Ascent Healing

This is the time of year that is hard for many people including me because of the decreased sunlight. This makes some people depressed who feel fine the rest of the year or it makes it worse for people who already struggle with depression.

There are several things that help with depression but one of the big things standing in the way of doing those things are a lack of motivation which is a big symptom of depression. In this battle against depression, we can’t afford to let low motivation dictate that we will be miserable for the season. Even if we don’t like doing the following coping skills, I have realized I can’t afford to NOT do them! My depression affects other people: family, clients, anyone I come in contact with. I owe it to them and myself to do whatever I can to fight this stupid time of year!!!!! That means I need to:

Use a SAD light (a special light made for Seasonal Affective Disorder). Talk to your doctor about how to use it and for how long each day. I use mine for 30 min to an hour a day.

Write in a journal. I had a therapist once tell me, “I’m only going to say this once. People who write in a journal get better. Period. If you want to get better, you will write in your journal.” Research has shown that writing in a journal is super helpful so just do it!

Exercise!!!!!! I know. No one, well, almost no one, likes to exercise. But again, research has shown that aerobic exercise 3 times a week for only 30 min each time will decrease depression as well as an antidepressant. I don’t like exercising. I also know that I can’t afford NOT to exercise if I want to fight this stupid depression. So do it!

Hobbies: What is your hobby? Mine is art. Whatever brings you joy, as long as it is healthy (not talking about destructive addictions here), do it! Even when you don’t feel like doing it. Make yourself do it. Depression makes things that are usually interesting feel blah…. But you will usually feel a little boost if you make yourself do it anyway. So do art. Go skiing. Play with your pet. Collect Pokémon cards and look through them. Read your favorite book for the 20th time. Whatever it is. Do something to have fun.

Take your medication as prescribed. Talk to your doctor if you feel like it isn’t working. Never stop medication by yourself without talking to a doctor first, especially mental health medications. Also talk to your doctor about checking your vitamin D, B12 and other levels which can effect depression.

Connect with others. Do something to connect with other people such as service, just talking, or even connect spiritually with a higher power if that is your belief system. Remind yourself that you are not alone.

Take care of basic needs. Make sure you are eating properly. Getting adequate sleep. Taking care of hygiene. Depression makes us not want to do anything. We may feel like not eating or over-eating. We may want to stay in bed or can’t sleep at all. (Talk to a doctor if this is the case). A bath can work wonders on feeling refreshed and uplifted.

Talk to a therapist if you need extra help. Its not weakness to ask for help. It takes courage and strength to admit you can’t do everything yourself.