8 Key Components to Managing My Depression
I’ve lived with depression for most of my life.
Over the course of so many years, I’ve tried everything from medication to meditation to try and tame this little (sometimes big) monster. What’s worked during some periods hasn’t worked in others and it’s been a journey of self-discovery, resilience, and compassion for myself during the process.
Everyone is different and every situation is different.
What works for me may not necessarily be a cookie-cutter solution for you, but hopefully, it can act as a starting point for creating your own personal depression management plan.
Keep in mind that when we create these systems for ourselves, we must begin slowly and honor that it is a process. What works once may not work every time. It may take time to feel the impacts of certain efforts and we shouldn’t overwhelm ourselves with too many new demands. It’s okay to walk your recovery path at your own speed.
The point is to listen to your body, listen to your needs, and honor your energy as you begin moving forward.
8 Key Components to Managing My Depression
Talking: Obviously this feels like a plug for peer support… and of course it is! But it doesn’t necessarily have to be in a professional setting, it could be as simple as sharing your truth with a trusted friend. But it’s important to remember that there is an abundance of resources out there if you need them between therapists, peer support, helplines, etc. Over the years I’ve used a number of these options but I often find that sharing what I’m feeling with my husband is a pretty good place to begin. Just naming those feelings and having someone understanding to listen and really hear me is healing in itself.
Nutrition: This is such an overlooked aspect of mental health that it honestly deserves it own series of blog posts but, in summary, what we put into our body matters – like A LOT. When I switched to a largely plant-based diet, I wasn’t even trying to improve my mental health but I felt the benefits anyway. And whenever I start to color outside of the plant-based lines (it’s cheese… cheese is what gets me) I can feel it in my body in multiple ways – including in my mind. In case you didn’t know, your gut produces some feel-good neurotransmitters and if your gut is sick because you keep feeding it garbage, it can’t do its job. Additionally, certain vitamins and nutrients have a direct correlation to health and wellbeing. That’s why, every day, I take fish oil, prenatal vitamins, B12, and an apple cider vinegar supplement and they do wonders to help me reach a basic, more functioning level of energy and motivation. They’re not going to cure my depression by any means, but in my experience, they help give me enough of a boost that I can do the other things I need to in order to stay healthy.
Exercise: Not going to lie, I hate the idea of “exercise”. It conjures up 80s aerobics videos and the thought of wearing a leotard makes me want to write a strongly worded letter to Jane Fonda (who I happen to love). But there is an abundance of research that supports the idea that exercise is an integral piece of recovery and can have similar (sometimes better) results than medication. Since I value science (and my mental health) I’ve had to make peace with this. What helps me is to focus on joyful movement, rather than “shredding” at the gym (is that what cool kids say? Idk gym talk.) Joyful movement is movement that feels good, makes you happy, and is so fun (or fun enough) that you don’t even feel like you’re exercising. For me that’s things like dancing, stretching, going for walks, yard work, and lifting weights. So if you love running on a treadmill, do it! If you enjoy a heavy aerobics class – bust out that leotard, baby! But if you’re like me and those things aren’t exactly joyful, find movement that makes you feel good, that you don’t dread doing, and work it into your every day. Yes, this is the sign you’ve been looking for: daily dance parties for everyone!
Nature: Nature is healing. Period. Science also supports this. But if you’ve ever walked outside, felt the sun hit your face and the fresh air bring a flurry of comforting smells your way, and have felt a sense of AHHHHH and AWE at the same time – more nature might be a key component to your recovery. Go for a hike, work in the garden, or simply sit outside and take it all in.
Slow Moments: Grind Culture has been firmly implanted in my DNA – thanks capitalism. So, I have to remind myself on the regular that my worth is not tied to my productivity and then I have to take meaningful steps to keep myself from being consumed by this dangerous mindset. This is especially true when I’m struggling with my depression. Often my depression goes hand in hand with me working too much and feeling like I’m just a machine. I ignore self-care, I don’t bother with having fun, and I just keep grinding until my depression nearly engulfs me. Slow Moments are the anti-venom to that snake bite in our culture. Slow moments are the leisurely cup of coffee on the deck in the morning. They’re the fetch session with my dogs, the book and a snuggly blanket, the long drive with the loud music on country roads, and the hot soak in my big tub.
Routine: The free spirit in me just rolled her eyes so hard her head nearly came off. I like the idea of being spontaneous and going with the flow. I like the IDEA of it. But my mental health requires some routine. I’ve found I can leave large swaths of the day open for spontaneous whatever as long as I have some built-in routine. When I’m doing well with my depression this is as simple as my getting ready for the day routine and getting ready for bed at night. When my depression is really bad, it’s a lot more structured – down to having a set time to drink a glass of water in the afternoon. Routine helps me to make sure I’m taking care of myself and forces me to do the things I need to (like take my meds, eat, exercise, etc.) when it’s the hardest. Routine gets me back to wanting to do those things for myself.
The Thing: I would never advocate that everyone HAS to wear makeup or dress fancy all the time. But everyone has a “thing” that makes them feel… ready. For me, I need to have eye makeup on and I need to have picked out an outfit. And by outfit, I really just mean intentionally deciding what to wear rather than throwing on whatever is in front of me. Sometimes I pick out joggers and a sweatshirt – I’m not talking about Outfit of the Day worthy stuff for Instagram. It’s more about taking the time to be intentional. Maybe for you it’s a certain piece of jewelry, your skincare routine, or having your socks match your shirt. Whatever your “thing” is that makes you feel good and like you’re ready to start the day – do it. Religiously.
Sleep: Seriously… this is like, the most important thing for me. Getting the proper amount of sleep at night is the literal foundation of my mental health. I take my sleep hygiene and sleep patterns very seriously. So much so that I wear a Halo at night so I can watch my sleep patterns. When it starts getting out of whack, I know that I need to adjust things in order to ensure I’m getting good, restful sleep because I don’t have many nights of yucky sleep before my mental health will take a nosedive.
Before you jump in and start building a plan of your own, consider which of these things (or any other ideas you may have that I didn’t mention) feel right FOR YOU in your heart.
Begin there.
Give yourself grace and time to experiment.
Give yourself permission to let go of what doesn’t work and to lean into what does.
Healing and recovery is not a linear process – hell, it’s not even a destination.
It’s a journey and path we walk. And it’s a choice we make every day.
*Nothing in this blog should be considered medical advice or be used for self-diagnostic purposes. Check with your doctor before changing diets, beginning an exercise regimen, or beginning any new medications or supplements.
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