Depressed? Feeling Down? Overwhelmed? We all get down from time to time and feel bad because we’re not keeping up with our life goals while wishing we were in another place in our lives.
There are many reasons we can feel down and depressed. I’m not a doctor so I won’t discuss treatments or medications, but what I can do is discuss some of the things that have helped me battle my depression and lift me back up when I’m feeling down.
Depression and feeling down can last for a long time, and it interferes with achieving our life goal. Sometimes we don’t feel like doing anything even though we know we should. Here’s a list of things that have worked for me:
Focus on the first thing you need to do. If that first task is so big that it seems impossible to take the first step, break it down, and do the smaller parts first.
By finishing the smaller jobs, you get a sense of accomplishment and start to feel a little better. You may still feel overwhelmed, but you’re again doing something instead of lying around, feeling sorry for yourself.
Keep at it, keep the momentum going, the more you keep going, the more you’ll want to do.
Create a List
Being overwhelmed can get us down. I make a list of things I need to do to help me break things down and put things in order. It also helps me remember what I need to do.
I pick up a pen and paper or make a list on my computer, of all the essential things that I need to take care of.
Sometimes it’s my work tasks, things I need to do around the house, goals I want to complete, or all of them together. By making this list, it will help you get things under control instead of having them all bouncing around in your head.
All your tasks are on that piece of paper now, right in front of you. This alone can make you feel better. Don’t forget the first one though, Take Action!
Staying at home, lying around and thinking, can depress us. I know it does for me. I start thinking, and negative thoughts enter my head.
Just getting out of your home, showered, shaved, and clean can make us feel better. Go for a walk, run, meet up with a friend, or you can do something on your list 🙂 See step 2.
Shower and Clean Yourself Up
Sitting around in your dirty clothes can get you down. Take a shower and groom yourself. The water, soap, and just getting clean, can do a world of difference for you. After your shower, groom yourself, shave, brush your teeth, and comb your hair. This picks me up right away!
I know you don’t want to exercise. Laying around seems like more fun, but that is what is getting you down. Exercise gets the blood flowing, your muscles working.
You don’t have to work out hard; just a simple 30-minute walk is right for me. I look at the trees, the birds flying and chirping, and the squirrels hiding their nuts. You know the saying, “Just Do It!”
Music, I love music. It always gets me in a good mood, listening to the sounds of the instruments, the voices of the people singing. Play whatever you like, but make sure it’s upbeat and happy. Turn up the speakers, make it loud, get moving to the beat.
Talk to Someone
Talk to a friend, a loved one, a coworker, or your significant other. People we love are there for us. They’re there to listen to us and talk with us.
If you don’t have someone to talk to, find a professional. You can even call a hotline and talk on the phone. I recently found a free emotional-support site called 7cups.com, that can help you.
Online forums can also help by finding someone to talk to.
Being open and talking can help you feel better and could help you figure out the reasons you’re feeling down.
Take a Mental Health Day
Some days I’m just feeling down or depressed so I’ll take a mental health day, take off work, and do what makes me happy.
I’ll go for a walk in the mountain or go kayaking. I love kayaking and being out on the water under the sun. It picks me right up when I’m feeling down.
I love daydreaming thinking of things about my life or anything in general. A mental vacation can be fun and helps me relax and uplift me.
Focus on what Matters in Your Life
I try to focus on what truly matters to me and not the negative things happening around me. I think about my friends and family, the fun times we’ve had and may have in the future.
Most of the negative things happening to us are just small points in time and don’t usually matter that much in the bigger picture.
Let Go of the Past
Letting go of the past has helped me recover from feeling down. I had a bad childhood, and that caused some PTSD, but I’ve learned that the past has made me who I am, and looking towards the future and practicing Self Care is very important.
Watch a Funny Movie or Video
I love watching comedies or funny movies on TV or Netflix and even a video on YouTube. There are thousands of funny videos online that can help when you’re feeling down.
Related: Meditation For Anxiety Relief
Let The Light In
Go around your house and open the blinds or the shades. Having a light and bright home can brighten your day by letting natural light shine inside.
Crying isn’t fun but can help release any negative emotions. Find a quiet place in your home if you don’t want to cry in front of anyone. Crying can help release pain, and you’ll feel better afterward.
Look at Old Pictures
Looking at old pictures can bring back memories of happy times and put a smile on your face.
I love taking naps. I’ll take a short nap during the day, and when I wake up, I feel refreshed and happy.
When I’m feeling down, I take some time to be alone and look at the things going on around me. Self Reflecting helps me to put things in perspective.
