I wrote this because I know what it feels like to feel depressed. It’s basically when there’s this lack of dopamine being pumped in the brain. And it is horrible!
It tends to come in waves. Often on Mondays or in the dead of winter. March is always bad. January, February, March. Those days of no sun!
I want to say we have all had bouts with depression at one time in our lives. It depends on what is happening. Where we are at.
But I didn’t have “depression” when I was a kid. So what’s going on? Is it the toxins in the food? The relationship that didn’t work out – that I keep repeating in my mind?
Is it the Covid that is so isolating?
Whatever it is, this feeling can affect our whole beings. It can seem like a literal weight is on top of our body. It can be a trial just to get through the day.
So here are 15 ways to help us deal and get through depression. It’s important to remember – it’s not just one thing. And you just keep trying and eventually there’s a breakthrough. “This too shall pass.”
1. Take a walk.
Everyday! You can literally walk off the depression. And if you can, make it a long one. Author Tim Ferriss walks around 6 miles a day until his depression goes away. It’s how he survives. There’s something about looking out at the landscape, and seeing those mountains.
So you can get those shoes out, and get ready to walk the night before. So the moment you wake up in the morning you can just jump into your clothes without thinking about “what should I wear?” Research shows that this helps release dopamine. You also get the added benefit of Vitamin D, releasing adrenaline, exercising and meditating by doing this.
Play an audiobook on the walk that inspires you. Mix it up with a little bit of your favorite music.
2. Make your bed as soon as you get up.
The idea of making your bed is that you get the tiniest amount of control in your life. And this tiny success builds! And doesn’t it look good to have your bed made?
Remember, we spend a third of our lives and time in our bedrooms. By creating an organized bed to jump into at the end of the day you will feel an increased sense of tranquility and calmness.
3. Clean your bedroom.
As silly and as easy it sounds, just the simple of starting your day with a little of cleaning goes a long way! Exercise and then clean. You can clean in total silence as a meditation. Or, find an audiobook that resonates with you.
Just get the words going in your mind is half the battle. By words, we are talking about the pre-frontal cortex. The decision making parts of who we are. It’s hard to be depressed when we are making decisions.
One strategy is 5 things to pick up and put away. This will help your brain stay focused on a small task and not look at the bigger picture of everything being a mess.
Or, set your timer for just 5 minutes. And say, “I’m going to clean this area for 5 minutes.”
The reason cleaning is so important when you are experiencing depression is your surroundings can play a huge difference in how you feel and experience your situation.
4. Refocus.
Often when we’re depressed, it’s our thoughts. And so when you notice yourself thinking about thoughts that you don’t want to be thinking about – then refocus.
There are a million ways to do this. Here are a couple: go to the gym and workout. Go for a walk. Take a hot bath or if you can – there are hot tubs at the gyms. My favorite is Tony Robbins Priming method on Youtube.
5. Wim Hof breathing.
Get into Wim Hof Breathing. We keep coming back to this! If you have not explored him, check him out. He created his program because he was so depressed. He has an awesome 10 week program. Try this breathing exercise and do it everyday!
6.Practice gratitude.
Earlier this week we had a whole post on gratitude in our blog. The important part of gratitude is it helps alleviate depression because it helps you focus on what you have and not what you aren’t enough of. This is extremely important for people who are experiencing depression.
Don’t wait until you’re feeling depressed to practice gratitude. Practice gratitude daily and you will notice it becomes easier and you will stretch yourself further to figure out new ways that you can appreciate your life and the things that you have.
Here is the link to our gratitude post: https://sunflowercounseling.com/5-ways-to-practice-gratitude/
7. Change your eating or drinking habits.
It goes without saying that alcohol and even caffeine can linger into the next day to make you depressed. So can sugar! And so can massive carbs – like pizza.
Eating healthy food really can make a big difference on how you feel.
8. Take a hot shower or hot bath.
Sometimes the hardest part when you’re feeling depressed is the inability to move. You can’t get out of bed, and you can’t do your normal task that you would normally do.
If you can get up, go take a shower and get dressed because this will make a huge difference. This will help you feel better physically, but also mentally. If you want to take this a step further, make it a cold shower. This will help your body and mind feel awake and renewed.
9. Do something for somebody else.
A big part of depression is that it’s very centered on yourself. Write down 2 actions you can do for somebody else and focus on making them feel better – and see what happens. It can be as simple as making them breakfast. Or buying a homeless person a burger. It can help to see the contrast of where they are at compared to where you are at!
Maybe put on “Schindler’s List” to remind yourself of what real horror is. That’s what I do. I’ll put this movie on and then say “thank God I’m so lucky.”
10. Morning pages.
Julia Cameron writes that journaling, non-stop stream of consciousness to start the day, will help you break through all the problems in your life.
So helps to know “why” are you depressed? Is there something in your way?
11. Write down 3 actions.
By setting a small achievable goal this will help you refocus and create a better self perception and create a positive outlook. This could be as simple as doing the dishes, reading one page of a book, or making a meal.
As you begin to find these small goals to be more achievable then you can move onto goals which stretch your thinking and your experience a little further. Keep in mind we are constantly growing and this is a way to continue to find meaning in our lives and each day.
12. Positive affirmations.
This is a powerful way to reframe your negative self-talk and empower yourself to focus on the things that are going well. You can look up a simple phrase or think of something you want to say to yourself to feel better.
It helps to put your entire body into this. Don’t just say “I’m going to feel better.” You need to really get into it.
Maybe buy one of those tiny trampolines, pump on your favorite music, and really yell that you feel better. Shake your body and dance.
You can cleanse yourself with sage if it feels better to know that you are restarting your system and maybe the very energy in your house.
13. Connect with other people – or a pet!
Can you think of any ways you can connect? Some people join book clubs, or go play chess down at the coffee shop. Other people simply call up a loved one. You can take a class down at the library, or go to a church service to connect with other people.
Do you have a pet? It’s hard not to feel good when you’re petting that cutie.
Just remember, it’s a process! And every little you do, is a big deal!
The fact that you’ve made it this far in our list tells me that you have what it takes because you’re not giving up. I mean, look at this long list! It goes on and on! The numbers never end.
But we have two more.
14. Here’s some random ones.
Meditate.
Sauna.
Visualize yourself happy for 10 minutes.
Put on that Tony Robbins Primer video on Youtube! This is what I do. I’m always playing it. I watch my thoughts. And if they are “off” of what I want to be thinking about, I come back to this video!
You can even ask “God” or your higher self to please help you get through this depression and to be happy again.
Another one: Studies have shown that simply the act of holding your hands up in the air and smiling for 20 minutes can trick your brain into thinking it is happy. Even just the act of smiling helps. Try it, next time you feel down. “Fake it until you make it”.
15. Seek therapy.
We offer counseling here at Sunflower Counseling which addresses this problem of depression. And you create a plan with your counselor to get out of it so you can start your life moving again!
It helps so much to know you’re not alone. We see this all time. Especially right now – these are stressful times. And therapy is a courageous act.
The key is that you don’t stop trying new things! Other people have been in the exact spot that you are right now. And if they can do it, so can you.