Family

Family. Almost everyone has a family, whether they want one or not. Family is usually there for you. They stick by you no matter what and often times they get on your nerves with their constant advice. They always have some sort of input on your life whether you want it or not. Families are there for each other and support each other.

So what happens when you are diagnosed with depression and your family has no clue what to do or even what that means? Oftentimes they try their best to help, but sometimes their ‘help’ consists of platitudes, cliches, or questions that don’t help the situation. This can be frustrating at best and at it’s worst, can actually worsen your depression.

Lately, all I’ve been hearing from my family is you need to stop doing this or start doing that. I want to tell them that all I really need is support not advice. You are not living my life nor are you standing in my shoes, you have no idea what I’m going through. Why is it that my two friends are better support than you are? Instead, I get asked when I’m going to go back to school or when am I going to get a better job. I just want to scream at them “I’m doing the best I can with what I’ve got right now, is that not good enough?”

It’s bad enough that I haven’t been able to succeed at following my own life plan, I don’t need you to force yours on to me. Maybe I won’t complete school. Maybe I’ll never get a college degree, is that such a bad thing? Which is silly because I do want to go back to school and get a degree, I just want everyone to stop asking me these questions, because right now I don’t have the answers. Right now, I’m living day to day, just trying to make it through.

So I’m sure you’re asking yourself, as family, what can I do? Sometimes silent support is the best support. And as tempting as it may seem, giving advice isn’t going to help. Oftentimes, it only makes us feel worse. The best question you can ask is “How are you doing?”, followed by “Is there anything I can do to help you?”. These two questions show your support of the person and allows them to respond in a manner most comfortable for them.

These are the two questions I wish my family would ask me without judgement or criticism. I wish they would stop trying to give me advice, platitudes or asking me questions that I don’t know the answers to. I’m trying my best at the moment, why can’t that be enough?

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My Story: After Outpatient Treatment Part 3

Week 3, Day 1
Yesterday I hung out with the BF. We had fun visiting local downtown areas having lunch and then hitting up the mall. I was looking for a new swimsuit top for the summer. Now, I’m a slightly bigger girl, with a pretty large bust so it can be difficult for me to find tops that fit. So, after visiting the first of the 2 stores we were going to look at, I had a minor meltdown. I knew that anything I was going to find was going to have to be altered and that was if I found something in the first place. My BF dragged me over to some couches where we just sat and talked and cried. Well, I cried but he was so kind and understanding. He sees me in such a different light than I see myself and it’s amazing.

In the end, we didn’t find any swimsuit top that would work, so I decided an old bra and tank top would work for now, but the bonding experience we had was definitely worth the struggle we went through just in looking. I can’t believe I’ve found this amazing guy who is willing to deal with my ups and my downs and it’s amazing that he wants to be with me. I can’t wait to see where things go from here.

PS: Don’t teach BF any more coping skills!!! He knows way too much about rumination, and is consistently reminding me of when I do it already!! 🙂

5/12
I’m heading to vacation this week. I’m so excited to have a couple of days to relax and help my grandparents. I still haven’t found a swimsuit but that’s ok. I’ll just wear a bra and tank top. It’s not very warm out anyway so maybe the extra layers will help. I’m excited to get away from life for even just three days and spend some time out on the water. It always helps me relax and I always feel better afterward.

5/14
I only feel important, like I’m a priority when I’m needed/wanted for help with something. At least within my family, I feel like they only want me around when they need me to do something for them. Otherwise, I just feel like I’m in the way or I get the feeling that they want me to go away. I know that they don’t always like that I’m so open about my depression and my life on this blog but I just never understood hiding things. And I’m hoping that being more open about my struggle will help others with depression and promote understanding to those without it.

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Validation & Why It Can Become A Problem

Validation is important because it is telling yourself or others that what you think, experience, believe and feel is real, important, understandable and logical. We learn in childhood how to validate others and rely on their validation of ourselves. Their thoughts and opinions often affect how we think and feel about a certain situation or even another person. During childhood, however, we also learn to doubt ourselves and our emotions, so that we trust other people more than ourselves. This can be a problem because validation for both yourself and for others, improves the quality of our lives.

