Coping Strategies for ADD Depression | ADHD Information

I'm not a depression sufferer myself, but when I get those occasional once a year down spells I sometimes do the writing letters thing and it picks me right up. 8 )

For me, the meditation thing did not work. Things just got worse that way because i tried to fight my hyperactivity, failed to do so and got really mad at myself. Running around a nearby lake helps a lot, though.

Writing letters works great for me. But i really have to burn them afterwards. I used to collect them for a while, but every time, i added a new one to the stack, i felt drawn to rereading old letters or to add some more details to old ones (that is a perfectionist's problem ;).

Burning them makes sure you do not accidently stumble accross them later. It kind of avoids building an evil stack of bad thoughts somewhere. Reizende, YES, that is a fabulous technique that works wonders not only for depression, but for anger, frustration, sadness, self-esteem woes, and just about any negative feeling or situation.

I discovered this amazing technique about 4 years ago, when my self-esteem was still deep in the crapper. I had started dating someone, and after a few weeks things started getting pretty serious. Then suddenly he stopped calling, and eventually a mutual friend had to drag the truth out of him that he was dumping me (the guy was 28 years old - and should have been well beyond that sort of high-school childishness). I was crushed, angry, humiliated, and felt the biggest fool on the face of the earth.

A blow like that doesn't do good things for a fragile self-esteem. These thoughts were consuming my brain so much that I actually started to write them down, and bought a notebook specifically for that pupose. In the days and weeks that followed, as I re-read some of the things I'd already written, I began to notice new thoughts and emotions coming to mind - thoughts that were previously completely unknown to me. I started to wonder why I was so upset about something as trivial as losing some loser of a guy. WHY, exactly, did I feel I couldn't do better than a loser in the first place? Didn't I deserve better than that?

A whole new world opened up for me. I suddenly realized that I was worth something. My writing took on a new spin - rather than writing about my anger toward Mr. Loser, I started to pore out all my life's feelings, frustrations, angers, as well as the few positive things, almost as though I was trying to self-analyze my self-esteem issues, and convince myself that I was a good person who deserved to be happy. "I can't do anything right" turned into " I can do some things right", and "I'll be alone for the rest of my life" became "I don't need another person to validate me". It didn't all happen overnight - over the next several months my journal became filled with both happy and negative thoughts - I certainly still had my bad days. But eventually, the bad days started to decrease. My shyness began to evaporate, I started to walk down the street with my head up rather than down, and I started to have cliche visions of being a strong, confident, independant woman. LOL. All because of my journal.

Obviously I still have my bad days, but it's nice not to be stuck in that horrible gloom that I was trapped in for most of my life back then.

Sorry for the ramble. Writing IS a fabulous outlet!
bcgirl197838562.4676041667

Throughtout life I have found my own ways to cope when I get down over little things - usually problems related to the ADHD I never knew I had.

The biggest way I have every gotten better & fast was to write a letter to, or about whoever or whatever has you extremely depressed. Devote a couple hours into writing it and pour your feelings into it. Imagine that the pain & feelings are ALL on the paper NOT on you. Keep writing. When you are satisfied you have all the feelings on the paper, stop writing. Don't deliver the letter. Instead, throw it in the trash. The pain is in the trash now. Don't go fish it out. Leave it there. The pain is gone. Don't let it return. If it does, write a new letter.

I have always felt 100% better after that.

Hey Reizende-

I was just diagnosed with ADD, but was diagnosed with depression about 15 years ago (dysthymia to be specific). I have yet to come to terms with the ADD, but depression I know something about.

I used to obsess about things that were troubling me. Sometimes a person (...usually a man(!)), but sometimes a work situation or a variety of other issues. My therapist tried to encourage me to 'live in the moment' and come to appreciate what I was doing at present. I just didn't get it at the time.

I didn't learn about meditation until I went into a 12-step program...and it has provided ENORMOUS relief.

There are lots of books about meditation, and lots of techniques, but here is a start:

Find a quiet comfortable place where you will be able to sit comfortably for 20 minutes. (Yoga easy pose works best for me...crossed legs on the floor) Think of a word that fits the situation (Acceptance. Courage. Forgiveness.,etc.) Breath deeply through your nose and concentrate on the word. Your thoughts will wander, but when you realize they are, gently return to the word. Wandering thoughts will always happen; that's why a simple word is used. Do this for 20 minutes. It will be hard the first couple of times, but it does get easier. I can finally stay present, without obsessing about the past or the future or things I can't change right now. Make sure you are comfortable and not rushed. Twice a day is best, morning and evening.

I cannot overemphasize the benefits for me, and for others I have talked to.

Good luck!

 

I've also heard that you can burn the letter.  Some people need the satisfaction of seeing it go up in flames, some need to rip the letter apart, etc.

I also agree that the letter shouldn't be sent to the person that you're writing to.  I've known a few people that have sent the letters and they were read by the person they were to, it can bring up alot of pain and guilt in the person it's addressed to.

I see such letters as a means to release things - and like you, I like to then get rid of the letters.  I went through that exercise in a 'self-improvement' type of seminar.

You can even write such a letter to yourself.

I journal also.  Not every day, but now and then, especially if I'm feeling down and I'm not exactly sure why.  It just helps me see things clearer and  understand why I'm feeling the way I'm feeling. It really is a great outlet! [QUOTE=autumnstar]

 the satisfaction of seeing it go up in flames

[/QUOTE]

One of MY greatest enjoyments. Not the letter but more interesting stuff. Glasd the letter stuff works for you but two hours writing a letter about who/what depresses me? No.

I find journaling to be a good tool. I also find it helps to pray for God to bless the person I am upset with. The thing that works best for me is to find someone to do something nice for. If I can make someone else happy, it cheers me up.

 

My depression may be triggered by one evil person/event, but the whole weight of my often failed life needs to be lifted is what I'm saying. Writing is a major torture to me since I am a writer. <no smiley>