- Positive Self-talk
How we talk to ourselves has a huge impact on how we perceive the rest of the world. One common symptom of depression is being very negative in our heads. Imagine waking up in the morning and your first few thoughts include “ugh, I have to get up…I have to go to work…I hate my job…today is going to suck.” These are perceptions of your life. You might have your dream job, but when depression hits, the ability to get out of bed becomes the hardest thing you do all day. Challenge these negative thoughts with realistic statements. Really, you get to get up because you are alive. You get to go to work because you have a job and can support yourself. If you really do hate your job, it’s time to change more than your thoughts. Finally, instead of assuming the day will be horrible, focus on the little things that go well. Maybe your coffee tastes just right or you miss the morning rush hour.
- Have a sleep/wake schedule
As I mentioned, being depressed makes getting out of bed extremely difficult. I know I have had days where I stayed in bed except to eat and go to the restroom. Even then, getting up feels like such a drag. By having the same time you wake up and go to sleep every day, you force your body to create a normal circadian rhythm. One way I do this is by using the calendar on my phone to plan every hour of the day. The trick is to make sure you do not lay down during your waking hours. It can be difficult, but force yourself to sit and not on your bed because it’s too tempting to just lean over and lay down.
- Get sunlight
Research has shown that depressed people often have a vitamin D deficiency. One of the easiest ways to increase this vitamin is by getting outside and soaking up some sun. Just get outside for a 15 minute walk, or if walking is too much, just sit on the porch in the light. Open your blinds and let in the sun. We are not vampires, I promise you will not disintegrate.
Death is a danger when one is deep in a depressive episode. If you have suicidal thoughts, please reach out and contact a suicide hotline (1-800-273-8255) or call 911.
