Bummed…Depression and Suggestions to Beat It

Published November 14, 2012 by Tabby

I found this article on a wonderful website for quitting Adderall for adult ADHD. Since I’m currently experiencing this, I find it very helpful and comforting that other people have the same symptoms. However, this article focuses on tips to beat depression, which can happen to anyone, regardless of the reasons. I hope it helps.

Mike, “How to Beat Depression,” Quitting Adderall.com, http://quittingadderall.com/how-to-beat-depression/ (accessed November 14, 2012)

Depression is often a huge part of quitting Adderall. Most people know that creation and productivity is good, and that idleness and sloth is bad, so when you temporarily strip yourself of your ability to produce, you understandably feel worthless for a while.

The two key points to remember about post-Adderall depression are: 1. It can help you keep moving and 2. It is not permanent.

You must constantly fight your depression. Do not let it take you. A great philosopher once said “you are either moving forward, or you are deteriorating”. Remember that and live by it.

Step 1: Identify Depression Triggers

For most people, depression does not occur randomly, even though it feels random sometimes. You’ll feel like “oh, now I’m depressed again…out of nowhere”, but if you look closely, you can trace most bouts of depression back to a cause or a combination of causes.

Here are some examples of depression triggers

1. Direct triggers: Your ex calls and tears your heart out, unknowingly kicking you while you were already down. You were having an alright day but now you feel like total shit…and every negative thing starts piling up…you start spiraling downwards.

The Antidote: When you get a direct deperession trigger, remember that this bout of depression is just about the trigger event. Don’t let your brain invite all of these other horrible thoughts into the mix. Keep yourself focused on the one thing that triggered the depression.

Direct triggers can be avoided if they have a consistent source. For example, if half of your conversations with your ex girlfriend/boyfriend end in your severe depression, don’t talk to them for a while, or have one difficult conversation to put yourself on better terms with them.

2. The un-epiphany: You suddenly realize something that totally blows. Maybe a memory hits you and you suddenly understand the full, terrible implications of it. Or maybe you realize that a current effort is going to be much more difficult that you originally thought.

The Antidote:  The most depressing thing about un-epiphanies is that you feel helpless to do anything about them at first. The instant you figure out something you can do to address or accept the facts revealed by the un-epiphany, you depression about it will start to go away. That’s the key with un-epiphanies:  Find out what you can do about it and start doing it.

3. Culmination events: Sometimes all the little fears and doubts that nip at your heels every day will build up to fever pitch and body-slam you. Then you must fight them off before you can stand up again. Sometimes that takes days or weeks.

The Antidote: Culmination depression is like an evil potion, made up of a slew of painful ingredients. The key is to make the depression potion less toxic by cancelling out the ingredients one by one. Put literally: The only cure for a culmination event is either to shove it back down (it will come back later) or make significant movement on your goals…towards being a better, happier, more accomplished person….towards shutting one of those negative voices up once and for all.

Step 2: Develop Your Own Anti-Depression Tactics

The name of the game with fighting depression is Change your Mind. You have to figure out ways to trigger a mood shift, like your own natural antidepressant. Most tactics involve distracting yourself, or throwing your brain into a different, happier, more productive perspective.

Here are some examples of anti-depression tactics…

Go to work: Even if your job sucks, it still forces you to act rationally and keep your chin up for appearances sake. This is why it’s important for depressed people to fill their life with some obligations. Obligations, though stressful, can keep you sane and moving by default.

Go run an errand (go outside): Depression tries to keep you indoors, isolated in your cave with your worries. Sometimes breaking the cycle is as easy as stepping outside or taking a drive, even to do something mundane like going to get groceries.

For the love of God, get the fuck out of bed: You’ll be tossing and turning under the covers, telling yourself that nothing is possible, and from that position, nothing is.

The depression nap: Let the depression carry you to bed, kill a couple hours of the day, then wake up and reset. Make sure you have something to do when you wake up or your funk will continue. Note that this doesn’t work if your depression has lasted longer than a day.

Force yourself to hit bottom: Sometimes you’re expending so much effort trying to fight the depression and you know you’re losing the battle. Then you hit bottom, and you start climbing up again. If all else fails, dive, dive, dive. Until you crash. Then rebuild. Note that this is painful and should only be a worse-case tactic.

Small moves on your goals: You’ve heard me say else where on this site that “A success per day keeps the depression at bay”. I’m a huge believer in this. When the depression voice calls you a failure, succeed, and silence it. You have no idea how small a success it can take some time. Hell, sometimes just cleaning your room will do the trick. Other times it will take something bigger like submitting a job application.

Face festering problems: Sometimes you can use your depression to move yourself radically forward crazy acts of desperation. When you’re in medium-spirits, it can be scary to send a job application in that you really care about. When you’re wallowing in misery, you can say “fuck it something pull me out of this” and click the button with your last breath. You can also redirect your depression into physically productive tasks like “move crap out of old house” when you don’t feel like doing anything mental.

Google your fears: So much of what the depression voices say is a lie; truth can often be the antidote. If the source of your depression is worry, do some research. Google your fears and more often than not you’ll feel better afterwards.

Step 3: Avoid Depression Accelerators

For all the activities that help you beat and conquer depression, certain activities will make your depression worse. Here are some examples.

Drinking Alcohol: Using alcohol to escape an emotion is a dangerous slippery slope. It’s terribly easy for this response to depression to become habitualized. Even if it helps you feel better for an hour or two , you’re pre-screwing the next 24 hours of your life. Being depressed and drinking alcohol pretty much garuntees that you will be depressed when you wake up the next day hung over.

“Fuck it” mentality: Do not let go of all the noble things you have commited yourself to just because you’re angry at your depressed state.  Many professional organizations like NA and AA warn against the “fuck it” mentality, and rightly so. Doing this for more than one day will engender failure at things you were previously succeeding on…thus prolonging your depression.

Mental cutting: “Cutting” is the practice of physically cutting yourself. Teenage girls seem pretty into this these days, but it’s been around for a while as a psychological compulsion…long enough to be diagnosed, investigated, and treated. Having dated a cutter who was also a psych major (and thus could explain it to me in technical terms), I’ve learned that most people cut to feel alive. Some people do this in their brain. Especially depressed people. They bring up painful thoughts and memories because they are painful, like a cutter slicing into their arm. If this applies to you at all, you must stop. It’s totally abnormal and unhealthy for you to drag yourself down unnecessarily like that. Normal, healthy people do not think like that.

Evading big problems: You must make a habit of making small moves on your goals…you must make little successes frequently. If you let your problems linger and fester, they will grow so sore that they consume you. This is where Culmination Events come from (discussed above, under depression triggers).

Step 4: Condition your reaction to depression

The ultimate goal in fighting depression is to change your perspective as quickly as possible so that it naturally puts you in a happier, healthier, more productive mental state. The quickest way to do this is movement. Once you are aware of your depression triggers, and of the activities that help you fight them, then you must condition yourself to react to depression with your depression-fighting tactics, instead of wallowing in the crappy feelings.

You have to train yourself to recognize that depression is starting, and immediately take steps to beat it back and come out on top.

Step 5: Understand the natural purpose of depression

Depression has a natural place in the human mind. It is like pain. It lets you know when you are injured, and when you have a wound that needs to be treated.

Depression is a hunger…for movement, for fulfillment. Feed it.

 

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