In last week’s article, I talked about different ways to combat anxiety attacks. Along with anxiety, depression is an equally debilitating disorder. Estimated to affect 1 in 6 people in the United States, depression involves not just the person but also those around them, such as family and friends. Unfortunately, it also a problem that has to be kept constantly at bay, with good days and bad days being a constant battle. Essentially, you are fighting a war everyday with your head....if that isn't exhausting, I don't know what is. However, there are some ways you can keep depression at bay. These are tools to be used for your own guidance, and obviously it is also important to seek out any and all forms of help when needed. Let me know if any of these ideas have ever helped you, and what some of your own strategies are!
Set a routine.
When you are in a low point it becomes very easy and incredibly tempting to stay in bed or on the couch all day, or do something equally low-key. However, getting a routine started will curb that need. It takes time for that routine to take effect, however, and in the beginning it will take a while for you to adjust yourself and actively want to take part in it. For that reason, it might be helpful to ask for help from a family member or friend to help you get started, or to give yourself incentives to get the daily routine started and keep it going.
Set goals for yourself.
Like I said earlier, it is important to set realistic goals for yourself, ones that you know you can do. Because when you are feeling in control and optimistic it can become easy to lose perspective think that it is entirely possible for you to do everything on your to-do list in one day, but the reality is that depression comes and goes in different forms and it becomes difficult to even attempt to make a dent in your goals when they are unrealistically high. So start small; do things that for others may not be significant but for you mean a lot. And as those things get easier for you to do, then you can slowly build up. Believe me, when you’ve hit rock bottom, the only place you can go is up! In addition, it can also feel tempting to give up on responsibilities and obligations, but it is important to maintain as many as you can in order to stay involved and active.
Spend time with family and friends.
Your family and friends DO love you. I promise they do. They might nag you about your depression making it difficult for them, they might seem insufferable about your habits, but keep in mind that your illness does affect them as well. Seeing you down and low is painful and frustrating for them. And the reason they stick by you through it all is because they love you. So instead of shutting them out, try and meet them halfway. Besides, spending time with others can help you realize that you do belong there, that isolation is not the answer. Your friends and family will appreciate being kept in the loop, being trusted to know that you need them. Keeping and maintaining relationships is important, and it can make feel like you really aren’t alone.
Exercise.
This is a key necessity. It has been constantly shown that as little as 10 minutes of exercise per day can boost endorphin levels and improve your overall mood. So push yourself to take a walk to the park, or play a game of basketball. Be as active as you can; it can work wonders!
Push yourself to try new things and old things.
Often times you feel like you’re stuck in a rut. You want to claw yourself out. I will tell you right now that trying something new is a great way to challenge yourself. When you’ve found something new that you enjoy, your mood will automatically react positively. The same is true for things you once liked to do. I know that in many ways, depression drains your energy and willpower to take part in activities you once enjoyed, but you have to force yourself to do it, even if it is something as simple as reading a book or going to the park. Keep challenging yourself and with time things will get easier.
Be mindful and observant.
When you are in a low mood it is easy to wallow. In fact, it is quite understandable. But when you’re feeling low, a constructive thing to do would be to assess why you are feeling low, how you got to this point. Dwelling on the negatives and the hardships that may arise in the future is something a depressed brain is quite skilled at. But you have to focus on the present, because that is what will keep you grounded. It may be helpful to journal your thoughts, even if it is just bullet points.
Help others
You’ll find that being there for others and helping them in even the smallest way possible not only has an incredibly gratifying feeling for yourself, but it makes you stronger. We become grateful for what we have and we realize that lifting one another is what makes society stronger and more open. You'll find that in helping others you will learn a great deal about yourself.
Be gentle with yourself.
You are going to have bad days. You are going to regress every now and again, and that is okay. Getting angry and frustrated with yourself about your depression is only going to continue the vicious cycle and discourage you from getting help, and will make you go back to bad habits. Don’t let your depression guilt or frustrate you into thinking that it has won. Your thoughts during a low period don’t define who you are. You acknowledge these thoughts but you don’t have to believe them, because they are coming from a biased perspective. Remind yourself that this will pass, and you will make it through. All of this is just a part of the illness, and these ups and downs will always try to thwart you. Don’t let them. Those negative thoughts are your illness, not your identity. You will have ups and downs, and that is nothing to be ashamed of. Just be gentle with yourself, and never give up.
You are a warrior. You are fighting a constant battle everyday, and sometimes you have to call for a ceasefire to get your thoughts and feelings in order. But don't ever give up. You are worth it, and you are loved. Stay strong!
