Hi Everyone, Over the years, I have received many emails from expatriate woman who admit to feeling depressed. For this reason, I am sharing a wonderfully honest article I found on a blog by Noch Noch (an expat in Beijing), that I hope might help anyone coping with their depression (or the depression of loved ones close to them). Warmest wishes, Andrea.
Background: I stumbled on Noch Noch's article after I read her Forbes article, 7 Secrets To Success As An Expat Executive. She also wrote the Forbes article, Against All Stereotypes: Stress, Depression, Recovery, and Then?
10 Things Not To Say To A Depressed Person
by Noch Noch
...A few weeks back, a friend wrote to me and said she just found out that a family member of a friend has depression. But her friend did not know what to say or how to encourage the depression sufferer. She asked me if I had any recommendations. It got me thinking.
I can’t give medical advice, and I think what to say is very dependent on the personality and situation of the oppressed. However, what I can offer is my take on what not to say to someone in depression. Hopefully this can help you empathize where we "weirdos" are coming from, and for you to be more sensitive to our plight.
And on that note, please don’t ever ever, ever again say the below in bold type to me in whatever circumstances if you consider me a friend....
Do NOT say:
1. “Remain Positive”
I think: Duh! I know, but how? To me, my reality is that the world has already caved in. What is irrational to you makes utmost sense to me. I’m so angry / upset / sad / lonely / devastated / hopeless / in despair… Why can’t you understand me?
I feel: I recoil further into my shell to avoid future contact and meaningless advice because you never told me how to remain positive.
2. “Don’t think like that”
I think: Why not? What’s wrong with thinking like I do? It’s an honest opinion. I really think this. It’s negative all right, but that’s what I think, so what’s wrong? So how should I think instead? Like you? But I don’t agree with you, and then I become you if I think like you…?
I feel: I did something wrong for thinking a certain way, and you reprimanded me for thinking so. Thus, I withdraw, and berate myself for thinking the way I do, and spiral further down into depression due to self-criticism.
3. “Pull yourself together” / “Snap out of it”
I think: How? Snap out of what? I don’t want to be like this either. You think it’s fun?
I feel: ...completely useless and hopeless that I’m incapable of holding myself together and getting better. Depression snowballs with this sense of incompetence.
4. “Why do you need to be depressed?”
I think: Umm… I don’t know, I wish I knew. Doctors said it’s because of some imbalance in serotonin in me. I don’t know. I don’t know. I don’t know.
I feel: ...accused of committing a heinous crime to be depressed. Confused because I don’t know what happened to make me depressed and how it all happened. I feel lost since I don’t know how to get out of depression. I feel inferior and worse about myself, so I hide from you as well, because I don’t want to feel inadequate.
5. “Look at how lucky you are already! Be thankful.”
I think: I am thankful for what I have. But what does that have to do with depression? Doctors and every website I’ve read say depression is an illness and has biological factors. Depression needs to be treated as any other sickness...
I feel: ...misunderstood as a spoilt, ungrateful little girl, when I’m not. Frustrated for being misunderstood. I cry. I wail. I feel sad. I retreat into my hiding place, again.
6. “Go do something and you will feel better”
I think: Go do what? I can’t be bothered. I’m tired. I’m not interested. I have no energy. I just want to sleep. Doing something won’t make me feel better. Leave me alone.
I feel: ...tired and lethargic, and I have no energy to think about what to do. I feel harassed because you keep telling me to do something.
(Note: What did work, was instead of telling me to do something, my fiance simply made me put my clothes on, slid me into my boots, and dragged me out of the house for a walk, talking about random things on the way, not once mentioning anything to do how I was doing or asking if I felt better.)
7. “What’s wrong with you?”
I think: I wish I knew. I wish I knew. Oh how I wish I knew. Can you tell me? Can somebody tell me? I don’t want to be like this. Why am I like this?
I feel: ...absolutely hopeless because I don’t know why I became like this, and I was unable to find out the reasons behind my depression. Very belittled and angry at myself. Can’t deal with this. I might as well die.
8. “You should do this…” or “You should not do this (such as kill yourself)…”
I think: Why? This is my life, I’m allowed to end it if I want. Why should I eat? I’m not hungry.
I feel: ...patronized by your condescending tone (even if you didn’t have one). I feel rejected for not doing what you think I am supposed to. I feel another bash to my already dwindling self-confidence, so you just succeeded in making me feel more desperate and more depressed.
9. “See how others suffer even worse, and have no food to eat. Be grateful for what you have.”
I think: But you told me not to compare myself with others, when I told you I was envious of others who have achieved more than me. So how double faced is it that just because others are less fortunate, I should compare myself with them? I know you are trying to tell me I should count my blessings – I do, trust me, I do. But how does this solve my depression? I still feel that life is not worth living despite being grateful for what I have. I am too tired to carry on and try.
I feel: ...baffled as to why sometimes you say don’t compare, and other times you tell me to do so. I don’t understand how being thankful makes me feel better, because what I have now has no meaning and no value to me. I just want to die. Maybe if I die, there’d be more food for those who don’t have any. Proceed to jumping out the window from the 30th floor.
10. “It’s all in your head…”
I think: It's not! But I know. How do I change my head? It’s not my fault. I didn’t want this. I can’t control it. I’m trying, but I can’t!
I feel: ...furious at myself for not being able to control my head and thinking. Inept at everything I'm trying to do, and worse, for disappointing you. I feel alone that no one can understand me. I alienate myself. I feel doomed to fail and might as well die…
You might consider our reactions and emotions to what you say extremely unreasonable. I will not argue about it. Nevertheless, bear in mind that someone affected by depression does have a lot of “irrational” thoughts by standard of the norm. Yet, it’s our reality and we completely believe it, irrational or not. So don’t try to debate or convince us otherwise. You will only push us further down our bleak track.
My contention is that, the wrong thing said, can unknowingly push a depressed friend over the edge. Not to be fatalistic, but 60% of suicides in the world are associated with depression. Go ask the World Health Organization if you don’t believe me.
Please, give us a break. If we all had a choice, I don't think any of us would want to linger in a state of depression. If you don’t know what to say, don’t say anything. Just sit with us, let us cry, kick your shoes or whatever. That’s maybe all we need for now. Leave the lecturing to a medical expert such as a psychologist who can do it skillfully.
Brought up in Hong Kong and Australia, Noch Noch was a young, overachieving executive for an international corporation. After seven years of living the life she dreamt of, or so she thought, she suffered a serious stress-related depression that turned her life upside down. As she battles with depression, Noch Noch is on a quest to be the wake-up call for others in similar plights in her blog, Be Me. Be Natural, where she jots down her reflections on living with depression and self-awareness. She is also the creator of Bearapy and she kindly gave us permission to republish her article on this blog.