The Hidden Work of Living with Depression and Mental Illness

                  Living with mental illness is not easy. Most days it is downright hard. Even with treatment, there are days that are just difficult to navigate. Having hard days does not mean we are not trying to heal. In last week’s post, You Can't Just "Snap Out of Depression": Debunking Common Depression Myths (Part 4), I discussed how we cannot just wish depression away. Healing from depression requires work, but even though we are doing the work, we are still going to have times when we struggle.

                  As I have shared many times I have lived with depression and anxiety most of my life. I have done a ton of work to try to heal. There are many times when I benefit from that work. I experience times when my mental illness lifts. These times are a direct result of the effort I put into healing. I think many people with mental illness can relate to this experience. We put forth effort to heal. That may be through therapy, taking medication, receiving non-traditional treatments such as TMS and esketamine, and utilizing our coping strategies. When you live with mental illness, you become acutely aware of the fact it is not going to just go away. We need to work at it. 

                  To those on the outside it may not seem like we are working to get better. A lot of our work is done in private or with our mental health providers. While I am open about my mental health journey, others battle in silence. It is a personal choice. For a long time, I kept my battle behind closed doors. During that time, it was best for me to work on mental health that way. It is not easy to be open about mental health. I choose to share my journey in the hopes of helping others finding healing. Still, it is not easy. Despite my openness, there is a lot that I do not share outside of my mental health team. There is a lot of hard work that others do not see. 

                  We cannot see inside each other’s minds. That is where a lot of the hard work takes place. There is a lot of self-talk that goes on when we are fighting mental illness. My depression and anxiety “talk” to me. No, I do not mean I am hearing voices. Depression and anxiety control the thoughts in my head. These thoughts tear me down at times. They can be loud. These thoughts spew negativity at me. So, I need a plan to talk back to them. For me and many others talking back to depression and anxiety involves telling the thoughts to stop. We need to point out the lies and the falseness in the thoughts our mental illness hurls at us. This is hard work. Imagine having to always be aware of the lies your own mind is telling you. Not only do we need to be aware of them, but we also need to have responses ready to contradict what we are “hearing”. This is part of the hard work of living with a mental illness.

                  One of the ways we learn this skill is through therapy. My psychologist has been instrumental in guiding me through self-talk. I have learned that it is necessary for me to work at talking back to the thoughts depression and anxiety like to fill my head with. Therapy is an important part of the hard work we do to battle mental illness. The therapy experience is different for each one of us. For me, having a place where I can discuss what my depression and anxiety are telling me and being able to share how those words are affecting me is key to fighting my mental illness. I have been in therapy for a long time. It is part of the work I need to do. I know that therapy helps me and that I need consistent therapy sessions. 

 In addition to talking back to our thoughts, we need to manage medications or treatments. This requires commitment. We need to communicate with our psychiatrists. It is important to share how medications are affecting us and whether we are benefitting from our prescriptions. The same is true of treatments such as TMS, esketamine, or ECT. We need to let our providers know how we are handling the treatment and whether it is effective. Whether it is medication or non-traditional treatments, we need to be able to have discussions about how we are doing. That is not always easy. I find that sometimes I do not know how to explain what I am experiencing. At times I am too overwhelmed to clearly express what I am feeling or how treatment is working. That does not mean that I am not working hard. It just demonstrates how complicated living with mental illness can be. It helps to have a mental health provider or team who can help us when we struggle expressing all that we need to tell them.

My point in sharing this is that we can be doing all the work we need to do and still have hard days. Living with mental illness can be tough. It often is. The hard work is worth it, though. We will have days that are better than others. Not every day will be good. Struggle is a part of mental illness. Being frustrated with that struggle is understandable. So, it is important for us to recognize that even when we are doing the work, life can be hard. There are times when we are going to want to give up. I have been there many times. I know I will want to give up at times in the future. When we want to give up or when we feel like things are just too hard, we need to reach out to our mental health providers or join a support group. Remember, we are not alone. There is help. 

It is important to remember that healing is a process. There will be ups and downs. Some days will be harder than others. You can be doing the work and still have hard days. That is okay. Let’s make a promise to each other to remember that even when things are hard, there is hope. 

