๐ฟ 5 Gentle, Simple Things That Actually Help Me When Iโm Depressed
I am still here. ๐
๐ฟ Hello, lovely! Iโm Nospheratt and this is Joy Every Week - a weekly quest to find joy in everyday things. Youโre receiving this either because you subscribed or someone forwarded it to you. Enjoy! :) ๐ฟ
It finally happened.
Iโm kinda surprised it took this long, to be honest.
Depression got to me again.
Iโve been dealing with depression and anxiety sinceโฆ I honestly donโt remember how long.
But way before I even knew those things had a name. Decades.
Therapy and medication allowed me to find a functional, happy, mostly healthy baseline, but I still have bad episodes now and then, and thatโs where Iโve been: deep in the pit of depression.
Itโs not the first time, and I know it wonโt be the last. Itโs just part of life, for me.
Itโs been weeks (months?!) since I was able to write anything. Iโm only now starting to feel better. To me, a depressive episode is akin to falling into a deep, dark pit; it takes time and a lot of patience and effort to climb back up.
I am slowly making my way back up. Iโm not back to my normal baseline yet, but things arenโt looking as bleak to me as they did a few days ago.
I was lucky. I realized pretty early I was down the pit again; Iโve been through this so many times, for so long, I am now able to recognize the symptoms and seek help before it gets the worst it can be.
So, Iโm on the mend. And Iโm sorry for going MIA, but there wasnโt much else I was able to do.
I hope youโll never have to deal with something like this, but in case you do, here are a few things that are helping me. 12
๐ฟGetting up.
One of the first and biggest symptoms of depression for me is: I donโt want to get up in the morning. I donโt feel any motivation at all for getting out of bed, and since I donโt have a 9-to-5 job, I donโt have anything that can make me get up when I donโt have the willpower to do it.
So I asked my husband to help me โ to make sure I am up and out of bed before he leaves for work.
If you donโt have someone in your home to help you with that, a call from someone can be just as helpful. Just a check-in to see if you can get your day started.
Did I go right back to bed some days? You bet I did. But getting up some days was still helpful โ staying in bed all day aggravates my depression, so any day I can avoid that is good.
๐ฟLess Pressure
I just paused and stopped everything I could.
Overwhelm is a big stressor for me, and the more things I have to do and canโt do, the more I feel like a colossal failure, which, you guessed: makes the depression worse.
So I justโฆ stopped.
I let a few people down, and Iโm really sorry about that. Iโm also sorry that I havenโt been here, writing for you as promised. 3
But stopping everything โ when I didnโt have energy or mental bandwidth to do anything else anyway โ allowed me to get a lot of rest and recover a bit.
๐ฟThe Things That Always Help
Going back to the things I know help me maintain balance and a functional baseline, like meditation, yoga, stretching, very, very, very gentle movement; taking regular breaks, early bed time, resting, hydrating, going for walks. Iโd been working non-stop and neglected all those things, which definitely contributed to my slide down the pit.
Once I realized I hadnโt been doing the little things that keep me going, I restarted all my practices. Iโve been calling this my โself-care hourโ because I do most of it in a chunk of time. And it helps, a lot.
๐ฟFinding Joy
You knew this one was coming, right? ๐
Itโs way harder to find or feel joy when youโre depressed. Some days, itโs impossible.
I still look for the smallest, easiest joys I can imagine, because it really, really helps.
For me, the easiest way I could โ can โ access joy is journaling. Crashing all my feelings and emotions into paper, letting them out. No judgement.
And making art of it โ coloring, highlighting, cutting, scratching. Using stickers and scraps of paper, glue and ribbons.
Iโve been spending a lot of time journaling, and I am honestly amazed at how deeply soul-healing it is.
Other joys? A walk in the woods. Listening for birds at the park. Time to enjoy the quiet of the morning in the kitchen. Ice cream. Banana muffins. Writing fiction just for fun. Meeting with friends when I felt up to it. Watching movies โ Thunderbolts* gave me SO MUCH joy. ๐
๐ฟBeing Patient
Thereโs this voice in my head telling me that now that I donโt feel so horribly bad, now that Iโm not feeling sad 24 hours a day, I should quit whining and go back to work, start again doing all the things I was doing before.
The truth is, it doesnโt work like that, as much as Iโd like to just โget back to normal already.โ
A depressive episode is just like any other illness, or an injury: if you restart your activities too soon, youโll have a setback. Sometimes a big setback, one that will take even longer to heal.
Ask me how I know this. ๐
So I am being patient, and pushing back on my own shoulds.
Iโm doing the best I can, and thatโs enough.
Sometimes it makes my anxiety spike up โ omg, I am not doing this and that and that and theworldisgonnaend โ you probably know the drill.
Itโs not easy.
Still better than pushing myself too soon and crashing way down again, tho.
Also on the personal stuff front: I am moving by the end of the month. This move came somewhat unexpectedly, which means a lot of chaos and logistics and figuring things out. ๐ฉ๐ฅฒ
So instead of coming back next week like I initially planned, Iโm taking an official break. Iโm taking the next few weeks off, and Iโll be back with new quests in mid-August / early September.
In the meantime, I have an invitation for you - a small thing that Iโve dreamed up so we can keep looking for joy, every day, together. ๐ฑ
Iโll tell you all about it next week. Donโt miss it! ๐
Thatโs It For Today!
This is not a proper quest, I know. I hope itโs useful somehow anyway.
At the very least, you know why Iโve been AWOL.
Thank you for not giving up on me. You are the reason I wonโt give up, either. ๐
Until next time. โNospheratt ๐๐ฟ
Besides therapy and meds, which are, for me, the most powerful weapons in the fight against depression.
Iโve also stopped reading the news. I know. I know. At the moment, I just canโt deal with it, and trying to keep on with it was undermining all the other efforts to claw my way out.
If youโre a paid subscriber, donโt worry - Iโll comp you the time Iโve been absent once I come back. Itโs only fair. ๐
Thanks for this. Thanks for the ideas, and thanks for showing up. I have a couple of friends who live with depression and I always appreciate communication about it. It helps me a lot to get some understanding of what's going on so I know how to be a good friend to them.
I remember that old saying in Hallmark cards: Get well soon.
LovU.