Julie Morley

MNCS Accred, Hyp.dip, dip.psysextherapy, Adv.dip.CP

Personal Psychotherapist

Market Deeping / Deeping St James, Peterborough UK 

Tel: 07902 583 487      Email: [email protected]

Depression & Anxiety Recovery


First Step

'Address Physical Symptoms'

This is what it feels like when our nervous system is depleted.  What is happening to you can happen because of:


TRAUMA  such as a loss, a frightenning illness, a cancer scare, seeing or learning about something very upsetting, relationship breakdown, emotional abuse past or present, an environmental disaster (including living with covid threat), any traumatic stress including war to exam failure or a change in body shape or aging.  Trauma is percieved differently by everyone.  LIFE CHANGES can also cause trauma such as house moves, job changes or LOSS of a person or pet.


STRESS BUILD UP which can include things like bullying, stress at home or work, a relationship breakdown, doing too much for too long like burning candles at both ends, or working to much.  Life not going in the way that we want.


INTERNAL CONFLICT.  This has various root causes and learning about our thoughts and feelings can address and explore this area once physical symptoms are reduced.


DEPRESSION usually comes with anxiety but we can also have one without the other. When we have not experienced depression or anxiety before, the feelings can be frightening, especially when we are positive and optomistic people. One can cause the other either way around.

Reducing Physical Symptoms Strategy


Woozy, dizzy moments can be caused by tension, medication, stress , low or high blood sugar, tiredness, with upper chest breathing, anxiety, depression or all or some of them. Try not to panic about the moments, take a moment and they pass, them carry on with whatever youre doing.


THINK FLOAT AND WAIT.

Do PMR recording each night moving it to less often as symptoms improve. (This exercise gives body and nervous system a break and helps turn off your internal emergency alarm system. Its the begining of recovery).  Here is a link to the first one to use LINK TO YOUTUBE PMR RECORDING >


QUIT GOOGLING symptoms for at least 3 months. For reading, stick with recomended reading from therapy at the moment.  When you feel better, you can Google things.


LEARN GO BREATH PROPERLY.  Each night before sleep, with one hand on your chest and one on your belly, see if you can practice breathing ONLY with your belly and remember to use gentle pauses on the in or out or both. (This re-teaches our body how to breath. It can reduce wooziness from over oxygenating but can also feel a different type of wooze and this is your body trying to orientate into your body & surroundings. Feels a bit weird but its normal).


Take a MULTIVITAMIN which include Vitamin B's.


REDUCE Caffiene, Smoking  and Alcohol.


REGULAR EATING Eat little and often. every two hours small bits. Things you can eat only. bananas. milk. yoghurt. soup. brown toast if you can sometimes. (This helps the woozy dizzy feelings too as it keeps blood sugars more stable)


ACCEPT MORNING DREAD. Wake up get up & get on. Get a routine you do for an hour or two. it wont feel good and morning dread is the last thing to go. So just expect this morning dread for a while yet. Expect it to feel like this most mornings for a while longer.


PRESENT MOMENT LISTENING Listen any time even when doing things but purposely do it as an exercise too. This calms our body and mind and turns off emergency response which is over sensitive at the moment. (Your body cannot have feelings of panic while it is relaxed as they are opposing responses). Think of a pool of water. after being rippled and active, if it is left alone, it settles down and becomes still.  This is also what your mind can do.


ALLOW TIME FOR THINKING ABOUT IT.  Choose a time to ruminate.  While you do this, write a THOUGHT DIARY.  Limit the time to 30 mins or an hour and then STOP. Then go do something distracting.


ALLOW SOME CRYING its the bodies natural stress release mechanism. you dont have to know what youre crying about. (Crying is a physical response to help you release stress hormones, it is OK t cry).


Use the word FLOAT.  This tells the body to relax, think of a red balloon when you think FLOAT.


Each day do a small amount of activity. REGULAR WALKING especially in nature add to your wellbeing.




DEPRESSION


To begin to address Depression, a first and unusual step if aqua-therapy. Each day have a shower.  At the end of your shower turn the water to cold briefly.  This stimulates the nervous system and goes towards the later Depression recovery that we will do to move out of feeling bad.





IMPORTANT NOTE.

None of the above is to be a substitute for medical advice from your GP or any consultant.  If you are concerned about any symptom, please do check this with your Doctore.