When you are struggling with depression, it may seem like your mood and energy level are out of your control. You may feel stuck, unable to feel any positive feelings (or any feelings at all) and unable to get yourself up off the bed or couch. Depression is really sneaky in this way—it robs you of the motivation and physical energy you need to do the very things that would make you feel better. These symptoms of depression can drag you deeper and deeper into the downward spiral. I want you to know that YOU have the power to fight these symptoms.
Here are some simple things you can try to help yourself feel better right away. These strategies can provide some instant relief because they directly target the various symptoms of depression. Pick the one that appeals to you the most and give it a try.
- Call a friend or family member. Depression often involves a sense of aloneness and a tendency to withdraw from others. You may feel painfully disconnected, but socializing may seem like too much work, and you may be tempted to turn down social invitations, stay home, and stop answering your phone. It’s important to fight this urge because isolation makes depression worse, not better. Instead of isolating, try calling a friend or family member and chat with them for at least 10 minutes. Better yet, invite them to do something fun with you!
- Get your body moving. Lethargy and fatigue are common symptoms of depression. You may have a long “to do” list, but just can’t seem to get going. Or your energy may be so low that it seems nearly impossible to get out of bed. If you feel this way, try forcing yourself to do some light to moderate activity to get your body moving: walk the dog, clean the kitchen, dance, ride your bike around the block, weed the garden, go for a hike, or shoot some hoops with the kids. Exercise can be the quickest way to lift your spirits and boost your energy!
- Make a list of fun things you want to do. If you’re depressed, you may feel like there’s not much to look forward to. But the truth is you have the power to create our own joy. Try writing a list of fun things that you want to do during the next month. Think of the activities that used to make you happy. For example, how long has it been since you hiked your favorite trail? Or cooked your favorite meal? Add these items to your list. Then schedule one of those activities for later this week!
- Try something new. Depression can come with a “blah” feeling, a sense of boredom where every day, every week, feels like the same old thing. You may feel stuck in a rut. That means it’s time to shake things up! Trying something new can help you get unstuck. Think of something you’ve always wanted to do—like taking an art class, trying a certain restaurant, or going on a road trip. Then take the first steps toward making it happen.
- Make an appointment with a therapist. Research shows that people struggling with mental health issues start to feel better as soon as they make their first appointment with a therapist—even before they see the therapist! Why? Because just knowing you have a plan to get help can raise your level of hope. Consider making an appointment today.
- Make a list of your good qualities. If you struggle with the blues, you may have a harsh inner critic who likes to tell you how bad you are and remind you of all your mistakes. The inner critic exaggerates things that have gone wrong and focuses only on the negative. Listening to your inner critic will diminish your self-esteem. Therapy can help you change the things you’re not happy with, but in the meantime it’s important to recognize all of your strengths and other wonderful qualities. Feeling good about yourself will actually help you grow and change faster. Try making a list of all your positive qualities. When someone compliments you, but sure to add that quality to your list! Keep the list in your phone or your wallet, and read it when you’re feeling down.
- Do something to activate your senses. Some people describe depression as feeling numb, feeling dead inside, or feeling nothing at all. If this is true for you, you might try stimulating your five senses in order to feel more awake and alive. For example, you could get a massage or pedicure, go on a nature walk, squish sand between your toes, take a scenic drive, listen to some upbeat music, put essential oils on your wrists and enjoy the scent, sit by a fire, lie in the sun, or enjoy the taste of your favorite food. The possibilities are endless!
- Connect with your higher power, if you believe you have one. Spirituality and/or religion is an important coping skill for many people. If you believe in a higher power, establishing a sense of unity with your higher power during a period of depression can help you feel more hopeful, supported, and empowered. So when you feel the blues pulling you down, try practicing your spirituality or religion in whatever form it takes for you—whether it’s reading a spiritual book, praying, meditating, going to church or temple, hugging trees, dancing under the moon, drumming, chanting, doing yoga, or whatever else it may be!
- Experiment with mindfulness. Mindfulness can help with depression because focusing on the present moment can interrupt the process of rumination (thinking the same negative thoughts over and over again, usually about past painful events). Rumination can trigger or worsen depression. If you notice you are ruminating, try practicing mindfulness for 10 or 15 minutes. You can do any activity mindfully by flowing all your attention to your task and noticing what you experience with your senses. For example, if you are washing dishes mindfully, notice the temperature of the water, the slippery feel of a soapy plate in your hands, the scent of the dish soap, the sounds of the dishes bumping into each other, and so on. When you catch yourself thinking about the past or future, bring your attention back to the task by saying, “Be here now.”
- Do something nice for someone else. Recently scientists discovered that performing random acts of kindness (or “positive activity interventions”) can reduce the symptoms of mood disorders, including depression. Doing something nice for someone else can help you feel good about yourself and more socially connected, and these positive feelings can lead you to experience more and more positive feelings and interactions with other people, in a sort of “upward spiral” out of depression.