How an offhand comment can trigger a depressive episode

I had a low day on Friday. I’ve had a persistent headache and fatigue for a few months now and a head cold on Friday brought out the worse of it. I’ve lived with depression for eight years now so I know when to have a day off to take it easy. Friday started with a 2 hour struggle to get out of bed. It was one of those days.

When I’m in these low moods my obsessive nature and harsh internal self critic can get completely hooked on little comments that people make. This blog is a reflection on this internal thought process to help you understand what might be going through a depressed person’s head.

The comment

In conversation someone mentioned something about, “… being a big girl”, it was related to me being able to look after myself. I responded with “I use to be a lot bigger” and someone else in the conversation added, “keep away from the pork and you’ll stay that way”. In the moment I didn’t think anything of it. But my obsessive nature got hooked and over the afternoon I couldn’t let it go.

The obsession

I became completely obsessed over everything I had eaten recently infront of said company. I replayed the dinner we had recently over and over and over in my head. I counted every calorie, it came out to about 2000KJ and 10gm of protein. Then my internal harsh critic got on board. It starting saying to me, “you are fat, lazy good for nothing, completely worthless, you should just curl up and die”. So now there was a battle going on in my head, the obsessor just going over and over and the critic telling me I’m worthless. Normally these thoughts aren’t that loud but they get overwhelming on low days.

My obsessor wanted to figure out how to write a response to those comments. This blog post is an attempt at pleasing the obsessor because I am still thinking about it after 4 days.

Good intentions

I know those comments come from good intentions, people say these things because they care. The only nutritional goals I stick too (under the advice of my weight loss clinics nutritionist) is to get 60gm of protein a day and to take my daily multivitamin. I’ve had a lifetime of people commenting on my weight. I thought I had developed a thick skin for it, obviously I hadn’t. Or maybe it just hurts more the closer to home it is?

Self Compassion

I’m at a stage now where I can try to practice self compassion (I try but it’s hard). I would catch these thoughts and tell myself, “that’s not a very nice thing to say Sam, you are one of most proactive people I know. You are so far from lazy and worthless it isn’t funny. Look, you even had lunch with someone who thanked you for your help with their CV recently and they are starting a new job soon because of you. Remember that Buddhist monk on youtube? Try and practice letting go.” Here is the youtube video I was thinking of:

How to be supportive

If someone has opened up about their mental health and they raise something like this with you, please don’t feel like you need to censor yourself. That is stressful and not healthy. Often when these things come up for me, I never raise them with the person who caused the trigger because I know deep down it’s just my mind overreacting. So being open and empathetic if someone does raise this is all I ask for.

Please be mindful of how your words can hurt. It reminds me of the common rhyme about sticks and stones I was told about as a kid. Here’s my new version:

Sticks and stones may break my bonesĀ 

But harsh words from a loved one

Can make me wish I was dead

I’m grateful I’ve never been suicidal but I still live with this kind of depression on a fairly regular basis. My partner has probably seen me go through about 4 or 5 episodes now over a 2 year period.

I’m grateful I can be this open about this huge cause of internal stress. A lot of people who struggle with similar things aren’t as blunt as I am and keep the struggle to themselves.

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