Figure out what lifts your spirit and make a list you can refer to when you start to feel down. Some things you might include: funny websites, movies that make you laugh, looking at a picture of good times, playing with a pet, taking a bath, hiking, puzzles, phone numbers of people you like talking to, or places you like to go.
Get moving to get your body’s feel-good chemicals flowing. Take a brisk walk, go up and down the stairs, or do some jumping jacks. Aim for 30 minutes daily – you can break it up into three, 10-minute session to make it easier.
Remind yourself that everything does not suck by keeping a journal. Take some time each night to write down three things that you’re grateful for, three things you achieved during the day, and/or three good things that happened.
Make an appointment with a therapist. It might take awhile to get an appointment, but once you have that relationship it will be easier to set up appointments in the future. Taking that first step can make you feel like you’ve made progress, give you a sense of control over your condition, and hope for the future.
If your to-do list seem daunting, take a few moments to determine how much time it actually takes to complete each task. For instance, folding laundry may seem like a real pain, but it only takes about 10 minutes. Rather than allowing it to sit and become a big, intimidating laundry pile, you’ll feel a sense of accomplishment in getting it done. Start with quick tasks and build up momentum to taking care of the more time-consuming ones.
Call someone you trust and ask them to talk to you or even just sit with you. Having a non-judging person present can help you open up, or at least feel less alone. If you can’t get in touch with a friend or family member, go to mhchat.net/gethelp to find someone to talk to in your country.
Challenge your negative thoughts about yourself. Being depressed may make you feel like something you’ve done was horrible, or that you’re ugly, or that you don’t deserve good things to happen. But if a loved one told you they were feeling that way – what would you say to them?