DIY
Battling the Blues: Taking on Chronic Depression (and Mostly, Winning)
Seven tips based on longtime personal experience
Chronic depression, the stubborn and tenacious cousin of its more transient forms, often feels like a never-ending tango with a pushy shadow. For those who have consistently tried therapy and medication, myself among them, the persistence of this mental health villain can be particularly disheartening.
But fear not, brave soul! This guide offers some strategies to outwit the persistent blues and reclaim your joy, sprinkled with a touch of humor to keep the gloom at bay.
At the heart of these solutions is a basic tenet of DIY: get in there and try things out. Chew the fish and spit out the bones, or in other words — keep what works for you, and discard the rest.
1. Embrace the Power of Routine
In the realm of chronic depression, a reliable routine is like a secret weapon for mental stability. While spontaneity has its charm, consistent daily activities can help anchor your mind and create a sense of normalcy.
My late mother, a psychiatric nurse ARNP, explained that the persistent negative thoughts that often accompany clinical depression wear down grooves in the brain like a needle stuck on a vinyl record. She likened strategies such as positive routines, and a consistent variety of novel activities, to psychic spackle that can fill in and smooth the deep ruts left in the depressed brain from chronic depression and mental anguish.
Why It Helps: Establishing a daily routine can provide structure and predictability, which is crucial when everything feels overwhelmingly unpredictable. Even simple tasks like making your bed, eating meals at regular times, and taking a daily walk can create a foundation of stability.
Pro Tip: Turn mundane tasks into mini-celebrations. Brew your morning coffee as if you're hosting an awards ceremony for the best beverage of the day. Use your favorite mug and creamer, listen to music, or sit outside with your coffee and enjoy seasonal birdsong in the morning sun.
Support your routines through preparation: set up your walking shoes by the front door and your water bottle in the fridge the night before.
Consider using a phone app to help you track your progress in consistently performing your new routines. I was a Beta tester for the Fabulous app and have used it to set up and track healthy morning and bedtime routines that include meditation, exercise, and staying hydrated.
2. Mix Up Your Therapy Toolbox
Therapy isn't one-size-fits-all, and sometimes it takes more than talk therapy or a specific medication to make a difference. Explore various therapeutic techniques to find what resonates most with you.
Why It Helps: Different therapies, such as cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), and even eye movement desensitization and reprocessing (EMDR), target distinct aspects of mental health and can be more effective in combination.
In my case, after years of conventional talk therapy, I found EMDR to be a subtle yet startling game changer in dealing with PTSD. If you’re interested in learning more, seek out books by Dr. Laurel Parnell, PhD, a pioneer in the field, and continuing expert.
Pro Tip: Think of it as assembling a superhero team. You wouldn't send just one hero to save the day. Mix and match therapies like you're casting the next Marvel blockbuster.
Consider creating a mix of self-help practices you can accomplish on your own, such as meditation, tapping, guided visualization, or art journaling, to combine with those that require a professional.
Hard times require furious dancing.
–Alice Walker
Aside from talk therapy, I've tried EMDR, tapping, support groups, art journaling, meditation, guided visualization, restorative yoga, and furious dancing.
3. Exercise: Nature's Antidepressant
It’s no secret that physical activity can boost your mood. Even if you’re not a gym enthusiast, finding a form of exercise you enjoy can make a significant difference.
Why It Helps: Exercise releases endorphins, which are natural mood lifters. It also increases the production of brain-derived neurotrophic factor (BDNF), a protein that helps your brain function better.
Pro Tip: If the idea of the gym makes you cringe, turn exercise into playtime. Dance around your living room, go for a hike, or join a quirky fitness class, perhaps starting out online and then trying out a class in-person. Or check out guided workouts and dance sessions on YouTube. Think of all these options as ways of tricking your body into happiness.
4. Feed Your Brain (Literally)
What you eat can impact how you feel. A balanced diet rich in nutrients can provide the energy and mental clarity needed to combat depression.
Why It Helps: Nutrients like omega-3 fatty acids, B vitamins, vitamin D, and antioxidants play a vital role in brain health and can help alleviate symptoms of depression.
Pro Tip: Treat your meals like dates with your brain. Make them colorful, varied, and full of flavors that make you smile. After all, a well-fed brain is a happy brain.
When I'm down, and seeking an infusion of positive energy, I often turn to the “rainbow” method of simply adding more color to my plate: vibrant greens like kale or spinach, glowing reds like bell peppers, apples, or strawberries — you get the idea. If I'm really dragging, my go-to meal is a salad with my favorite protein and as many colorful veggies as I can add.
5. Connect with Others (Even When You Don't Feel Like It)
Isolation can be both a symptom and a cause of worsening depression. Reaching out to friends, family, or support groups can provide comfort and reduce feelings of loneliness.
Why It Helps: Social connections release oxytocin, a hormone that can reduce anxiety and promote feelings of happiness and well-being .
Pro Tip: Consider joining a club or group that shares your interests. Whether it's knitting, reading, or discussing obscure 90s sitcoms, shared activities can foster meaningful connections.
6. Be Kind to Yourself
Self-compassion is crucial when dealing with chronic depression. Acknowledge your efforts and progress, no matter how small, and avoid the sticky trap of self-criticism.
Why It Helps: Self-compassion can improve mental health by reducing stress and promoting resilience.
Pro Tip: Treat yourself as you would a cherished friend. When you catch yourself being harsh, imagine what you would say to them and direct those kind words inward.
I use an affirmation process in my journal to counteract negative thoughts; this is another area where brief, positive repetition delivers big payoffs.
7. Keep the Humor Alive
Laughter might not be a cure, but it sure helps lighten the load. Humor can provide a fresh perspective and make the tough days more bearable.
Why It Helps: Laughter releases endorphins and reduces stress hormones, providing a temporary mood boost.
Pro Tip: Indulge in your favorite comedy shows, read funny books, or follow humor podcasts. When all else fails, remember that even on the darkest days, you’re allowed to laugh at the absurdity of it all.
Laughter with friends and family, especially the unexpected kind that takes your breath away, is my favorite mood lifter. I've also been known to indulge in the same kind of laughter solo, transported by podcasts, movies, or favorite humorous books.
Tragedy x Time + Distance = Comedy
Chronic depression can be a formidable foe, but with the right strategies and a sprinkle of humor, it is possible to reclaim your joy. Remember, each small step you take is a victory. Be patient with yourself, celebrate the progress, and never hesitate to reach out for support when needed. You’ve got this!
References
1. Harvard Health Publishing. (n.d.). The power of routine: How establishing routines can help improve your mental health. Retrieved from https://www.health.harvard.edu/mind-and-mood/the-power-of-routine
2. Mayo Clinic. (2021). Depression (major depressive disorder): Treatments and drugs. Retrieved from https://www.mayoclinic.org/diseases-conditions/depression/diagnosis-treatment/drc-20356013
3. Harvard Health Publishing. (2021). Exercise is an all-natural treatment to fight depression. Retrieved from https://www.health.harvard.edu/mind-and-mood/exercise-is-an-all-natural-treatment-to-fight-depression
4. National Institute of Mental Health. (2020). Depression basics. Retrieved from https://www.nimh.nih.gov/health/publications/depression
5. American Psychological Association. (2019). The importance of social connections. Retrieved from https://www.apa.org/monitor/2019/05/ce-corner-isolation
6. Neff, K. D. (2011). Self-compassion, self-esteem, and well-being. Social and Personality Psychology Compass, 5(1), 1-12.
7. Mayo Clinic. (2022). Stress relief from laughter? It's no joke. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456
