I just found an awesome website called Dealing With Depression. It gives several links to other sites with helpful advice. Please check it out and follow some of the links under "Depression self-help tips and tools."
The Back From the Bluez link is especially helpful, in my opinion. It gives you "Modules" to follow, encouraging you to take one step at a time and it comes complete with worksheets
Please, please, follow the top link today!
Monday, August 24, 2015
Wednesday, June 24, 2015
Hello, again.
Hello, everybody. Long time, no see. It's been three months since I wrote a post. Well, there is a post for April 2015, but most of that was already written. I'm rather surprised to see that I wrote a full post in March, complete with a link! However, March was the last time I wrote anything.
What does a writer do when she's too depressed to write? For me, the answer is practically nothing. I haven't written in a journal. I haven't bathed more than once a month. I haven't cleaned more than once in the last three months. All of my dishes are Dirty and, except for that one cleaning spell, I only wash what I need for a particular meal.
I could go on, but I think I'm already going into the "feeling sorry for myself" stage and that doesn't do either one of us any good.
Now, there were some good days. There were even three days in a row that I was in a good mood. These days were due to a friend who let me help her take care of her horses on the first day. I cleaned most of the next day and did a bit more on the third day! But, depression definitely ruled my emotions more often than not.
Some of you may want to know what has caused this "gloomy" three months, but I only know part of the answer:
All right, I guess that's enough about my problems. It did help to write this out, at least a little bit.
Does anyone have suggestions for what I can do about my current state? Do you know where I can find more help? Please e-mail me at t.j.pinkston.2007@gmail.com if you want to share anything.
What does a writer do when she's too depressed to write? For me, the answer is practically nothing. I haven't written in a journal. I haven't bathed more than once a month. I haven't cleaned more than once in the last three months. All of my dishes are Dirty and, except for that one cleaning spell, I only wash what I need for a particular meal.
I could go on, but I think I'm already going into the "feeling sorry for myself" stage and that doesn't do either one of us any good.
Now, there were some good days. There were even three days in a row that I was in a good mood. These days were due to a friend who let me help her take care of her horses on the first day. I cleaned most of the next day and did a bit more on the third day! But, depression definitely ruled my emotions more often than not.
Some of you may want to know what has caused this "gloomy" three months, but I only know part of the answer:
- I know part of it was physical ailments because I had several bouts of toothaches that finally ended when I had two teeth pulled on May 1st. I had Sinusitis, Bronchitis and, most recently an ear infection.
- Part of my problem is financial. My husband and I owe a lot more than we earn.
- I am out of one of my anti-depression medicines and the doctor I was using is no longer covered by my insurance. I thought I'd be all right because it was spring time. Now, I think I need to find another doctor to prescribe it.
All right, I guess that's enough about my problems. It did help to write this out, at least a little bit.
Does anyone have suggestions for what I can do about my current state? Do you know where I can find more help? Please e-mail me at t.j.pinkston.2007@gmail.com if you want to share anything.
Monday, April 6, 2015
BE KIND TO YOURSELF
I used to think I was one of
a rare breed that judged her Self much more harshly than others. What other
people thought of me was 10,000 times more important than what I thought of my Self.
I believed that the majority of the population were well-balanced individuals
who had good Self- esteem and put themselves in the same category of decent
human being as they put their friends, family and/or other people in. Some people were even
supposed to be “Self-centered,” putting themselves ahead of everyone else.
Let me tell you other people who put your Self on the “bottom rung” some ways I found to fight this feeling of inferiority.
Be at least a little “Self-centered” and put your “Self” first -- or
at least second. You may notice that I separate “Self” as a word. That’s
because your “Self” is your Spirit or Soul.
It is your center, your inner holy place, your church or temple. Unless you are
some sort of crazed lunatic, you don’t go around tearing down other holy
places. So, why do you tear down your own??
Consider your soul as the center of the universe. Just remember that everyone else has their own “center,” too. Treat your “Self” with the same respect and dignity that you give to any other person. Base your Self-worth on what you believe is right! When you slip up -- and everybody does -- give yourself another chance and then another and another. After all, nobody is perfect.
Treat
yourself like a child.
Unless you are a true perfectionist and think everyone around you has to be
perfect, you probably treat a child with much more compassion, understanding
and forgiveness than you do anyone else. For instance, instead of getting angry
with yourself for spilling something, say, “Oh, that was just an accident.”
