1. Do not expect too much from yourself too soon, as this will only accentuate feelings of failure. Avoid setting difficult goals or taking on ambitious new responsibilities until you’ve solidly begun a structured treatment process.
2. Break large tasks into small ones, set some priorities, and do what can be done, as it can be done.
3. Recognize patterns in your mood. Like many people with depression, the worst part of the day for you may be the morning. Try to arrange your schedule accordingly so that the demands are the least in the morning. For example, you may want to shift your meetings to midday or the afternoon.
4. Participate in activities that may make you feel better. Try exercising, going to a movie or a ball game, or participating in church or social activities. At a minimum, such activities may distract you from the way you feel and allow the day to pass more quickly.
5. You may feel like spending all day in bed, but do not. While a change in the duration, quality and timing of sleep is a core feature of depression, a reversal in sleep cycle (such as sleeping during daytime hours and staying awake at night) can prolong recovery. Give others permission to wake you up in the morning. Schedule “appointments” that force you to get out of the house before 11 a.m. Do this scheduling the night before; waiting until the morning to decide what you will be doing ensures you will do nothing.
6. Don’t get upset if your mood is not greatly improved right away. Feeling better takes time. Do not feel crushed if after you start getting better, you find yourself backsliding. Sometimes the road to recovery is like a roller coaster ride.
7. People around you may notice improvement in you before you do. You may still feel just as depressed inside, but some of the outward manifestations of depression may be receding.
8. Try not to make major life decisions (such as changing jobs or getting married or divorced) without consulting others who know you well and who have a more objective view of your situation.
9. Do not expect to snap out of your depression on your own by an exercise of will power. This rarely happens. Many churches and communities have depression support groups. Connect with people who understand depression and the recovery process.
10. Remind yourself that your negative thinking is part of the depression and will disappear as the depression responds to treatment.
Personally, I have wrestled with anxiety over the years. The residual effect on my personality has been profound. The ‘panic attacks’ are coming about once a week, and they can be a formidable enemy. So far, I have not required meds for them, but I usually just crawl into bed, dim the lights and pray. They seems to pass in about 20 minutes. However the other symptoms kind of linger– a sort of ‘background noise’ to the soundtrack of my everyday life. Low levels of anxiety can be brought under control by the work of the Holy Spirit.
I hold God by His promises of peace. I have not been instantly healed yet, but I’m learning to cling to Jesus through it. I have to believe that anxiety keeps me close to Him, I suppose that is a good thing.
Common anxiety symptoms include:
Body (anxiety symptoms commonly associated with the body in general):
Allergy problems, increase in allergies (number, sensitivity, reactions, lengthier reactions)
Back pain, stiffness, tension, pressure, soreness, spasms, immobility in the back or back muscles
Blanching (looking pale, loss of color in the face or skin)
Blushing, turning red, flushed face, flushed skin, blushing, red face or skin
Body jolts, body zaps, electric jolt feeling in body, intense body tremor or “body shake”
Body temperature increase or decrease, change in body temperature
Burning skin, itchy, “crawly,” prickly or other skin sensations, skin sensitivity, numbness on the skin
Burning skin sensation on the face, neck, ears, scalp, or shoulders
Fear of making mistakes or making a fool of yourself to others
Fear of passing out
Fear that you are losing your mind
Fears about irrational things, objects, circumstances, or situations
Fears of going crazy, of dying, of impending doom, of normal things, unusual feelings and emotions, unusually frightening thoughts or feelings
Heightened self awareness, or self-consciousness
Need to find nearest washrooms before you can feel comfortable
Need to seat near exits
Head (anxiety symptoms commonly associated with the head):
Burning, itchy, tight scalp
Dizziness
Dizzy
Dizziness or light-headedness
Frequent headaches, migraine headaches
Feeling like there is a tight band around your head, pressure, tightness
Head, neck or shoulder pain, tightness/stiffness
Head zaps, head tremors
Giddiness
Numbness
Numbness tingling, numbness and tingling
Shooting pains, stabbing pains, and odd pressures in the neck, head, or face
Shooting pains in the face
Shooting pains in the scalp or head
When you close your eyes you feel like are beginning to, or will, float upwards
Sore jaw that feels like a tooth ache
TMJ (Temporo-Mandibular Joint) – clenching of the jaw or grinding of the teeth
Hearing/Ear(s) (anxiety symptoms commonly associated with hearing):
Feel like there is something stuck in your ear, that your ear canal it plugged or blocked, that there is a pebble in your ear that you can’t get out
Low rumbling sounds
Reduced hearing, frequent or intermittent reduced hearing or deafness in one or both ears
Ringing in the ears, noises in the ears, noises in the head
Pulsing in the ears, throbbing sound in the ear(s)
Mind (anxiety symptoms commonly associated with the mind and thinking):
Afraid of everything
Altered state of reality, consciousness, or universe feeling
Deja Vu, a feeling like you’ve done or experienced something before
Depersonalization
Derealization
Desensitization
Difficulty concentrating, short-term memory loss
Difficulty thinking, speaking, forming thoughts, following conversations
Disorientation
Fear of going crazy
Fear of losing control
Fear of impending doom
Feelings of unreality
Frequent feeling of being overwhelmed, or that there is just too much to handle or do
Having difficulty concentrating
Nightmares, bad dreams
Obsession about sensations or getting better
Repetitive thinking or incessant ‘mind chatter’
Short-term learning impairment, have a hard time learning new information
Short-term memory impairment, can’t remember what I did a few days, hours, or moments ago
Spaced out feelings, feeling spaced out
“Stuck” thoughts; thoughts, mental images, concepts, songs, or melodies that “stick” in your mind and replay over and over again.
