I began the week with a heavy weight sitting in my chest. Like a dense, flat stone wrapped in achy despair, I could physically feel Depression getting comfortable inside of me, making breathing difficult, much less any other activity. You know the feeling - when you have zero motivation or desire to DO anything, and the voice in your head (the critic, censor, gremlin - whatever you call it) gets louder and harsher every minute - especially because you didn't *do* anything all day (more accurately, you feel like you didn't do anything even if you did a lot). "You are a terrible mother", "Every choice you've ever made is questionable..." and let's not forget, "What's your problem - your life is amazing and you have nothing to complain about!" and on and on and on...
What triggered this emotional despair? Why did I have this unwelcome guest living inside of me?
The house felt small, confining... and very messy. Of course I had my period (again?? really? didn't I just have it last month?!) - so maybe it was hormones? My parents visited the prior week - a very, very fun day, but also too, too short - was it the normal sadness I almost always feel after seeing them? Of course the house was a disaster. The weather was cool and gray, so maybe it was a seasonal thing. Or was it the less than supportive exchange between me and my husband the other night? The sadness I felt soon amplified by my own thoughts, even after he apologized. And - did I mention my house was (I mean is! it's kind of it's normal state) a MESS?!
But I decided it mattered little why I was feeling this way. And being no stranger to the feeling, I took matters in to my own hands the best I could. Monday night I was slouched low on the couch surrounded by chaos, toys littering the floor, and no dinner to be found when Mike got home from work (this is often the case when he gets home, it was only my *internal* environment that had changed). I could not think of one thing that I wanted to do even though I knew there were plenty of things I "should" do. I looked up at him and said, "I'm going on a jog." He didn't argue, only asked, "Can we come too?" And so we all went on a family jog/bike ride, bike trailer and sneakers ready to go in a few minutes.
I don't know why I was so inspired (as exercise is still not even a weekly habit yet, much less a daily one), only that I was thinking of the runner's high I've gotten before and how amazing that feels. And I thought afterwards I will be motivated to do other things. And it was just as I expected! After that short jog and some fresh air I returned home re-energized and ready to tackle the dishes in the sink.
Depression wasn't quite ready to give up so quickly though, and Tuesday morning the dull, heavy ache returned, as did the dark thoughts of how my life could be better if only this or that were true. (Oh and did I mention that my dear son stayed up till after 1 am the "night" before?) Again that evening we laced up our sneakers and temporarily I shook the big "D" off my trail. That night I reflected on the last time he wasn't so easily shaken and stayed for several months. I remembered how I finally got him to take a long hike - it was a good conversation with my husband. I made a mental "note-to-self".
Wednesday, Thursday and Friday brought beautiful fall weather, time with good friends, and a new, inspiring book. I'm feeling like I may have evicted Depression from his comfortable bed in my chest so I distilled my experience from this week into a list: 10 Things to Do When Depression Tries to Settle in For a Stay:
Take Care of Your Basic Needs:
1) Move! Exercise is always important, but never so much as when you are feeling down. The natural feel-good hormones released and rush of adrenaline you get are enough to expel bad feelings for at least a little while. Lethargy is "no more", and you often have enough pep afterwards to tackle a few other things you didn't even want to look at before. And even if you don't want to do "other things" you can feel good, because, hey - you exercised!
2) Rest - This is really important if you haven't had enough sleep. Make time to rest. Of course this does NOT mean lie around on the couch watching soaps or in bed under the covers all day. It means if you are drained to take care of yourself and not run yourself further into the ground.
3) Eat well - take the time to prepare healthy foods for yourself even when you don't feel like it. The act of cooking alone helped make me feel more accomplished this week.
Beyond the Basics
4) Don't think - This is especially true if you are tired - and often sleep evades us when we are depressed. Tired thinking is NEVER helpful (and I NEVER use the word NEVER!) Our thoughts often become cyclical and more negative with time when we are down so we spiral farther and farther down into sadness. Best to just recognize we are tired, sad, or whatever else and that now is NOT THE TIME TO BE THINKING!
5) Breathe, Meditate and Mantras - this is especially helpful if you are having a difficult time with numbers 2 or 4. Deep breathing is very relaxing for our whole selves. Meditating is a powerful way to rest your mind, body, and spirit and get to a calmer, lighter place. Another way to evade those negative self-defeating thoughts is to have a few handy mantras to repeat with your inhale and exhale - "Breathe in Peace, Breathe out Love", "Rest my mind, calm my heart", and "Be here, Be now" are a few of my current favorites. And of course don't forget Affirmations! If you're having a hard time stopping the flow of thoughts at least you can redirect your mind with some kind, loving thoughts towards yourself.
6) Vent - Let those closest to you know how you are feeling. Get the feelings OUT of you. Of course you don't want to constantly be talking about your woes either, but it doesn't do you good to bottle them up. Find a couple (or in my case a few more than that!) of trusted loved ones who you know will listen and honor you.
7) Connect - similar to number 6 yet different. If you're a parent with young kids - plan a play date with friends that you all love and feel comfortable with. Call your mom or best friend. We are SOCIAL beings and being alone with dark thoughts and feelings only exacerbates loneliness. Of course when we are feeling depressed it is often the hardest time to reach out - and this is why it is imperative that we do.
8) Get out! Get outside or at least out of your house. If the weather is nice go for a walk. If you have kids get to the playground. Fresh air and a change in scene is so crucial to the health of our spirit.
9) Listen to music - For someone who was pretty heavily involved in music in the past I've really gotten away from it since having children. But this past year I've begun to have music be more a part of my daily life again and it is such a powerful mood-booster. I love me some Pandora!
10) Plan a party! I'm not kidding. Tuesday Marisol started planning a party, and all I could think was, "Really?! I do NOT want to plan a party right now." But by Wednesday I had embraced the idea and we are in full on preparations now. There is literally no time for me to wallow because I have to get ready! If not a party, plan something in the near future that you have to work on.
Usually when we are feeling sad, lonely, or depressed we don't "feel" like doing many or any of these things. Sometimes we just have to make ourselves pick one and just go for it. I know for me it made a huge difference to try all of these things this week.
What things do you do to turn things around when you are feeling blue?
10/13/2012 12:44:37 am
Thank you for sharing these tips, Susan. I strive to use them regularly and I've been having exactly one of the week's you've described after having felt uplifted and positive more often than now. Blessings as your party planning unfolds. What a great idea! ~Lisa
10/13/2012 06:24:27 am
Fantastic list, fantastic blog Susan! I know from my own experience that there is a line beyond which all the best of intentions cannot go. I have seen in my own life the effects when nothing that can be done helps lift depression. Please - I ask everyone - keep in the back of your mind that sometimes medical help is necessary for depression. Love.
8/26/2013 10:07:20 pm
What a terrific, detailed and LOVING list of suggestions!! I feel better already and I am GOING for that walk!!!!!....Thanks!!!!!
8/31/2013 06:33:06 am
There is so much truth, to stop and take action to change the feeling
9/30/2013 04:11:31 am
Was just looking for a site like this, thanks
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