Action Steps when Living with Depression Part 1
So what can we do if we are experiencing Quarantine Depression? While we are in the midst of Depression, we might feel totally at its control, not able to do anything outside of its reach. However, the good news is that we do not have to be completely at the mercy of Quarantine Depression, no matter how much we might feel powerless in its grasp.
Here are some things that you can do throughout your day to help when you wake up with Depression.
Wake up and Get Out of Bed
Even if it feels like Depression is keeping you glued to your bed, or to your phone in your bed, make the time and effort to get out of bed and to start your day and routine.
Practice basic hygiene
Getting dressed, brushing our teeth, and getting prepared for the day can set the stage for us to gather the energy we need to move throughout the day, even if Depression is a part of it. Feeling presentable can play a big part in our energy to face the world, and when we don’t feel presentable, it’s easy to slink and hide away from the world, where Depression can run free. Rather, get up and get ready.
Plan Your Day
Knowing what to expect and creating a framework for your day can help you make the day feel more manageable, or support you in going through your day the way you prefer. While it can be necessary to have a day where you completely relax and not have any plans for the day, too many days like that can easily lead to the haze of Depression-filled days. To combat that haze, plan your day, even if it’s as skeletal as ‘wake up, brush teeth, go outside’.
Exercise
It’s such a cliche, but it’s an overused sentiment for a reason - exercise can help boost our mood. Putting on your running shoes or pulling out your yoga mat may be the very last thing that Depression wants to do, but getting your body moving and exercising is a tried and proven way to manage Depression in a healthy way. Bonus points if you can somehow incorporate mindfulness to your exercise routine.
Eat Healthy
Another tired and repeated phrase, but also for a good reason. Eating healthy can help us be better prepared to deal with Depression throughout the day. There is research indicating that gut bacteria plays a significant role in our mental health, and a healthy diet provides your body with the needed fuel to navigate your day the best that you can. So instead of skipping meals entirely, or filling up on junk food, focus on nourishing your body with the food you provide it.
Get Sunlight
There’s a reason why Seasonal Affective Disorder (SAD) usually happens during winter time. Sunlight can help improve our mood and even lead to a boost in serotonin levels. If you are able, try to schedule at least 15 minutes a day where you can soak in the rays and feel the warmth of the sun on your skin, with proper skincare protection, of course. And if you live in a place where sunlight is not always a free and readily available resource, see if you can invest in a light lamp.
Identify Things You Like about Yourself
Even if Depression says there is absolutely nothing likable about you right now, try to find at least one thing about yourself that you like. Maybe you like your haircut, your nails, how you greeted that stranger at the grocery store, or the fact that you have working lungs, and a beating heart, nothing is too trivial. It might even be that you woke up this morning, despite Depression wanting you to stay in bed. Incorporate this routine into your day and see how Depression changes.
Be Kind to Yourself
This one goes hand in hand with #7, and as said before on FWT Tips, practicing kindness to yourself is the cornerstone of mental wellness. When Depression wants to berate you and tell you terrible things about yourself, be kind and gentle with yourself, as you would to a young child that’s hurting. If you saw a vulnerable child that’s in need and hurting, you would approach that child with kindness. You deserve the same kindness too.
Challenge Negative Thoughts
To help you with #8, you can practice identifying unhealthy thoughts and challenging them. For example, if Depression says ‘no one likes you’, you can wonder in response, ‘Really? What is the statistical possibility that in a world of 7.8 billion people, literally not a single person likes me? Absolutely not one? Or is that actually an exaggeration that Depression is telling me to get me down?’. If Depression says ‘you are worthless’, challenge that notion. Is Depression really the authority figure on the value and worth someone brings in life? Why is Depression saying that to you? Is it possible that it’s not actually true? Try to see a different view to the ‘truths’ (which are not actually truths!) that Depression is telling you about yourself, others, and the world.
Disclaimer - this is not therapy, but rather a mental health resource. If you are having thoughts of suicide or hurting yourself, please call 911 or a hotline, like the Access and Crisis Line at 888-724-7240.