Trapped in your mind feeling
Underlying anxiety, apprehension, or fear
You often feel you are carrying the world on your shoulders
Mood / Emotions (anxiety symptoms commonly associated with mood, emotions, and feelings):
Always feeling angry and lack of patience
Depersonalization
Depression
Dramatic mood swings (emotional flipping)
Emotionally blunted, flat, or numb
Emotional “flipping” (dramatic mood swings)
Emotions feel wrong
Everything is scary, frightening
Feeling down in the dumps
Feeling like things are unreal or dreamlike
Frequently being on edge or ‘grouchy’
Feel like crying for no apparent reason
Have no feelings about things you used to
Not feeling like yourself, detached from loved ones, emotionally numb
Underlying anxiety, apprehension, or fear
You feel like you are under pressure all the time
Mouth/Stomach (anxiety symptoms commonly associated with the mouth and stomach):
A ‘tinny’, ‘metallic’ or ‘ammonia’, or unusual smell or taste
Aerophagia (swallowing too much air, stomach distention, belching)
Burning mouth, feeling like the inside of your mouth is burning, or tingling, or like pins and needles, or all of these together or at different times
Burning tongue, feeling like your tongue is burning, or tingling, or like pins and needles, or all of these, or all of these together or at different times
Choking
Constant craving for sugar or sweets
Constipation
Diarrhea
Difficulty swallowing
Difficulty talking, pronouncing certain letters or sounds, mouth feels like it isn’t moving right, slurred speech
Dry mouth
Feeling like you can’t swallow properly or that something will get caught in your throat
Feeling like your tongue is swollen
Lack of appetite or taste
Lump in the throat, tight throat, something stuck in your throat
Mouth muscles twitching/jumping
Mouth or throat clicking or grating sound/noise when you move your mouth or jaw, such as when talking
Nausea
Nausea vomiting
Nausea or abdominal stress
Numbness
Numbness tingling, numbness and tingling
Stomach upset, gas, belching, bloating
Teeth grinding
The thought of eating makes you nauseous
Tight throat, lump in throat
Throat or mouth clicking or grating sound/noise when you move your mouth or jaw, such as when talking
TMJ
Tongue symptoms – Tingly, “stretched,” numb, frozen, itchy, “crawly,” burning, twitching, “jumpy,” aching, sore, or swollen tongue (when it isn’t).
Urgency to urinate, frequent urination, sudden urge to go to the washroom
Vomiting
Skin (anxiety symptoms commonly associated with the skin):
Burning skin sensations, skin sensitivity
Numbness
Numbness tingling, numbness and tingling
Skin problems, infections, rashes
Sleep (anxiety symptoms commonly associated with sleep):
Difficulty falling or staying asleep
Frequent bad, bizarre, or crazy dreams
Hearing sounds in your head that jolt you awake
Insomnia, or waking up ill in the middle of the night
Jolting awake
Waking up in a panic attack
You feel worse in the mornings
Sight (anxiety symptoms commonly associated with sight):
Distorted, foggy, or blurred vision
Dry, watery or itchy eyes
Eye tricks, seeing things our of the corner of your eye that isn’t there, stars, flashes
Eyes sensitive to light
Spots in the vision
Flashing lights when eyes are closed
Your depth perception feels wrong
Touch (anxiety symptoms commonly associated with touch):
Burning skin sensations, skin sensitivity
Feeling cold or chilled
Numbness
Numbness tingling, numbness and tingling
Pain
Tingling, pins and needles feelings
Other anxiety symptoms are described as:
Being like a hypochondriac, muscle twinges, worry all the time, tingles, gagging, tightness in the chest, tongue twitches, shaky, breath lump, heart beat problems, head tingles, itchy tingling in arms and legs, and so many more.
