Depression and bedrest?

[SeekingAfrica]

Hi everyone, does anyone have any tips for getting through bed rest when depressed? I was so depressed I got suicidal in the summer, and with time and meds etc I was starting to at least feel more stable, not great yet, but no longer so depressed to not want to wake up...However in 10 days ago I sprained my ankle, and it turned out more serious of a sprain than it looked at first glance. So yesterday they told me I need another 2 weeks of resting and elevating my leg. And I live in a very tiny place, so there is no other way to do this but bed.
I was already getting really low the last 10 days, so now I'm finding it really tough to stay upbeat those next 2 weeks. I'm starting to feel depressed again. I had to talk to a crisis line yesterday. I had a nap mid-day today. I know there are things one can do even in bed, and I can even work....but I'm starting to struggle. I'm starting to feel 'frozen'and unmotivated to try anything other than if I have work deadline. But that still means I am spending good portion of my day highly depressed and in bed and it's getting harder...Any tips? My leg will be okay in time, but I'm afraid what it's doing to my spirit.

 

[Abstract]

SOunds really really tricky Seekingafrica. Best guess would be structure, marking time somehow, finding a solution to some sort of physical exertion (isometric?), affirmations. Hope you figure something out that helps.

 

[ms spock]

Oh that sounds really tough! Good luck!

Can you read self help books? Can you watch inspiring movies? Ringing a crisis line is a great idea! Great proactivity! Can you watch YouTube videos on self help, David Burns, busting distorted cognitions, CBT, DBT, and any etc areas that you are interested in?

 

[SeekingAfrica]

Can you read self help books? Can you watch inspiring movies? Ringing a crisis line is a great idea! Great proactivity! Can you watch YouTube videos on self help, David Burns, busting distorted cognitions, CBT, DBT, and any etc areas that you are interested in?

Thanks! I'm so low that nothing helps for long, but I'm trying. I've been watching planning videos as they usually inspire me. I've been watching stuff on Netflix from my list, but they are all feeling off now, and depressing...there is only so much time you can watch without things starting to all look the same. CBT never helped me much, but at one point DBT did a lot. Never heard of David Burns but I'll check him out. I am trying to adjust to the situation. Yesterday when it got too much again, I signed for a subscription (free trial) with books and audiobooks, and found a lot of recommendations for books from Youtube. I'm thinking of making a list to go through any time I'm feeling really restless. I used to just have a digital list, but I never get to it, so I need it on paper. I also did few min meditation on Headspace, which was more helpful than I expected. Thanks for commenting, I'm having a really tough time with this.

SOunds really really tricky Seekingafrica. Best guess would be structure, marking time somehow, finding a solution to some sort of physical exertion (isometric?), affirmations. Hope you figure something out that helps.

Thanks! I am trying to pace myself and adjust. I thought of wanting my life to actually really change few months from now, so I wrote in my planner why I want change and added small calendar with the months until New year, to cross out weeks and remember what am I trying to get to. I figure it's also a good reminded that my ankle trouble will get better eventually even if I don't feel that all the time. I did find exercises I can do in bed, and also some I can do on the floor laying down if I wrap my ankle beforehand. I'm trying to get myself to do it, but I haven't managed to get myself to do so thus far. All the being in bed is making me sleepy a lot(we all know that feeling) so it's been hard t push through that. I'll try though, otherwise it will be much harder once I am allowed to exercise again, I know. I'll try to add some things in my planner, moodboards, lists of distractions for when I really need them, books and movies to get through, exercise. I'm trying. Especially affirmations may be most needed as my mood is steadily low and dark most of the day with few peaks up, so I need to improve that...

