You may be bummed out, down in the dumps, and you just need to talk to someone but you can’t. Aside from seeing your Therapist, here’s 3 simple things to do today to fight depression.
We all get down or depressed sometimes. It’s part of being human. But sometimes the depression lingers. It starts to become a dark cloud hovering over our lives, following us around. We go about our days, paste a smile on our face and go through the motions. After a while though, the smile slips and we just can’t pretend anymore. Even worse, sometimes this happens at work. We just can’t get the motivation, energy, and focus we need to keep up with work. There is no magic fix for depression, but there are a lot of things you can do, right now, to make a difference.
Check out these tips on the simple things you can do to put your life back on track and send depression running!
Take small breaks to give your brain a rest.
Try to do things that Introduce the opposite emotion to what you’re feeling. It may sound silly, but there a lot of truth to the phrase “fake it ‘til you make it”. It helps your mood, and you will be more productive. Here’s some ideas…..
- Watch a cat video, or whatever funny Youtube video tickles your funny bone
- browse Buzzfeed or your favorite sports or entertainment website
- play a game on your phone
- go for a walk
- make a cup of tea
- Be the weirdo who hangs out in a coffee shop just to be surrounded by people. People watching can be very entertaining.
- Do not take this time to read the news or fight trolls on reddit. If you must read news, try Huffington Post Good News.
Take care of your body
- Eat. Breakfast, lunch and dinner! You might be tempted to skip meals because you aren’t working as fast as you usually do, or because getting food just seems like too much work. Depression makes comfort foods, especially sweets, sound especially soothing. This is the time, if you want sweets…go for it. But make sure to also get something with some nutritional value. Without the energy from food, your body and brain won’t function right, and you are more vulnerable to overwhelming emotions.
- Get enough sleep. Consider making sleep a priority, including regular sleep/wake times and a soothing bedtime routine. Remember how you had a strict bedtime routine as a kid? It may be hard to admit, but mom was right.
- Get physical activity. You don’t have to start by running a marathon or even join a gym. Try going for a 10 minute walk, or getting up and walking around the office every so often. Maybe even a dance party in your living room.
Put things in perspective.
Depression does a spectacular job of coloring the way we look at the world and ourselves. When work gets particularly overwhelming, try thinking about the situation in a different way by asking yourself these questions:
- How much will this matter in a week? A month? A year?
- What would I tell a friend or a loved one in the same situation?
- What would a friend or loved one tell me if I described the situation for them?
- What am I actually reacting to? What assumptions might I be making?
- What are a few things at work, and the rest of my life, that I have been successful at lately?
Depression is very real and can make you feel like you’re carrying 1000lb weight…uphill…both ways…in the snow! But remember, you’ve got this! Don’t let your brain trick you into thinking you will always feel this way and it can’t get better. Believe in yourself and your own strength.
Afraid to fight the battle alone? You’re already braver than you know! If you need help, please don’t hesitate to ask. Counselors and therapists are ready to be your support and guide.