So how does one help themself through a deep depression?
Self-Affirmation: It doesn’t have to be long or verbose or even positive. Something as simple as “I can do this” goes a long way. You don’t have to believe it, either. For instance, I’m going to start using the phrase “Silencio, Bruno!” to shake off any further thoughts of suicide. It makes me smile (I’m a MASSIVE Disney nerd), reminds me that I am in control not my disorder, and it makes me stop and think for a second about what’s really going on in my head. It won’t work forever, it might not even get me through this week. But it’ll give me time to find something else.
Distraction: You don’t need to start some huge, complex project or go learn a new hobby. Just something to draw your attention away from what you’re currently thinking about. I don’t really have a good example for this as I’m still trying to get it right. My most recent attempt at distraction was scrolling through Tinder, but that just made me feel worse. So, back to the drawing board for me.
Music Therapy: It sounds weird and hippy, but I stand by this one. I don’t know if I’m doing it right either. But that doesn’t matter nearly as much as the result. I have a specific playlist that helps reignite some fight in me when I’m at my lowest. I’m trying to be vague because it is connected to my faith and religion can be a bit of a touchy subject. It wouldn’t help in my current state of mind, unfortunately. Luckily, 80’s rock is proving to be a good anchor during free time to keep me from going too far into my own head. It doesn’t solve anything, and could even be labeled under distractions. But I’m a strong believer in the power of music.
Journaling: This is probably going to be one that you hear about ALL THE TIME. I don’t think I’ve ever met a therapist, counselor, or life coach who didn’t suggest some form of journaling or diary/log keeping. And if you can incorporate it as part of your routine early on and stick with it, it is very helpful. Journaling allows you a safe, quiet place to process and reflect. It doesn’t need to be a diary that you write in every day. There are apps you can use, or online journals. This is my journal. The main point, is to find somewhere you feel comfortable going through your own thoughts and figuring out the root of these issues, or at least figure out what’s going on.
Exercise: This is important especially for those who maintain a certain level of fitness/health in their routine normally. I fall victim to what I think of as ‘Depression Fatigue’. Going to the bathroom seems like a huge level of effort and energy. But getting yourself moving, even a small 5 minute walk, is really important. Another distraction tool, honestly, but also very beneficial to your health. I’ve noticed that if I think about going to a gym or going for a run, I almost talk myself out of getting some exercise. Forget planning some workout, or trying to go for a hike. Pace around your room, go check the mail, do some stretches. Keep it small at first, and work your way from there.
Got any I didn’t mention in here? Feel free to reach out and comment!
Helping yourself out of depression, or anxiety, or whatever is bringing you down, doesn’t need to be some elaborate scheme or giant gesture. It’s in the small things. Making yourself laugh when you’d rather cry, or even just making yourself smile. Reminding yourself to take a breath when you want to scream. Finding something to give you that small boost of joy to make it through the next five minutes.