When you’re tempted to berate yourself for not sticking to your diet or for not getting your house spotless or for not exercising for the prescribed amount of time, stop and think, “What would I say to a kid?” Your answer would probably be something along the line of “You tried.”
Just how far you go into treating yourself like a child is up to you; but no spanking or face slapping, no name-calling, no sitting in the corner and no going to bed without your supper! After all, we want to be kind to our Self, not mean. I went out and bought a package of those little metallic stars and made charts to put them on. Why? Because my biggest kick as a young child was to see a star beside my name on the wall or if the teacher drew a star by my grade on a paper. You can even make some of the things you enjoyed doing as a child into rewards -- go to a park and swing, run through the sprinkler(s), color or draw, or do something else to make your inner child happy!
Don’t
be stingy with your rewards! No punishments are allowed. Believe me when I say "the carrot" works much better than "the stick." A
few years ago, I was trying to lose
a bunch of weight. I debated on whether to count my highest weight of all time or my highest
weight registered on my chosen "weight loss" site. The first one would mean I had lost five
pounds, but the second would only be three. I struggled with that for quite
some time because I had already bought myself a prize! Finally, I decided, “Why
not reward myself for every three pounds
I lose?” After all, the mantras of this site are, “Slow and steady wins the race,”
and “One pound or one inch at a time.”
Therefore, my third suggestion is to reward yourself often. This doesn't have to cost any money at all. You can give yourself a star or a smiley face for every daily goal you meet. Even if you walked only five minutes instead of your intended 20, give yourself a reward because you were active for at least those five minutes! If you make an honest attempt to complete at least half of your goals for a day, reward yourself with 15 minutes of “alone time” or listening to music or another enjoyable activity. You can play a game, color a picture, take a bubble bath or find some other way to reward yourself.
For your weight, don't be afraid to do something special for every single pound or every inch if you want to. Even if your scale went the wrong way or stayed in the same spot, ask yourself, “Did I do my exercise?” Or, “Did I record all of my food?” If you answer “Yes” to either question, give yourself a prize anyway!
Of course, you can spend money if you have it. How much you spend is up to you, but don't go overboard. Chris Downie, author of The Spark, suggests saving a dollar for accomplishing your daily goals. If you are trying to lose weight, you might squirrel-away $1 for every pound you lose. What happens if you don't have that amount of money? Think of something else! You can always chose one of the free suggestions elsewhere in this series. Never let the lack of money stand in the way of rewarding your Self.
Let me tell you other people who put your Self on the “bottom rung” some ways I found to fight this feeling of inferiority.
Part One
Consider your soul as the center of the universe. Just remember that everyone else has their own “center,” too. Treat your “Self” with the same respect and dignity that you give to any other person. Base your Self-worth on what you believe is right! When you slip up -- and everybody does -- give yourself another chance and then another and another. After all, nobody is perfect.
Part Two
When you’re tempted to berate yourself for not sticking to your diet or for not getting your house spotless or for not exercising for the prescribed amount of time, stop and think, “What would I say to a kid?” Your answer would probably be something along the line of “You tried.”
Just how far you go into treating yourself like a child is up to you; but no spanking or face slapping, no name-calling, no sitting in the corner and no going to bed without your supper! After all, we want to be kind to our Self, not mean. I went out and bought a package of those little metallic stars and made charts to put them on. Why? Because my biggest kick as a young child was to see a star beside my name on the wall or if the teacher drew a star by my grade on a paper. You can even make some of the things you enjoyed doing as a child into rewards -- go to a park and swing, run through the sprinkler(s), color or draw, or do something else to make your inner child happy!
Part Three
Therefore, my third suggestion is to reward yourself often. This doesn't have to cost any money at all. You can give yourself a star or a smiley face for every daily goal you meet. Even if you walked only five minutes instead of your intended 20, give yourself a reward because you were active for at least those five minutes! If you make an honest attempt to complete at least half of your goals for a day, reward yourself with 15 minutes of “alone time” or listening to music or another enjoyable activity. You can play a game, color a picture, take a bubble bath or find some other way to reward yourself.
For your weight, don't be afraid to do something special for every single pound or every inch if you want to. Even if your scale went the wrong way or stayed in the same spot, ask yourself, “Did I do my exercise?” Or, “Did I record all of my food?” If you answer “Yes” to either question, give yourself a prize anyway!
Of course, you can spend money if you have it. How much you spend is up to you, but don't go overboard. Chris Downie, author of The Spark, suggests saving a dollar for accomplishing your daily goals. If you are trying to lose weight, you might squirrel-away $1 for every pound you lose. What happens if you don't have that amount of money? Think of something else! You can always chose one of the free suggestions elsewhere in this series. Never let the lack of money stand in the way of rewarding your Self.
