Quick Ways to Ease Depression
The earliest I remember experiencing depression was in 7th grade. Of course, access, knowledge and empathy weren’t as prominent in 2002 as they are today, so I went undiagnosed and untreated for more than a decade.
Stigmas kept me out of therapy until I just couldn’t bear it anymore. I swallowed my pride and (secretly) started seeing a therapist who helped me understand my mental illness. Still, even more stigmas kept me from asking my doctor for the medication I desperately needed. People had lectured me for years on things I could do to boost my mood, and I’d researched all of the ways to beat depression without medication.
Unfortunately, none of those weapons in my arsenal were ever enough to fight my raging depression and anxiety monsters.
I finally got on medication, and it helped. And then it stopped helping. So I’ve spent the past couple of years finding the exact right medication cocktail that works for me now (a combination of anti-depressant, anti-anxiety and mood stabilizing prescriptions).
Even with all of my pills, I still experience depressive episodes. Sometimes they last a day. Sometimes they last a few weeks. So, what do I do when the prescriptions just aren’t enough?
First, I have a list of things to choose from to ease my mood. This first took the form of a jar with slips of paper with different activities I could choose at random to improve my mood. Now, at my therapist’s suggestion, I have a “Rescue 911” card that I can keep in my purse and in my bedroom to easily reference when shit hits the fan. The greatest hits on the card are as follows:
Make your bed — I know. Sometimes depression clouds everything, removing your motivation and completely voiding you of all energy. But, if you can collect enough energy to make your bed, even if that just means pulling up the comforter so the bed looks pretty-ish while hiding a mess underneath, that’s going to improve your mood. Having a pretty, made-up bed provides a bit of serenity that can bring calm to your anxious mind or just provide a lovely, relaxing place to wallow.
Take a shower — Whether you do the whole shower shebang and shave, do a hair masque, exfoliate, etc., or just get in and let the water run over you while you sit down and cry, taking a hot shower is going to make you feel at least a little better. Letting the hot water run over you acts as a cleanser to wash away the negativity.
Find a hug — People need a minimum of four hugs a day for survival, eight hugs a day for maintenance and 12 hugs a day for growth (–Virginia Satir). Hugs help us to feel safe, understood and less alone, especially when they come from people we love. But, if people aren’t around, pets work, too.
Dance — Even if you’re wallowing, even if you’re curled up in the fetal position on the floor, you can grab your phone and play your favorite dancing song. (My song of choice, obviously, is “I Wanna Dance with Somebody” by Queen Whitney Houston.) Once the music starts, it’s almost impossible not to dance. And, if you’re too low-energy or too deep in the pit to dance, the song is very likely to at least make you smile the tiniest bit.
Go for a walk — Oof. This is a big one that takes a lot of energy. If you can muster it, though, grounding your feet in the earth and bathing in sunshine will do absolute wonders for your soul, especially now that the weather in Houston is perfect. If going outside is too much, though, try just walking around your home. The key on this one is movement.
Literally anything that brings you joy — Each person is unique, so what works for me might not work for you. The important thing in each of these suggestions is that you’re taking time to do something for you. Something that restores you. Something that breaks the pattern that you’ve been in for however long this depressive episode has gone.
Keep in mind, I’m not suggesting any of these as a cure-all for depression. Rather, they’re small acts that, if you can find the energy to do them, will help you feel at least slightly better.
Other activities that work for me, depending on how much energy and motivation I have, are painting my nails, getting dressed, reading, doing my hair, going window shopping, actually Netflix and chilling, meditating and cleaning.
What are your favorite activities that cheer you up?