Oh yeah, and I forgot to mention...structure does help. The previous days I was working in bed. And with all changes and distractions, I was overwhelmed, but it was better. Now it's the weekend and I usually have 3h ballet class, so along with getting ready and lunch and transportation, that takes most of my days both days of the weekend. Tomorrow I'll be in class to take notes, but today I thought I can rest one day and I thought it would be good for me,...but I only feel worse. I might make list of ballets to rewatch too, as a motivation for getting better. Taking notes in class is needed as we are working on new choreography, but watching other people dance while I only take notes is really tough. Last weekend I took notes both days and cried when I got home. So...yeah...I need to remember that in few weeks I can slowly re-join them.

 

[shimmerz]

Feldenkrais. You can do that while in bed and it really helps to release muscles. I really feel like keeping moving in any way while depressed is so important.

 

[SeekingAfrica]

Feldenkrais. You can do that while in bed and it really helps to release muscles. I really feel like keeping moving in any way while depressed is so important.

Oh, wow! I do a lot of cross training because of ballet and I've learned so many styles and techniques of exercise, but I have never heard of this one. Took a brief look into what is there on it on youtube and it looks really interesting too! Thanks, I'll do my best to try it. :)

Fully with you on the part about moving, after these past week of a lot of resting and also without my usual stretching routine, I've been starting to have a lot of back and neck pain(from all the sitting in bed I gather) so I should really try to do something about that.

 

[DharmaGirl]

If you don't mind me asking, why are you in bed? I sprained my ankle badly, and they put me in a boot up to my knee and told me to elevate it when I sat down. I was able to walk with the boot, even though there was a lot of pain, but bedrest weakens your muscles really quickly, which is why we get people out of bed the first day after surgery. Bedrest also feeds depression. Can you contact your doc and see if they can get you a boot so you can get up and do things? Just my thoughts, please ignore if you don't like them.

 

[SeekingAfrica]

If you don't mind me asking, why are you in bed? I sprained my ankle badly, and they put me in a boot up to my knee and told me to elevate it when I sat down. I was able to walk with the boot, even though there was a lot of pain, but bedrest weakens your muscles really quickly, which is why we get people out of bed the first day after surgery. Bedrest also feeds depression. Can you contact your doc and see if they can get you a boot so you can get up and do things? Just my thoughts, please ignore if you don't like them.

I don't know why not. Last time few years back I was in a boot. This time I didn't even feel the need to go to doctor, until 10 days later when everything was still purple and blue and even without swelling I had a lot of pain walking on it. I started to move slowly more every day and do calf rises and such...At first that was fine and my range of motion improved, but my pain started increasing, and my ankle would start swelling and getting red again when I was walking. Plus it had this sharp pain shooting through after doing any walking on it. So I went to check it out. But this time the doctor wanted me to go to physical therapy instead. All I know is that my ligaments were not healing as good as they should(but it's a second sprain on the same ankle though, and last time as well as this I have partial tear). I was told to walk as little as possible while doing physio. I do have errands outside through the week though so I'll get movement done. As far as getting another opinion I'm kind of broke now and my insurance only covered this check up.

To be honest I went to a new doctor this time(needed someone nearby) and I was kind of disappointed, he was kind of rude and dismissive. He seemed to know his information, but he also seemed short in answering questions or giving me more information. But it's the best I can do right now, I can't cover any other check ups for now, so I'll have to rely on what I was told and make the best of it.

I agree about the movement, which is why I'll be doing any exercises I can without making trouble for my ankle. I have to say though, after the last 2 days of working sitting in bed and doing all I was recommended, I have seen improvement in the color of my foot and the pain. From next week once I get to physio, it's up to the physio doctor to tell me what will be best and when.


I was also thinking now, I think it really depends on the country too, what they recommend to some extend. Like for example the length of maternity leave in USA is some insanely short period from what I hear. While back home for example you get 410 days at your salary(or a bit less, something like that), and then you can request another year, which would be at minimum wage.
Also when I was in the USA, I had to have dental procedure done and has anesthesia without asking, whereas back home they would only give it to you for really complicated dental things, or if you really ask if you can't handle the pain.

