Top 10 Depression tips

Process Your Emotions

“So, if you’re mad, get mad!” Isn’t that how the song goes? (I’ll Stand by You by the Pretenders.) Finding healthy outlets for our emotions is a key aspect of processing and being able to truly move on. “Name it to tame it,” is a phrase coined by Dr. Dan Siegel about the power of labeling an emotion to reduce its impact. Examples of this could be journaling or talking things out with someone. Honestly, this step really needs to come first as it is extremely difficult to think clearly when we are feeling very emotional.[6]

Be Aware of Negative and Judgmental Self-Talk

Are you staying late at the office and missing time with friends (or your dog) because your internal critic is telling you that if you don’t get this project done, you are a lazy, underperforming blob of an employee? This type of self-talk is not productive or healthy. You can overcome this by becoming aware of the story you are telling yourself and the judgment that accompanies it. This is the most important step by far. These stories and criticisms we tell ourselves that keep us working crazy hours and provoke toxic anxiety are the same cockamamie stories that prevent us from taking the time we need to take care of ourselves.

Question Your Beliefs

Once you notice the narrative you are telling yourself, take a step back and try to see it for what it is. “Is this really true? Why do I believe that? Is there any evidence to the contrary?”

Make New Beliefs

Rewrite your story with what feels right to you. Luckily, we are our own authors, and we get to choose the things we tell ourselves. It doesn’t sound like much, but the power of perspective and authentic positive thinking can be monumental. It’s healthy to evaluate our internal beliefs and self-talk from time to time.

Be Clear on What You Want

Be clear on what you want and how you’d like things to be different. Do I want to work a zillion hours a week and then be too tired/anxious/grumpy to do anything else in my life? What are my priorities and does my situation now reflect that?

Talk to Your Supervisor

Talk to your supervisor to clarify expectations. Are you holding yourself to implied or self-imposed expectations? Or have they explicitly been set by your employer?

Have a Solid Support System

Having a solid support system helps prevent you from being overwhelmed by work anxiety. They can be your friends, family, life coach, psychologist, teammates, social groups—whoever feels supportive, positive, and encouraging.

Brutally Assess What You Can and Can’t Control.

This step is important as it dictates the actions you have to choose to move forward. I used to wish I would win the lottery, but the time and energy spent on that didn’t get me anywhere. Changing my work hours, taking some classes, and cutting back some expenses did.

Learn To Can

Canning was a large part of home life in the Depression Era. Our grandparents’ canned leftover produce into jams, salsas, sauces, purees, and fermented foods. Perhaps canning appeals to you but you’re frightened of not doing it right? The risk of improper canning is botulism but following reputable guidelines will help keep you safe. Check out this guide to get you started with terminology and supplies. Use the National Center for Home Food Preservation for the latest research-based information regarding food preservation best practices.

Make Your Own Cleaning Products

Many homemade cleaners work just as well as storebought but cost a fraction. Diluting white vinegar in a spray bottle is a healthy produce wash and general cleaner. Considering that a bottle of eco-friendly store-bought cleaner can be over $5 a bottle, you can make MANY bottles of cleaner using a $1 gallon jug of white vinegar.

  • For bathroom tile, sprinkle baking soda and then spritz with the vinegar spray for some foaming action.
  • Keep the modern convenience of dishwasher tablets with an easy DIY recipe.
  • Making your own products can be expanded to outdoor use. This 3-ingredient cleaner is a natural way to kill weeds without all the potentially harmful chemicals.
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