Depression can come on slowly or descend upon your life like a thud. However it hits your life it is so important to keep moving forward, even if it’s just inch by inch…and we know this sometimes just does not seem possible. You want to stay in bed all day under the covers or hiding on the couch…alone. Caving in to depression is compelling but not the best way to help yourself because, while you think “I’ll get up in an hour,” you know that you just might not be able to.
So when the sky turns to grey and it becomes hard to mobilize, put a few supports in place so that you can bring light again in to your life.
- Reach out to a family member, friend or therapist for support. If it all seems like too much, send a simple text, email or leave them a message. Let them know that you are having trouble.
- Eat and drink water. Starving your body and not having healthy food can cause your depression to really spiral as you start to feel even more exhausted and helpless. You can put a little pack of nuts by your bed for some quick nutrition and a cup of water always filled by your bedside.
- Watch TV that makes you happy. Get involved in a story that takes you away from the sadness you are feeling. Think about your favorite uplifting movies and use them as a resource to help you focus on something other than your distress.
- Move a bit. Even if you don’t want to get off the couch or out of bed you can still stretch. Any movement will help your body to feel better.
- Do not beat yourself up. Self deprecation can make your situation worse so, even if you are missing plans and feel you are disappointing others, do not beat yourself up at this time.
- Acknowledge your depression. Many of us make statements like “I shouldn’t be feeling this way” or “I have nothing to feel depressed about”. We often think that depression comes from difficult circumstances and sometimes it does, but for many of us, it is easily triggered by unknown factors. Allow yourself to feel what you are feeling and this sometimes alleviates the pressure by validating your state of mind.
For many individuals, episodes of depression work themselves out. They find the energy or the resolve to start moving again and hopefully that will happen to you. When you re-emerge it is critical that you engage in a therapeutic relationship so that you can strengthen your coping skills and have them available should your depression return. With the right set of tools you will be able to catch and hopefully shorten and/or avoid debilitating bouts of depression in the future.