Writing a blog post, like I’m doing right now, relaxes me and gets my creative juices flowing. Writing helps me get my feelings and emotions in front of me where I can see them, helping me to get them out of my head and deal with them.
Play with your Pets
I have a beautiful Black Lab who’s just such a sweetheart. She’ll lay on my lap while I’m watching TV (not an easy feat as she’s nearly 100lbs.), but I love having her near me.
I’ll take her outside to play ball, and it just uplifts me watching her run around the yard being happy.
Being hugged by someone is incredible! I love hugs. Just the feeling of someone being close and holding us brings us back to when we were being held by our mothers when we were babies. Human touch can go along way.
Drinking tea can help. Tea is excellent for a rainy day, along with a good book. You can even have a little snack with your tea, and it just warms your belly, making you feel happy.
Don’t Compare Yourself to Others
Remember, you are unique in your way. Comparing yourself to someone else can make you feel down and depressed. Your smart, beautiful, and your life is incredible, remember that.
Surround yourself with inspiring things. Find some inspirational quotes, print them out, write them down and hang them somewhere you’ll see them, like your wall or fridge.
If quotes aren’t your thing, read an inspiring book or watch a motivating video.
Enjoy Being Alone
For me, as an introvert, I love being alone enjoying myself in what I’m doing at the moment. I’ll go online and play a game, create something at home, or write a blog post :).
Do what makes you happy and remember: you don’t always have to be doing something.
Look Forward to the Future
Look forward to all the things that are going to happen: You will make new friends, you have dreams yet to come true, good food to eat, excellent TV shows yet to come. You’re future is bright!
Get Rid of the Toxic Things in Your Life
Negative or toxic people can make you depressed and keep you feeling down. Go through the list of people in your life and see who’s bad for you.
Look for anything else that is bad for your well being and try to cut them out.
Related: Mindfulness Exercises For Anxiety
Turn off your Social Media and News. Scrolling and scrolling through all the news feeds and negative things happening around the world can be a waste of time and make you depressed.
Find some time to turn off your phone.
Bake Something Yummy!
Baking helps me when I’m feeling down. Just mixing the ingredients, putting it in the oven, and having the smell of what I’m making go throughout the house is a sure way to make me happy. Mmmm, I’m getting hungry!
Try sitting on the floor, your bed or couch, and just breath. Block everything out and pay attention to your breaths, inhaling and exhaling as deeply as you can.
Don’t rush, take your time, and breathe slow. Doing this helps relax the body, making you feel less stressed and more comfortable.
Plan Something Fun
Whatever you enjoy doing, make it fun either by yourself or with friends. Go out for lunch, see a movie, have a small get together with people you love.
Write a Letter to Yourself
Again, writing helps to not only relax me but picks me up when I’m feeling down.
I’ve written a letter to myself in the past. I know myself better than anyone, and I can put things in there that will uplift me and inspire me.
Re-connect with an Old Friend
Remember that friend you use to love hanging out with? If you’ve fallen out of touch, re-connect with them.
Read Letters and Emails
I save old emails and letters where people have said good things to me and made me feel great. When I’m feeling down, I read them over again to remind me of some of the good things people see about me from their perspective.
Eat or Drink Something Good For You
I like to eat or drink something healthy during the day. It just brings my energy levels up, helps revitalize me, and lifts my mood.
Go to your favorite lake or pool and go for a swim. The water, and just being outside, can invigorate you.
Go outside for a walk and find some flowers or scenery. Take some pictures and create a collage or photo album of all the beautiful images you’ve taken.
Find a Mantra and Embrace the Saying Everyday
The thoughts in our heads can either move us forward or keep us back in daily life.
When we’re happy and excited, we feel we can do anything. When we’re sad and depressed, these thoughts can hold us back from doing things, like hanging out with friends and enjoying daily activities.
Find a saying like below that you connect with. Repeat it over and over in your head, daily.
“I’m awesome and amazing.”
“I can do anything.”
“I’m happy with who I am.”
“I deserve to have a good life and be happy.”
Take a specific amount, $20 to $40, to spend. Try to stay within your budget amount and buy things that will last awhile.
Get your nails done, buy a small gift for yourself, or purchase a present for a loved one. Even buying candles that you can light at home will fill the house with an uplifting scent and keep your good mood going.
Buy a Plant
Go to your local flower shop and find a colorful plant or just something you would enjoy caring for. Put it in a space you spend most of your time, give it plenty of sun and water and watch it flourish!
You can come to this blog and read the articles and quotes! 🙂 🙂