Choosing to See the Light: A Guide to Pulling Yourself Out of Depression
Depression can hit you at any time of your life. It feels heavy. Real heavy. When you’re in that place, the idea of “just being happy” seems impossible. There are things we can do though to help pull ourselves out of depression. It will take extra work. Extra effort. But it can be done.
The first step to helping yourself when feeling depressed is acknowledging the pain. Acknowledgment and then taking small, manageable steps forward is how healing begins. Here are some actions you can take to begin the journey of healing.
Step 1: Start with Micro-Goals
When your energy is low, big goals feel overwhelming. Big “to-do” lists can be overwhelming and make you feel worse. Do one small thing at a time. Take baby steps and allow yourself time and grace to get through your list. Even if it takes a few days. It’s ok. These small victories create a sense of accomplishment and prove to yourself that you are capable of action. The goal is to build momentum, not to achieve perfection.
Step 2: Move Your Body, Even Just a Little
The connection between physical activity and mental health is powerful and we must take both seriously. Some of us don’t move enough. Movement, no matter how small, can help release endorphins and break the cycle of stagnation. As you build strength, you can add a short walk around the block in the sunlight or do some gentle yoga stretches to release tightness and tension in your joints and muscles. These two things do not seem like a big deal but they can do wonders for your mind and body.
Step 3: Connect with Someone, Even Briefly
When you’re depressed, isolation feels safe. This is why when we are depressed, we don’t feel like going to events or even leaving the house. But human connection is what helps you heal. Send a text to a friend. Or say “yes” to a lunch with a friend. You don’t have to put on a happy face or pretend everything is fine. Talking to a friend about what you’re going through can help. Small connections and allowing yourself some support will remind you that you are not alone.
Step 4: Engage Your Senses
Depression can numb your senses. Try to intentionally re-engage with them. Listen to a favorite song. Light a candle with a scent you love. Wrap yourself in a soft, comfortable blanket. Sip a cup of tea and pay attention to its warmth and taste. These small sensory anchors can bring you back into the present moment. These little moments of enjoyment are so good for you and allows you to forget the heaviness, even if it’s just for a couple minutes.
Step 5: Prioritize Sleep and Nutrition
When you’re struggling, it’s easy to fall into unhealthy habits like turning to excessive amounts of junk food, overeating, alcohol or drugs. Lack of sleep and poor nutrition can make the symptoms of depression worse. Set a simple bedtime routine, like putting your phone away or setting it to silent when you lay down for the night. Try to eat one nutritious meal a day and watch your portions. Stay away from self-medicating with harmful substances. Nourishing your body is a fundamental act of self-care.
Step 6: Practice Radical Self-Compassion
Depression often comes with a harsh inner critic. Speak to yourself kindly and give yourself a compliment each day. Give yourself grace. Even when depressed, continue to shower, use a calming lotion, brush your hair and teeth and take care of yourself. These tasks are not only necessary but they feel good and proper self-care is self-love.
Step 7: Limit Your Exposure to Triggers
Identify the events and people that you know will make you feel worse than you already do. Follow your gut. If you know of a certain group of people that bring out the worst in you or don’t make you feel good, say “no” to their dinner invite. Surround yourself with like-minded friends who focus on positive things and who love you for you. Protecting your mental space is a crucial part of healing.
Seek Professional Help
The steps listed above can be incredibly helpful but they are not a substitute for professional help. If you’re feeling overwhelmed, please reach out to a therapist or counselor. Do yourself a favor and make an appointment. A professional can provide guidance, coping strategies, and support tailored to your unique needs. There is no shame in seeking help. It is a sign of immense strength.
Whatever you decide to do for yourself during your healing process, celebrate every single step forward, no matter how small. You are not defined by your depression, and you have the power to create a path back to a life of joy and fulfillment.
