5 Ways To Manage Your Depression When You Can’t Afford Therapy

Today, you have an 8 a.m. lecture, followed by a lab assignment, a history exam, and a band rehearsal. Then you have a five-hour-long shift at work before getting to your homework tonight, and somewhere in there, it’d really be nice to get in a workout and maybe go to lunch with that new friend of yours. You have 24 hours (16 if you account for 8 hours of sleep), a lack of motivation, crippling anxiety and a bad temper. Now you’re asking yourself, “How am I going to achieve my goals today when I can’t even get out of bed?”

This is what it’s like for the typical college student struggling with depression. Mental illness is something that can affect all people of varying ages, occupations, ethnicities and everything in between. Maybe you’re a kid who’s still in grade school and just trying to make it to graduation. Or perhaps you’re a single parent trying to do your best for your kids while working multiple jobs and paying off credit card debt. Whatever your situation, the challenges presented in everyday life can become exponentially more difficult to face when your mental health is tanking. You can’t afford to see a doctor or pay for medication, nor do you have the time to go to an hour long group counseling session halfway across town every night. Scenarios such as these are far too common, but also far too complicated to have an end-all-fix-all solution. However, there are several ways to manage your mental well-being regardless of your schedule or financial stability (or lack thereof). Start by practicing these five methods to begin feeling more energized, hopeful and confident about achieving your goals and regaining control of your life.

Method 1: Meditation

An often underrated form of self care, meditation can be a great way to settle anxious thoughts, regain emotional balance, and re-energize. One of the great things about this skill is that it is versatile and reliable. While it may be wisest to meditate when you are alone and comfortable, you don’t necessarily need to be in a silent, dark room to recuperate your energy. Nor do you need to sacrifice a significant chunk of time from your busy schedule. All it takes is a few minutes and a willingness to be still, shut your eyes, and breathe. Personally, I’ve found that my favorite time of day to meditate is immediately after getting out of bed in the morning, when my lows are at their lowest, or sometimes after lunch, when my stress is the most intense. Try it for yourself, and you’ll be surprised at how much good 60 seconds of meditation in the front seat of your car can do before you walk into the grocery store. And the best part: it’s free.

Method 2: Reading

While staring at a screen for long periods of time isn’t exactly good for your eyes, let’s face it: we live in a world where the iPad is favored over the paperback. When taken in small doses, reading a section of your favorite book or catching up on that news article that you’ve had saved in your reading list for a week can really do a lot to help calm the mind, re-center one’s thoughts and capture inspiration. While this particular approach demands a bit more free time than the former, it’s well worth the 30 minutes of nightly dedication to your favorite author. This is another very versatile method, even more so with the access to technology that most people have these days. If you’ve recently dropped the smartphone life, or prefer more traditional means, a newspaper or magazine article works just as well. Seek motivational, exciting and breaking stories when you’re looking for incentive to tackle your next big project, and settle for more tame, relaxing stories when you’re feeling emotionally compromised or just winding down for bed.

Method 3: Find an Outlet

Creative types are naturally emotional people, which by default makes them common victims of mental illness. However, these types of people also have a great advantage when it comes to finding ways to channel their pain: playing music, singing, painting, sculpting, and writing are all great ways to deal with heavy emotions. If you’re someone who considers yourself to be rather sensitive or passionate, try pursuing a project that utilizes your natural creativity. Not only will you feel more fulfilled by being able to turn your feelings into art, but you may even discover a hidden talent. If you’re more left-brained and see things from a more logistical standpoint, consider working on a school or work-related project, or starting a blog. For those who prefer more physically based alternatives, start working out, hiking or taking up a sport. You will end up becoming more self-motivating and self-nurturing when you realize the value and capability that you possess. The whole point to this method is making positivity out of negativity. If you’re someone suffering from an extreme lack of willpower to do any of these things, consider combining one of the other methods on this list with this one in order to center yourself and find your passion.

Method 4: Talk to Someone

This one is difficult, especially for introverts, and especially if you’re dealing with social isolation or social anxiety. It’s ok to fear conversation with strangers or even with close friends, and it’s natural to be apprehensive when opening up to others about your feelings and struggles. You’re not alone. The only reason no one talks about it is… well, can you guess? That’s why you have to be the one to be brave and take a step towards your fear. No one will come along and do it for you. But don’t let this discourage you, rather you should take that fact to heart and use it to motivate yourself and step outside your comfort zone. Maybe you’re not the only one who needs a talk. Putting yourself out there with somebody that you just met over a cup of coffee could be a great way to establish new friendships, networking opportunities and even romantic relationships. If you’re not ready to spark up a conversation with a stranger, start with your roommate, classmate, coworker, your mom, sister, grandparent and so forth. Or, if even that feels like too much right now, practice talking to your cat, dog, or go to the lake and chat with the fish if you just need to say what you’re feeling out loud without having to worry about a response. It might sound crazy, but people do things like this all the time to cope with their feelings, so don’t be afraid of anyone’s judgement, because chances are that they’re just as afraid of your own.

Method 5: Listen

If you’re less of a talker and more of an observer, or if you’ve already exhausted yourself spilling your guts to all your friends, try taking a step back and hearing what others have to say. Oftentimes the best way to cure loneliness is to know that you can relate to someone else. Approach a troubled friend and see if there’s anything that they need to get off their chest; ask someone at school, church or work if they need help or maybe just a person to vent to; start by coming home and asking your parent, sibling or significant other about their day first, rather than starting with your own. You’ll be surprised how common the issues that you’re dealing with exist in other people’s lives, sometimes to an even more severe degree. You’ll be doing both yourself and others a service by being willing to hear other people’s stories and connecting the dots between theirs and your own. And if you truly don’t have anyone to talk to, don’t panic. Listening to music can be a great way to relax, find clarity in moments of confusion, and establish a sense of collectivity with other people who share the same music tastes as you. Chances are that there’s a fair amount of artists who are writing songs about the same thing you’re going through, offering motivation, inspiration and one-way counsel. Connect with other fans of the same genre. Go to shows. Start a band. Be the change that you want to see in the world, and be a voice for people just like you that just need a way to feel better.