1) First, give yourself permission to be easy on yourself. Depression steals away our desire to do much of anything. It can make one feel apathetic towards life in general. When you notice that you are feeling this way, remember, it is a symptom of depression settling in. You are not lazy. You are not incompetent in accomplishing tasks. Your depression has robbed you of the energy and desire to do those things you once had no problem doing. We already endure enough negative self- talk. Don't make it worse by putting yourself down over this symptom.
2) Color or doodle. Be creative. This can seem like a momentous task some days but it does alleviate some of the negative thinking by distracting the brain for a little while. I love coloring when my brain decides to go into a depression fog. I don't have to think or process information. I just focus on the picture in front of me. Creative work has been shown to relieve depressive symptoms. Give yourself permission to try even a little creative activity.
3) Pick a favorite movie and watch it, especially if it is one that will make you smile or laugh. Laughter affects our mood and can for a short time, push depression back. Relax nd enjoy your movie without feeling guilty for indulging in it. This is your mental health you are tending to, not anyone else.
4) Get the negative thoughts out of your head. I have a friend who has created what she calls "the wall of hatred". It is a poster board with sticky notes of all the negative thoughts that run through her head. She found once they were on paper, they weren't repeating over and over again in her head as often. She has also balanced it out by adding positive thoughts about herself to the poster. Maybe you choose to journal those thoughts out or talk to a trusted friend, family member or therapist. I recommend having a journal or someplace to write out your thoughts on top of talking to someone in case a person isn't available right away.
5) Warm shower or bath. Water is soothing, and most people feel relaxed after a shower or bath. I often find if I am having trouble with depression or anxiety, I will take a warm shower and just let the water fall on me. The only purpose of it being to become relaxed and feel better.
6) There are mood boosting foods that have been shown to improve depression. My fave and probably (I think) the best tasting is chocolate. Not just any chocolate but low sugar dark chocolate. It has the antioxidants in it that helps to improve mood. Next on the list Omega- 3 fatty acids like one finds in fish. According to Prevention, there was a nine month study done with bipolar participants and the results were so positive in boosting mood, they ended the study four months early. Other tips include checking your iron or vitamin D levels as a decrease in these key nutrients can also affect your mood.
7) Just move. I know this can feel almost impossible when depression grabs you. However, just doing a little bit of moving has shown to increase your mood. Don't feel like going for a walk outside, try walking around your house for five to ten minutes. Try some yoga or stretching. A mentor I know does Qigong when she needs an energy boost but doesn't feel like doing much. To quote another mentor sometimes, "You take your a## and your brain will follow."
8) Talk to someone. It can be a friend or family member, just someone that you can trust, and have them come hang out with you for a little while. They don't even have to talk. I have found just having someone nearby was enough to give me a little boost. Isolation begets more isolation and ends up making us feel worse and more depressed. So, even if you don't want to talk, invite someone over.
9) Have you created a self- care tool box? This is a key tool when our depression comes on. Keep things in your tool box that remind you that this does not last forever, and things that will improve your mood. Think play-dough, a journal, favorite music or movie.
10) Allow depression to happen. Give yourself permission to take in a full day of doing nothing but laying around with your depression. Recruit someone with a backup plan so this does not become a string of days, preferably someone you will listen to. Sometimes just giving into the depression is what is needed because we are so exhausted fighting it all the time. And I feel that it's okay to allow a day off from fighting as long as we remember to not sink into for days on end.
I have found that these tips work for me when my depression is bad. One or more combined often keep me from staying in bed all the time. What do you do to take care of yourself when your depression hits? I would love to hear from you.
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