Most people suffer from depression at some point in their lives or know someone who has. Here are seven things a depressed person can do to make life better almost immediately:
Establish a morning routine. Do you wake up at your girlfriend’s one morning, on your couch the next, and occasionally in your own bed? Well that needs to stop. A morning routine is critical to healthy functioning and when you start the day in disarray it usually only gets worse from there. So, wake up at roughly the same time every day, drink a glass of water, and do what you need to do to have a productive day.
Exercise. If you hate it, find a way to make it fun. It doesn’t have to be running marathons. Try rowing or swimming or bicycling. Again, just do something. And if you have a REALLY hard time doing it, then do it FIRST THING IN THE MORNING!
Build a spiritual practice. Buddhism, Catholicism, Quakerism, whatever. You might even be able to persuade me of the benefits of being a Wiccan. Most important of all, though, JUST DO SOMETHING. Create a practice that helps you stay centered every day AND serves as beginning or end point for every week. I know, I know, we all hate going to church. So add some fun to it like brunch or a giant latte or a poke or two on a vape pen. But it’s important for many reasons. Foremost, it connects you with other humans. As a society we are facing an epidemic of loneliness. We need connection to other people. Try church, synagogue, meeting house, AA, whatever. Just something.
Make time for gratitude. You know when you’re sitting in Chick-fil-a on a road trip and you look over and the family next to you is praying before eating their meal? Yes, it’s awkward and a little embarrassing, but if you were to take 30 seconds 3 times a day to REMIND YOURSELF HOW FORTUNATE YOU ARE it might improve your outlook.
Figure out the patterns. We all have patterns of behavior that we repeat in our lives. Take some time to figure out which ones are holding you back. Are you overly focused on the superficial? Are you living up to your values? Do you keep dating the same types of people? It never hurts to work with a therapist, a coach, or even an app to help you figure things out.
Make a change. Maybe it’s time to get a new job or end a relationship or get a pet or move to a new city. Sometimes a dramatic change can shake you out of a rut. Now, don’t do anything that will hurt you in the long run- run it by a few people first- but explore the possibility of changing your situation, even if only for a period of time. Another simple idea- plan a vacation. Having something fun to plan and look forward to is half the fun!
Forgive yourself and others. Forgiving yourself is never easy and forgiving others isn’t always smart, but generally speaking, going down the path of forgiveness will only yield benefits for you. Explore readings and writing on forgiveness that might help you work through some of your thoughts and if nothing else works, try medicine.
Most of us struggle with a bit of anxiety from time to time. That’s totally normal. It’s when it takes over your life and alters your behavior for the worse that you need to take some steps. Here are 7 tips that can make a big difference:
Plan ahead. This is BY FAR the most important tip. Take the time to think through how your day is going to go and what small or large things you can do to make it all go more smoothly. Nearly every situation you can encounter may be endured with proper planning.
Give yourself enough, or even extra, time. I used to be late all the time. Then I discovered the joy of planning better and started getting most places early. It’s wonderful. So relaxing. So calming. Try it!
Call out the negative voice. Simply point out to that voice in your head, “I’m sorry, but that’s not helpful right now.” Learning to control that voice will change your life!
Explore medication and therapy. Medications can really help and dismissing them is just foolish. So, consider a variety of medications from supplements to cannabis to help take some of the struggle out of your day. And get thee to therapy. We ALL need it. All of us. So figure out a way.
Exercise! This alone can have a major impact on a person’s anxiety level. Push yourself a little bit. Sweat some of that negative energy out and you’ll feel better.
Build a spiritual practice. Try to incorporate some moments of spirituality into every day. Say a brief prayer of gratitude before each meal. Take a moment to kiss your spouse or pet your dog. And once per week, as a family, go to church or synagogue or meeting house and give thanks.
Forgive yourself and others. We all make mistakes. Some of them really awful. But we do so out of ignorance or lack of self-control or confusion. So, forgive yourself. And forgive those who’ve… You get the picture. Again, religion serves to remind us so well of compassion, forgiveness, service, sacrifice- all of the things that humans really need to learn and which give life meaning.