There are a lot of people around me right now struggling with different aspects of mental health — anxiety, depression, postpartum, and everything in between. For some of you, this is the first time you’ve experienced it. For others, this has been a lifelong struggle. Still others see it come and go depending on what stage of life you’re in.
First things first — I do not say any of this from a place of judgment or on any type of pedestal. I still have a lot to work through and hurdles to overcome in my own life. I still have days when I feel hopeless and can’t seem to get out of bed.
But since starting EMDR in 2016, I’ve spent the last few years finally, finally, finally getting my mental health to a place where it’s well-managed enough that I no longer feel as if it’s dominating my life.
I want to make sure that everyone else out there who is in a dark or scary place right now knows that it can be temporary and there is hope. You do not always have to feel like this.
So here’s a list of my personal advice and recommendations that helped me find my way through the scary maze and still keeps me grounded when I feel the dark cloak of depression or anxiety clawing its way back into my life —
- Surround yourself with friends and support people, even if that means a barrage of texts or emails or “virtual” friends online. Never under estimate the power of community with people who share your interests on message boards, discord groups, fan fiction sites, etc. If you have the energy, do some one-off volunteering for a cause close to your heart.
- Find a therapist who listens and is helpful. Some people benefit greatly from simple talk therapy while others need a more hands-on approach like Cognitive Behavioral Therapy (CBT) or Eye Movement Desensitization and Reprocessing (EMDR).
Remember: Therapy is like dating. It can take a few sessions before you know whether or not a therapist is right for you, and there are tons of different therapy options and types out there.
If the person you’re currently seeing isn’t helping, it’s okay to move on to someone else. This happens all the time so don’t be afraid to “break up with” your therapist.
- Obviously I’m not a doctor, but don’t be afraid to take meds. Most therapists works with a psychiatrist who can write prescriptions, and many PCPs can also get you started on something.
Give the pills time to work. It may take years before you find a pill or combination of pills that work for you. You may have to change pills from time to time. This is okay.
- Some days “your best” is simply feeding yourself. This is okay, just don’t get stuck there.
- It’s okay to prioritize things that make you feel happy over things that make you miserable. Watch your favorite movie instead of cleaning the bathroom. Eat ice cream instead of a salad. Wrap yourself in a blanket and read your favorite book instead of going to the gym. Again, just don’t get stuck here.
- If you’re dealing with uncertainties regarding your health or a loved ones health/ job issues/child issues/a new baby, try to make peace with the fact that you’re in transition and things will feel weird and “off” for a while. Take it 1 day at a time, 1 hour at a time, 5 minutes at a time. This is okay.
- How do you “take it one thing at a time?”
I agonized over this for decades. But sometimes it’s quite literally reminding yourself of what you are doing IN THAT MOMENT so other scary thoughts can’t creep in.
“Right now I’m showering. Right now I’m eating cereal. Right now I’m grocery shopping.”
- Adopt a calming or positive mantra. A therapist can help with these and there are plenty of self-help books and websites with calming phrases you can say to yourself on a regular basis.
My go to phrase, when I’m having a panic attack, feeling nervous, or simply trying to fall asleep is, “I am safe, I am calm, I am quiet.”
- No matter what you’re dealing with, allow yourself to feel ALL the emotions — the uncertainty, the fear, the hope, the anger, the excitement. Mood swings are a normal part of anxiety and depression. This is okay.
A few other more simple, actionable ideas that always help me feel better or get out of a rut:
- Visit someone who has a pet or ask someone to bring their pet to you. Science has proven that something simple like petting a dog, cat, or even a bird relieves stress and releases dopamine and serotonin.
- Get a happy light. I have one similar to this.
- Essential Oils. I know the craze has sort of died down, but there is nothing like a quick whiff of lavender to bring anxiety down a notch. Use with a diffuser if you’d like or simply sprinkle some on your wrists, neck, or chest. Here’s some of my favorites:
Chill Pill
Clary Sage
- Try The Calm app. My husband downloaded this years ago to help him sleep when adjusting to working different shifts and still uses it to this day. I also find it helpful if I’m tossing and turning for some reason.
- Find some soothing music. I use Pandora because it’s free (with ads). Some of my favorite stations for relaxing:
Classical Relaxation
Rain Radio
Instrumental Chill
Nature Sounds
- Watch your favorite movies or TV shows. Read your favorite book or magazine.
Other Quick Links:
Remember: Someone Loves You
This should go without saying, but I am not a mental health professional.