a sense of calm, and it can produce cognitive shifts as well. When thoughts are written down, they’re more clearly seen and evaluated. This is why most cognitive therapies include written exercises.

While stream-of-consciousness journaling is an option and can be helpful, I prefer more structured approaches. Write a letter you don’t send to a person who has caused you harm, or write about difficult past experiences and what you’ve learned from them. Write about your personal strengths and things and people you’re grateful for. Or brainstorm solutions to challenges you’re currently facing.

The journaling technique I find most helpful is the one I described earlier in this book. When experiencing acute distress, put all of your worst thoughts on paper. Be as uncensored and as honest as you can be. Then choose a few of these thoughts–maybe the ones that feel most distressing or persistent–and challenge them. Are they accurate, or is there another side to the story? Come up with helpful reframes that you can use if the thought arises again in the future, and write them down. Finding new stories is a learned skill that gets easier with practice.

If desired, add “journaling” to your list of emotional coping skills. 

***

No gurus. No easy answers. Just real stories from people on the path. Get The Power of Acceptance: One Year of Mindfulness and Meditation at your preferred book retailer today.

Depression Treatment Options Roundup: Option Thirty-eight

man ripping finish line strap

This is an excerpt from a book I recently completed called Get We Get Better: 48 Treatment Options for Chronic Depression. Following the mental health journey of depression survivor Ruth, it offers numerous practical, evidence-based strategies for improving your physical, behavioral, vocational, relational, cognitive and emotional health. For updates and availability info, subscribe for free to the right. I post two or three articles per month, mostly on the topic of depression.

***

Treatment option 38: Visualizing your best self

Country singer Dolly Parton once said, “Find out who you are, and do it on purpose.” To me, that isn’t just good advice–it is a mental health strategy.

No matter what psychological or emotional concerns my clients present with, my main goal for them is always the same. I want them to discover who their best self is, and how to be that version of themselves more often.

This isn’t lofty stuff. Being your best self is an achievable goal. This is you we’re talking about–you get to decide what actions and attitudes make you feel calm and confident. Remember, your best self isn’t just the one who made that game-winning goal or was publicly complimented by the owner of the company; it’s the everyday you, too. Best-self moments happen throughout the week, in a variety of situations: alone, at work, out with friends. Anytime you are proud of who you are and what you’re doing, you’re probably having a best-self moment. 

People talk a lot about the elusive spiritual experience we call inner peace, but to me, there’s nothing spiritual about it. When I like myself and my choices, I am at peace–even when I don’t feel particularly happy.

Who is your best self? Can you see them in your mind? What are they saying, wearing and doing? How do they walk? When in doubt about a course of action, visualize this person and ask yourself, “What would my best self do?” If helpful, write down some of your positive attributes and accomplishments and tape the list to your wall.

Come back to yourself. Find out who you are and do it on purpose.

If desired, add “visualizing your best self” to your depression treatment plan. Then decide on next steps and write them on your to-do lists.

***

No gurus. No easy answers. Just real stories from people on the path. Get The Power of Acceptance: One Year of Mindfulness and Meditation at your preferred book retailer today.

Depression Treatment Options Roundup: Option Thirty-seven

white and red plane beside clouds low angle photography

This is an excerpt from a book I recently completed called Get We Get Better: 48 Treatment Options for Chronic Depression. Following the mental health journey of depression survivor Ruth, it offers numerous practical, evidence-based strategies for improving your physical, behavioral, vocational, relational, cognitive and emotional health. For updates and availability info, subscribe for free to the right. I post two or three articles per month, mostly on the topic of depression.

***

Treatment option 37: Practicing your fears

In When Things Fall Apart: Heart Advice for Difficult Times, Pema Chödrön tells the story of a young warrior who asked Fear how to defeat him. Fear replied, “My weapons are that I talk fast, and I get very close to your face. Then you get completely unnerved, and you do whatever I say. If you don’t do what I tell you, I have no power. You can listen to me, and you can have respect for me. You can even be convinced by me. But if you don’t do what I say, I have no power.” 

Exposure therapy is the behavioral method of choice for overcoming acute and specific anxieties. It prescribes a two-step approach: first, doing what you’re afraid to do; and second, allowing yourself to feel the discomfort without running away.