Monday, March 9, 2015
Step Five - USE YOUR HANDS
It may sound ridiculous, but I believe working with your hands is extremely important! Please read the article and watch the video at http://www.everydayhealth.com/health-report/major-depression-resource-center/sanjay-gupta-using-your-hands-to-heal-your-head.aspx for more information.
At one time, I loved to draw and do paint-by-number pictures and I'd color pictures, usually with coloring pencils. I was much happier then and now I'm beginning to realize why. The couple in the video above says that 60% of your brain is dedicated to your hands!
Somewhere along the years, I became more interested in computers and, most recently, playing games on my cell phone. I still like to make house plans (on graph paper), but even that "artistic endeavor" tends to go into my Sims 3 game more often than not. Now, I want to make friends with the younger part of me and start doing some of my older hobbies.
I'm not ever going to be famous for any of the things I can do with my hands, except hopefully writing, but why would I want to be a well-known artist when I am anxious around crowds?
The thing is, our hands are unique. No other animal has hands like ours. A chimp or gorilla would be the closest, but I don't think you can teach either one of them how to knit or sew. We can learn to do amazing things with our hands!
There are millions of things you can choose from -- knitting or crochet, gardening, sewing, woodworking, paint artistically, paint your walls, build a birdhouse or dollhouse, color a picture, draw, fix your car or something else around the house, just to name a few. I suggest trying several things! Find two, three or more things you like to do.
Those of you with ADD or ADHD probably have trouble with "small motor skills"; but don't worry. Just don't reach for the scissors or the million piece jigsaw puzzle. Try planting a garden, painting a wall, building furniture, or think of something else you want to try. Even painting graffiti will work to some degree but I don't want you to be arrested. Ask around about places that allow "tagging" and/or ask people if they know anyone that might want a mural painted.
Personally, I want to learn how to knit or crochet and/or how to make pottery. One is for small motor skills and the other, not so much. I also want to rent a garden spot and raise a vegetable garden -- this year -- for the first time in 40 (?) years! If I add one, two, or all of these to painting, drawing and/or coloring, these activities will greatly increase my happiness and most likely help me socialize with less fear or anxiety. I bet I'd have a lot less trouble with twisting my hair or other "nervous habits" as well!
How about it? What do you want to do with your hands?
Friday, February 20, 2015
Step Four - TAKE YOUR MEDICINE(S)
For better or worse, I didn't write anything for this at an earlier date. It might be because I do not always remember my own medicines! It might be because I knew what I was going to suggest here. At any rate, give yourself three weeks or more to develop a routine where you will take your pills MOST of the time!
My suggestions for remembering your pills are below. Practice each one for at least a week before attempting the next one. Many of you will need to use more than one option like I do. Be sure to journal what works best for you.
GOAL # 1
Organize your pills!
I remember my pills better if I have them in a pill sorter. I need the daily reminder and the ability to quickly determine if I already took them. Some people may do better by turning the bottle(s) upside-down or moving a bottle from one place to another. Which you choose is up to you, but remember to follow one for at least a week before trying anything else. If you choose a sorter, they come in many different varieties, some of which are very inexpensive or may be free from your pharmacy! Be sure to refill the sorter when needed if you choose this one.
GOAL # 2
Write down the day and time(s) you took your pill(s)!
All you need is some paper and something to write with or you might want to record on your cell phone. Be sure to record the different times if you take pills more than once per day. Attempt to not obsess over making a handwritten list neat. However, this wouldn't work for me for that very reason!
GOAL # 3
Set one or more alarms!
I use this in conjunction with my pill sorter. I often don't take my pills exactly when the reminder goes off, but it does help me with the time of day! I only take one set and I usually swallow them in the mornings. But, if I forget until after noon, I will reset the alarm for after noon for the next few days. I usually miss at least one day per week and I go back to the morning reminder the next day.
The worst problem here is that you can have too many alarms! Sometimes, you can make so many alarms that you start ignoring most or all of them. On top of that, most clocks only have one or two presets per day and most cell phones have limits of 4-8. Be sure to check your preferred alarm system for its limits. If you use your cell phone, give your "Take Pills!" alarm(s) a unique sound so that you don't confuse it with something else! If you find yourself ignoring many of your reminders, delete some of them. I suppose setting too many reminders is another obsession of mine, but I'm probably not totally alone there.
