Hello, my name is Faith and I've been managing depression and anxiety for as long as I can remember but I am not a mental health professional. If you need help finding a mental health care provider call 1-800-662-HELP (4357) or visit BetterHelp to talk to a certified therapist online at an affordable price.
This post contains affiliate links, you can read my full disclosure policy here.
How to Pull Yourself Out of Depression
2018 was off to a rough start for me. Honestly, January is always one of the most difficult months for me, my depression always seems to take more energy to manage this time of year and I’m usually distracted and out of my routine during the holidays. I had a really rough day last week and it made me completely regroup and go HARD on my mental health. It’s easy to get down on yourself when you feel like you’re taking a step backward on your mental health journey but the truth is it happens to everyone and it’s part of the process. I get discouraged really easily and my first reaction to having a step back is to give up. I have to remind myself that it’s OK to have bad days and choose to give myself a break. I’ve used this time off as motivation to start really sticking to my routine. Here are some depression tips about how to pull yourself out of depression.
Get up at the same time every morning
I got completely out of my routine over the holidays and started sleeping in a lot. This felt great at first but I started waking up in the middle of the night and couldn’t fall back asleep. I find that getting up at the same time every morning helps me fall asleep faster. Being on a regular sleep schedule helps me sleep all the way through the night and I feel like the sleep I get is much higher quality. After just a few days of getting up at the same time, I noticed a big difference in how I felt during the day. I was able to be more productive and I just felt overall a lot more rested which gave me the energy to work on my depression and try to keep up with the other things on this list
Get out of bed right away
I am not a morning person. My first extinct when the alarm goes off is to turn off the alarm and go back to sleep. Even if I do wake up a lot of days I’ll write on my laptop in bed until noon. I feel better overall if I get up in the morning and go work at my kitchen table. Even though I love working from my bed not getting up in the morning is just not great for my mental health and makes my depression more difficult to manage. Getting up in the morning helps me get the day off to a positive start and makes everything else go smoother.
Make my bed
I’ve never been into making my bed, I’ve always felt like it was a big fat waste of time. I’ve been trying to be more mindful of how having a cluttered and messy bedroom makes me feel and to try and make it a relaxing and nice space to be in. I’m still not great at keeping my room clean (it’s currently messy AF) but I find if I just at least make the bed it makes a big difference.
Make sure to always have healthy meals on hand
Eating healthy is one of the best things I can do for my mental health but the holiday season really induced havoc on my diet. I was more focused on spending time with my family and friends and eating healthy food just went out the window. I did a regroup and got rid of all the junk food I had in my house and went and got all my favorite healthy foods. I am going to try and set up a specific day each week to shop and cook food for the week. If I don’t have food already made I will eat junk food or just not eat so having healthy meals cooked is really important for me.
Drinking more water
This is a pretty obvious one but in the winter I tend to skip drinking water. This is such a basic and easy way to take care of yourself. Even if you’re having a freaking rough time and not getting out of bed much (I’ve totally been there) you can still drink water. That way you are doing something to take care of yourself and you can even set a goal for the day and see how much water you can drink.
Hitting the gym as often as possible (sometimes even twice a day!)
Honestly, I reached a point last week where I was just so sick of feeling like crap. Anytime I start to get depressed I try to react to it right away to keep it from getting worse. Working out makes the biggest difference in my mental health in the shortest amount of time so I go hard on it even though I totally hate it (at first). Once I get into a gym routine it’s easy to go every day and I don’t want to skip but it’s really hard to get to that place. I get so sick and tired of feeling depressed that I use that to motivate me to get through that first week.
More books fewer TV shows
Most TV shows really make me feel like garbage. I can’t watch any violence on TV at all so that already eliminates a ton of TV shows. I also try to stay away from the news or dramas that are going to bring my mood down. I am focusing on surrounding myself with media that makes me feel good and cutting out everything that makes me feel crappy. Lately, instead of watching TV I just read self-help books and it makes me feel way better.
Write in my journal every night
I don’t really journal about my day but every night I write a gratitude list and a bunch of affirmations in my journal. I think it helps to take some time at the end of the day to put things in perspective and just be freaking glad for the blessings in my life. It’s easy to let depression just make you feel like you’re whole life is a big drag but there really are so many things to be glad for. I have free journal prompts and affirmations you can download if you’re interested in starting a journaling practice.
These things have really made a big difference and I’m already starting to feel back to my old self. I hope your 2018 is off to a better start than mine but if it’s not, know that it’s OK and your not alone. Hopefully, this post will help you think of some things you can do to pull yourself out of depression and start feeling better. If you’re looking for more posts about depression check them out here.
I am not a licensed therapist. If you are suffering from a major disorder and need treatment please seek the help of a professional. If you need help finding a mental health care provider call 1-800-662-HELP (4357) or visit BetterHelp to talk to a certified therapist online at an affordable price. You can download a free printable list of hotlines here and join the free mental health support group on Facebook here. This post contains affiliate links, you can read my full disclosure policy here.
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