Personal Letter + Reasons to be Optimistic Today

Mental Health MON :: Special TUE Edition

Today's Letter 

Dear Friend, If you've kept up w/my Mental Health MON entries, even occasionally, you probably know that I have a diagnosed clinical depression disorder . . . And you also probably know that a major reason I blog is for self-therapy.

If you've stumbled upon today's blog . . . either via Facebook [which means you get all the nifty features]  . . . or via the link on the Norfolk Daily News web site [which, sadly, means you most likely received NONE of the special features . . . but the NDN is STILL the best hometown newspaper in the country . . . possibly in North American . . . & beyond] . . . I'm disclosing to you that I have a diagnosed clinical depression disorder . . . And I'm disclosing to you that a major reason I blog is for self-therapy.

How do you know if you have clinical depression? After all, just about everyone experiences times of sadness & gloominess. As I type this morning, I'm looking outside the sliding glass doors to my deck, which face my backyard, which feature . . . at the moment . . . rain . . . angry gray clouds . . . & just the slightest glimpse of a pathetic sun trying to peek above the pine trees along my fence line . . . In other words . . . IT IS A DARK & SAD & GLOOMY MORNING.

Depressing? Yes, but not necessarily CLINICALLY depressing. You can find many on-line resources about depression, clinical depression, major depression, etc. I like mayoclinic.org [This is not a link.] because it's readable, concise, & trustworthy. Here is what it says about major depression: [My insights are included. Are they helpful? You be the judge. Just remember . . . self-therapy . . . my blog . . . I'm just sayin'.] 

"Although depression may occur only one time during your your life, usually people have multiple episodes of depression. During these episodes, symptoms occur most of the day, nearly every day, & may include:

1. "Feelings of sadness, tearfulness, emptiness or hopelessness [I can relate. Perhaps best characterized by the phrase "What's the use?"]
2. "Angry outbursts, irritability or frustration, even over small matters [Oh, yes . . . Irritability . . . just ask my wife . . . Why she puts up with me? Sometimes I wonder.]
3. "Loss of interest or pleasure in most or all normal activities, such as sex, hobbies or sports [Watching certain sports on TV becomes an ordeal for me. This is no doubt related to #6.]
4. "Sleep disturbances, including insomnia or sleeping too much [Definitely, which creates a vicious cycle. Lack of sleep feeds depression which can cause lack of sleep which feeds depression. This has been my problem.]
5. "Changes in appetite--often reduced appetite & weight loss, but increased cravings for food & weight gain in some people [Sadly, I fall into the 2nd category.]
6. "Anxiety, agitation or restlessness [I also have a clinically diagnosed general anxiety disorder, & the 2 disorders seem to feed on each other.]
7. "Slowed thinking, speaking or body movements [When I am in a depressive cycle, it seems to take me much longer to "ponder" things. I love to read, & when I am in a depressive cycle, I need to switch to "light" reading, or it takes me forever to read a book. Think "Readers' Digest" vs "War & Peace."]
8. "Feelings of worthlessness or guilt fixating on past failures or blaming yourself for things that aren't your responsibility [I recall incidents from years ago for which I feel guilty. I'm not looking for sympathy here . . . I'm just reinforcing one of the symptoms of a depressive cycle.]
9. "Trouble thinking, concentrating, making decisions, remembering things [I've shared previously that I had to take a leave of absence from my position as head administrator of Lutheran High Northeast in November 2014. Ultimately, I was not able to return to that position. In layperson's terms, I was experiencing "burnout." In mental health terms, I was in a depressive cycle that was spiraling out of control. This category was particularly troubling to myself . . . Can you imagine the difficulty it was causing those I was supposed to be serving? Uh-oh . . . SEE #8.]
10. Frequent or recurrent thoughts of death, suicidal thoughts, suicidal attempts [I have never thought about self-destruction . . . but I know what it's like to think that it would be a blessing to others if I wasn't around anymore.]
11. Unexplained physical problems, such as back pain or headaches." [When I am in a depressive cycle, physical pain seems to be amplified. Aches & pains become more frequent, more annoying, more irritating . . . & more demanding of attention . . . I think perhaps some of the treatments I had for chronic back problems were unnecessary when they occurred during depressive cycles . . . maybe.]

As you browse through this list, you may have ruled out the likelihood that you suffer from clinical depression . . . I hope so. You may have concluded that you probably have suffered depressive cycles from time to time but not now . . . That's good, too . . . maybe. You also might suspect that you are clinically depressed right now . . . maybe SERIOUSLY depressed . . . I hope NOT . . . but if you are, please keep these things in mind.

• You are not a mental health professional. [At least, I'm assuming you are not.] Neither am I. You need to see a professional, discuss your symptoms with him or her & get a diagnosis.
• There is hope! There are many treatments for depression . . . & they do NOT necessarily include medication.
• Many people seem to fear psychotropic medication. [Did the prefix "psycho" immediately "throw" you, for example?] There is a plethora of medications available, & that's where the services of a mental health professional are indispensable.
• A mental health therapist can also be a great help. [I've been seeing a therapist pretty regularly since October, 2014. She's been a great help. She practices cognitive behavioral therapy. There are other types of therapy. Look them up!]
• Other helpful "therapies" include writing or journaling [blogging?] . . . exercise . . . getting outside whenever possible [as opposed to hibernating]--sunlight is our friend . . . engaging in volunteer work . . . relaxation & meditation exercises . . . healthy eating habits [The strawberry pop tart I had earlier this morning? Not so much.] . . .
• If you have trouble sleeping, you can find many resources that offer advice about improving your sleep habits.
• I have found great comfort in a daily "quiet time." My quiet time, usually first thing, early in the morning, includes scripture, devotional reading from a variety of sources, & prayer.
• Finally, you can't CHOOSE to be clinically depressed. Although trauma can definitely induce and/or exacerbate it, it very likely involves brain chemicals. That's why medication often works . . . but don't self-medicate! That is why you need to work with a mental health provider, i.e., a licensed practitioner. [I regularly see a psychiatrist. His primary function is to monitor & manage my medications.]
• You CAN, however, choose to focus on more positive things & TRY to avoid those things that cause you anxiety, moodiness, etc.

Which is my segue into:

Reasons To Be Optimistic

Tagline from Drudge Report (5/21):  "Eating curry fights dementia . . . " [I felt that I didn't need to read any further.] 

From Norfolk Daily News (6/13):  "Christian Cross Festival raws thousands to lake. Thousands of people flocked to the Christian Cross Festival in Norfolk over the weekend in hopes that good music could help spread the 'good news.'" [Lois & I attended on SAT 6/11. Highlights: the Hawk Nelson Band, shave ice, conversation w/good friends, spending time w/our grand-daughter Brianna & her friends, fireworks, Good News!] 

From Omaha World Herald (6/14): "Volquez, 'Two-hit Whit' lead KC to third straight. Kansas City's Whit merrifield hit his first major home run. He also had his first triple, boosting his avg to .330." [Is another trip to the World Series . . . another World Championship in the works? Choose to be optimistic . . . Unless you are a Twins fan.]