 

Update: 

In last week’s post, Women's Mental Health and Depression: Honoring the Invisible Load on International Women's Day, I mentioned the artist, Yayoi Kusama, who lives with mental illness. I was reading news headlines the other day when I came across an article about an art exhibit in Germany that is featuring this 97-year-old artist. I thought I would share the article for any of you who might be interested: German museum celebrates Japanese artist Kusama in vast new exhibit.

 

Thursday’s Post:

Check back Thursday, March 19^th, for the final post in my series: Debunking Common Depression Myths.

 

 

 

 

                                                

You Can’t Just “Snap Out of Depression”: Debunking Common Depression Myths (Part 4)

          As we continue discussing depression myths, I would like to share another one that I have personally experienced. Many times, people have suggested that I can snap out of my depression. I have been told to just smile. Not once have I been able to just “snap out of my depression”. The myth that we can snap out of depression is hurtful. It cannot be done. There is no snapping out of depression. No amount of smiling can make depression disappear on its own.

                  Depression symptoms do not disappear just because we want them to disappear. Depression is a health condition. It is not just a mood. Depression has biological and psychological causes. It is diagnosed by medical and mental health professionals. Depression is caused by changes in brain chemistry, neural circuits, and stress hormones. There is medical evidence that depression is real. Imaging shows differences in the brains of individuals who suffer from depression. The biology of depression affects mood, motivation, sleep, and energy. Medical intervention from a psychiatrist is usually needed to combat depression. So, telling a person to snap out of it is ignoring the science behind a depression diagnosis.

                  Another reason we cannot just snap out of it is that depression symptoms affect motivation and energy. Considering motivation is impacted by the illness, telling a person to snap out of it or try harder, is not going to help. We struggle with motivation and no amount of trying is going to make the depression disappear. When someone is told to snap out of it, the symptoms of depression are being ignored. When I have been told to try harder to be happy, I have shrunk further into my depression. I know I cannot snap out of it. Being told that I can makes me feel like a failure. Even though I understand motivation to not be depressed is not the issue, it hurts to be told that I would not be depressed if I just tried harder to be happy. 

                  Depression is persistent. It is not a passing mood. Those of us who live with depression cannot turn it on and off like a faucet. If we had that ability, we would never turn it on. Believe me, living with depression is not a choice. If we could snap out of it, people would not suffer from long-term bouts of depression. There would be no such thing as recurrence if we could snap out of depression. Depression lasts. Even with treatment, many of us still deal with the symptoms of depression.

                  Treatment is necessary to help a person live with depression. Recovery is possible, but not without treatment. The fact that recognized treatments such as therapy, medication, transcranial magnetic stimulation (TMS), esketamine, and ECT are effective demonstrates that overcoming depression requires more than just a will to snap out of it. My personal experience is that treatment is a necessary part of my life. I work hard with my mental health team to function with my depression. Most of us with depression find treatment to be necessary. That is where our desire to get better is utilized. We cannot just wish depression away, but we can take the steps to receive the treatments that will help us.

                  Sometimes we might seem like we are okay. This might give the illusion that we can snap out of our depression. The reality is that depression can ebb and flow. There are times when we can function and times when our struggles our heightened. Just because you see us functioning does not mean we are not dealing with our depression. As I mentioned in Smiles and Appearances, The Masks We Wear: Debunking Common Depression Myths (Part 2) many of us living with depression are adept at wearing masks to hide our depression from others. It is not a matter of snapping out of depression. What often happens is we mask our symptoms. We do not snap out of depression. You just do not see the depression.

                  The myth that people can snap out of depression dismisses so much about the illness. It is also ignorant. There is medical and psychological research proving that depression is an illness and not choice. There are countless real-life stories that have been shared about living with depression. There is no excuse for someone to tell another person to snap out of depression. It is inconsiderate and hurtful.

                  The myth that people can snap out of depression is harmful. Being told that we need to just snap out of our depression can cause us to believe we are not trying hard enough to get better. It might make us feel ashamed to seek help. What people living with depression need is compassion and understanding. If we feel understood and supported, we are more likely to reach out for help. We are more likely to follow through on our treatment plans. So, if you know someone who is living with depression, please do not tell them to snap out of it. Please do not tell them that they just need to smile. Your intentions may be good, but you will be causing harm. Instead, ask them how you can help. Listen to the person. Be supportive and understanding. 

Come back next week. Monday will a regular post. Thursday 3/19, will be the final post in this series on Debunking Common Depression Myths.

