Not All Fun and Games: Deej Johnson explains how you can start to break the Cycle of Depression

Have you had thoughts of suicide or self harm? If so, call the Samaritans in the UK on 116 123, or the emergency services on 999. If you’re in the US, call 988 Suicide and Crisis Lifeline on 988. Please do that now.

You may have already seen my article on how the Cycle of Depression works here. Just reading that means you’re better equipped than many to understand the symptoms of depression…

These include feelings of emptiness, loss of interest in pleasurable activity, low energy, sleep problems, changes in appetite, difficulty concentrating and feelings of worthlessness or guilt. No matter where someone sits on the spectrum of low mood, these are common, treatable symptoms.

As you read these words, so you may wonder if you need to get professional help. My suggestion would be that the earlier you get help, the better. Certainly, if you’ve had symptoms for two weeks or more, I would ask that you contact a doctor or trusted friend. Depression is a complex issue affected by biology, psychology and life circumstances… While this article offers information that may help you understand how to take some small, positive steps, it’s not a substitute for medical advice or care.

Who’s this piece for? And why’s it so short?
I’ve written this piece thinking about people who suspect they may be in a depression. It’s also aimed at those supporting people in that situation. I’ve written it as short as I can because – for many going through a period of low mood – it’s not easy to find the energy to take constructive action. For that reason, listing dozens of things you could do to feel better might be too much! Rather, I’m suggesting you focus on four things: Watch How You Think, Exercise – Even a Little, Talk to Someone, Make Time to Relax.

Watch How You Think
As people start to see a way out of depression, it’s important they be mindful about thinking… But without endlessly turning matters over in their heads. I call attention to this first because, as you look for answers, it might feel a little like being given a map when you’ve been lost! The problem is that you need to know where you’re going are AND where you are.

To that end, be aware that – even as you read this – an old mindset may be causing unhelpful thinking. Part of you may be telling you not to try some of these suggestions, for example. Picture this sense of futility as being like a person that drained your smartphone battery and is now saying you can’t use your own charger! You may find it easier to dismiss unhelpful thinking as you begin to increase your serotonin, endorphin and dopamine levels.

Exercise a Little
There’s some question as to exactly what cardio exercise’s role is as people recover from depression. However, many believe it’s vital to mental wellbeing. While exercise isn’t a ‘fix-all’, there’s no question that – as you get some exercise – you boost your serotonin, endorphin and dopamine levels. In fact, what many call a ‘runner’s high’ is actually a mix of these feel-good chemicals. I liken getting these chemicals going to making sure the flat battery in a phone is ready to hold a charge! Relax, though: you don’t have to run a marathon…

Rather, you just need to get 10-20 minutes of activity and see how much better you feel… A jog, a cycle ride, a brisk walk. If you’d rather build up to that, even 2–5 minutes of exercise helps. Indeed, just walking to the end of the road is a start… Do anything that gets your heart rate up in a healthy way – then notice which parts of you feel even a little better. You might then be able to imagine the difference you might feel as you continue to generate good-mood chemicals. Studies show cardio exercise to be incredibly beneficial to mood regulation.

Talk to Someone
Once you’ve been able to generate a little energy, you may find you’re better able to take the next step: talk to someone. I know this may seem like a challenge, but I believe you’ll feel better for it. Personally, I would recommend having a conversation with a solution-focused hypnotherapist. In one session, you might find they’re able to radically improve the way you sleep.

This should further help with your worldview and energy levels. It may also help you meet some Psychological Basic Needs – a topic I’ve written about here. You might also consider speaking to a Cognitive Behavioural Therapist, or other widely used talking therapist – or simply a trusted friend. Of course, it might also be that you consider speaking with your GP.

Make Time to Relax
From my own experiences, I’m sure this appears easier said than done. To return to my analogy of a smartphone, though, you know how it is… If your battery’s flat, nothing looks like it’s going to work. But as soon as there’s a little juice, you can start to do numerous useful things! So ask yourself this: how much better will you feel when you can start to relax deeply? There are a few things I suggest help…

First, to help get your mind and body to relax, some people find hypnosis creates a very peaceful state of mind. Indeed, it closely approximates the restorative sleep that over dreaming was denying you. So hypnotic relaxation is a bit like allowing your phone battery to actually start recharging properly. If you can’t get to a therapist, you can download an audio session here.

You can also look for other enjoyable ways to relax. Spend time with friends, meditate, make time to do things you enjoy. Finally, some therapists suggest you have a period of time – up to an hour before bed – during which you completely switch off from thinking. For sure, you should get off your screens. Read a book. Do some more exercise or make time for a hobby.

Seek Professional Help
I’ve written this article because I believe that – despite the nature of our industry – many people would find this information useful. However, I would personally urge you to get professional help if you find your symptoms have:

• Lasted more than two weeks
• Worsened, despite small steps
• Led to ANY thoughts of self-harm
• Interfered with work, relationships, or sleep

You may be surprised to discover how much a short, confidential conversation with your doctor can help. You don’t have to commit to long-term help, but your doctor should be able to explain other small, positive steps you can take. That’s also true of a therapist, of course. Therapy isn’t about you being analysed: it’s a structured way to get practical help.

Deej Johnson holds a diploma in Brief, Solution-Focused Hypnotherapy. Nevertheless, neither Deej nor Mojo Nation can accept responsibility for the consequences of any action or inaction based on the information presented in this article. If you have any doubts or concerns over medical and health issues, our best advice is to get professional help. In the US, call 988 Suicide and Crisis Lifeline on 988. In the UK, dial 999 in an emergency. Alternatively, call the Samaritans on 116 123, visit your GP or call NHS Direct on 111 to discuss your health.

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