Reaching out is one of the hardest things to do while depressed along with literally everything else. You don’t need to have an in depth conversation with the person you tell. You don’t need to open up to them about why you’re feeling the way you are. Simply letting someone know you’re going through a hard time will release some of the tension within you. Plus, it’ll let someone know that you may need to be checked up on
Did you know that cuddling releases a hormone called oxytocin? Oxytocin, also called the love hormone, helps relieve symptoms of stress and depression. You don’t even need to cuddle with a person. It can be a pet or, my personal favorite, a soft pillow. Just the act of wrapping your arms around something other than yourself can be comforting
Pop in or pull up your favorite movie/TV show
When you’re depressed, your mind can fall into a cyclical destructive pattern of thought called rumination. Disrupting this pattern in a non-destructive way is a sure fire way that can help temporarily pull you out of a depressive state of mind. TV is something low energy that can give your mind something to focus on other than your own thoughts. Be sure to pick something that won’t make you sink further into your own mind. My Hero Academia is one of my go-to shows when I’m depressed because there’s enough conflict to be cathartic, but it’s upbeat enough to give me hope for my own recovery.
Sometimes this is too high energy for a deep depressive state, but if you’re a reader and if you have the spoons, whip out your favorite novel or comic and lose yourself in the problems of a different world.
Write poetry. Draw. Sculpt. Sew. Draft. Style a wig. Do something that will get those creative juices flowing and break that cycle of rumination I mentioned earlier. Getting lost in doing something with your hands means your brain doesn't have time to replay horrible situations over and over in your head. Do something challenging enough to be thought consuming, but if you catch yourself being hyper critical of your work, take a break or move to something easier. You don’t have to whip out a masterpiece when you create. Blend colors, practice simple hand stitching, work on making a perfect sphere. Even something that simple can be enough to break that painful thought cycle.
This is a hard one, but it helps. It will get you into the sun, letting you soak up that good Vitamin D, it will get your muscles moving, giving you a little spike of adrenaline, and it will make you pay attention to your surroundings rather than your own thoughts. You don’t have to go anywhere extravagant. You can walk around the block for five minutes, take your dog for a walk, go to the store to get your favorite ice cream, anything that will get you moving.
Sort of the same idea as the last one, but exercising will release norepinephrine into your bloodstream and help wake you up a bit. Again, you don’t have to hit the gym and go full steam ahead, but you can go for a twenty minute walk, or even do some light exercise for twenty minutes in your own house. Twenty minutes is the key because it usually takes about ten for the endorphins to be released into your bloodstream and then you want at least another ten to really bask in their glow. This will also leave your body feeling tired instead of lethargic, and there is a distinct difference between the two feelings
This is not a short term solution to feeling depressed, but over time, it can do wonders for your health. Studies show that just twenty minutes of meditation a day can boost serotonin in the brain. For those of you who know a bit of science, you’ll know that serotonin is the neurotransmitter responsible for depressive states and that most antidepressants aim to increase levels of serotonin in the brain. There is a catch though: you have to meditate at least once a day for two weeks to start feeling the benefits because, like antidepressants, it takes time for that serotonin to start working it’s magic. But in the mean time, meditation is a great way to calm down your mind. Don’t shut out or shut down your thoughts. Let them cross your mind, acknowledge them, and send them on their way. If sitting straight and crossed legged is too uncomfortable, sitting in a chair or even laying down are good meditation positions
There are, of course, many other ways to help combat depression. These are just some of the things I’ll do to help get me out of my head. Of course, these are not replacements for proper treatment. The best long term treatment for depression is a combination of medication and therapy, but these are some good techniques for healthy coping in the mean time
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