Depression

Sitting in his passenger seat
Enjoying chocolate ice cream in the scorching heat
I felt my heart pound
Like I was being drowned.

This feeling, so strong
Like everything was wrong
Taking my breath away
As though it was my last day.

Opened the window, gasping for air
Suddenly lost in regret and despair
He didn’t notice what I was going through
How could he? It came out of the blue.

I didn’t know what it was
I thought loneliness could be the cause
Ignoring the symptoms like nothing happened
I never knew depression could make me so saddened.

Now I stay awake for countless hours
Struggling to sleep under beautiful stars
I think of that day in his passenger seat
Enjoying chocolate ice cream in the scorching heat.

Read more of Fatima’s poetry

Tips for Supporting Someone Experiencing Depression

After I shared a list of the tools helping me handle depression, I started to think about what my experience has taught me about helping other people.

Do you know someone suffering from depression? If you do, it can feel difficult to know what to say or what to do. Based on what I’ve learnt so far, here are my tips for supporting someone you care about.

Dont…

…tell them to toughen up. Believe me, they are already trying their best. Being told to “fight back” or “be stronger” only makes you feel much, much worse. It is difficult to trust someone who clearly believes that you are not trying hard enough or that you are just ‘pretending’ to be miserable.

…judge them for taking medication. You can be sure that they have discussed doing so with professionals and made an informed decision. They don’t need you to decide whether or not their pain is ‘important’ enough. Someone once shouted at me and said she didn’t think I could be ‘unwell enough’ to need pills. Luckily for her, she was not in my head, so she could not feel my pain. None of us can really know what is best for someone else. 

…force them to go out, party or cheer up. Some days, it is simply impossible to fake it. So, unless you want to see them break down in tears in front of everyone at the party, drop it. Let them choose to hide for a while, be gentle. Just show them you are listening to them and there for them no matter what.

Do…

…be patient. Accept that they will have bad days, that their mood might change, and that they might refuse to tell you anything for now.

…pay attention and ask questions – gently. Check if their appetite has gone up or down, ask them about their sleep – a lot of symptoms are invisible. No one around me could ever even imagine that I have had suicidal thoughts, but I have. Try not to make assumptions about your friends, some people are really positive and enthusiastic, but it doesn’t mean they are at peace within themselves. Some of us have become masters at hiding pain.

…remind your friends to take some ‘self-care’ time and do it with them. Sometimes watching a movie, sharing nice food and going to bed at 9pm with your friend is just perfect.

…encourage them. Congratulate on every little step. Sometimes getting up in the morning is so hard. Opening up about their pain and feelings is hard. So if they trust you enough to open up to you, be grateful and proud of them.

…remember you don’t have to say anything. It’s very hard to find the right words to comfort someone. Sometimes it can be ok just to listen and be present.

…break the stigma. Every time you hear any of the followings, please speak up. For the sake of everyone, let’s make these false statements stop: “people who are depressed are weak”, “depression is a white person’s problem”, “you must experience difficult or traumatic external conditions for your depression to be valid”

One final point – remember to check on the men and boys around you. They feel pain too but gender norms and inequalities might be making it very difficult for them to open up about it!

Opinions and experiences published on girlsglobe.org are not medical advice. If you are struggling with your mental health, please seek professional help from a doctor. 

If you are experiencing suicidal thoughts, or if you know someone who is, please reach out for help immediately. Suicide Stop has a list of suicide hotlines worldwide, which you can find here

These Tools are Helping Me Handle Depression

Ok everyone, I have never ever said it publicly but here it is: I have depression.

I want to share a little bit of my story. I want to focus on the positive and contribute in my own little way to fighting stigma and promoting mental health awareness.

In recent months, I have tried every possible tool I could find to feel better. Counselling, medication, exercising, yoga, hillwalking, travelling, journaling, meditation and mindfulness, etc.… The good news is that some of it is working. Slowly, very slowly, but every step forward counts. Getting better is a journey.

First, you have to make the difficult first step: becoming conscious of how you are feeling, accepting it and making a decision to try to change it – to grow out of the pain and find balance again. After that you need many, many more little steps, time, trial and error, endurance and faith in yourself.

None of this is easy, I know. I am still trying and learning myself, but here are a few tools and tips I would like to share. Remember that depression is a very subjective experience, you need to find what works for you.

Commit to yourself. 

Choose to invest time, effort and maybe even money in your recovery. It will be worth it, I promise. Maybe instead of burying your pain in a pile of brand new clothes, use that money for a therapy session if you can? Make choices that will help you feel better inside.

Remember that you and only you can make the necessary internal journey to get better.

Not your medication, not your therapist, not your friends, YOU. I know you might feel totally unworthy, meaningless and discouraged, but remember you are not broken. Nothing in you wants to hurt you.

Be a friend to yourself.

Remember when your best friend last had a heartbreak and cried in front of you? Did you shout at her and tell her to be stronger? Did you blame her for being so miserable? No (at least I hope not!). Use that same kindness and compassion you can show others and show it to yourself.

Go online.

There are plenty of great professional or community groups that can support you out there, you are not alone. Fill your social media feeds with accounts that make you feel good.

