While no one can cure depression in a day, there are things you can do to make the days easier. Basically set yourself up so that you have the resources to take it easy if you need to in the future. Talk to a therapist or trusted loved one about how they can help you support yourself the next time it comes up. Use this time to reinforce your support system, thank friends who helped you through the last episode, and prepare for future periods of depression. The days that your depression is absent are the days you can hit it the hardest. On these days, you might be able to shorten a depressive episode or lessen the intensity of it if you know a few of the things that work for you. ![]() These are the days that your typical coping - things like leaving the house and getting some sun, cooking a meal, making a gratitude list, calling a friend to cheer you up (or vent with you) - have a better chance of snapping you out of it. These are the toughest times, and simply drinking enough water and practicing basic hygiene is a win.įeeling tired, but optimistic? Today, treat your depression like a lock to which you need to find the key. Stick to the bare minimum, and don’t try to force yourself out of it. Trust that it will pass (it always does), and don’t add to it by wishing you didn’t have to feel this way. Do a comforting activity that helps soothe your irritability, and don’t beat yourself up for feeling out of it. If you can take a day off work, by all means, this counts as a sick day. If you are able, take time to yourself and don’t schedule a social activity to try to force yourself out of it. As you can imagine, any advice that says “take a walk!” will be unwelcomed and quite useless. You may be lethargic, and can’t find motivation for basic tasks. If you’re at this end of the scale, t’s hard to get out of bed. 1 meaning you’re feeling depressed and down for the count, and 10 meaning you’re energized and not feeling depressed at all. When I say “depression scale,” I mean a mood scale from 1-10. Putting off self-care tasks and chores until they become unbearable.įind Where You’re At on the Depression Scale Rarely feeling emotions that aren’t irritation or hopelessness. Isolating yourself from loved ones or not responding to clear invitations. Signs of irritability like snapping at others or quickly getting frustrated with tasks. Trouble falling asleep and/or difficulty getting out of bed in the morning. Loss of interest in formerly beloved activities. ![]() ![]() Where you are on this spectrum on a given day will mean that you need different things to help you cope. Everyone can feel depressed (which is more than just “sad,” from time to time. So, like many things, depression exists on a spectrum. Instead of waiting around for your depression to disappear, buy yourself some time by practicing strategies that help you get through the day. Solutions like therapy and medication can be successful, but they take time to work. Unfortunately, we can’t pause the outside world so we can calm our inner world. Inside, you can hardly remember the last time you were that person. But people seem to only want the “normal” version of you, so you keep this struggle to yourself. You’re irritable, disinterested, and moody. If you have lived with depression for any amount of time, you know the frustrating and exhausting experience of acting like your usual self.
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