 

 

 

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Women’s Mental Health and Depression: Honoring the Invisible Load on International Women’s Day

              March 8 was International Women’s Day. On this important day, I tried to take time to think about the women who have been instrumental in my life. There are so many, too many to name here. I think they know who they are. So, to the instrumental women in my life, thank you. 

                  In this post I would like to recognize women who carry heavy loads. We all carry our own loads and at times those loads can get heavy. There are women who struggle mentally, women who struggle physically, women who have been hurt, women who are doing it alone, women who are navigating their way through trauma, women who are trying it to hold it together, and women who need extra love. There are also women who feel unseen and women who go the extra mile for others. There are women who are battling addictions. There are women who cannot share their struggles. 

                  One thing all these women have in common is that they keep going. Of course, we get derailed at times, but women everywhere get up each morning and make the most of their day. At a time when we see women’s rights being attacked by politicians and others, we need to recognize all that women are and all that we do even when our loads are heavy.

                  How can we acknowledge women who continue while carrying their loads? First, we can acknowledge the mental and emotional loads many women carry. So often these loads go unnoticed. One thing we can do is acknowledge what the women in our lives are doing. I think International Women’s Day is about more than recognizing the achievements of women. It is about honoring the unseen work of women everywhere and the loads women carry on a daily basis.

                  Let’s look at some women who have carried loads associated with mental and emotional struggles.

                  Janet Frame was a New Zealand novelist and poet. She was misdiagnosed with schizophrenia and as a result spent years in psychiatric facilities. She barely avoided a lobotomy when her first book won a major literary prize. She faced trauma but carried her load. She became one of New Zealand’s most important literary figures. You can learn more about her life in the film, An Angel at My Table.

                  Charlotte Perkins Gilman was a writer who suffered from postpartum depression. Her short story, The Yellow Wallpaper, shares her experience with a restrictive treatment. She lived with recurring depression but continued writing about women’s rights. Her writing helped people understand how women’s mental health was misunderstood and controlled in the 19^th century. 

                  Unica Zurn was a German writer and Surrealist artist. She lived with severe mental illness that included psychosis. Despite her struggles and institutionalizations, her work was influential in the field of creativity and mental states. 

                  Yayoi Kusama is a Japanese artist who uses her art to transform her psychological experiences into powerful visual worlds. She lives near a psychiatric facility in case she needs support. She has been open in discussions about her hallucinations, obsessive thoughts, and other mental health struggles. Kusama is now 96 years old and continues to be active in the art world/

                  Elyn Saks is an advocate for humane mental health care. She is a legal scholar and professor at USC Law School while living with schizophrenia. She works in mental health law and ethics .She wrote a memoir titled, The Center Cannot Hold: My Journey Through Madness. 

                  Lindsay Riddoch was a Scottish mental health activist. She wrote poetry about her struggles with mental health. Riddoch worked to improve mental health services. She created a youth platform called 1000 Voices, which helps teenagers speak openly about mental illness. Sadly, Lindsay Riddoch died by suicide at age 24. She carried a heavy load while helping others in her short life. 

                  These are just a few women who have lived with the load of mental illness and made an impact on others. Each of us knows women who live with struggles. Some of these struggles involve mental health. Others involve societal or family pressures. Each of these women is battling to do their best. In addition to all those that we know about, there are countless others who struggle in silence. These women deserve acknowledgement, too. Let’s make sure all women know that they are seen and appreciated.

I encourage each of us to send a letter, text, or email to a woman we know who is carrying a heavy load while getting up each morning to do their best. This is a simple act that can mean so much. We never know just how much a kind word can help a person. We can do this for International Women’s Day, but I think it would be even better if we did this more often. Perhaps, we can send a note once a month to a woman who is doing their best despite the visible or invisible load they are carrying. Maybe with this simple act, we can make a difference.

 

Come back this Thursday, March 11th, for the next post in my series Debunking Depression Myths.

 

                  

                  

 

It’s Not Just a Phase: Debunking Depression Myths (Part 3, Teen Mental Health)

                  March 2 was Teen Mental Health Day. Now seems like a perfect time to debunk myths surrounding teen depression. Teens face depression and they deserve support and care. Often, they do not get the care and support they need. Some causes for this include shame and stigma, not recognizing the signs of depression, fear of parents’ reaction, limited access to care, confidentiality concerns, the depression itself, cultural and identity factors, and past negative experiences. These are important issues that need to be addressed. Embedded in some of these issues are the myths that surround teenage depression. Today I would like to look at some of those myths.

