Of course, this list isn’t going to cure one of depression, but what it can do is help when the onset of depression is rising. These are all suggestions that can be quickly done at home, and even in the middle of the night, as it is explicitly made to be simple, fast and efficient.
1. Immediately change your clothes. Get into something fresh, clean and something that you’re comfortable, either that be baggy or tight. It more has to do with the idea of taking old and worn clothes off, resembling the removal of emotional baggage, and starting off new again.
2. Get some fresh air. Now, this can be as simple as going into your backyard and watching Netflix or even studying, instead of doing it inside. Even right now I am writing this post, sitting on top of a blanket, and I always bring my cat and dog to play outside with me too!
3. Fight back the negative thoughts, and challenge them with uplifting, definite facts. One of the best methods of resolving depression is mental when you start there; the next physical steps can easily follow through. The idea that one can not use “big enough” words, can be disclaimed by the proof that one can express themselves beautifully through art. I have a free Downloadable designed to help in these situations, The ‘I Can’ Worksheet, check it out!
4. Watch something that makes you laugh. This can be a show, movie, fail video, or just flicking through those embarrassing videos you have of your friends, that you’re stocking up on for their birthday. Just make sure that you’re laughing with them, not at them!
5. Set up goals, small ones that lead up to bigger ones. Depression can suck you into a dark hole of missing motivation, however, the act of accomplishing a task can put you back on track. Remember to start off small with things such as eating two pieces of fruit, and work up to the goals of completing life tasks such as cleaning and work.
6. Make a routine. You don’t have to plan out every minute of the day, but have a few things that you wish to be completed and stick to having them done at a specific time. For me, a massive step into recovery was getting out of bed, so I then decided I was going to get out of bed every day. Since I have not only accomplished that for the past few months but it now just happens naturally, I have now started working on routines such as my morning and night routines; compiling a series of things that I want done into a day-to-day routine.
7. Get that thing bothering you finished. We think that if we ignore something, it will go away. Whether it is completing an assignment, painting a fence or even going to a doctors appointment, when something that is causing adverse thoughts is gone, so too is the emotions with it.
8. Talk to someone. Either that be a friend, a family member, internet friend, or even someone from a mental health helpline. Speaking out about your emotions and feelings diminishes the build up inside of you, and whoever you are talking to will guide you in your next step.
9. Fake smile. If you are having trouble genuinely smiling, try forcing a smile by either holding a pen between your teeth or by air drying your teeth. Smiling releases endorphins, chemicals that make you happy.
10. Acknowledge that it is depressed feelings and that it is okay to be feeling this way. It can wear you out trying to disregard and ignore feelings you merely don’t want. Remeber how far you have come, and how you survived the last depressive episode. State that these emotions are temporary, however, if it has been over two weeks, a doctor should be seen.
If depressive thoughts are extremly sevre and/or have been around for a long period of time, a medical professional will be able to help. You are not alone.