GOAL # 4
Follow your "best" system for at least 3 weeks, if possible, before moving on to the next step!
Sometimes we think one path is going to work great for us but a few weeks later something happens that messes us all up! If your reminders start being ignored or your pill sorter is never refilled when it needs it, you may need to try something else. You aren't alone there. Maybe you need to take a whole bottle with you when you travel. Maybe recording times works better than reminders for a week or two. Be flexible if needed, but make taking your "meds" part of your daily routine!
My suggestions for remembering your pills are below. Practice each one for at least a week before attempting the next one. Many of you will need to use more than one option like I do. Be sure to journal what works best for you.
GOAL # 1
Organize your pills!
I remember my pills better if I have them in a pill sorter. I need the daily reminder and the ability to quickly determine if I already took them. Some people may do better by turning the bottle(s) upside-down or moving a bottle from one place to another. Which you choose is up to you, but remember to follow one for at least a week before trying anything else. If you choose a sorter, they come in many different varieties, some of which are very inexpensive or may be free from your pharmacy! Be sure to refill the sorter when needed if you choose this one.
GOAL # 2
Write down the day and time(s) you took your pill(s)!
All you need is some paper and something to write with or you might want to record on your cell phone. Be sure to record the different times if you take pills more than once per day. Attempt to not obsess over making a handwritten list neat. However, this wouldn't work for me for that very reason!
GOAL # 3
Set one or more alarms!
I use this in conjunction with my pill sorter. I often don't take my pills exactly when the reminder goes off, but it does help me with the time of day! I only take one set and I usually swallow them in the mornings. But, if I forget until after noon, I will reset the alarm for after noon for the next few days. I usually miss at least one day per week and I go back to the morning reminder the next day.
The worst problem here is that you can have too many alarms! Sometimes, you can make so many alarms that you start ignoring most or all of them. On top of that, most clocks only have one or two presets per day and most cell phones have limits of 4-8. Be sure to check your preferred alarm system for its limits. If you use your cell phone, give your "Take Pills!" alarm(s) a unique sound so that you don't confuse it with something else! If you find yourself ignoring many of your reminders, delete some of them. I suppose setting too many reminders is another obsession of mine, but I'm probably not totally alone there.
GOAL # 4
Follow your "best" system for at least 3 weeks, if possible, before moving on to the next step!
Sometimes we think one path is going to work great for us but a few weeks later something happens that messes us all up! If your reminders start being ignored or your pill sorter is never refilled when it needs it, you may need to try something else. You aren't alone there. Maybe you need to take a whole bottle with you when you travel. Maybe recording times works better than reminders for a week or two. Be flexible if needed, but make taking your "meds" part of your daily routine!
Sunday, January 25, 2015
Step Three, Part Two -- BE ACTIVE!
Now, let me set something straight. My last post does not mean you have to exercise for thirty minutes or more every single day. The average person probably does 30 minutes, three days a week or ninety minutes per week and that is a good goal!
However, you might need to start with a lot less. Try being active for fifteen minutes. Can't do 15? How about ten? Can't do ten minutes? Move for five minutes. Can't even do five minutes? How about two-and-a-half?
That's right. Start with as little as 2-1/2 minutes per day and work your way up! I'm going to give you some goals and mini-steps to help you build up a regular habit. Attempt each one for at least a week (three or more sessions), preferably more, and try the next goal when you are comfortable doing the previous steps. Keep that up until you are active as a regular part of your ROUTINE!
Goal # 1
Find your comfort zone!
If you are able to walk or do other exercises on your own, start with something simple! Walking, doing arm curls or using a stationary bike are the first things that come to my mind. Whatever it is, do it only until you are tired and/or winded!
Now, take a break. Sit down and rest for a few minutes. Just breathe.
Don't feel like you did enough? Did you exercise for at least two-and-a-half minutes (see above)? I bet you did!
When you are rested, ask yourself; Can I do more without hurting tonight or tomorrow? Be honest with yourself because if you hurt, you are much less likely to come back tomorrow or even the next day!
If your answer is "Yes", repeat the first part and rest again! You can attempt to do a third session, but only if you are 110% sure you will NOT hurt from it!
Now, go home and/or go inside and repeat it all tomorrow or, at the very least, the day after tomorrow. Once you can "do" this "comfort zone" activity three or more times per week, move on to the next goal.
Goal # 2:
Increase one thing at a time!