                  One myth is that teen depression is just hormones, and they will grow out of it. All teens go through some mood changes, but those can be minor. When mood changes are persistent, it is not just hormones or a phase. Indicators of depression or other mental illness in teens include persistent sadness, anxiety, withdrawal, or behavior changes. Mental health research confirms that mental health challenges are common in teens. Teens can be depressed. Teens can be anxious. These are health issues, not just hormones.

                  Another myth is that “teens just want attention”. When teens are exhibiting distress or self-harm thoughts, it is indication that they need support. They should not be dismissed as seeking attention. Sometimes the behavior can seem dramatic. Even in these instances it should not be dismissed. The underlying emotions are real and need attention from mental health professionals.

                  Here is a myth that I find aggravating. “Good kids don’t get mental health problems.”  This is an asinine belief. Having mental illness is not about whether we are a good person or bad person. Depression and other mental illnesses affect kids across backgrounds and interests. It can affect athletes, high achievers, quiet kids, theater kids, musicians, popular teens, the teen that sits by themself, the class clown, or the teen that is always getting in trouble. Depression can affect any teen. Mental illness does not differentiate. It can affect teens of all races. Stress, trauma, genetics, and brain chemistry can affect anyone. Teens included. Having depression or other mental illness does not make you a bad kid.

                  I would like to raise an issue I have with the school system and mental health here. I am a special education teacher. I am used to seeing children and teens labeled. It is part of the paperwork and the placements. There is one label or type of disability that has always bothered me. Children and teens with mental illnesses or behavior disorders are often labeled emotionally disturbed. I hate that term. Disturbed has such a negative connotation. These kids are not disturbed. They have an illness that affects their emotions and behavior. Calling them disturbed is an insult. It perpetuates stigma and the myth that good kids do not get mental illness. I am an adult with mental illness. I am not referred to as emotionally disturbed by my health care providers, mental or physical. I do not believe we should be using this label on children and teens. 

                  Another myth surrounding teen mental health is that talking about suicide puts ideas in their heads. There is research that shows that asking directly about suicidal thoughts does not increase risk. It actually opens the doors to conversations that can allow the teen to receive the help they need. Talking openly about suicide reduces isolation and encourages teens to seek and accept help. 

                  I would like to share a personal experience related to this. I was a teen decades ago, but I still remember being chastised for having suicidal thoughts. I distinctly remember a counselor threatening me because I had expressed thoughts about wanting to take my life. There was no support. Rather, I was made to feel like I was a bad person. Not being able to talk about my suicidal thoughts caused me to shut down. The thoughts did not go away. Hurting myself did not stop. A lot of has changed since then. A counselor would not treat a teen like that today. We know that talking openly with teens allows them to receive the support and help they need. We know that openness leads to dialogue, which leads to treatment.

                  Another myth is that therapy is only for serious cases. Therapy can help teens at all levels of need. It can help with everyday stress, identity questions, relationship issues, peer pressure, school pressure, and athletic pressures. It is not just for crises. Talking to a counselor or therapist can help teens navigate tough issues as well as everyday issues. There is nothing wrong with going to therapy. We can all benefit from it at times.

                  There is a myth that medication will change a teen’s personality. If medications are taken appropriately and under the care of a psychiatrist or other doctor, they reduce the symptoms of depression or anxiety. They do not erase a person’s personality. Often, a teen will feel more like themselves once a medication has started managing their symptoms. 

                  We talked about this next myth in Smiles and Appearances, The Masks We Wear: Debunking Common Depression Myths (Part 2). It is a myth that if a teen is laughing or getting good grades, they’re fine. Just as adults can mask the symptoms of depression and other mental illness, a teen can mask what they are struggling with. High-functioning depression and anxiety are just as real in teens as they are in adults. Just because a teen appears to be doing well on the outside does not mean they are not living with depression. We need to check in on the teen who smiles as much as we need to check in on the kid who is isolating themself. 

                  I am sure there are more myths out there. It seems that myths about mental health pop up all the time. Many people do not want to believe that depression is real. People want to believe that all kids are happy. Sadly, the ignorance perpetrated by the myths we have discussed harms teens every day. There are so many teens out there who are struggling and who need support. It is important that we break down the myths surrounding depression and other mental illnesses. We should be reaching out to teens. We should be listening to them. 

