What are some healthy tools you use to shorten bouts of depression?
Last Updated: 10/29/2019 at 7:59pm
Lisa Meighan, BSc Psychology (Honours)
Hello, I am Lisa and I work in a person-centred approach mixed with cognitive behavioural therapy. I believe we all have the potential to be the best we can be.
Top Rated Answers
Eating a lot of fruits and vegetables, while drinking lots of water, can really improve your mood. I drink a cup of chamomile or green tea. There's something really uplifting and cleansing about nutritional food. I also like sitting outside if I feel badly. Ten minutes of sunshine can really improve your mood. Sit outside and take some deep breaths.
When I can't get into activities that I normally enjoy, I do small things for other people. Anything from opening a door for someone or just paying for someone coffee. I find putting a smile on other people's faces helps me.
Talking to someone, taking a hot shower, exercising. Cooking is also good, make yourself a really healthy meal, you deserve it!
Engage yourself in something- anything, at all. It could be a hobby; you can volunteer in certain activities. Do something productive and think less because, thinking pulls you right into deeper thinking. Chances are, you won't find a solution to your problem while you're depressed. By doing something engaging, you're essentially taking some time off of depression (whatever that means).
I have one tool that I use. Healthy or not, I don't know, but I relish in my depression. I let it consume me, and I ask myself why. I take big long walks asking myself about why I'm depressed, and after awhile, for some reason, it became enjoyable. If you feel that things don't matter, keep asking yourself whether or not they do; if you feel empty, ask yourself how empty you feel and why over and over again. Keep at it, and you might discover something interesting. It sure beats doing nothing! Note: It's just what I do, and it works for me. We all have our coping methods, and yours may be different. Don't take my unprofessional words for more than what they are.
Ice cream, relaxing music, a gratitude journal, meditation, candles, a warm bath and some chocolate.
Regular exercise, healthy diet, good quality regular sleep and socialisation can really help lift and reduce periods of depression. Also consider practising daily acts of gratitude, of self-love and of self-care. You also might find opening up to someone close whom you trust and asking them to act as an accountability partner to help you stay motivated and encourage you. Medication and psychotherapy can also be really helpful.
I talk to strangers, simply because i cannot face my family and friends regarding this. But if you do have a choice, talk to them for more support. So what i do is i join communities like 7cups of tea to release what i feel inside. it will help you for sure.
I have noticed in the past yoga and meditation really helps with depression. Lots of sunlight and fresh air. Also talking with people you love and trust.
As hard as it may be, I force myself out of bed, and force myself to go for a walk. I even use incentives, for example "If I walk to the Ice Cream shop, I will buy myself a mango ice cream cone" . Or even force myself to meet up with friends, when depressed I can think of 100 reasons not to go, so I take a deep breath...hold it.... and walk out that door! By the end of the day, I usually feel pretty good :) ... It's not a cure, but it helps break that downward spiral!!
Every bout is different, just as every person, so what once works may not work again, or what works for me may not work for others. Still, having ideas about what to try is always good! What has helped me in the past is journaling, writing gratitude lists, and most specially scheduling a day out of every week for myself alone, to do what I want without any kind of guilt. That day I don't bother with chores if I don't want to, I don't get out of bed if I don't want to, I don't even eat if I don't want to... but I've found that it's the day that I'm doing most of those things because taking away the guilt and obligations takes such a huge load off of my shoulders that I actually want to do them (or some of them, anyway). And, as it's only one day of out seven, nothing suffers much!
Personally, when I've had the depressive episodes, I've found that writing about the feelings can be that healthy release. Talking through the emotions in a non-judgmental medium can be extremely helpful. Nobody ever has to see what you've written. You don't even have to re-read it. Just getting it out can help.
There are lots of little things you can do that are simply (and healthy) to combat those times of depression. It could be something as simple as listening to comforting music you enjoy, journaling, or maybe writing down all of your "joys" that day. (things that make you happy). You can make a list of your accomplishments, even if it's something as small as getting up that morning or switching soda for water, then reflect on those accomplishments later and feel proud of yourself. :) Best wishes.
Some healthy coping techniques that I use personally to short bouts of depression include both reaching out to supportive people in my life, releasing energy by doing creative activities that I enjoy, taking a walk in nature and letting my mind clear, as well as surrounding myself with the things that comfort me. There is no shame in using comfort items that may have been something that has been familiar to you since an early age. For example, a comfortable blanket and an older movie that makes you feel uplifted. Perhaps a plushie stuffed animal that you can squeeze and hug.
Tea! Really effective, I also love to exercise. It takes my mind off of any problems, just taking a nice stroll down your block works too.
Drink a smoothie, do some exercise, make plans with a friend, take a shower, do the laundry and go grocery shopping (you will thank yourself later), clean the house, spend quality time with your family and your pets, meditate.
Focus on the things that are missing in the clients lives and to not focus on the past too much. It's important to focus on past accomplishments and to find out what your client is good at and to eat the depression by focusing away from the negative and turn them to the positive.
This sounds cheesy but find a hobby - something to take your mind off things. I find drawing or doing my makeup is very therapeutic as you are alone with your thoughts but still concentrating on something. I also find exercise or a long shower/bath helps clear thoughts.
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