9 Tips and Tools to Combat Depression

 

Photo by Anna Tarazevich

Odds are if you’ve found your way to this blog, and this post. You’re either currently struggling or have known what it’s like to struggle with mental illness. Everyone’s path to handling it will be different, and no one person can say that their ideas will work to cure the problem. Falling into the pits of depression can be the worst thing in the world, and crawling back out seems near impossible.

I want to start by saying that there is no cure for mental illness. Most people have heard the phrase “It’s all in your head.” It’s meant to be something that’s supposed to make you feel like you can shake it off, or you should shake it off. But for those of us faced with depression and similar disorders, it’s easier said than done.

So what can you do to ease the symptoms of depression, and pull yourself out of the pit? The answer will always be different for everyone, but here’s what works for me.

1.      Write it down.

Journaling is a wonderful place to start when trying to source and get out of your pit. Find a notebook that no one will ever read, and just start writing. All of those feelings that come up, anything and everything that comes to mind in that time. The realizations might come hard and fast, but that’s the first step to healing. Acknowledge how you feel, and do your best to pinpoint the why you feel that way.

2.      Just because you think it, doesn’t make it true.

My therapist gave me this one. It’s a simple affirmation, but for me it goes a long way with challenging the negative thoughts that come with depressive episodes. I can say that this one is always easy, because as much as I wish it was, it’s really not. Sometimes it’s really hard to have that mindset to battle those thoughts. And when that’s where you’re at…

3.      Sometimes a little negativity is what you need.

Another tip from my therapist. If you affirming yourself as suggested in number two isn’t working to motivate you out of your pit. There can be positive and productive types of negativity. An unfortunate driving force in our current world is the capitalistic nature of things. If you can’t find the ability to get out of bed, and do what you need to do to feel productive and good about yourself… Find something else to push you. Mine is “If I don’t get out of bed… I’m not going to make any money and going to be homeless.” It’s far from a positive thought, but if it works it works.

4.      Find your reason.

Once you’ve gotten yourself out of bed, find your reason to stay out. Sometimes this might be a challenge. But try to make it something positive. Think about your favorite TV show’s new episode, or that book that you want to read, your favorite cookies from the bakery up the street. Find a way to reward yourself. Give yourself the hit of dopamine that’ll help push you forward.

5.      Remember that you can’t fill other’s glasses, if your own has nothing left.

It is hard as hell to acknowledge especially if you’re one of those people who thrives on helping others, that sometimes you don’t have it in yourself to help. Don’t drain yourself for the sake of others, know the signs of when you’re running out of things to give. Especially if you’re already in the pit yourself. It is not your job to pull everyone else out of their pits, only to put yourself deeper in your own.

6.      Self care is key.

One of the hardest challenges when in the pits of depression is finding the energy to take care of yourself. But making sure that you have a clean space, and a clean body, and healthy food is a great way to reinforce the positive feelings you’re trying to bring back. Don’t you always feel better in a clean space, after you’ve had a long shower and gotten all cleaned up. It’s almost like you’re washing away all of the ick. After that, take the time to do something you enjoy. Watch a show, read a book, play a game. Whatever your favorite me-time activity is, do that.

7.      Sometimes you just need to break stuff.

Go to the dollar tree, and by some of those super cheap glass plates and cups, and find yourself some place safe to just throw them and watch them break. It may seem unproductive but sometimes taking your feelings out on something else, is the biggest and most positive way to help yourself. If you chose to utilize this method, make sure you utilize it safely. If you’re afraid that your headspace isn’t right, either wait until you’re not in such a dark place, or ensure that you have someone with you to that is able to help ground you if needed.

8.      Take a nap.

It might seem counter productive, but if you’ve managed to get things done and you have the spare time in your schedule to sleep. Sometimes that’s what you need. You don’t have to keep going and going and going once you get up. I promise it’ll be okay.

9.      Progress is progress and you are worth more than your productivity.

Any bit of progress is good progress. If you have a to-do list that’s twelve miles long and you only got three things on it done. That’s three things you didn’t have done before. If that is all you can do, it’s still something you managed to get done. You don’t have to complete your whole list to be worth something. You are worth something just by breathing.

I know that the pit is dark and scary. I know that sometimes it’s impossible to crawl out of. But there is hope and light, even if you have to take strange routes to find it. What’s most important is that you remember you as a person are irreplaceable, and that you are loved by someone, even if you don’t know it.