Action Steps when Living with Depression Part 2
Last week we explored about some things we can do when living with Depression. Here are more action steps that you can immediately incorporate into your life to help you manage Depression in a healthy and appropriate way.
Identify and Connect with your Support Network
Depression is hard enough as it is, and it’s even harder to go through it alone. Identify the trusted people in your life, like your friends and family, and reach out to them when you need extra support. They can help you get out of bed, get out the door, or to make sure you are nourishing your body. They can sit there with you in silence and not say anything, or they accompany you doing the things that you enjoy. However they join you, it’s always comforting to know that we are not alone.
Plan and Do Things You Enjoy
You may not enjoy much of anything anymore, as we know that anhedonia (inability to feel pleasure) is a symptom of Depression. However, even if that’s the case, plan and actually do activities that you at least used to enjoy. Do the things that make you feel good. Maybe seeing dogs at a park make you feel good, or drinking a really nice cup of coffee. It could be watching a nice movie, or feeling connected to nature. Whatever it is that sparks even the smallest inkling of joy, or makes Depression relax, plan those activities into your day and do those things.
Plan Something to Look Forward to
Similar to #2, the ability to be excited about something, and the experience of anticipation can be good antidotes to Depression. Incorporate into your daily experience something that you can look forward to at some point in the future. It can be something that you do at the end of the day, the end of the week, the end of the month, or even the end of the year. That way, when it feels hard to get through yet another day, which will inevitably happen with Depression, it can help you feel motivated to engage with the day to get to the treat you’ve planned for yourself.
Reduce Stress
Stress management is an important part of daily life, and especially so when experiencing Depression. Take a moment to assess and analyze the different stressors in your life at the moment. Some stressors you cannot do anything about, like the COVID-19 pandemic. Other stressors you do have some control over, like what time you go to the grocery store. Figure out what it is that’s bringing stress in your life, identify and embrace the ones that are out of your control, and make the needed adjustments to reduce the stressors that you can control.
Manage your Environment
If your room is cluttered, it’s easy for your mind to feel cluttered. If your sink is full of dishes, you’re not going to want to spend any time in the kitchen preparing a healthy meal, you’ll most likely spend your energy avoiding it. Take your environment one step at a time. The first layer of dishes today, or the dirty laundry on the bedroom floor tomorrow. Take manageable steps to organize your environment - once it’s set to how you like it, you might be surprised at how much energy it gives back to you and how it can boost your mood.
Dig Through your ‘Happiness Bank’
There was a point in time that your life wasn’t overrun by Depression. You have lived some parts of your life without its influence so incredibly strong. During those times, you also have moments of happiness and joy that you experienced. You probably also have happy memories from when Depression wasn’t a part of your life too. Go back to one or some of those moments. Even if the accompanying emotions don’t immediately come with that memory, spend some time being present with that memory and visualizing it. That Happiness has been a part of your experience too, and it can continue to be there for you in the future.
Practice Sleep Hygiene
Sometimes in our society, poor sleep hygiene is rewarded. However, not getting enough sleep, and not getting quality sleep, can be a huge factor on your mental health. Go to this page to read more about how to incorporate sleep hygiene into your routine. Living with Depression can be a very draining thing on your body, as well as your mind, and giving it the sleep and rest it needs will help you refuel, replenish, and rejuvenate each and every night.
Contact a Professional
Sometimes, doing all these things might not be enough. And that’s completely ok, we all get to a point in our lives where it’s too difficult to manage by ourselves. Reaching out for therapeutic help can be an extremely intimidating thing, especially if you’ve never done it before. But it can have tremendous benefits on your wellbeing. So don’t hesitate to invite a professional into your journey with you - whoever they are, if they are the right fit, I’m sure will be honored to accompany you in your process.
No matter where you are in your journey and experience with Depression, I hope these tips can help you change how you approach your day and the Depression. While Depression may be an accompaniment to your life, it does not have to control your life, and there are ways to lead healthy, fulfilling lives alongside and with Depression. If you think you may be living with Depression and would like to explore that with a therapist, please contact us to schedule a phone consultation.
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.