So you shut down to shield yourself.
But depression doesn’t fight fair.
It doesn’t protect you. Or meet your needs.
And no matter how you struggle against it, it only tells you lies about yourself.
You’ll always be alone. You’re too far gone. You should just give up.
Still, something inside you knows better.
You know you deserve to feel better.
But how?
Here’s the strategy:
- Get the help you’re hesitant to ask for.
Reaching out is hard, when you’ve spent so much time inside your own head, or in full retreat. But the help of a professional is essential. Someone who understands your fight, and has an arsenal of tools to teach and share, will help you build stronger defenses for your mind.
2. Beat rumination and lethargy with routine.
Depression sucked the motivation from your body, deflating you and filling you again with negative thoughts, and the will to do very little. Establishing a regular routine can help you build each day intentionally, and help you resume responsibility for your time, instead of allowing negative thought patterns to take over.
3. Engage your body.
Depression will try to take residence in your body. Deep sadness can keep you under the covers. Withdrawal can keep your eyes glued to the Internet, and mental exhaustion can keep you on the couch for days. Do whatever you can to get yourself to a window, breath in the fresh air, look at the sky. Then open a door and get outside. Then take a walk. Little by little, wake your body up again. Just 15 minutes of daily aerobic exercise will begin to elevate your mood.
4. Nourish your mind.
Studies reveal that depressive thinking is decreased by regular intake of wholesome, nutrient-rich foods. Omega-3 fatty acids and prebiotics are essential mood stabilizers. Increase intake of foods like salmon, albacore tuna, and sardines.They are excellent sources of mood boosting omega-3. Also be sure to significantly reduce sugary foods, caffeine, and processed items.
5. Prioritize quality rest and relaxation.
Depression deals in exhaustion. You’re mentally worn out, and often your mood is complicated by disturbed or disrupted sleep patterns. You sleep when you should be at work. Insomnia keeps you pacing at night. Sleep is paramount for clarity and overcoming depression. Talk to a physician about temporary sleep aids to get your mind and body the rest they need.
6. Call in your people.
Despite what depression has told you, someone cares about you. Call in those people you’ve been too down to call back. Connect, interact, engage. Quality relationships will go a long way in undoing that damage of isolation, and the idea that you are destined to be alone. Start slow; you needn’t bare your soul. Just be with people. Remember what it’s like to be seen and heard.
7. Manage your thought-life.
Depression uses your own thoughts against you, but you can take back control. With the help of a therapist or counselor, you can reclaim healthy thinking. You can challenge your thoughts, replace irrationality, and discard destructive mantras. Your thoughts belong to you. Try maintaining a mood or thought journal. Discus your triggers and symptoms, as you become more aware.
8. Be intentionally present.
Depression will be defeated — one day, or moment, at a time. Your battle will be won, as you learn to distract yourself from rumination and self-defeat, with intentional action. One victory at a time.
You are worth the work it will take to overcome depression.
Reach out for the help of someone you trust. Extend self-compassion.
Keep your eye focused on recovery.
This is a fight you can win.
