1. Please make sure you are eating well.
1.1. Approach a family me member or friend and ask them to go grocery shopping with you on schedule.
1.2. Set up a day that is convenient for both and go once every week or two. Allow them to suggest good ingredients for healthy meals that take less preparation. Fruit is important. Proteins too.
1.3. If you feel able to research online, find which dietary compensations are beneficial to people with depression. 2. Set an alarm six times a day.
2.1. Smart phones and tablets allow us to set scheduled alarms for daily use. It helps to name the alarm, tag it somehow. Use something that makes you feel good. Personally, I like to write willy messages like "THE PLANTS WILL DIE!" or "YUM! CHOCOLATE TIME!" (though I don't actually intend to eat chocolate at the time...) They make me laugh a little and remind me of a task I easily overlook.3. Commit to these scheduled meal times.
Do anything you can to remember the benefit
, and to focus less on the hardship, okay?
As for sleep and exercise, it's a far more challenging adjustment, though both are necessary to shorten the spans of depressive moods. 4. Exercise in increments.
4.1. Get a tennis ball. Squeeze it with both hands a few minutes a day. Also squeeze it between your knees. Throw the ball to the other side of the room, then get up and pick it up. Repeat this often, it encourages you to stand up and the your blood moving.
4.2. Increase the duration and intensity of your "workout" routines.
4.3. Try getting your heart rate up.5. Visit pet stores, or friends with pets.
Animals are great mood stabilizers.6. Meditation.
6.1. There is no religious content here. Just sitting in a comfortable position with your legs unified (cross legged, or knees and ankles touching while sitting on a chair), and feeling your breath is enough. The experience will allow you to disengage the mind a bit.
6.2. Depression is full of thoughts. Meditation is challenging, it forces us to face our thoughts, which to someone with depression it's extra hard. So there's no need to overdo it. Just sit five minutes in the morning and five minutes in the evening. Build up to it.
6.3. Use soft music.
6.4. Or beat a drum, or two sticks together while actively breathing. 7. Ask for help
. We may not all have a perfectly supportive family, but true family is anyone who is close to our hearts. Those who love us care more than we remember while depressed. Asking for help isn't a failure, but a strategy. Use it.8. Consider going to a professional.9. Keep hopeful.
Nothing good comes from losing hope, or better yet, trust. Trust that what is happening to you isn't the end, just the process. Trust that the pain and hardship are at hand, they are within, so they can be examined and acted upon.
Keep up the hope that healing is possible and real. 10. Never give up.
If you must, go to an emergency psychiatric ward. Do not harm yourself
, just go and ask for help. You will be faced with the reality of mental illness, you will be given tools and medications, and you will be able to look within, see yourself a little. 10+1
. There are people who have hormone imbalances, and medication may help them gain clarity, so don't think medication is useless. It may be the first step to be depression and medication free.
Meds gave me insight into who I am. I realized that I couldn't sacrifice my mental clarity (since meds made thought extremely blurry) over my need to heal from depression. So I found alternatives. I deal with depression on a daily basis. Yet, depression doesn't control me anymore.