How to Be Yourself When You Have Depression

Опубликовал Admin
18-08-2021, 19:50
21
0
When you’re dealing with depression, you might feel like a ghost of your old self. This can add to your stress, but try not to worry— with a little push, you can feel more like yourself. Try choosing a handful of small things to commit to each morning when you get up. Then, use simple tricks to engage in your favorite activities and be with positive people. If you need an extra push to get you going, ask a friend or two for assistance.

Starting the Day Off Right

  1. Get a good night's sleep. It's common to suffer from insomnia when you have depression, so you'll need to make a concentrated effort to get adequate rest. Try improving your sleep by going to bed and waking up at the same times each day. Also, shut off your TV and phone/tablets at least an hour before bed.
    • Instead of watching TV, do yoga, read, or complete a meditation exercise.
    • Establish a nighttime routine to help you go to sleep faster. Go to bed and wake up at the same time every day. Having a routine, like taking a bath before bed or reading for 30 minutes, can help you feel sleepy.
    • If you struggle with sleep regularly, you may need to talk to your doctor about changing your medications or adding a drug that improves sleep quality.
  2. Set conditions that help you get out of bed. If your depression makes it hard to get up in the morning, tell yourself you only have to get up for an hour or set your favorite tune as your alarm. You might also say “Get up, do a few things, and then you can get back into bed.”
    • The point here is to try and get out of bed. If you get back in that’s okay, but you’ll likely feel a little better if you start moving around.
    • If you have to help others, you might tell yourself, “I’ll send the kids off and walk the dog. Then, I’ll go back to sleep.”
    • Set multiple alarms to help you get up. If you miss the first alarm, the second will help you get out of bed. These might be 5, 10, or 15 minutes apart.
  3. Stretch or exercise first thing. Try doing some light stretches as soon as your feet touch the floor, put on some fun music and dance around for a few minutes, or go for a walk around the block with your partner.
    • Motivation to exercise won’t naturally come when you’re depressed, so you may have to force yourself to get moving. If you can't, try doing some simple stretches while in your bed.
    • Physical activity can help boost your mood. Plus, once you get moving, you’re more likely to stay going throughout the day.
  4. Commit to taking a shower within 30 minutes of waking up. Take a shower to help you feel more alert. Showering will also make you feel more pulled-together and like your old self. Set reminders in your phone that signal you to do this shortly after getting up.
    • If you’re too tired to shower, take a bath or install a shower seat.
    • Use your nicer products like scented soaps and lotions when you’re feeling depressed. You’ll look forward to your personal hygiene routine and it’ll make you feel special.
    • After drying yourself, put on fresh, comfortable clothes that make you feel good.
  5. Eat a nutritious breakfast. Fuel your body for the day ahead with nutrient-rich foods. Choose whole, real foods like fresh fruit and oatmeal, a veggie omelet, or a smoothie with green veggies, fruit, and nut butter.
    • If cooking in the morning sounds too overwhelming, make it easier by meal prepping the night before. You might also choose foods that can be prepared faster, like oatmeal versus an omelet.
    • Remember that caffeine can make your depression worse in the long run, so skip your morning cup of coffee in favor of tea or water.
  6. Get some sunlight and fresh air. Nature can do wonders for your mood and outlook, so take a walk outside. If you have someone to join you like a friend, partner, kid, or pet, even better. If you can't bring yourself to leave your home, try sitting on a balcony/patio or a sunny spot inside.
    • You can also combine your exercise and nature time by running or walking on a nearby park trail.
  7. Focus on one task at a time. To help you get through the first hour or so of your day, make a short list. It might read like, “Get out of bed. Stretch. Shower. Dress. Eat.” Check off each item as you complete it— you’ll feel productive and positive because you got something done.

Recommitting to Your Passions

  1. Set a single goal each day. Each day, set one small intention that you’d like to complete by the day’s end. Tailor the goal to an area you feel like you have been neglecting.
    • For example, if you haven’t been writing your novel lately, schedule in 30 minutes or an hour to do that. If you want to return to work part-time, you might set a goal to get through 4 or 5 hours of work.
    • If that one task is the only thing you did, you’ll still have accomplished something.
  2. Isolate time for fun every day. You may have stepped away from hobbies or passions since depression hit, so try to ease your way back into your old routine with just one commitment. This might involve reading, painting, gardening, watching a favorite movie, or doing needlework for an hour.
    • Put this activity into your daily schedule just like you would an appointment with your doctor or a therapy session.
  3. Carve out time for friends. Visit with a friend, make a phone call, or send an email to catch up with someone you care about. Social connection can help you reconnect with the world and feel less alone.
    • If you really want to make sure you stick to the plan, create a standing date with someone, like lunch with your mom on Thursdays.
    • You’ll benefit most by connecting with people who are positive and supportive rather than those who drain you or make you feel worse.

Caring for Your Health

  1. See a therapist regularly. Maintain appointments with your mental health provider so you can make steady progress towards overcoming your depression. A therapist can be a powerful source of support in addition to helping you develop constructive strategies to take back your life.
    • Go to your appointments, but also try your best to transfer what you learn in sessions into your everyday life.
  2. Take medications if you have them. Never skip your medications for depression, as missing a dose can cause a setback in your symptoms. Also, be sure to take your meds exactly as they were prescribed.
    • If you have negative side effects from depression medication, talk to your doctor before stopping your meds.
    • Using alcohol and drugs can worsen your depression symptoms and affect the effectiveness of your meds, so avoid these substances.
  3. Participate in support groups. Find a depression support group in your local community or online. Others who have depression can help you feel better by sharing their stories and offering practical tips for dealing with symptoms.
    • Ask your therapist or doctor for support group recommendations.
  4. Perform relaxation exercises daily. Certain techniques can help calm your mind and promote a more positive mood. Schedule in time for activities like deep breathing, yoga, meditation, or progressive muscle relaxation each day.
    • Most of these activities can be done in 5 to 10 minutes. You can even do some of them while lying in your bed.
  5. Get accountability if you’re having trouble staying motivated. Don’t rely completely on yourself to feel better when you’re struggling with depression. Reach out to your support group and ask for help when you need it. You might need someone to help wake you up in the morning, to join you at the gym, or to make sure you eat each day.
    • If you need help, call or text a buddy and tell them what you need. They’ll probably be happy to help you however they can.
    • For instance, you might say, "Hey, Todd, could you swing by my place before you head to the gym? I need an extra push to get going in the morning."
Теги:
Information
Users of Guests are not allowed to comment this publication.
ТОП