Things that Help When I'm Depressed

Help others

• I can’t focus on work. Okay, I’ll make a gift for a friend. Or I’ll message someone a compliment. That’d be useful.
• What would a perfect friend to help me through this be like? How can I be like that for others who need me?
• Do I have a classmate, coworker, friend, or relative I like and haven’t reached out to in a while? Let me send them a quick message to just ask ALL ABOUT THEM + THEIR LIFE.

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STOP thinking

• Do repetitive motions. Stirring something while cooking, doodling with just one shape (ex. circles), go running, etc.
• Say tiny details in your head. Ex. “I see a brown door. I see a green plant. I see four squares on my checkered shirt.”
• DETACH yourself from negative thoughts. Say thoughts out loud/write them down AS IF they were science observations. Ex. “I notice worrying thoughts about… I notice I was daydreaming about…”

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This moment is temporary

• I’ve had worse moments in the past. I’ve gotten through those.
• I’ll have worse moments in the future. In my present sadness, I’m practising how to get through those.
• I’m changing, others are changing, and the world is changing every second, minute, hour, and day. My sadness eventually HAS to fade away.

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Inform myself

• Search up: “I feel…” and notice how many others go through similar things. This is normal.
• Then, research helpful articles/strategies to address the emotions I identified. Don’t just read. WRITE down what I learn.
• At a later time, re-read what I wrote down and plan one tiny ACTION that helps.

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My self-care strategies:

• I LOVE to learn. I can watch a 7-minute TED talk and suddenly be excited.
• I LOVE nature. I can look at stars for a few minutes at night or water in a creek during my run, etc.
• I LOVE my friends. Even a single email or text message makes me feel connected to them.
• And I can always discover new self-care ideas! Ex. I recently learned that I liked to play Catan by trying it online.