~~ by tkbrown
26 September 2020 — As I mentioned in my previous post, depression associated with grieving is a normal reaction to loss. There are myriad possibilities as to what the loss may be, and one will be dealt with a bit differently from another. If addressed proactively as the grieving process progresses, oftentimes serious depression can be avoided. However, if one does begin finding it difficult to engage normal daily living activities, it may be necessary to schedule a few days to work on specific areas of concern. This can be accomplished alone or with the help of a person who has already proven to be a trustworthy support person in the grieving process.
Depression slows one down during the grieving to aid the introspective work necessary to move past it and into some level of acceptance. Taking some time for inner exploration will speed the path to recovery. There are ways to address the depression on your own, without any outside help if these activities are begun before recognizable impairment develops.
One way to move into and through depressive thoughts is to journal. Set aside a time each day to record thoughts in a composition notebook. Sitting in a quiet place, away from any possible interruptions, begin writing–whatever you are thinking at the time. If what you write does not make sense, this is ok.
The purpose of this portion of the journaling activity is to see the organization of your thoughts. Try not to miss any words — stream of thought is important. Write quickly; slow transcription of thought to paper can cause thoughts to wander due to distraction which causes inaccurate reflection. Recording of thoughts should continue for five to ten minutes. Set a timer or an alarm so concerns about the time do not interrupt the flow of thought.
When time has elapsed, take five minutes to free your mind. Then, read over what has been written. Try to note any patterns or specific lines of thought. Note topics and related concerns on a clean sheet of paper. Then take fifteen minutes to write about worries–concerns noted since your last journaling exercise. Elaborate a bit on each. Discuss specific thoughts noted to be interrupting normal activity.
Now, list some enjoyable activities. Hobbies of a creative nature are often helpful in overcome disruptive depression. If drawing or painting are enjoyable options, express feelings in the art. Draw or paint feelings onto paper or canvas. There are no right or wrong approaches. Just draw, sketch, or paint using charcoal, coloring pencils, pastels, or paints as mediums.
Other creative activities to consider include writing (i.e., poetry or prose), needlecrafts such as sewing, quilting, knitting, crocheting, embroidery, cross-stitch. Cooking, (i.e., making breads–rolls, loaf breads, even cookies) anything that allows complete distraction from the loss. These activities will assist the process of moving through the depression to beginning life again after the loss. Acceptance involves learning to live with the loss. Fill time, previously engaged by the loss, with activities and people you enjoy.
As enjoyable activities continue, begin taking ten or fifteen minutes of daily journaling time to discuss the previous day’s activities. Describe your perceptions of the creative activities and endeavors being pursued. Write anything coming to mind. The goal is to slowly notice movement back into a normal activity level.
The loss will always be a part of the person you become. As you remember positive aspects previously brought to life by the loss, begin to focus on ways related memories are transitioning into strengths and creating the “you of tomorrow.” Proactive approaches, such as journaling and conscious activation of hobbies can be very helpful to resuming normal daily living.