IN THIS ISSUE:
1. Notes from the Coach
2. Depression Antidote No. 3 - Create an Affirmation Poster!
3. Alternative Approaches - Understand YOUR Depression
4. Resources
5. Future Editions - Request

1. Notes from the Coach

This week I realised just how much my attitude towards medication has changed over the last few years - from complete refusal, through grudging agreement, to acceptance.

At first I thought that medication was to be avoided at all costs. There was something wrong with me that needed fixing and I must sort this problem out myself. Medication was a crutch I should not need.
This went on for many years; interspersed with bouts of therapy and counselling, recovery and return to depression.

My first experience of taking antidepressants was surprisingly (to me) successful. I was both thrilled and amazed at the results. It seemed so easy.

I felt confident of my recovery and was sure I would simply return to the doctor as soon as I had any problems. Big mistake! But, to be fair, a very common one.

I stopped taking the antidepressants too soon. Even though they usually "kick-in" between 2 weeks and 3 months it is now generally understood that they need to be taken for at least 6 months to maximise the effect.
Back came the depression and all the feelings of hopelessness and personal blame. "What was the point in going back to the doctor if I was always going to return to this point? Nothing was ever really going to change. I was never really going to change!"

I suffered for a long time before I was persuaded to return to the doctor and to medication.

Then I made the same mistake again. I stopped taking the medication too soon, cycled back down into depression, suffered needlessly and ended up back at the doctor's surgery this summer.

This week's appointment was to monitor my progress. Now I am determined to take the medication long enough for me to make the necessary changes to sustain my recovery. That doesn't mean I'm expecting never to get depressed again. Although I am open to that possibility! But it does mean that I expect to have resources (both internal and external) in place before I wean myself off the medication.

As I continue the journey, my goals are to minimise my suffering; maintain recovery longer and share any insights along the way with as many fellow sufferers as possible. Hence, this newsletter.

What insights have you gained about recovery? Send me your ideas and I'll include them in next week's newsletter.

The following things have been critical for me to learn:
- I am not to blame;
- Depression is an illness that can be treated;
- It is not a sign of weakness to seek treatment, in whatever form, in fact, it is a sign of strength;
- Recovery is a process, not something that happens overnight;
- Amazingly, recovery is a great Adventure!!!!

Educate Yourself about your Personal Depression is Step 5 in the:

which can be found in this Self Help for Depression eBook

2. Depression Antidote No. 3

This is a wonderful tool to lift you when you're feeling down. Ask all your friends, family and colleagues what it is about you that makes you special. What do they particularly like/value? What are your unique gifts? Write your own answers to these questions. Stick all the responses onto a bright sheet of paper with your name at the top, perhaps with a photograph. Put the poster somewhere where it is easily seen.

Whenever you find yourself doubting or criticising yourself, take the time to go to your affirmation poster and slowly digest all the things that make you unique and valuable.

Affirmation: I am a special, unique and valuable person!

3. Alternative Approaches

Since depression has many features common to all sufferers, I talked, last week, about learning from external resources.This week I want to encourage you to learn about your personal experience of depression.
In recovery you're able to view your depression from a distance. Take this opportunity to explore it thoroughly. Be creative. Play with it. Draw it. Act it out. Name it. If it were an animal/colour/place/sound/piece of music etc. what would it be?

Examine all it's qualities - not just the negative. Although it's hard to stomach, depression does benefit you sometimes. Look at what is good about it? How does it serve you? What does it protect you from? Be deeply honest with yourself.

Take some time to explore how you're coping with these challenges now you're not feeling depressed? Write these insights down so that you can refer to them in the future.

Give yourself a big reward for doing this exercise. This is a biggie!

4. Resources

A non-profit organisation for mood disorders such as major depression and bipolar disorder (manic depression). Contact them through the http://www.walkers.org/ website. This contains extensive information on mood disorders, treatment, the latest health news etc. There is also access to discussion forums, a live chat room which occasionally has special guest speakers and a bookstore.

5. Future Editions

In future editions of Depression Antidotes I would like to include a section where readers can share experiences, offer their own tips and recommend resources. If you have anything you'd like to contribute to a future edition, please email me at the address below.

Have a wonder-filled week

Nancy

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