Skip to main content

Depression - 4 Daily Essentials

After almost a year of searching for, testing and developing practices to eliminate depression, I've come up with the most essential 4 that has the greatest impact.

I'll keep this really simple.


1. Start the morning right (5-minutes)

State out loud: I am the maker of my good day

Make a list of 3 positive things you a thankful in your life

Make a daily to-do list of 3 items (must, optional, just for me)

Commit to make the day count for you (learn something, feel progress)


2. Reset when unwanted thoughts, events, whatever happens

Make a list of 5-minute activities (water plants, load dish washer, sort laundry, send a message to a friend, walk around the block, window shop online for something specific, have a cup of tea, meditate, listen to a song/talk/audio book, etc.)

Whenever you sense the onset of a downward feeling (usually a gut or heart squeeze) nip it immediately by doing one of the items from your list


3. Take a 15-minute 'me time'

Create a playlist of meditations, wisdom talks, soothing music, comedy so you can have them ready when the timeout starts

You can also just plug your ears and zone out


4. Keep a journal to monitor your depression trend (1-5 minutes)

This can be as simple as assigning a number to how you feel on a scale (1-5 or 1-10)

You can make it more complex and by doing rating your progress in completing tasks, managing symptoms, learning, connecting with others, and anything else you care about moving forward


Incorporating these 4 essential practices in your life will help both structuring your day and developing a keen awareness of your tendencies. In return, you'll get better at curtailing the negatives in your life and spend more energy/attention/time with things that propel you forward.


Love

Comments

Popular posts from this blog

Depression with Bidirectional Illnesses

Depression with Bidirectional Illnesses I've said this before... depression doesn't walk alone in most cases. The importance of this cannot be emphasized enough because the coexistence of conditions often lead to worsening conditions. The constant exposure/experience of the simultaneous illnesses often end up in competition for attention which feed the cycle and make things worse for both (or multiple conditions). While I cannot list all combinations in this post, I'd like to illustrate the point with some common occurrences. Depression and Insomnia It has been proven by research that insomnia is a huge risk factor for depression as well as a consequence of depression. This is not hard to understand. In layman terms, those of us who don't get enough sleep often experience lack of energy, memory problems, and a host of other symptoms that make normal functioning of body and mind difficult on a daily basis. The frustration with not being able to do all the thing

First Step Ideas

One of the hardest thing for depressed people is to take the first step for getting help.  I know, I've been there.  It took 10 years, 2 episodes with cancer, a break in career progression, and a ton of perceived physical pain (yes, it was not real but I was still hurting). Here are some tips to start on the depression road: Ask a friend or family member to help you to make an appointment and accompany you to see a doctor.  You can see your general practitioner since depression is fairly easy to diagnose.  They can get prescribe an anti-depressant immediately and refer you to a therapist. Educate yourself about treatment methods by reading.   Learning about possible treatments (medical, psychological, life skills) is an essential part of developing skills to deal with depression. For example, there are a lot of misconceptions around what therapy is and can do which can lead to not reaching out, disappointment due to unreasonable expectations, and a plethora of other out

Break the Negative Cycle

Part of why depression is so debilitating is the vicious circle of negative thinking.  It goes something like this: I feel down > I'm lazy > I don't deserve ______ > I feel guilty/anxious/stressed/pain/paranoid/whatever > I should _____ > I'm tired > I don't care > leave me alone > REPEAT Here are some techniques I used to break this cycle: Listen to comedy - not the sarcastic type but pure funny stuff Search for quotes on life wisdom - ponder its truth and how (if at all) you can apply it Clean something - it is amazing how focusing on a simple task can give your mind a break Write a note of appreciation - like smiling, using positive language raises your spirit/mood Breath - if you don't know how, look up yoga/meditation/mindfulness The possibilities are endless.  The main idea I am highlighting is to FOCUS on something for a little while (15 minutes) to give your mind a break from negative thinking.  This will allow you to s