In addition to these anxiety symptoms, you may also find yourself worrying compulsively about:
• Having a heart attack • Having a serious undetected illness • Dying prematurely • Going insane or losing your mind • Suddenly snapping • Losing it • Uncontrollably harming yourself or someone you love • Losing control of your thoughts and actions • Being embarrassed or making a fool out of yourself • Losing control • Fainting in public • Not breathing properly • Losing control of reality • Choking or suffocating • Being alone
These are some of the more common anxiety symptoms. This list isn’t exhaustive. :-)
“For everyone has sinned; we all fall short of God’s glorious standard.”
Romans 3:23, NLT
I know myself pretty well. I fully understand how dark I can be. I’m nasty and mean, selfish and destructive. I am the “King of Filth and Deceit.” (That is my official title, look it up.) King Midas turned everything he touched into gold. It seems that everything I touch turns black and putrid. I have come to understand Martin Luther’s own assessment, “Sin boldly, but believe in God more boldly still.” He wasn’t encouraging sin; nor was he giving out ‘a license to sin.’ He was simply acknowledging our nature. He was also speaking of God’s wonderful gift of grace, and the faith needed to obtain it.
But I have heard that there is a place where I can be made white and bright; fully and truly cleansed of an immensity of evil. He can heal me, and I do not have to continue to produce such wickedness. I do not have to hurt His dear ones anymore. When I accept Him, His blood releases me. He makes it possible for me to have a new life.
So I come to Him, and cling. I will not let go, I grab Jesus and hang on.
I won’t slide back into this painful darkness. I will latch on to Him with everything I have. I cry out for ‘the spiritual velcro’ of Grace. I do this over, and over– until it works. Just give my sin-addled soul Jesus. I’ve had enough religion, now I want Him.
I’m learning that I must learn to forgive myself. He has already forgiven me. A weaver works diligently on a rug that he is making. He uses even the dark thread as he does his work. In the same way, those deep transgressions must become a part of the Spirit’s work from my life. He takes it up, without flinching, and weaves it into His work. What He does is miraculous.
God’s specialty is turning rascals into sons and daughters.
I see sadness and confusion, and He sees glory. I see nothing but evil, and He chooses to turn it into a special grace. And so, I cling to Him and wait for the Lord to meet me. He is not overwhelmed by my stains, and He promises a complete deliverance from my great darkness. So I cling, as a drowning man latches on to a life preserver.
Oh, dear one. Someone has been looking for you. Jesus has been searching, trying to save you. You can go your own way, but I predict nothing but a difficult sorrow, if that is your real choice. But, there is a way of escape, and it is full of joy and peace. And it is real.
I know, (first-hand,) that it difficult, but that is just the first stage. There is a raucous joy that is waiting for you. You will find such a purpose and completeness that will make your head spin. He will launch on you into a love and a kindness that you will hardly be able to contain.
“God blesses those who are poor and realize their need for him, for the Kingdom of Heaven is theirs. 4 God blesses those who mourn, for they will be comforted.”
There were times in one of the mental hospitals, where I was very much disconnected from the real world. I went through weeks of “not understanding,” I wasn’t able to mesh with the routine around me. I sincerely thought I did, and I wanted to very much. But the ‘gears’ wouldn’t come into alignment. Mental illness made me a stranger to what was real.
Struggling with mental illness will very often take you into places you have never, ever dreamed of. As a matter of plain fact, you’ll hardly will grasp what is real. And that is when you sink into insanity. (At this juncture, only God can restore you.)
My heart goes out to those who are lost in their own minds.
But certainly also to those ‘loved ones’ who are completely muddled. They so want to explain what is happening. Those of us, ‘on-the-slide’ down, must realize that we are affecting all those lives of those who are nearest to us. This is not a guilt-trip, but a simple acknowledgement of what ‘falls-out’ on the recipients of our twisted confusion.
“My mind is a neighborhood I try not to go into alone.”
— Anne Lamott
The point of this is we must accept that there are places in our minds which are “no man’s zones” where logically none can go safely. Those of us start to transgress that ‘zone’ and we become casualties.
Destruction rules in us, and we are undone. All you want to do is to escape from what is hurting you. Maybe that is why abusing alcohol and drugs is so prevalent among hurting people.
I do want to encourage you who are waiting for a dear one, a loved one to emerge from their confusion. They are lost, and have disappeared into the fog. It’s hard to see them anymore. Your heart breaks because of their condition. But you must trust in the Grace of the Father. You really have no other options.
“We are workers together with God, so we beg you: Do not let the grace that you received from God be for nothing.”
I have had a strange life. 
Broken Believers 