Read books, listen to podcast or TED Talks, watch videos about mental health.

The more you understand about what’s happening to you, the less ‘unusual’ and alone you will feel.

Don’t keep pain to yourself.

One of the hardest thing for me was to open up and talk about how I was feeling. Informing a few trustworthy friends made things a tiny bit more bearable. Choose people that make you feel comfortable, people who can listen and respect you even when you cannot be your most ‘fun’ or ‘happy’ self.

You don’t have to tell them everything and you don’t have to talk about it all the time. But trust me, on a day when you feel like bursting into tears, it makes it so much better to feel safe and able to express your feeling instead of trying hard to hide them. There’s also the option of professional help, like a doctor or a therapist.

Try new things.

Surprise yourself and explore things you have never done before. It doesn’t have to be something big. Maybe you can choose an interesting documentary on Netflix instead of your favourite romantic movie? Maybe you can try some crafts? Dance alone, sing in the shower? Maybe it will make you feel a bit better for a few hours and create new interests and new curiosities in you? (Maybe it won’t, and that’s ok too.)

Make lists.

Lists are cool. They help clarify things a bit and are easy to read. For instance, write a list of things that help you when you are down. Break it down into different categories (e.g. Physical: keeping a healthy body, doing yoga…; Social: the friends you trust, online communities; Spiritual: your meditation and mindfulness practice; Material: your bed, essential oils, anti-depressant medication, etc.).

Next time your mind hurts, check your list and find your best helper in that situation. Maybe you need a warm shower, a good cry and your bed. Maybe you need to call a friend and get some fresh air. Maybe you need to arrange a new appointment with your therapist. A list can remind you that you have plenty of options to support you – just pick one that suits you best in that moment.

Be patient with yourself.

There will be times where you get angry and disappointed at yourself. Days where you feel like you are not progressing at all, where you are backsliding. You will wonder if you will always be depressed, if there is really a way out, if this is who you are forever. Maybe you will even start thinking that this life is not worth living and wish to stop everything for good. That’s ok. The pain can be truly unbearable and overwhelming, so it makes sense to think these things. But please, don’t give up on yourself. You are a unique and beautiful person, trust and be kind to yourself. You are so worth it.

If you are experiencing suicidal thoughts, or if you know someone who is, please reach out for help immediately. Suicide Stop has a list of suicide hotlines worldwide, which you can find here

Opinions and experiences published on girlsglobe.org are not medical advice. If you are struggling with your mental health, please seek professional help from a doctor. 

Don’t be Afraid to Say ‘I Have Anxiety’

The other day, I was having dinner with some girlfriends when one of them opened up about experiencing anxiety episodes over the past few months. She was really embarrassed, confused and crying.

As our conversation deepened, 3 of the 4 people at the table revealed they have been coping with anxiety for a long time. I was one of them. I sat there thinking: how is it possible that I have known these people for my entire life and yet we’ve never mentioned that we suffer from this condition?

Everyone can feel anxious from time to time – it’s a natural reaction of the body and the brain to certain situations or events. But an anxiety disorder is something else.

Have you ever felt as though you spend every single minute of every single day worrying over the slightest thing? Have you ever felt as though your heart is bursting out of your chest? Do you tend to catastrophize every situation in your life? Do you have irrational fears? If you said yes to at least two of those questions then…congratulations! You may have an anxiety disorder.

You must be thinking, congratulations? I’m miserable!

But I congratulate you because recognizing and admitting you are struggling with a mental health issue is the first step towards dealing with it and feeling better.

We need to start acknowledging anxiety for what it is so we can eliminate the stigma around it. 

Anxiety disorder is the most common mental health condition in Mexico, affecting 14.3% of the population. To put that into context, there are more people living with anxiety in our country than there are people living with diabetes, yet we rarely hear about those in mental distress. Having an anxiety disorder can be debilitating and crippling at the best of times – add people calling you crazy or helpless and society judging you and things can become much worse.

Since feeling anxious is common, anxiety isn’t often thought of as a mental health issue. I believe that this is where the problem originates. Anxiety is real and in Mexico it is still underestimated. Did you know May is Mental Health Awareness Month, and 14 – 20 May is Mental Health Awareness Week? If not, it’s not your fault: too often mental health is put on the back burner and seen as less important than physical health.

If you’ve experienced anxiety and wondered why it happens, anxiety disorders develop from a complex set of risk factors including genetics, brain chemistry, personality, and life events. There are several types of anxiety disorders, including Social Phobia, Generalized Anxiety Disorder (GAD), Panic Disorder, Obsessive-Compulsive Disorder (OCD), Post Traumatic Stress Disorder (PTSD), and many others.

Anxiety disorders are highly treatable, yet only 36.9% of those suffering receive treatment. If you are suffering, don’t be afraid to seek help or counseling. You may think you are alone and that no one will understand what you’re going through, but by opening up to people close to you and receiving the treatment you deserve, we will all be one step closer to breaking the stigma around anxiety. If you sense that someone close to you might be suffering, approach them in a way that makes it feel safe for them to open up to you.

It might sound like a cliché but it really is true: you are not alone. Speak up.