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File: startdown.php Date: Wed, 07 Jan 2009 02:36:56 GMT Server: Apache/2.0.40 (Red Hat Linux) Accept-Ranges: bytes X-Powered-By: PHP/4.3.2 Connection: close Content-Type: text/html Learning Self Care - Students Against Depression Jump to content

Real Student Stories

Picture of a student Meet Anala

Picture of Tomas story archive >> '; document.getElementById('storyimage').src='images/anna100.jpg';">

Picture of Anna Body images issues and her sister's serious mental health problems led to food problems and depression from Anala's early teens. She resisted taking medication and has only recently started to seek help... more > >

Also in "Tackling Depression"...

"Sometimes I think that being a little bit low is a good excuse to get up and treat yourself. Give yourself things to look forward to replace any bad memories or experiences with good ones. I look at ways of maintaining wellbeing now. I eat a lot better than I did and I try to sleep, but not too much. Sometimes I'm really good at balancing it and sometimes I'm not. I am more cautious in my relationships, more accountable about where and how I spend money. I try not to ignore what my body says. I really carefully examine my emotions about things." Tonya

"One of the most important things was to watch very carefully how the things I was doing were affecting me. Sometimes, if I was pushing myself too hard, then I would get panicky and feel the need to self-harm, and that would be a clear indicator that I needed to relax a little more. I recognised that I needed to go easy on myself. I listened to the advice of friends and professionals, and most importantly I looked for motivations to help myself get better." Ben

"I've learnt that it is vital to have a stupid amount of self-acceptance. Depression makes you more protective of yourself. It forces you to become your own best friend. I think it's a very positive thing and it's taught me loads.” Fayola

Students Against Depression
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Learning Self Care

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Depression encourages self-neglect

The depressed thinking habit of self-bullying is often accompanied by self-neglectful or self-destructive behaviours, such as poor eating and hygiene habits, or binge drinking. It can also lead to physical self-bullying or self harm.

Downward spiral of self-destructiveness

Physical self-neglect or self-destructiveness can be a strong contributor to the downward depression habit spiral, lowering your mood and intensifying self-loathing. In this context, physical self harm can become entrenched as a destructively addictive "coping mechanism".

Self caring habits break into the spiral

Building up a programme of self caring habits interrupts this vicious downward spiral. Don't wait to feel like you "deserve" it or are "worth it" - just give it a go!

Strategies

Make a programme of basic self care tasks
- Give yourself basic self-care goals for the start of each day: getting up and having a shower (and shave, if relevant), eating breakfast, getting dressed into outdoor clothes even if you don't plan on going out.
- Give yourself recognition for achieving these tasks in the face of the lethargy that depression brings.
Increase body awareness and physical self care
- Use your daily washing ritual as an opportunity to focus on your body. Be gentle and soothing when soaping yourself. For example, pat on after-shave instead of slapping it on.
- Give yourself a regular "pamper" session. Take a relaxing bath instead of a shower. Rub in lotion from head to toe, taking your time and doing it with gentle care.
- Practise relaxation techniques daily. Take up yoga or pilates, or any other gentle form of exercise which helps you to "tune in" to your breathing and your body.
Check depressed thinking habits
- Are depressed thinking habits getting in the way of your trying these self care exercises? Check for self-bullying and perfectionism in particular.
- If your self-bullying has led to entrenched body image problems or eating disorders then check out how a counsellor or doctor can provide professional help.
Pay attention to your surroundings
- Make an effort to tidy up your room. Do it a little at a time - it can be a good distraction technique. Or if it feels like too big a job, get a friend to help you.
- Make your room a comfortable, welcoming place. Put up posters of calming natural scenery. Get a few brightly coloured cushions for your bed. Get a plant. Put up photographs of family and friends to remind you of your support network. Include some photos of you having a good time.
- Likewise choose nature scenes or photos of friends for your computer screensaver or desktop.
Benefit from massage
- Soothing touch can be powerfully restorative and healing. Massage can increase "feel good" brain chemicals, contributing to a reversal of the depression habit spiral.
- Some doctors or counselling services can make referrals for massage.
- If you can't get a referral or afford a professional massage, then swap foot or shoulder rubs with a friend.
- Self massage can be very effective: gently and slowly squeeze along your shoulder and neck as you breathe deeply in and out; massage each hand in turn.
Practise constructive ways to express feelings
- Experiment with different ways to express feelings when they seem to be building up inside, to see what works for you.
- Keeping a diary can be a useful habit for getting feelings 'out'. Just write it all down without censorship, then close it and put it away. Or it might be helpful to do something symbolic like writing it all down then scribbling it out or tearing it up.
- Vigorous activity or exercise can be another helpful way to get rid of pent up feelings.
Get out into natural surroundings
- Most people recognise the sense of "rightness" or inner peace that can be found in connecting with the natural world: watching a beautiful sunset, listening to a babbling brook, breathing in the smell of new-mown grass on a summers evening.
- Modern lifestyles can mean that these experiences are all too rare. Do what you can to get out into natural surroundings as often as possible - even if it's an urban park or canal tow-path.