Validating others can help your relationships. Recognizing that their experiences, beliefs and feelings are important to them can strengthen your relationship. By validating their feelings, you are telling them that what they feel is real and understandable. Validation, however, does not mean that you approve of or agree with the behavior. Validation is non-judgmental, which can be difficult. It is our natural inclination to judge people based on their looks and behaviors so it can take some work, being non-judgmental when you validate.

Validating yourself takes time and patience. Today’s society teaches us not to rely on ourselves and our own emotions. Self-validation is about recognizing our emotions and realizing their importance. Self-validation often quiets defensive or fearful emotions. It also allows us to let go of pain and exhaustion from constant self-justification and self-doubt. Self-validation teaches us to be confident within ourselves and with our feelings and emotions, whether they are good or bad, logical or illogical.

Some ways to validate yourself and others is to observe. Focus on the inherent worth of the person or yourself. State the facts of the situation non-judgmentally. State the unstated, which includes identifying primary emotions for yourself. And finally, find out what is true or valid about the experience. When validating someone else, it is important to empathize and be non-judgmental. When validating yourself, if you realize that the thoughts you are having are ‘irrational’, it is still important to validate that they exist and are powerful in the moment.

Validation will improve the quality of your life and the lives of others. We are constantly seeking validation from others, but we also need to seek validation from ourselves. Are we comfortable with the situation? Do we approve of our actions? If not, why? Be non-judgmental and learn to be comfortable in your own skin. That’s what self-validation is all about.

Self-Esteem

It’s strange for me to hear someone say something complimentary about me. I can deal with the smaller compliments like, “you have great eyes” or “you have a pretty smile” but the compliment “you are gorgeous”, just throws me for a loop and it’s something I have to work on. When I think of myself in good terms, I think about what I can do rather than how I look. But this also has to do with my self-esteem.

I’ll be the first to admit that I have low self-esteem. Years of negative life experiences and failed expectations have led me to this point. I ‘know’ that I’m a good person but I ‘know’ is extremely different from I ‘believe’.

Low self-esteem occurs when we think negatively about ourselves and situations. This comes about because we feel the need to place value on everything and everyone. However, we set the value of our self-worth extremely low. Negative self thoughts equal negative or low self-esteem. Low self-esteem is also circular; actual or perceived criticism or negative judgments lead to repeated self-critical thoughts or cognitive distortions which leads to low self-esteem. This circle will continue until there is a change.

To exit the cycle of low self-esteem, you have to begin thinking and doing things differently. Changes have to be made. For thinking differently, examples include ‘fact versus opinion’ or ‘being more realistic’. For doing things differently, examples include ‘acknowledging your strengths, setting limits when helping others and acting who you want to be’. “Visualize yourself competently and confidently doing and enjoying the things you would like to enjoy doing and successfully doing what you need to do”.

Using positive statements or self affirmations can also help you develop a new attitude toward yourself. You must use the affirmation immediately after having the negative thought, even if you don’t believe the affirmation. After continued use of this new habit, the negative thought will be replaced by the affirmation. Positive affirmations are most often “I am…” statements.

In addition, you should use a coping thought/positive statement for each difficult or distressing situation. Make sure to write them out ahead of time so that you have them handy for when the situations occur. Examples of these include: ‘My mind is not always my friend’ and ‘Thoughts are just thoughts – they’re not necessarily true or factual’. Please view the worksheet attached at the end of this post for more examples.

Having a higher self-esteem will give you a higher self worth so you don’t have to depend on others for these emotions or feelings. A higher self-esteem will allow to feel motivation, encouragement and empowerment to reach your goals and dreams.

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  1. Positive Affirmations
  2. Self-Esteem
  3. Low Self-Esteem
  4. Positive Statements Worksheet

Preferences Not Expectations

“You cannot live with expectations because life has no obligation to fulfill your desires. You can live with an open heart, but you cannot live with expectations.” ~Osho

Preferences not expectations. This has been my mantra lately. I need to learn to have preferences over having expectations. My expectations are only letting me down. In the end, they aren’t helping me, they are only hurting.