So I presume other medical issues can be handled in different ways by different countries, even if the general treatment is the same, but it can deffer in specifics. I can't be sure, as I've only had one sprain before, and never broke or sprained anything as a child.

 

[ms spock]

Thanks! I'm so low that nothing helps for long, but I'm trying.

That is all anyone can ask, and you are doing well - reaching out - asking questions - responding to people - this is all very proactive. You can be pleased with yourself for your efforts.

I've been watching planning videos as they usually inspire me.

That is great!

I've been watching stuff on Netflix from my list, but they are all feeling off now, and depressing...there is only so much time you can watch without things starting to all look the same.

Absolutely and you are asking for other options. Very proactive!

CBT never helped me much, but at one point DBT did a lot.

So that is useful to know! There are many videos on YouTube on DBT, there is the DBTselfhelp website, and they have an Instant Mindfulness section as well. There is a DBT/CBT Group on this website. I will tag you in a couple of threads that I have started, might interest you, might not, but something else to look at. You can look at Marsha Lineham on YouTube - fascinating woman.

Never heard of David Burns but I'll check him out.

You might find some of his videos interesting or not as the case may be.

I am trying to adjust to the situation.

And practising this type of flexibility is great!

Yesterday when it got too much again, I signed for a subscription (free trial) with books and audiobooks, and found a lot of recommendations for books from Youtube.

Great stuff!

I'm thinking of making a list to go through any time I'm feeling really restless. I used to just have a digital list, but I never get to it, so I need it on paper.

Good awareness!

I also did few min meditation on Headspace, which was more helpful than I expected. Thanks for commenting, I'm having a really tough time with this.

That is great that you are doing! Sorry to read it is tough!

Thanks! I am trying to pace myself and adjust. I thought of wanting my life to actually really change few months from now, so I wrote in my planner why I want change and added small calendar with the months until New year, to cross out weeks and remember what am I trying to get to. I figure it's also a good reminded that my ankle trouble will get better eventually even if I don't feel that all the time.

That is great forward planning.

I did find exercises I can do in bed, and also some I can do on the floor laying down if I wrap my ankle beforehand. I'm trying to get myself to do it, but I haven't managed to get myself to do so thus far. All the being in bed is making me sleepy a lot(we all know that feeling) so it's been hard t push through that. I'll try though, otherwise it will be much harder once I am allowed to exercise again, I know. I'll try to add some things in my planner, moodboards, lists of distractions for when I really need them, books and movies to get through, exercise. I'm trying. Especially affirmations may be most needed as my mood is steadily low and dark most of the day with few peaks up, so I need to improve that...

Oh yeah, and I forgot to mention...structure does help. The previous days I was working in bed. And with all changes and distractions, I was overwhelmed, but it was better. Now it's the weekend and I usually have 3h ballet class, so along with getting ready and lunch and transportation, that takes most of my days both days of the weekend. Tomorrow I'll be in class to take notes, but today I thought I can rest one day and I thought it would be good for me,...but I only feel worse. I might make list of ballets to rewatch too, as a motivation for getting better. Taking notes in class is needed as we are working on new choreography, but watching other people dance while I only take notes is really tough. Last weekend I took notes both days and cried when I got home.

It is great to get out and do things - sorry it is so tough on you!

So...yeah...I need to remember that in few weeks I can slowly re-join them.

You are doing really well! Great mindset and attitude!

 

[DharmaGirl]

I agree, you are doing really well. I get stir crazy easily, so thus the boot. I broke that ankle when I was 25, in several places, the foot was dislocated and the tendon was severed. Now 30 some years later, I sprain it every 6 months or so.
In America, we have a lot of cruddy laws like maternity leave. We get 12 weeks of paid leave a year, so if you had a baby, took the leave, then needed surgery 6 months later, you could lose your job. And of course we pay for health insurance. There is a lot wrong here because the mindset is that if you are poor it is because you don't work hard enough, and if you are disabled you don't push yourself enough. I can see that in my response now, and I apologize. I am even disabled, but somehow think I should be working. I keep thinking if I were working, I wouldn't have to worry, but I already proved I can't work. I hope you get through this with good results.