                  If there are teens in your life, I encourage you to listen to them. Listening means more than just hearing their words. It means paying attention to their actions. It means monitoring their moods. It means being aware of changes. Our teens need us. There are too many statistics that show teens are suffering and even dying from depression and mental illness. If we work to break down these myths and pay attention to our young people, we can make a positive impact in their lives. 

                  If you suspect a teen may be struggling with their mental health or feel unprepared to talk to your teen about mental health, reach out for support. You can talk to your teen’s pediatrician or a school counselor. You can contact organizations such as NAMI (National Alliance on Mental Illness). You can call the 988 Lifeline. Whatever you do, don’t stand by silently. Any teen can suffer from depression and other mental illnesses and every teen deserves support.

 

 Check back next Thursday, 3/12, for another part in this series on Debunking Depression Myths.

I Am Here

                  The other day I was listening to music, which is one of my coping strategies. Music has the power to lift me up when I am struggling with depression and anxiety. Usually I listen to classic rock, but sometimes I venture into other genres. I was listening to P!nk and her song I Am Here struck me. I felt the words. It made me ponder where I am and why I am here. Why has my journey landed me where it has? Why am I in different places on my journey at different times? 

                  I am here to say that living with depression, or any mental illness, sucks. Often, there is a sense of finality to it; a sense that we will not be able to overcome our mental illness. Can you imagine living with that? Do you live with this same sense? I am here to share a bit about depression.

                  Depression ebbs and flows. There are ups and downs. These are difficult to navigate. We try to hold onto the times when we feel better, but sometimes we are sent crashing down without warning. We plummet into the darkness. Other times it is a slow slide into the darkness. Both experiences are hard. I am here to say that I live these ebbs and flows. It is part of having a mental illness., but I believe we can live with depression. We just need the right supports.

                  Many of my posts have shared supports that can help us live with depression and other mental illnesses. There are mental health professionals who lead us into healing. Finding the right psychiatrist, psychologist, psychiatric nurse practitioner, therapist, counselor, or support group leader makes a significant difference in our healing journey. I am here to say that without my mental health team, I would be drowning in the darkness of my illness. Supports might include medications. It likely includes therapy. There are non-traditional treatments such as TMS (transcranial magnetic stimulation) and esketamine. There are support groups led by members of groups such as NAMI (National Alliance on Mental Illness). We also have our individual coping strategies. These might include breathing exercises, journaling, yoga, exercise, music, art, and various other activities that we find useful. You can look back over my previous posts to learn more about many of these supports.

                  I researched the meaning of P!nk’s song, I Am Here. It is intended to be about living in the present moment. It is about self-acceptance and resilience. The song encourages listeners to be present even in the face of life’s challenges. I do not know P!nk’s reasons for writing this song, but I feel her talking to me. Living with mental illness is a challenge. Depression makes life difficult. Maybe we can draw from the idea behind this song. We can learn to say, “I am here” in the face of mental illness. It may tear us down, but we are here. We are still standing. If we remind ourselves that despite the efforts of mental illness to tear us down, we are still here. 

                  I am here to say that mental illness is a journey. We live the journey each day. We cannot hide from it. Healing exists. That healing feels good. It should be our goal to remain in the times of healing. When we do not feel that healing, we need to remind ourselves that we are here. We need only keep showing up. Whatever way we can show up is okay. The important part is making the effort to be present in our lives. That is how we fight mental illness. We say, I am here.

                  No matter where we are on our mental health journey, we can say, “I am here.” Everywhere on our journeys is important. Every place has value. We may be struggling, but we are still present on our journey and that place has value. We have just as much value when we are struggling as we do when we are experiencing healing. Hold onto that belief. We can be present wherever we are on our journeys. 

                  If you are reading this and do not live with mental illness, first I thank you for having the interest in reading about mental illness. Maybe you know or love someone with mental illness. Maybe you work with people with mental illness. I encourage you to say “I am here” as well. Being present has value for all of us. When we acknowledge we are present in our lives, we find the strength to live life to the fullest. When we say “I am here” we are letting others know that our experiences matter. We are here for each. 

This blog is my way of standing up and saying “I am here” for myself and for all those who battle mental illness or any battle.