I don't know about you, but my biggest mistake with exercise is trying to do more frequency, more time and/or work harder all at once. In other words, I'm a perfectionist which I'm sure many of you can relate to. But, I'm here to tell you, It won't work!
I'm going to pull out one of many parents' favorite sayings and tell you, Do as I say and not as I do.
Work on one thing and only one thing at a time.
Mini-step A: I would start with frequency! Continue to stay in your comfort zone with your simple activity, s-l-o-w-l-y increase to five or six days per week. You can take one or two days off, but if you take two, try not to take them together. I might take Sunday and Thursday off one week and then Tuesday and Saturday off another week. It doesn't matter what time you go or how long you're active. Just concentrate on moving more often!
Mini-step B: When you are comfortable with being active five or six days per week, you can start increasing the amount of time you are active in a given "session". If you usually walk for five minutes per day, do eight or ten. Doing ten or fifteen minutes? Go for the next "rung of the ladder." If walking or pushing your own wheelchair is your choice of exercise, you can park further from the store, pharmacy or therapy place so that you have to increase the time. Do this until you are comfortable with it! Do NOT, under any circumstances, exercise to the point of exhaustion!
Mini-step C: "Working harder" means pick up the pace! Increase your speed, OR the weight you lift OR the number of "reps" you do. Again, do NOT attempt all three at once. Add one item at a time but see if you can get your heart to beat at the optimum level during each session. Be sure to ask someone what your heart beat should be before attempting this so-called "mini-step." It's time to move OUT of your comfort zone!
Goal # 3:
Fuel your "engine."
This probably belongs at # 2 or perhaps even # 1 and I will most likely move it at a later date. Before you do ANY exercise, be sure you have calories to burn! Your vehicle won't go anywhere without fuel and you can't do very much either.
Eat something with protein (not sugar!) in it before you exercise! Don't eat too much or you'll feel bloated, but don't go out on an empty -- or nearly empty -- stomach either.
In addition, take a snack with you. My favorites are pre-packaged cheese crackers or peanut butter crackers. Why do both? Because even in the "comfort zone" stage, you might get dizzy or a headache may start because your sugar is falling and/or you're "running on empty".
However, you might need to start with a lot less. Try being active for fifteen minutes. Can't do 15? How about ten? Can't do ten minutes? Move for five minutes. Can't even do five minutes? How about two-and-a-half?
That's right. Start with as little as 2-1/2 minutes per day and work your way up! I'm going to give you some goals and mini-steps to help you build up a regular habit. Attempt each one for at least a week (three or more sessions), preferably more, and try the next goal when you are comfortable doing the previous steps. Keep that up until you are active as a regular part of your ROUTINE!
Goal # 1
Find your comfort zone!
If you are able to walk or do other exercises on your own, start with something simple! Walking, doing arm curls or using a stationary bike are the first things that come to my mind. Whatever it is, do it only until you are tired and/or winded!
Now, take a break. Sit down and rest for a few minutes. Just breathe.
Don't feel like you did enough? Did you exercise for at least two-and-a-half minutes (see above)? I bet you did!
When you are rested, ask yourself; Can I do more without hurting tonight or tomorrow? Be honest with yourself because if you hurt, you are much less likely to come back tomorrow or even the next day!
If your answer is "Yes", repeat the first part and rest again! You can attempt to do a third session, but only if you are 110% sure you will NOT hurt from it!
Now, go home and/or go inside and repeat it all tomorrow or, at the very least, the day after tomorrow. Once you can "do" this "comfort zone" activity three or more times per week, move on to the next goal.
Goal # 2:
Increase one thing at a time!
I don't know about you, but my biggest mistake with exercise is trying to do more frequency, more time and/or work harder all at once. In other words, I'm a perfectionist which I'm sure many of you can relate to. But, I'm here to tell you, It won't work!
I'm going to pull out one of many parents' favorite sayings and tell you, Do as I say and not as I do.
Work on one thing and only one thing at a time.
Mini-step A: I would start with frequency! Continue to stay in your comfort zone with your simple activity, s-l-o-w-l-y increase to five or six days per week. You can take one or two days off, but if you take two, try not to take them together. I might take Sunday and Thursday off one week and then Tuesday and Saturday off another week. It doesn't matter what time you go or how long you're active. Just concentrate on moving more often!