 

[SeekingAfrica]

I agree, you are doing really well. I get stir crazy easily, so thus the boot. I broke that ankle when I was 25, in several places, the foot was dislocated and the tendon was severed. Now 30 some years later, I sprain it every 6 months or so.
In America, we have a lot of cruddy laws like maternity leave. We get 12 weeks of paid leave a year, so if you had a baby, took the leave, then needed surgery 6 months later, you could lose your job. And of course we pay for health insurance. There is a lot wrong here because the mindset is that if you are poor it is because you don't work hard enough, and if you are disabled you don't push yourself enough. I can see that in my response now, and I apologize. I am even disabled, but somehow think I should be working. I keep thinking if I were working, I wouldn't have to worry, but I already proved I can't work. I hope you get through this with good results.

Aw! That's so kind of you to say! I am not saying our situation is perfect by no means. We do pay something, but not that much, for public health insurance. Private can be lot more of course, and you can kind of really sharply see the differences in public and private by how long you're going to wait in the hospital and the kind of service you receive. Also in terms of employers there are a lot of them who should, but will not, let you use certain sick days, because they have no one to replace you with...My parents were in a company that argued with them for paid leave when they had to go to a funeral. Whereas my friend is in a really nice company and taking a really comfortable maternity leave right now. There is a really huge gap from company to company. So yeah...we deal well in some areas and horrible with others. Though in terms of maternity leave it's pretty set, as it is considered that a new baby needs a minimum of 6 months of being next to the mom all the time. Also part of the maternity leave is leaving your work 45 days before your due date to rest:).

But yeah, same with sprains, it really depends, I'm just following what was recommended, because when I started walking on it I made it worse, and I need it to heal well. But ballet is a part of me so trust me, this is not easy, it's like missing a part of myself. I went to take notes in dance yesterday and cried again after class. But I have seen my parents push through pain and sickness all their life, and while I admire their strength, it led to a world of health issues now that they are older. The kind of issues you can't fix, like so much knee damage that my mom is in pain walking all the time but there isn't much that can be done about it. So yes, I've grown with pushing through it mindset as well, and in dance you also learn the same thing, because you have to constantly push through stretches and moves that are unnatural to your body, as well as through physical exhaustion. But it also teaches you awareness of your body and knowing when a pain is good and when you need a doctor. And after seeing my parents with their health I am trying to be mindful and learn that sometimes taking a step back is for a good reason:). That trying too much too fast will set you back more in the long run. By the way I remembered, last time I was in the boot I was also not walking for 2 weeks straight, plus doing some electormagnetic resonance therapy or something, for 10 days...But, 2 weeks later I was fully fine to walk and exercise! Now it will take longer:(

I am sorry about your foot, it seems really horrible. Especially the spraining it every 6 months thing, that must be really tough. Maybe you would benefit from going to physio and getting someone to make you private strengthening program? There was ballerina who did the same and she was given program to strengthen her ankles as well as her core and that solved the issue....Of course you never know, that is the issue with sprains though. Bones heal fully, whereas ligaments and tendons heal slower and are never quite the same, so I have no idea how healing from torn tendon is honestly. I just know it's really serious. I hope it gets better for you in time.

I don't think I'm doing great...Some moments I am positive and try and do what I can, others I sleep during the day, and cry and get super anxious and depressed. But the days are passing slowly, and I'm doing the best I can, I guess.

 

[DharmaGirl]

I will ask my doc for physio for my ankle. With all the work I do in my mini farm, it was ok, but now I know I have to do something else. It will eventually break down if I keep this up. I think you are doing really well, btw, you are coming here and also expressing your emotions.