 

Check back Thursday for part 3 in my series: Debunking Common Depression Myths

Smiles and Appearances, The Masks We Wear: Debunking Common Depression Myths (Part 2)

                  Last week I discussed the myth that depression is sadness. Let’s look at another depression myth today. Just as those of us with depression are not just sad, we do not always appear depressed. Many of us can manage to smile in public. We can function at work and in social situations at times. We can laugh and seem happy. However, appearances do not always tell the full story. Depression can be hiding behind a mask. 

External appearances are just that. The word appearance is defined as “the way someone or something looks.”  We cannot judge a person by their appearance. Depression does not have a “look”.  We might smile even though we are depressed. We might function at work or school as if nothing is wrong even though on the inside our thoughts are trapped in darkness. It is important not to assume that a person is okay just because they are smiling or functioning at work, at school, or in social situations.

                  One skill many of us with depression learn is masking symptoms. A mask can be as apparently simple as a smile. We might smile to hide the pain we are feeling. When others see a smile, they often assume we are happy. Just as depression is not sadness, a person can be happy about something and still be experiencing depression. An example might be how I am happy when my niece gets a hit in one of her college softball games. That happy feeling does not erase the depression I am trying to cope with. The feeling of happiness is situational. The depression is still there. It is always there. I can mask it, but the depression is hiding behind that mask.

Masking may appear as staying constantly busy and focused on exceling at work or school. When this form of masking is occurring, the person looks successful and productive on the outside, but inside they may feel empty, exhausted, or hopeless. This type of masking is one I have learned to employ. It is how I have managed to maintain a career despite my depression. I hide how I am feeling so others do not know. It is a way of avoiding judgement. Masking in order to work is often necessary to survive. We need the job to get health insurance and to pay for our living expenses. So, on the outside we look “normal” (although I question if there is really a normal way to look). Inside depression might be tearing us apart. 

                  Another aspect of this myth is that people with depression do not laugh. Sometimes a person with depression might use humor as a shield. Using humor might be a way to avoid vulnerability. Humor might be what keeps a person going. When I think about this myth, Robin Williams comes to mind. Obviously, I did not know him. So, I am basing this on what I have read about him. He spent his life making people laugh and doing everything he could to make people happy. Inside he fought depression. When he died by suicide, fans were in shock. People said things like, “He was always so funny, how could he take his life?” On the outside he was laughing. Inside he struggled. Sometimes humor and laughter are masking what we are experiencing on the inside. It is a myth that if a person is laughing and smiling, they are not depressed. They may be masking their depression symptoms.

                  There is a saying about being kind to everyone because we never know what they are going through. I think this saying captures the idea behind the myth that if a person is smiling and appears to be functioning, they cannot be depressed. How many of us have hidden how we are feeling from others because we did not want them to worry? How many of us have pretended to be okay because we did not believe others would understand what we were going through? This is masking. Everyone does it from time to time. What if you had to spend your life masking how you feel and what you are going through? That is what many of us with depression do. Often, we learn early on that others won’t understand. We learn that depression can be a taboo topic. So, we develop masks. 

                  Masking our depression is skill many of us are forced to develop to cope with our depression. It is what allows us to function. Unfortunately, those masks lead to the myth that if we are smiling and appear to be functioning, we must not be depressed. The very thing we are employing to allow us to function is creating the misconception that there is nothing wrong. 

I think masks serve an important purpose. By allowing us to appear okay, our masks allow us to be a part of the world that our depression tries to rip away from us. Over the years, I have learned when I need my mask and when I don’t. Sadly, I probably need it more than I do not. When I take off my mask, I can share with others what it means to live with depression. It is important to help others understand depression because doing so breaks down the stigma surrounding mental health. Maybe I need to explain my mask more often and to more people. I am not quite there yet. Yesterday my mask instinctively went up at work even though I know it is a safe place. I have accepted that it is going to happen at times. Maybe when my mask goes up like that it is protecting me. I know it perpetuates this myth, but in the world we live in sometimes we need our masks. Perhaps someday masks will not be necessary, and we can break down the myth that a smile or functioning appearance means we are not depressed.

 

 

 

 

 

                  
                  

From Doomscrolling to Bloomscrolling: A Healthier Habit for Depression

                Recently, I saw a friend’s social media post. It was a picture of flowers with the word “Bloomscroll” on it. It captured my attention. I wondered what bloomscrolling was. I am intimately familiar with doomscrolling. I engage in doomscrolling all too often. What is bloomscrolling and does it differ from doomscrolling? I quickly searched online to find out more about bloomscrolling.