Carefully and gradually, a person is exposed to the activities or situations that bring feelings of panic so that their minds and bodies can acclimate. Social anxiety, fear of failure, fear of saying the wrong thing–even fear of not checking the door lock five times before bed–all of these respond well to simply doing them anyway … then noticing the uncomfortable feelings slowly fade.

Though exposure therapy is primarily a behavioral strategy, it is a cognitive one, too. If you’re afraid to ride on a plane and you practice doing so over and over while also practicing your distressing narrative, you might never overcome your fear. Use helpful self-talk.

When in doubt, ask a therapist to guide you through this challenging process. They will help you identify which fears to tackle first and how to coach yourself through uncomfortable moments. In addition, they might suggest a systematic approach that allows you to break down your feared experience into small steps that you can practice one at a time. 

Here is a script that can be used during exposure therapy: “I feel uncomfortable right now, and that’s okay. I am allowed to feel this way. This feeling isn’t fun, but it is temporary. I am strong enough to handle it.” Edit as desired. The key here is that you don’t fight the anxiety you experience; instead, you welcome it, knowing it’s an important part of the corrective process. Each time you feel anxious while practicing your fear, then practice it anyway, you have taken another step toward defeating it.

When I was in college, I came across this quote by Ralph Waldo Emerson: “Always do what you are afraid to do.” At the time, I didn’t have many guiding principles; this became one of my first. I’ve been following it for over twenty years.

To learn more about exposure therapy, including some novel (and in some cases, hilarious) cognitive and behavioral strategies, read When Panic Attacks: A New Drug-Free Therapy to Beat Chronic Shyness, Anxiety and Phobias by David Burns.

If desired, add “practicing your fears” to your depression treatment plan. Then decide on next steps and write them on your to-do lists.

***

No gurus. No easy answers. Just real stories from people on the path. Get The Power of Acceptance: One Year of Mindfulness and Meditation at your preferred book retailer today.

Depression Treatment Options Roundup: Option Thirty-six

close up photography of pink lotus

This is an excerpt from a book I recently completed called Get We Get Better: 48 Treatment Options for Chronic Depression. Following the mental health journey of depression survivor Ruth, it offers numerous practical, evidence-based strategies for improving your physical, behavioral, vocational, relational, cognitive and emotional health. For updates and availability info, subscribe for free to the right. I post two or three articles per month, mostly on the topic of depression.

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Treatment option 36: Practicing gratitude

Here’s a depression treatment that you can start right now: get a notebook and begin a gratitude journal. Though some people find this often-recommended strategy a tad simplistic, listing things you’re thankful for on a daily basis is shown to improve mood to a statistically significant degree. In one study conducted by the aforementioned psychologist Martin Seligman, severely depressed people were instructed to record three good things that happened each day. Within fifteen days 94 percent experienced significant relief from their symptoms.

The idea here is simple: we see what we look for. Regularly scanning our memories for positive moments and noticing our daily blessings teaches our brains to continue this practice throughout the day. Don’t worry–doing so won’t make you a crystal-carrying, aura-sensing mystic; at most, it will help you clarify what makes you happy and maybe make you a bit more pleasant to be around. And you have to be around yourself a lot.

Note that practicing gratitude isn’t the same as practicing toxic positivity, which is about ignoring or avoiding uncomfortable experiences. We can feel and honor our feelings while also moving away from unhelpful thought patterns that distort our view of reality.

If desired, add “practicing gratitude” to your depression treatment plan. Then decide on next steps and write them on your to-do lists.

***

No gurus. No easy answers. Just real stories from people on the path. Get The Power of Acceptance: One Year of Mindfulness and Meditation at your preferred book retailer today.

Depression Treatment Options Roundup: Option Thirty-five

silhouette of man at daytime

This is an excerpt from a book I recently completed called Get We Get Better: 48 Treatment Options for Chronic Depression. Following the mental health journey of depression survivor Ruth, it offers numerous practical, evidence-based strategies for improving your physical, behavioral, vocational, relational, cognitive and emotional health. For updates and availability info, subscribe for free to the right. I post two or three articles per month, mostly on the topic of depression.

***

Treatment option 35: Practicing meditation or mindfulness

Though some people use meditation as a coping skill for acute stress, for me, its true power lies in the way it trains our brains. Pema Chödrön says that meditation simulates a crisis situation (you mean I have to just sit here? for how long?) so that we can practice responding to the resulting emotions with equanimity. Put another way: meditation teaches us how not to freak out as much.

