10 Proven Ways To Fight Dysthymia – Part 1
I’ve talked in the past about what dysthymia is and how it feels to have it. To briefly recap, it’s constant low-level depression that removes most of the joy from your life. It occurred to me that I’ve talked about what it is, what depression is, and how to fight depression based on my own experience. However, I’ve never talked about ways to fight dysthymia.
“Hold on”, you might say, “if it is persistent depression, then surely the ways to fight dysthymia are the same as for depression?” You’re half right. Many of the ways to fight depression are the same for dysthymia, but as you don’t generally feel as awful as you do in a major depressive episode, you may feel up to doing more.
Also, major periods of depression require bigger tasks and a bigger “push”. Dysthymia is the tortoise to major depression’s hare, so slow and steady wins the race. In my experience, if you want to kick dysthymia’s ass, you need to put in a little work every single day.
1) Gratitude
I admit I am a pretty sceptical person and roll my eyes at the touchy-feely slogans we see everywhere nowadays. So, I’m not kidding, walking into a new friend’s home and seeing a Live, Laugh, Love decal on their walk is enough to make me vomit and immediately terminate the friendship. Ok, that’s a slight exaggeration, but you know what I mean.
That’s why I have fought against climbing on the gratitude bus. Seeing (almost universally) pretty women encouraging you to “write down five things today you’re grateful for” was like nails on a blackboard. However, I read it so often on so many different mental health blogs that I felt I had to give it a try.
I have a journal that I write in daily. I make a point of recording 2-3 things I’m grateful for or happy about. Over time, looking for the bright spots in life does help you turn your brain away from constantly focusing on negativity. If you’re wondering what you’d write about, here are some examples directly from my journal:
- My new job is much less stressful than my old one
- My body allows me to do Adrienne’s New Year yoga challenge
- I have a wonderful husband, and we have a marriage full of love
- It’s Friday!
- I’m grateful to be going on an all-expenses paid trip with work (Christmas party in Leeds)
- I slept well last night
- It’s snowing! I love snow!
As you can see, it does not have to be big things; give it a go, and it both gets easier and makes you feel better. It is one of the most important ways to fight dysthymia in my experience.
2) Create A Haven
I am so lucky that my new job offers permanent home working. This would not work for everyone, but it does for me. I already had a study where I worked periodically in other jobs, but now it was full-time, I set about making it my haven. It is my space with candles, crystals, plants, dragon statues and books, and it is arranged exactly as I choose. It is for me.
When I’m having a rough time, it is so wonderful to retreat into my study and decompress. I feel safe and relaxed there. It means that it’s much easier to cope with work on bad days. I can meditate there if I feel anxious and look at things that make me happy if I’m feeling sad. It has meant my general mood has been up for a few weeks now, but I’ll say no more cos I don’t want to jinx it.
3) Use Music To Program Your Mood
I am constantly amazed by music’s ability to change your mood. When I’m feeling low, I play high-energy music, often Disney. It makes a huge difference. If I’m feeling stressed and I have to keep working, I play relaxing music to calm me—for example, Nora Jones, Enya and, my personal favourite, country star, Kacey Musgraves.
I always stress the importance of having your ammunition ready before depression strikes. So, if you’re looking for ways to fight dysthymia, why not make yourself playlists for different moods? Then, spend a little time each morning thinking about how you’re feeling and play a few songs that will help.
4) Medication
Medication is a controversial topic, but I take it. I admit it doesn’t help much with dysthymia, but it stops the slide into double depression. Double depression is when you have dysthymia and a major depressive episode on top, fun right?
I admit, I have had a problem with antidepressant withdrawal in the past, and sometimes the medication stops working. If you find a way to manage without it, all power to you! I need it, though, and so do hundreds of thousands of others. Talk to your doctor and decide if it might help you.
5) Eat Colourful Food
Ok, that probably sounds weird, but stay with me! There is a massive amount of evidence that eating a balanced diet is beneficial for your physical and mental health. If you “eat the rainbow”, eating fruits and vegetables of different colours, you will consume a wide range of vitamins and minerals that the body needs.
If you don’t consume enough of some of these, including vitamins C, D, B9, Zinc and Magnesium, your mental health may suffer. So, making sure you eat at least your 5-a-day is one of the ways to fight dysthymia.
However, it doesn’t end there if you’re looking for ways to fight dysthymia. Many vegetables look beautiful on your plate. Carrots and sweetcorn are like sunshine, broccoli is like your own mini forest, and bananas and mangoes make you feel like you’re in the Caribbean. Make your dinners a work of art, and it really will boost your mood. I’ve made some salads for lunch that I look forward to all morning, and that lifts my mood.
Stay Tuned For Part Two
Thank you so much for joining me in ways to fight dysthymia, part one. Please come back soon for part two, when we talk about the other five things that I believe will help. Take care till then xx
