Over the last several years we have encountered many people experiencing depression, while they have dealt with a long-term illness. We both fall into this category. Feelings of depression and hopelessness are difficult, especially when you are uncertain about your future and are wondering if you are going to remain operating at a diminished capacity for the years ahead. This in turn can have a further negative impact on your physical health.

Feelings of pointlessness and hopelessness can often take over, especially if you must take time away from work, give up activities you enjoy, scale back on socializing or see alterations in your physical appearance. It may even seem that others around you treat you like you are invisible, as you are no longer the bold person you’re used to be.

Gradually you begin to withdraw into yourself as it seems like life is outside of your control. As you put the future on hold, you start to feel apathetic or maybe even get to a point where making yourself get out of bed in the morning becomes a big challenge.

This may seem like a long, dark tunnel which we will never come through. However, we believe that for many of us, not only is there a way through but there are possibilities for the light to shine on you in some ways more than it has done. You do not have to let the traditional social misconceptions define you. Disability does not have to mean disempowerment. While parts of you may be restricted it is possible to grow in other ways too. Here is how:

9 Step Approach

1 Establish How You Want to Feel.

The first and obvious step is to ask yourself how you would like to feel? It is much easier to move toward something if you can define what it is. The same can be done with emotions. For example, identifying that you would like to feel happy will provide you with a clearer target to aim for.

2 Scale Your Feelings

Think about how depressed you feel on a scale from 1-to 100. If for example, you assess yourself at 70, you can gain some hope in knowing that at least you are not at 100. Scaling your feelings also helps you measure if you are making progress.  

3 Identify Your Triggers

Are there any specific events, environments or people who trigger feelings of depression for you? If so, take note of who or what you might need to avoid.

4 Establish Links Between Those Triggers and Tour Thoughts

Examine the thoughts you have about those triggers and how those thoughts are serving you. Can you link any recurring thought patterns to the depression which you experience? For example, the thought “I’ve lost everything,” often triggers depression.

5 Look at What Other Factors Influence Those Thoughts

Think about where these thoughts originate from. Are these parts of a deeply ingrained set of beliefs or value systems?  Is this society or the surrounding culture influencing you? Perhaps your inner authentic voice tells you something different.

6 Avoid Absolute Thinking

Very few things in life are black or white even when it comes to illness. Try to establish if there is any middle ground or grey area. Is what is happening a total catastrophe or is it possible that there are some positive aspects to your life still?

7 What Would You Tell Someone You Love?

How would you want someone you love to feel if they were experiencing something similar?  What would you say to them? Do they deserve happiness? Could the same things be said to you as well? Do you deserve happiness?

8 Focus on What You Still Control.

If you are experiencing chronic illness and despair, you are likely very aware of what you can’t control. Refocus your mind on areas which you are still able to control. What are they and to what extent are you able to?

9 Practice Optimism Boosting Exercises

Pick at least one of the following exercises which have been shown to boost optimism and try practising them for at least several minutes each day.

Best Possible Self – Imagine your life in two years if everything goes according to plan.

Savouring – Become mindful of your enjoyment. This can apply to a meal you eat, a conversation with a close friend or a walk-through nature. 

Gratitude – Try writing down at least three things which you feel grateful for each day. No matter how small, it will help you realise that there is still hope.

We invite you to share your feedback with us. Have you tried any of these before? Have you tried anything different? What has worked for you? What has not worked?

Is there anything else you would like for us to cover?

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As always, if you are experiencing any severe medical or psychological symptoms, we always recommend you speak directly to a qualified professional.

Thank you for checking in with us and we’ll see you again soon.