How to lift yourself out of a depressive episode
Depression isn’t constant. There can be times when you feel absolutely fine and as though it might have all gone away. But then it can come back stronger than ever. Depression isn’t always the same, it can slide on a scale from mild to severe symptoms. Sometimes you can just feel a bit low or down, and sometimes you can feel suicidal. It can be so terrifying when you reach one of these severe lows and you think you will never be able to climb out of this hole. But I have come up with a series of things that can help you make your way out, or at least give you the hope that it won’t always be like this.
Accept that this is the way you are feeling now, whilst also recognising that it hasn’t always been like this and will not always be like this. When we are depressed or are experiencing a period of depression, it is very easy to fall into a mindset of believing that things will never change. I used to experience this, and still sometimes do. I didn’t see any way out or anything that could possibly relieve me from the depression. However, time and time again I have proven myself wrong and always come out the other side a stronger person.
People watch/fresh air - When experiencing depression, a lot of people simultaneously find that they exclude themselves and shut themselves off from friends and family. Whilst I don’t recommend doing this, unfortunately in many cases it is inevitable. When I find myself doing this, I try to go outside on walks. Even if you don’t feel like seeing people you know as that may require you to talk, or you simply don’t have the energy to be social, it can help to actually see other people. Seeing new faces and new places can be refreshing. Give yourself a change of scenery.
Your internal world and the external world are not the same thing. When we are depressed we often view the world in a different way. Similar to how love or happiness can make us see the world through ‘rose tinted glasses’, depression can make us see through grey tinted glasses. We may see the world as a hopeless, bad or scary place. However, whilst the internal world existing within your mind might seem gray, the external world has not changed. Life is still happening around you. Amazing things are still happening everyday and your opportunity to be a part of this will never go away. Seeing other people living their own lives, going about mundane chores like walking their dog, taking their kids to school or just doing some shopping may help you to see this.
Eating - depression may take away your appetite but skipping meals or not eating much will weaken your mind, making the depression worse - food=mood
Take in positive content (i.e. watch funny and/or comforting films and tv shows)
Endorphins - a lot of the time depression can feel so crippling that you are unable to even get out of bed. However, the benefits of exercise and the release of endorphins can work wonders for your mind. A simple walk outside can be enough.
Self care - don’t neglect taking care of yourself
Spend time with the people who you feel most comfortable with. These are the people you don’t have to impress or fake happiness for.
TALK and if you don’t want to talk, WRITE. Talking and writing are both ways to materialize your thoughts and can sometimes help you to make sense of them. I find that writing down my thoughts and then reading them back can help me to validate the way I feel and see that they are true emotions or feelings. Although not all feelings and emotions have an explanation.
Knowing when to push yourself and when not to - don’t overwhelm yourself. It is okay to take a mental health break for an hour or even a day. Your mental health is more important than any piece of homework or job.