I have caught myself before spiralling into a depressive episode. And I’m currently stable.

The morning was mostly normal, I had a fairly good sleep, my body was still sore from over exersising two days ago, and I had more surgar than usual with breakfest.

I spent a couple of hours listening to music while working on my resume. And took a break to make lunch.
There was something already noticable but I didn’t realize it untime I journaled this stuff down.
My wife was also in the kitchen and I was trying hard to have a posative playful mood. I think she noticed that I was trying too hard and spoke my name softly as she walked away. That’s when I noticed I was about to spiral.
I ate some chocolate 2 or 3 times as much I usually eat with breakfest (that’s still not a lot).
I hadn’t done my usal pick me ups yesterday since I did a lot the day before. It was gray and cold out today so can’t get the boost from the sun and my body is still sore and a little hurt from the exercise before. I focused on moving and getting my pizza finished.
I’ve been listening to good music, drank more herbal tea, and ate my pizza.
I seem to be stable right now.

I’m glad I caught this one, but are there any suggestions for how to deal with these? I’ve only recently been able the activly start fighting these back.

I have a lifetime of depression, but I have a family now and can’t just sulk it out or put my head down and work.

  • unknownuserunknownlocation@kbin.earth
    8·
    5 days ago

    Honestly, there’s not much I can suggest (other than therapy, but I’m going to assume that’s nothing new for you):

    • You’re being aware of your emotions and mental state and not ignoring it - check

    • You’re recognizing the symptoms of a potential depressive episode - check

    • You know what can help you mentally if there’s an acute problem - check

    • You find the strength to counter the potential depressive episode with the tools that you have - check

    Honestly, I would like to give you advice, but I can’t. You seem to be on the right track. Maybe there are details that you can fine tune, but what you’re doing overall sound pretty right.

  • mimic_kry@sh.itjust.worksEnglish
    5·
    5 days ago

    I’m going through something similar and all I can say is, try to find your support and hold on.

    Don’t drink alcohol, stay away from the news, find a cozy place to ground yourself again. I tend to eat sweets too, but I’m not sure it helps.

    Best of luck

  • betterdeadthanreddit@lemmy.worldEnglish
    5·
    5 days ago

    Nobody here can give you better advice than a qualified medical professional. Take care of yourself by sitting down with one and you’ll be in a better position to take care of your family.

    In an appointment, I mean. Don’t go ambushing scrubs-clad strangers on the bus.

  • gibmiser@lemmy.worldEnglish
    4·
    5 days ago

    Good luck brother. Maybe be ready to take a sick day instead of forcing yourself to pretend, if you can.

  • dingus@lemmy.worldEnglish
    2·
    4 days ago

    If only I knew. I notice and catch myself heading towards a decline when it happens nowadays. I try to throw the therapy techniques at it that I’ve been taught, but I still can’t manage to lessen the spiral once I’ve started to enter it. It’s frustrating that I see it early too and my efforts feel for naught.

    Where are you at in terms of therapy techniques you’ve learned?

    • ShyFae@piefed.blahaj.zoneOPEnglish
      2·
      4 days ago

      Unfortunately I haven’t been to therapy since I twas in my teens, admittedly it was for many years. I’m in my early 30’s now. All I really remember were basic self care, and trying not to blame the illness but having a construive and solution mindset.

      I can go into more details about myself if you want, but to answer your question about what I do.

      There’s not much I can do about it once I’m in the spiral, going for a walk on a sunny day seemed to help once. As well as activity fighting it mentality, but the results for that are dubious.

      I’ve been making an effort to be kinder and healthier to myself. Actively trying to avoid negative language and use more positive words and meaning. I’m hoping with more exercise and posative thoughts, I’ll be able to let go of my self loathing and whatever else is holding me back.

      I noticed I have a deppressive episode about once a week for about two years, and I started journalling in hopes of identifying any triggers for these apparently ransom episodes. Along with that trying to identify things that can actually make me feel happy. My goal is too find real joy in my life, something I haven’t felt in a very long time and I don’t think I could even recognize if I do find it.

      I’m putting alot of effort into learning more about myself, in the hopes to become a better person for my wife and daughter.

      I know my motivation should be for myself, but I’m honestly just not there yet.

      • dingus@lemmy.worldEnglish
        2·
        3 days ago

        Hey, man, you’re trying and giving yourself grace. I think accepting yourself really goes a long way, whether you think so or not. Think about how much worse off you’d be if you didn’t.

        I haven’t worked my way “out” yet either, but I do try to do some nice things for myself when I get that way, like you do. They haven’t solved things, but they add little niceties to my day. Honestly it’s almost as if we should treat ourselves like having recurring illnesses. What do you do if you have the flu? Do you try to do a zillion errands and run a marathon? No. You relax and let household chores slip a bit and get yourself some comfort items.

        Unfortunately, calling out of work that often isn’t really feasible, so maintaining the ability to work is one thing that’s really unavoidable though.