Mini-step B: When you are comfortable with being active five or six days per week, you can start increasing the amount of time you are active in a given "session". If you usually walk for five minutes per day, do eight or ten. Doing ten or fifteen minutes? Go for the next "rung of the ladder." If walking or pushing your own wheelchair is your choice of exercise, you can park further from the store, pharmacy or therapy place so that you have to increase the time. Do this until you are comfortable with it! Do NOT, under any circumstances, exercise to the point of exhaustion!
Mini-step C: "Working harder" means pick up the pace! Increase your speed, OR the weight you lift OR the number of "reps" you do. Again, do NOT attempt all three at once. Add one item at a time but see if you can get your heart to beat at the optimum level during each session. Be sure to ask someone what your heart beat should be before attempting this so-called "mini-step." It's time to move OUT of your comfort zone!
Goal # 3:
Fuel your "engine."
This probably belongs at # 2 or perhaps even # 1 and I will most likely move it at a later date. Before you do ANY exercise, be sure you have calories to burn! Your vehicle won't go anywhere without fuel and you can't do very much either.
Eat something with protein (not sugar!) in it before you exercise! Don't eat too much or you'll feel bloated, but don't go out on an empty -- or nearly empty -- stomach either.
In addition, take a snack with you. My favorites are pre-packaged cheese crackers or peanut butter crackers. Why do both? Because even in the "comfort zone" stage, you might get dizzy or a headache may start because your sugar is falling and/or you're "running on empty".
Sunday, January 18, 2015
Step Three -- BE ACTIVE!
Step 3: You MUST Exercise!
OK, OK. Stop cursing, yelling, groaning or asking if I've lost my mind.
Come on, please stop.
I bet you've seen this bit of
advice about 100 million times
and you've asked one or more of the following questions:
ñ How can I exercise if I'm depressed and/or anxious?
ñ How can I exercise if I'm in pain or if walking causes pain?
ñ How can I exercise if I'm so fat I lose my breath after 5 or 10
minutes?
Welcome to my world! I have asked ALL of those questions and moaned, groaned or even cried when someone suggested that one word – Exercise.
It's July of 2011 as I'm
writing this and if someone had told me even a year ago that I would feel better
after I exercised, I would have thought they were crazy, demented and/or
wanted to see me in more pain.
But, it's true! I have
been going to a local gym for a little over a month and I not only
feel better after I go, but I can usually walk with less pain!
On top of less pain in my
right knee, I come away from exercise with less
depression, less anxiety and more
self-esteem!
Follow-Up Written on January 18, 2015
Since 2011, I've realized that
not everyone is capable of walking or working out on machines. If you are
paralyzed or have another problem that keeps you from moving by yourself, I beg
you to still go outside! Have a friend, relative,
and/or rehab therapist take care of your muscles, preferably away from home.
That way you can breathe in some fresh air and, if possible,
soak up some sunshine! Spend at least
fifteen minutes outside every day.
You might be surprised how
much just going outside will make you feel better, especially if it’s sunny.
Studies have shown that more sunshine = less suicidal
thoughts!
Saturday, January 10, 2015
Step Two -- FIND A DOCTOR AND A THERAPIST
"Find a doctor" is the first thing most books about ADD/ADHD, Anxiety or Depression tell you to do! I'm still arguing with myself over this, especially since I am NOT a professional of any kind.
Your journal, however, is going to provide you with the symptoms to give a doctor. Therefore, I feel decent about putting the journal first.
GOAL # 1:
Tell him or her what's going on with you. If she/he doesn't volunteer to run a bunch of tests, ask for them. You might be surprised at the number of problems that have "depressive symptoms" or, in some cases, cause depression and/or anxiety.
When the testing is done, your doctor should explain the results to you. If he/she doesn't find any physical problems, or there are some but you want/need further care, ask her/him to recommend a psychiatrist and/or a therapist.
GOAL # 2:
What? What can you do if you can't afford to see a psychiatrist because your health plan doesn't pay for that type of treatment (or doesn't pay more than half)?
If this is the situation you're in, find the regional center for "Behavioral Health" closest to you and call for an appointment. Most of these will base your fee on your income. In many cases, you will go through an intake evaluation but that is just answering questions that all medical places are going to ask. Once that's done, you will receive an appointment to see a doctor or therapist and the bills should be based on your income.
A lot of these places require that you see their doctor(s) and one of their therapists. You should have both, at least to start out. Ask the doctors what medicine(s) he/she recommend(s). Remind her/him of your financial situation if needed and be sure to ask if there are samples. Be sure to tell your therapist you want Cognitive Behavioral Therapy which teaches you to fight negative thoughts with positive ones!
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