There are many types of meditation, but the main element they share is the refocusing of one’s thoughts onto a neutral object. Of course, a full discussion of the topic is outside the scope of this book, but excellent resources are widely available. In Ten Percent Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works–A True Story, Dan Harris concludes that meditation increases his sense of well-being by about ten percent–an excellent return on investment. In his follow-up called Meditation for Fidgety Skeptics: A 10% Happier How-to Book, he pairs up with meditation teacher Jeffrey Warren to offer practical how-to advice on the topic.

Possibly the most well-known type of meditation is breathing meditation. However, if for any reason you find this difficult, you can also try visualization meditation, mantra meditation or another type. Visualizations can take many forms, from happy places to body scans. People who experience chronic pain often imagine healing elements like light and water with surprisingly good results. 

Mindfulness is a type of meditation that involves bringing your thoughts back to your body and your immediate environment. Unlike some other forms of meditation, this can be done anytime, anywhere. If you don’t like the thought of sitting still for an extended period each day, look into mindfulness techniques that yuo can use during your usual daily activities.

Personally, I most enjoy mantra meditation. Repeating a calming phrase like “this moment” or “I am here” allows me to focus my mind and reduce distractions.

Jon Kabat-Zinn has helped develop meditation techniques for decreasing pain and improving mental health. In Wherever You Go, There You Are, he shares more about the science of meditation and success stories from his years in the field. He also coauthored a book called The Mindful Way Through Depression.

When in doubt, download a meditation app.

If you believe in a higher power–or even if you don’t–prayer can also be a helpful neural pathway shaper. Some experts believe that prayer affects the same areas of the brain as meditation and mindfulness practices do, which makes sense. The effectiveness might be comparable as well.

If desired, add “practicing meditation or mindfulness” to your depression treatment plan. Then decide on next steps and write them on your to-do lists.

***

No gurus. No easy answers. Just real stories from people on the path. Get The Power of Acceptance: One Year of Mindfulness and Meditation at your preferred book retailer today.

Depression Treatment Options Roundup: Option Thirty-four

pile of rock near lake

This is an excerpt from a book I recently completed called Get We Get Better: 48 Treatment Options for Chronic Depression. Following the mental health journey of depression survivor Ruth, it offers numerous practical, evidence-based strategies for improving your physical, behavioral, vocational, relational, cognitive and emotional health. For updates and availability info, subscribe for free to the right. I post two or three articles per month, mostly on the topic of depression.

***

Treatment option 34: Practicing acceptance

Finding new perspectives on your old, unhelpful stories is an important part of managing mood disorders like depression. Sometimes, though, after exploring a difficult thought, you might conclude that no accurate reframe exists. The horrible thing you’re thinking is simply … true. In these moments, you might consider a different strategy: acceptance.

Acceptance isn’t resignation. It’s an active, affirming choice. It involves finding the lessons and growth in difficult circumstances and reminding yourself gently that it won’t last forever.

Meditation teacher Tara Brach describes this process beautifully and in detail in one of the books I recommend most often to clients: Radical Acceptance: Embracing Your Life with the Heart of a Buddha. Whenever an uncomfortable feeling arises, Brach says, take a moment to accept and allow it. Rather than immediately avoiding it or distracting yourself, simply sit and feel the feeling in your body. See it for what it is: a temporary and manageable experience. Remind yourself to breathe. Notice that having this emotional experience doesn’t make you a bad person. It doesn’t define you. The feeling is just a feeling, and you are strong enough to handle it.

Radical, indeed.

Buddhist teacher Pema Chödrön has written about the practice of acceptance at great length. Actually, she’s famous for it. “We think that the point is to pass the test or overcome the problem, but the truth is that things don’t really get solved,” she writes in When Things Fall Apart: Heart Advice for Difficult Times. “They come together and they fall apart. Then they come together again and fall apart again … The healing comes from letting there be room for all of this to happen: room for grief, for relief, for misery, for joy.”

Open any page of any of Chödrön’s books for more.

Remember the Serenity Prayer (there’s a reason it’s so popular): change what you can and accept the rest. Behavioral modification is important. Perspective change is vital. But acceptance is a pretty good backup plan.

If desired, add “practicing acceptance” to your depression treatment plan. Then decide on next steps and write them on your to-do lists.

***

No gurus. No easy answers. Just real stories from people on the path. Get The Power of Acceptance: One Year of Mindfulness and Meditation at your preferred book retailer today.