After my doctor upped my antidepressant Cymbalta to 90mg from 60 about 5 weeks ago I am finally out of the moderate depressive episode. I had fallen into it in early June and it went slowly downward. I am proud of myself for asking for the change before waiting too long. Now as a teacher I am able to be okay after the 2nd week of school rather than suffer through the depression and the spirals of sadness that come with it when I can't perform at my best. Facing 32 students with lots of high needs this year was quite the challenge at the beginning of August however with the help of several sessions to the therapist, and the psychiatrist trusting me that I know my moods well enough to know that I was about to fall into a much worse depression I was able to handle it. I am so freakin' proud of my ability to catch it and advocate for myself that I wanted to share my success here on this very helpful forum. I cycle into depression so much more than into my baseline or hypomania. I spend over half of the year in mild to moderate depression and I'm fighting to get as much of that 6 months back as I possibly can. I just watch those warning signs like they are a big slap in my face. I have a reminder that pops up on my phone right after my alarm that says BE WELL: it reminds me of 4 things to help me do better and be better everyday. Do you want to know what they are? Well, I'll tell you anyways. :) I researched the best of the best this summer and this is what I have determined as what best helps your brain activate the good feels chemicals that help you fight that beast depression and get you back on track. So here they are....
1. GRATITUDE: actively search EVERYDAY for something you are grateful for, even if you don't find it even the act of searching triggers the release of dopamine and seratonin.
2. LABEL EMOTIONS: Say it out loud. I'm angry, I'm sad, I'm lonely whatever the feeling is label it say it out loud to yourself even, or even better tell someone you love. It activates the prefrontal cortex (logic center of the brain) and lowers activation of the limbic system (emotional functions in the brain)
3. DECIDE: Make a "good enough" decision. It doesn't have to be perfect or the right decision. "Good enough is almost always good enough." This reduces stress and boosts pleasure parts of the brain. It allows you to move on and not feel bad for not making that usually really easy decision.
4: TOUCH: Hugs, there are studies that show physical connection to others is a huge mood booster. Sometimes you don't feel like being around anyone except maybe your dog and your pillow. Let people hug you. It releases feel good chemicals and even if it doesn't fix it immediately it helps the ones you love know that you still love them even when you are depressed. Eventually it will get better and you want to still have those people by your side. The catch is in order for the hug to work it needs to be at least a minute, doesn't seem like long until you actually time it. So touch your loved one on the arm and tell them that you love them more, hug your dog, your kid, a stranger (well maybe not a stranger), but hug someone today. I am lucky enough to work with 2nd graders so I get hugs from the beginning of the day until the end and if I see a stressed out teacher I tell them I need a hug and I tell them the brain research behind it and they will hug me as long as it takes for me to feel better. And a bonus is they usually feel better too.
Sorry for the length of this post but, now that I'm feeling better I just want to shout from the rooftops and climb the highest mountain and say "IT WILL ALL BE OKAY SOON!" Don't give up my fellow bi-winning friends. Use bipolar as a superpower not your kryptonite. You are stronger than you feel just do the best you can today and know that you will get better if you are taking care of the basics. Medication (if needed), therapy, health (eating right and trying to exercise even if it's just getting up to take that much needed shower), and of course reach out to others develop relationships if you don't have many people in your life. We are out here. My name is Victoria and I have been Bipolar for 2 years diagnosed but I have a sneaking suspicion I've always been and just wasn't diagnosed. It is okay to live with this disability. Bonus I get to have my sweet chihuahua my service dog with me at all times. I have a disability but the disability doesn't have me. Love to you all have a great day! Reach out if you need to make a friend!
Medications for August 2, 2017 to September 1, 2017
| 07-19-2017 - Present: | Cymbalta, 90mg. 1x morning |
12-15-2016 - Present: | Cymbalta, 60mg. 1x a day morning |
05-24-2016 - Present: | Lamictal (Lamotrigine), 200mg. 1 time a day |
09-14-2015 - Present: | Adavan, 0.5mg . Up to 3 a day a.m. and p.m then as needed midday |
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Joined: 08-02-2011