It's great that you're working with a therapist, and taking the time to address your mental health and well-being is an essential step before starting any medical treatment like hormone replacement therapy (HRT). Here are some tips to help you manage depression, anger, and emotional well-being, especially considering your autism:
Therapy and Counseling: Continue attending therapy sessions to explore your emotions, thoughts, and behaviors. Cognitive-behavioral therapy (CBT) or other evidence-based therapies can be particularly helpful for managing depression and anger.
Mindfulness and Meditation: Practice mindfulness techniques and meditation to help ground yourself in the present moment and reduce stress. Mindfulness can also help you become more aware of your emotions without getting overwhelmed by them.
Physical Activity: Regular exercise can have a positive impact on mood and overall well-being. Engaging in physical activities you enjoy, such as walking, swimming, or yoga, can help alleviate depression and manage anger.
Develop Coping Strategies: Work with your therapist to develop coping strategies for managing difficult emotions. This might include deep breathing exercises, journaling, or engaging in creative activities.
Social Support: Build a support network of friends, family, or support groups who understand and can empathize with your experiences. Social connections can be a significant protective factor against depression.
Routine and Structure: Establishing a daily routine can provide a sense of stability and predictability, which can be especially helpful for individuals with autism.
Limit Stress: Identify and try to reduce sources of stress in your life. This may involve setting boundaries, learning to say no when necessary, and seeking practical solutions to challenges.
Healthy Sleep Habits: Ensure you are getting enough restful sleep. Poor sleep can exacerbate depression and impact emotional regulation.
Nutrition: Pay attention to your diet and eat a balanced and nutritious diet. Proper nutrition can influence your mood and overall well-being.
Engage in Special Interests: Pursue activities that you are passionate about and enjoy. Engaging in special interests can provide a sense of fulfillment and happiness.
Seeking Sensory Input: If you find sensory input helps you calm down, explore activities that provide comfort or sensory stimulation, like listening to calming music or holding a stress ball.
Remember, managing depression and emotions is a gradual process, and it's okay to have both good and bad days. Celebrate your progress, no matter how small it may seem. Be patient with yourself and remember that seeking improvement and support is a sign of strength and self-care. If you find it difficult to manage your emotions on your own, your therapist can guide you through this process, so don't hesitate to discuss your challenges and ask for guidance.