                  Bloomscrolling is defined as “the intentional act of curating social media feeds to consume uplifting, positive, and educational content.” It is meant to be an alternative to doomscrolling, which is defined as “the act of obsessively scrolling through social media or news feeds, consuming large amounts of negative, sad, or depressing content despite it causing anxiety or distress”.  Doomscrolling increases stress, fear, and anxiety. It can lead to lower mood and sleep disturbances. The definition of doomscrolling hits home. I get caught up in this, especially when my mood is already low. The effect is a worsening of my mood. I feel trapped and often struggle to break the habit.

                  As I examined my social media habits, I realized that my friend’s bloomscrolling post was speaking to me. I needed to discover bloomscrolling. For one thing I need to stop scrolling social media when my mood is low. More importantly, I need to find positives. I need an uplifting of my mood. Therapy and the treatment I receive are important, but what about the times when I am on my own, those times in between appointments? Bloomscrolling offers relief for those times. I need to try to find the positives on social media. The positives are out there. I know this because I try to share positive posts when I share my blog on social media. 

                  Let’s look a little more at bloomscrolling. There are four key aspects to bloomscrolling:

                  

·      Intentionality: With bloomscrolling there is a conscious and active choice to seek out positive content on social media. This choice contrasts with just passively consuming whatever algorithms provide on your feed.

·      Mental Well-being: Bloomscrolling is an effort to fight against what is referred to as digital fatigue (“the mental, physical, and emotional exhaustion caused by excessive, prolonged use of digital devices.”) This push back is intended to reduce stress, anxiety, and what might be called “brain rot” that results from endless, negative social media scrolling.

·      Curated Feeds: This involves unfollowing or blocking accounts that bring negativity. Instead, bloomscrolling involves actively seeking out, saving, and sharing posts that are inspiring. 

·      Digital Diet: With this aspect, social media use is treated like nutrition by getting rid of the negative posts and feeding the mind better, more nourishing social media content. 

 

Incorporating these key aspects requires some steps to stop doomscrolling. First, it is important to set social media time limits. This can be difficult when you are struggling with depression and/or anxiety. I know I get trapped doomscrolling because it is mindless. I often catch myself spending more time than I realize on social media. It is a mindless activity that negatively fills my head when I do not want to think. Another effective strategy to stop doomscrolling is to set no-phone zones or times. We can try avoiding our phones first thing in the morning and just before bed. A third strategy is to practice mindful social media usage. This requires being conscious of why we are opening an app and stopping when we notice a lowering of our mood.

This last strategy leads into the concept of bloomscrolling. When we are mindful of our social media usage, we can adhere to key aspects of bloomscrolling mentioned above. We can practice bloomscrolling by following positive content. This might include accounts that post about nature, art, hobbies, mental health, or positive stories. Just like with stopping doomscrolling, bloomscrolling should still have time limits. The longer we are on social media, the easier it is to get caught up in doomscrolling. Also, work on scolling past negative content. This can be difficult because somehow it sucks us in. It might help to save positive posts and go back to those posts or accounts. 

There are some positive impacts of bloomscrolling on mental health. One, it reduces stress. It breaks the cycle of anxiety caused by doomscrolling. Another benefit is the boosting of neurotransmitters. Looking at positive content releases positive chemicals in the brain. This leads to an increase in a sense of security and joy. Bloomscrolling rewires the brain. When we engage with posts that are positive neural pathways that are associated with resilience and gratitude are strengthened. Another positive mental health impact is the activation of the prefrontal cortex. Bloomscrolling encourages active and conscious choices. This moves the brain into a calmer state. Finally, bloomscrolling is a tool for emotional regulation and self-care. This leads to a feeling of being inspired.

I am going to make a determined effort to bloomscroll. I think I will try to stick to mental health, writing, art, and music posts. I am going to set limits. No more spending my evening with my phone in my hand. No more social media before bed. I am only going to share posts that are uplifting. What I post on social media is usually only about this blog. So, I think I am already only posting positive content. 

Take a few minutes to consider your activity on social media. Are you caught up in doomscrolling? Would you like to engage in more bloomscrolling? Use some of the strategies presented in this blog post to decrease any doomscrolling you might be doing and to make bloomscrolling a larger part of your life.

 

 

Reminder: Don’t miss Thursday’s post. It will be the second post in a series debunking depression myths.