If you’re in a down patch, and you’re able to find this, I’ve compiled a list of handy things that have helped me survive the horrible pits of despair with relative ease.
Food
– Stock up on ‘easy’ foods. Canned goods, soups, TV dinners, or other things you can just throw in the oven. It’s absolutely essential that you can still eat, regardless of what you’re putting in your body. You can work on the ‘better’ diet once you’re mentally stable.
– If you’re having trouble with solids because your depression forces you to stop eating, definitely make use of the soups. Broths, especially, can get some nutrients into you without making your stomach feel like it needs to purge.
– If you’re worried about a nutritional deficit, stock up on meal replacement powders or shakes. My go-to is Usana’s Nutrimeal/MySmartShake, that I get from my friend Stacey. They’re filling but not overbearing on the stomach, so when I forget to eat, or stop eating entirely, I’m never worried I’ll be malnourished.
– Have 2-3 blender-style bottles handy, so that making shakes is as seamless as possible.
– If you binge during your low periods, try and keep your water intake as high as possible. That should help force your stomach to shush for a while, and if drinking liquids doesn’t help, I find bananas to be a wonderful source of filling snackery, as well as granola bars. You can also try replacing a drink or two each day with a meal replacement shake, which can help fill the gap and prevent over-eating.
– Tea. Tea tea tea. It doesn’t really matter what kind of tea it is, as long as you find it tasty. There’s something about a warm cup of tea, prepared to perfection, that can at least temporarily get me out of a slump. Herbal infusions, green teas, and white teas are probably ideal, because of the high antioxidant properties and smaller caffeine influence.
Daily Structure
– One of the things that destroys me during my down periods is the drop in routine. Keeping a routine is critical for mental stability, because it can prevent rumination and intrusive thoughts.
– No matter how late you wake up, change your clothes. It is so tempting to stay in bed in your PJs all day, but the simple act of changing into a new set of clothes can help wake you up, and assist in basic functions and self-care.
– Spend 10 minutes cleaning. Doesn’t matter what, where, or how you clean, but even something like washing a few plates in the sink has kept me sane and alert. Do something you’ll reasonably enjoy, since that’ll help give your brain the feeling of fulfilment much easier.
– Set alarms. Depression can nuke your sleep schedule something fierce, so having at least two alarms can help remind you when to wake up and go to bed.
– Speaking of bed, find ways to wind yourself down. Read a book, play a casual game on your phone/tablet, do something with your hands if you like (knitting, crochet, sew, Lego, puzzles, etc.) As long as you make sure you’re relaxed and engaged in what you’re doing, you should be able to wind down. I have a side lit e-reader that I use to get me sleepy once I lay down.
– Talk to someone at least once, if you can. If all your friends are busy, download or navigate to 7 Cups of Tea. It’s an app that will connect you to a Listener, and it’s 100% Free. They also have daily progress paths, mental health exercises, and affirmations that can help remind you that you’re valuable.
Misc.
– TAKE YOUR MEDS. Set alarms if you have to. Do everything you can to preserve your medication regimen, because if you have meds, keeping that routine stable will help you come back faster.
– Keep tabs on your appointments. When I’m lost in a downward spiral, I will forget literally everything I’m supposed to do. It’s terrible. I’ve started putting my appointments in my phone to make sure I keep them within arm’s reach, and always visible using the widget.
– Stimming/Force Focus. If I’m caught in a panic, I find something soothing to the senses. Fuzzy blanket, cat, dog, plush turtle to snuggle, Lego pieces to fidget with or build to keep my hands busy. Finding something that draws focus is critical for avoiding intrusive thoughts and excessive rumination. I do connect the dot puzzles because they rely on sequential number patterns, and I usually feel better after a small burst of it.
– Keep your support network involved, as best you can. Never feel stupid for reaching out to loved ones when you’re down. If they don’t know you’re hurting, they can’t help you heal. And if it’s not a good time for someone, they’ll tell you. Do not feel like you’re bothering them. If you’re worried about one person being unavailable, send a message to two or three people just to make sure you’ve got backup.
I’m running out of ideas right now, but hopefully these are a good start. Feel better, friends. ❤
Holding the Bowl 