1. Depression - The Spiral Staircase to Recovery

Topic Index

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The Spiral Staircase to Recovery

"The path isn't a straight line; it's a spiral. You continually come back to things you thought you understood and see deeper truths." -Barry H. Gillespie

If you only take away one thing from this booklet, remember that depression is treatable. With time and treatment, you can feel better. The fourth issue in our mental health series, Getting Help, will discuss treatment options in more detail, and give you step-by-step instructions for creating a treatment plan with your doctor and mental health professional. The other booklets in the series will equip you with strategies that you can use to start feeling better on your own.

It's a lot of information, but you don't need to use every single recovery tool from every single guide. Depression can make it hard, so hard, to take on a big project. So set small goals. If the first step is all you can take right now, celebrate it. Make a phone call to your doctor. Tell her that you think you may have depression, and you'd like an appointment. Then pat yourself on the back. That phone call is a success.

It's natural to want to get better as soon as you can, but be patient with yourself. Don't expect to "just snap out of it." As you respond to treatment, and to things you do on your own, you should notice a gradual difference. Results may not show up right away, but don't worry. Just going to treatment and adding healthy choices into your day is progress. And you'll see its effects more and more as you start to think more positively.

Some days will go better, and some will go worse, but don't feel like you're falling behind. Recovery isn't a straight line. It's more of an upward spiral. You might keep seeing the same scenery, but you're not uselessly walking in a circle. You're climbing stairs. If you trip on your way up and end up in a slump, don't worry. It happens to everyone. And each time it happens, you'll have a better idea of how to get back on track. The view might be familiar, but you'll see it from a higher vantage point each time.

You are strong. Strong enough to take one step, and that's all you need right now. Your depression is treatable. You've got God and us on your side, and you can do this!

Going beyond treatment: What can you do on your own? Try these tips from the NIMH.

  • Try to be active and exercise. Go to a movie, a ballgame, or another event or activity that you once enjoyed.
  • Set realistic goals for yourself. Break up large tasks into small ones, set some priorities, and do what you can as you can.
  • Try to spend time with other people and confide in a trusted friend or relative. Try to let others help you. 
  • Expect your mood to improve gradually, not immediately. Do not expect to suddenly “snap out of” your depression. Often during treatment for depression, sleep and appetite will begin to improve before your mood lifts.
  • Postpone important decisions, such as getting married or divorced or changing jobs, until you feel better. Discuss decisions with others who know you well and have a more objective view of your situation.
  • Remember that positive thinking will replace negative thoughts as your depression responds to treatment.