5 Things to do today if you are feeling down
Are you feeling down or struggling to find motivation to get through the day? Depression can look like struggling to get out of bed in the morning and then tossing and turning, unable to fall asleep at night. It can present as staying home and not going out, but it can also look like getting up, going to work, and then coming home and crashing for the rest of the day. Negative thinking about yourself or the world in general is also another symptom of depression. If any of these things sound familiar to you here are a few things you can start doing today to help reduce depressive symptoms:
Exercise. This does not have to be anything spectacular. You don’t need fancy equipment or expensive shoes. Simply going for a walk, or getting up and moving is a great place to start. Regular exercise is not only great for our physical wellbeing, but studies have shown regular exercise is vital to mental wellbeing. Try to get 20-30 minutes of exercise 3-5 times a week, but if that sounds like too much strive for 1-2 times a week. It doesn’t matter where you start as long as you take a step.
Think different. Plan about 10 minutes a day to intentionally identify and think about positive things in your life be it an experience, something you accomplished, are good at, or even someone you are thankful is in your life. Try and write down 3 things you are thankful for each day. By being intentional about thinking about positives, we can actually change negative thought patterns over time.
Schedule simple activities each day and then give yourself credit for accomplishing them. When I say simple, I mean simple. Did you get out of bed today? Great! Did you shower and brush your teeth? Fantastic! How about going to work or calling a friend? Amazing work and keep it up! As humans, we often do not give ourselves credit for the things we are already doing and doing well. Instead, we have a tendency to focus on the things we did not achieve or look at the long (too long) To-do list and beat ourselves up for not getting more done. It is absolutely okay if you are not as productive as you would like to be, it’s about ensuring you are giving yourself credit for the things you are doing and then once acknowledging all the things you are already doing, if you want to increase you can begin to build from the already robust list of accomplishments you have already achieved. If you are feeling down and can only give about 70% what you normally can give, remember you are giving 100% of what you have to give! Giving yourself credit is a powerful tool.
Talk to someone! I can’t say this enough. If you are struggling, then talk to someone and let them know. This can be a friend, a family member or a colleague you trust. If you do not want to discuss your struggles, that’s alright. Instead focus on something else and socialize, but talk to someone. Reach out to a mental health professional, your doctor, or the national suicide prevention hotline. Dial or text 988 on any phone. Additionally, you can also navigate to 988lifeline.org to chat online with a trained representative.
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