Chicago Counselor at The Center for Grief Recovery Chicago Counselor at The Center for Grief Recovery








And all subsided in the hush
that followed, in the calm
of great wings folding
and shadowy forms lying down.

I rose and left that room,
the house of my grief
and my bondage, my book
never again to be opened.

To see as once I saw,
steadied by the darkness
in which I walked
and would make my way.

John Haines


Home   < Grief Recovery Articles  < Depression Boot Camp

Depression Boot Camp

by KC Conway, LCSW

1. Be up and dressed by 6:30 every a.m.

2. Take a 30 min walk.

3. Eat at least 3x per day or 5 smaller meals with a little protein in each—especially in the morning.  Keeping blood sugar in check is very important.  Avoid sugar and simple carbohydrates.

4. Add B vitamins to your routine, especially B1 and B12.

5. Consider a therapeutic light.  Even if you don't have actual Seasonal Affective Disorder, you can benefit from more hours of full spectrum light.

6. Feed your brain something it likes each week, a concert, a book, an art gallery, a walk in some beautiful place, a play…schedule it and be faithful to it.

7. Get an agenda that has days broken down into hours and schedule what you need to do as you would create a lesson plan or an agenda for a day in an office.  Schedule in breaks and lunch.  Schedule 30% less than you want to—sometimes you can just cross out 30%.

8. Maintain or reconnect with your spiritual community or explore membership in a new one.  If you can't find a spiritual belief that appeals to you, find a worthy cause and donate 2 to 3 hours per week to it.

9. If there is someone you need to apologize to—do it.  If there is someone who owes you an apology, tell him/her so. In both cases, keep yourself safe and let go of expectations.

10. Reconnect with gratitude and build it into a ritual at night before bed.  It can be in a prayer or a journal.  Some people choose to pray differently—It begins, "Dear G--, I thank you for this day.  It wasn't promised to me and yet it was mine...."

11. Tell someone that you love him/her everyday.

12. If you take anti-depressants, then follow doctor’s orders.

 

Copyright, 2009
KC Conway, LCSW
773/274-4600
www.griefcounselor.org

 

 

New Groups
The Center is now taking names for new healing our losses group. See attached FAQ for detailed info. Contact Us by phone or email to find out more.

New Workshops
Center colleague Allan Schnarr, MDiv, PhD offering new "TRANSFORMING LOVE - Creativity as a way of new life" workshop . . . [read more]

News and Events
We are excited to announce that Paul Martin, PsyD has become the Center's assistant director. To learn more about Paul's practice click on this link.

The Center Expands Again! Please join us in welcoming Megan Kelleher, LCSW who comes to us with wonderfully empathic presence, and a broad range of helping skills. You can learn more about her by visiting our Therapists section or clicking on this link.

Community Walk for Grief Support: Celebrating 25 Years of Transformation
The Center celebrated its 25th year anniversary with a fund raiser walk in Rogers Park, Chicago on June 4.
[read more]

New Articles

New interview on ideas for what to say and do to support the bereaved, by the Center's Meg Kelleher, LCSW. [read here]

Pain Bonds Us - I feel close to you when you let your pain show. A protective shield inside me slides away. [read more]

Private Practice: Dynamic Psychotherapy and Bereavement Counseling (CEU) [read more]

You Know Therapy Is Working When . . . - You feel increasingly uncomfortable with the status quo when it is causing harm. [read more]

Ideas About Mourning - For the griever the future feels shattered; everything hoped for is broken and gone/ lost like a broken mirror. [read more]

Myths and Realities of Mourning - Regrettably, our society maintains a host of unrealistic assumptions and inappropriate expectations when it comes to the work of grief and mourning. Here are some myths to consider: [read more]

The Difference Between Grief and Mourning - It is critical to know the difference between grief and mourning. Both processes are there to help the bereaved face the reality that their loved one is gone and then to slowly begin to accommodate to that fact. [read more]



 

 
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