Despondent

[Lollipops]

I would be quilting and sewing and journalling and sorting out my house . I kept a spotless home now I couldn't care less.

[Jynx]

@Lollipops oof, yeah that doesn't sound like that gp is able to give you what you're needing right now! Like... even if getting into a psych is hard (which depends more on the psych than anything else), isn't it still a worthy pursuit if it could pave the way for a better quality of life? 

I will echo what @Explorer7 mentioned about Lifeline - please know you're not alone in this feeling, and you don't deserve to have to muddle through these thoughts alone either. Here's some further crisis line options: 

Lifeline: 13 11 14 or Crisis Chat 

Suicide call back service: 1300 659 467 or online counselling 

Samaritans: 135 247 

If in immediate danger: 000 

In my experience, medication is an incredibly useful tool in recovery - and nothing more. As much as we all wish that we could just take a pill and be happy, there's no cure for mental ill health. There's only recovery, and recovery is typically a journey that involves a lot more than just a bit of a tweak to our brain chemistry. For me, medications are supposed to be used to get us to a place of emotional stability - basically, just get us to a state of being able to function enough to begin other therapeutic work (whether that's a therapist, counsellor, joining a support group, joining the forums, finding self-help books/apps/websites, building up some coping strategies, connecting with community... cos there's all sorts of ways to walk the path of recovery). 

You could always dip a toe in by giving our support line a call? They're available Mon-Fri 10am-8pm on 1800 187 263, and it might be a good way for you to a) have a safe space to vent and b) help you figure out what your support needs are at the moment, and how you might go about accessing them. The Guided Service is also an option to explore, if you haven't already, for some ongoing telehealth support 😊

We'll be here to walk beside you as you figure it all out! One step at a time, one foot in front of the other. You got this 💜

[Lollipops]

Thankyou. Good advice.

[Explorer7]

@Lollipops How are you today?

Are you familar with Sarah Edelman's book Change Your Thinking (2017, 3rd ed.)?

She has a good chapter on "Recovery from Depression".

Her book is downloadable from Google Books for less than $5.

On a related matter, are you famliar with the idea of a Coping Skills Toolboox?

[Lollipops]

I will check that out . Thankyou . What a great chart

[Explorer7]

Brilliant! Good to hear from you!

Here are extra suggestions for each of six the toolbox places:

Self-soothing

1. Something to touch:
• A soft blanket or scarf
• Fidget spinner
• Massage ball
2. Something to hear:
• Nature sounds (like a sound machine or an app)
• Audiobook
• White noise machine
3. Something to see:
• Colouring books and markers
• A photo album
• A kaleidoscope
4. Something to taste:
• Herbal tea
• Flavoured lip balm
• Chocolate
5. Something to smell:
• Essential oils and a diffuser
• Fresh flowers
• Scented lotion

Distraction

1. Puzzles and games:

• Jigsaw puzzles
• Board games
• Card games

2. Creative activities:

• Painting or drawing
• Model building (e.g., model cars or airplanes)
• Origami

3. Reading and learning:

• Magazines or comic books
• Educational videos or documentaries
• Language learning apps

4. Physical activities:

• Gardening
• Cooking or baking
• Dance routines or exercise videos

5. Tech-based activities:

• Mobile apps for brain games
• Virtual reality experiences
• Interactive websites (like virtual museum tours)

 Opposite action

1. Physical activities:
• Going for a walk or run
• Dancing to your favourite music
• Doing yoga or stretching exercises

2. Social activities:

• Calling or meeting a friend or family member
• Joining a club or group activity
• Volunteering for a cause you care about

3. Engaging your mind:

• Starting a new hobby or project
• Learning something new, like a language or instrument
• Playing strategy games or brain teasers

4. Creative outlets:

• Writing a story, poem, or song
• Engaging in a DIY craft project
• Cooking a new recipe

5. Positive self-care:

• Taking a relaxing bath
• Practicing positive affirmations or self-talk
• Creating a vision board for your goals and dreams

Emotional awareness

1. Writing tools:

• Daily gratitude journal
• Prompt cards for reflective writing
• Emotion tracking apps

2. Visual aids:

• Emotion wheel or chart
• Mood tracking stickers
• Visual storyboards

3. Expressive activities:

• Role-playing scenarios
• Acting out emotions with puppets or dolls
• Creative visualization exercises

4. Supportive resources:

• Books on emotional intelligence
• Guided emotional processing worksheets
• Online support groups or forums

5. Mind-body practices:

• Somatic experiencing exercises
• Emotional freedom techniques (EFT tapping)
• Body scan meditations[1]

Mindfulness[2]

1. Breathing exercises:

• Box breathing
• 4-7-8 breathing technique
• Alternate nostril breathing

2.  Meditation tools:

• Guided meditation apps
• Zen sand garden
• Tibetan singing bowls

3. Grounding techniques:

• 5-4-3-2-1 grounding exercise (identify 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste)
• Walking meditation[3]
• Sensory grounding objects like smooth stones or textured fabrics

4. Body awareness:

• Progressive muscle relaxation
• Body scan meditation
• Tai Chi or Qigong

5. Mindful activities:

• Mindful colouring books
• Journaling with prompts for mindfulness[4]
• Mindful eating exercises

Crisis plan

1. Emergency contacts

• Contact information for trusted neighbours

2. Hotlines

• Lifeline
• Domestic violence hotline
• Substance abuse hotline

3. Health resources

• Contact details for primary care physician
• Local urgent care centres

4. Mental health resources

• Online therapy resources
• Local mental health clinics

5. Support groups

• Information on local or online support groups relevant to specific needs (e.g., grief support, addiction recovery)

[1] See below

[2] Caution. While mindfulness and other types of meditation are often promoted as effective stress-relievers, they can sometimes have negative effects. Approximately one in 12 individuals who try meditation experience worsened depression or anxiety, or the onset of these conditions for the first time. This finding comes from a systematic review of the evidence conducted by Miguel Farias at Coventry University. The review revealed that about 8 percent of people who meditate experience unwanted effects, ranging from increased anxiety to panic attacks, and in some cases, psychosis or suicidal thoughts. The prevalence of negative effects may be underestimated as many studies do not record minor adverse reactions.

The study suggests that individuals with undiagnosed anxiety or depression might be more prone to these negative effects. Psychologist Katie Sparks recommends guided meditation sessions, led by a teacher or through an app, as a safer alternative. Despite the potential risks, meditation can still be beneficial in the right context. See: Farias et al. 2020, Adverse events in meditation practices and meditation‐based therapies: a systematic review. Acta Psychiatrica Scandinavica, pp. 1–19

[3] See above

[4] See above

[Alice10]

Hi @Lollipops, it can be hard when we go into a new phase. I've found it helpful to be a little bit disciplined with trying new things, like yoga classes,where I've met a lovely group, or just walking on my own but enjoying chatting with other people who are out walking. This might sound like simple advice. I hope you find something fun that's just for you.

Kind regards, Alice10 

[Alice10]

Amazing. I'm going to make a vision board.
Alice10