Start the conversation by saying, “I’m concerned about you” or, “I’ve noticed some changes and I’m wondering how you’re doing. ” Ask questions such as, “When did you start feeling like this? What makes it difficult for you? Do you feel like this all time?” Avoid being condescending (“Why aren’t you better yet?”), minimizing their pain (“Everybody feels this way”), or telling them to “snap out” of it.
Ask, “Have you considered getting help? How can I support you in your treatment?”
If you notice your loved one isolating, reach out. Offer to come over and make dinner or go to a movie together. If your loved one continuously refuses to meet up, express your concern. Say, “I’m concerned that you’re isolating, which makes me wonder how you’re doing with your dysthymia. Are you feeling okay? Is there anything I can do?”
Talk to your loved one about the benefits of overall health. Say, “I know you struggle with dysthymia, and I want to help you feel better overall. Staying healthy means taking take of your health and keeping your body running well. ” Invite them over for healthy meals to spend time together and to enjoy healthy cooking. Enjoy non-alcoholic activities such as watching a movie or going for coffee. Encourage them to eat more omega-3 fatty acids, which can ease depressive symptoms. Some good habits include eating a 4-ounce serving of fatty fish such as salmon, mackerel, or tuna twice a week, or taking a 2-gram fish oil supplement.
Ask other loved ones to help you so that you are not trying to do everything yourself.
Offer to exercise with your loved one by going on regular walks, joining a fitness class such as spinning, or joining a gym. Make it fun and something you both look forward to doing together. Be gentle and do not pester your loved one if they resist. Keep inviting them to do activities with you and find one that appeals to them.
One basic meditation is to focus on your breathing. Sit comfortably and focus on your inhales and exhales. Tune out your thoughts and point your attention solely to your breath. Do this for 5 to 15 minutes. If you’re interested in learning other meditation techniques, check out How to Meditate, How to do Mindful Meditation, and How to Meditate to Relieve Stress.
Make sure that while you help out your loved one you do not get burnt out or resentful. If this happens, take a step back and re-evaluate how you’re able to help.
Do activities that both of you enjoy and find benefit in. Check out yoga classes, qi gong, or other activities, such as painting or writing. Find something you enjoy and stick with it.
Both minor dysthymic disorder and major depression are treated with the same kinds of medication, although dysthymic disorder may require a smaller dosage. Medication may only be needed for a short time to help your loved one regain their mental health. An alternative to medication is psychotherapy. This can involve 6-12 weekly sessions that use open-ended questions, affirmation, reflection, and problem-solving therapy. If your loved one does not have a therapist, help them to find one. Call their insurance provider, local mental health clinic, or get a referral from their physician.
If your loved one is suicidal, take any threats seriously and act on them right away. Call emergency services, go to your local emergency department, and get in touch with their therapist. You can also call a suicide helpline, such as 988 in the USA (can also be reached via text), 116 123 in the UK, and 13 11 14 in Australia.
Volunteering is a great way to do some good for the community and meet new people. If your loved one is shy or doesn’t want to be around lots of people, encourage them to volunteer at an animal shelter.