Expectations are defined as the act or state of looking forward or anticipating or to regard as likely to happen. It’s good to have high expectations regarding certain events or people, but having consistently high expectations can leave you upset and saddened when they are unfulfilled. Rather, I have been told that it is better to have preferences because they aren’t as set in stone as expectations.

Preferences are defined as a greater liking for one alternative over another or others. Having preferences means that you are less likely to be disappointed when things don’t go the way you plan because you have no expectations for it to follow your plans. It is also good to have a solid grasp on reality. If reality is lower than we expect our lives to be, we tend to be discontent and unhappy.

I guess you could say I have high expectations for my life that have gone unfulfilled, which has led to the unhappiness I feel today. I need to let go of these expectations or at least make them more realistic so that I’m not so disappointed when my life doesn’t go as I planned. I am trying to learn that having preferences is better than having expectations because I won’t regard preferences as likely to happen as expectations. It’s one of the many changes I need to make to bring more happiness into my life.

By having preferences, I will be more in touch with reality and hopefully not as disappointed that my life has not gone as planned. I need to learn to live in the moment, being in touch with reality rather than living in the past or worrying about the future. I can’t change the past and the future will be what I make of it, and if I live in the present, I will be a better person for my future.

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Reality Expectations

The Ups and Downs of One Day

A couple of days ago my boyfriend and I decided to go hiking. I knew of a pretty spot near a popular local tourist location that was just enough off track to be good for a quiet hike and picnic. We started out early, with our picnic, blankets and drinks, excited to spend the day together and in relative peace and quiet.

We parked and hiked down to the first waterfall. The trail followed the river and was gorgeous, but you were guaranteed to get slightly wet. We rolled up our pants, took off our shoes and started right in. We were having a blast. There was no one there, it was a wonderful day and we were excited to explore the area.

Things continued on nicely until we got to a fork. The path wasn’t very well marked but we could see another couple across the river so we thought that was the way to go. Unfortunately the only way to cross was a couple of tree branches that were clogging the riverbend. I decided to forge ahead. I was doing really well until 3/4 of the way across when I lost my balance and fell in, butt first. I felt like I struggled to for minutes to get out but my BF said it was probably only 30 seconds.

When my BF walked across and joined me, we decided to take a break for a few minutes. I was soaking wet from the butt down and was feeling rather shaky. As soon as we pulled out a blanket, I sat down and pulled out my phone. I immediately felt like crying. It worked, but the screen had been shattered. My BF sat down next to me and we just sat and talked for awhile. For me, this had definitely put a damper on my nice day. Now, I was worried about money and paying for at least a screen repair if not a completely new phone.

The rest of the day spent hiking went very well. And when we got home I showered and started a load of laundry. Then we started on our errands which now included a phone repair. After stopping at the local store, they said I wasn’t eligible for an upgrade but to check out a kiosk at the local mall for screen repair. After talking to the guy at the screen repair kiosk, I didn’t feel comfortable with leaving my phone with him or even having him find me a new phone, all of which would cost more than I spent to buy the phone in the first place.

My BF, being the resourceful guy that he is, looked up the price of my old phone at a local Target. Needing to run other errands as well, we headed to Target where we ran into the local business representative for my phone company. Talking to her for even a couple of minutes, she gave us advice to go to walmart where my old phone would cost $40 or the upgrade would be $70. She also gave me advice for the auto-pay setup and perks.

I ended up spending the extra $30 for the upgrade which was still cheaper than when I originally bought my old phone. We ended the day with a visit to my parent’s house and a fabulous spaghetti dinner.

In this one day, I experienced an emotional rollercoaster. My emotions and moods ranged from up to down so quickly it was almost difficult to follow and I’m sure it was difficult for my BF to watch. He handled it like a pro though, and was extremely supportive of me and the entire day. I’m extremely glad that I had him with me. All in all, I’m determined to look at it as a good day because I got a new phone, and I got to spend quality time with my BF. Also, I’ve decided that the next time I go hiking, I’m going to leave my phone in the car.

As Planned