Depression Protocol
“Depression Protocol” might be an odd phrase and if you haven’t read my book, it might not make sense so let me take a minute to explain. Sometimes when we experience a depressive episode, thinking about how to get out of bed and live is completely exhausting, let alone actually doing it. So, to make it easy on myself, I wrote myself a “Depression Protocol,” a list of things that I have planned out ahead of time so that when a depressive episode hits, I pull out my ready-made list and work my way down the list.
Sometimes it doesn’t work and that is a day for giving myself the gift of compassion. But sometimes, it does work and helps me get myself out of bed and not have to think about what’s next, only look at the next time and keep myself going. I have listed out some suggestions of what I do personally, but if these don’t work for you, that’s ok! We are different people and not everything is going to work for everyone. Take a few suggestions that work, tweak some others and leave the rest. This is a tool for you, that you can customize yourself. If you need help getting started, contact me and we can work together to get something sustainable going. I have included a free print out at the bottom for you to write down your own and hang it up at home!
Mental Care
Sit outside to get fresh air or sit in direct sunshine: 20 minutes is best, but if you can’t do that, try 5 minutes. Or 3 minutes. Whatever you can do is enough.
Drink coffee: Or tea or something delicious that gets you out of bed. A Starbucks latte got me out of bed for months at one time.
Meditation: Pick a depression or tired based meditation; I have a tab on this website that gives you a few choices to make it easy for you, but Youtube is also a great source. Sit with your legs up against up the wall and your back flat on the floor. This helps with blood flow and bonus is you’re lying down! Hearing someone else’s voice leading you through your thoughts and focusing on your body enables release and encourages focus on something else other than the way the depression is making us feel at that moment.
Journal: I hesitate to put this on the list since this is can be a hit or miss. Sometimes dumping out all your feelings and thoughts about how you are feeling in that moment is therapeutic. Sometimes, all it does is get you more entrenched inside your head. I usually save this one for when I’m feeling a wee bit more looser gooey. If you need journaling prompts, you can sign up for my newsletter and I include a few in there.
Pick a hobby to focus on for 20 minutes: If that’s too many minutes, try 10 or 5. Put on a timer. What makes you feel passionate on a good mental day? What makes you feel alive? If you don’t know yet, that’s ok. Take your time and explore the next time you have a good mental day.
Fill up a water bottle and drink a cup of it: This helps wake you and your mind up. Dehydration can increase fatigue.
Physical Care
Move the bod! What kind of movement do you like to do? Is it a walk outside in the fresh air? Stretching or yoga or breath work? Is it dancing around to music for 3 minutes? Pushups? 5 squats? Bouncing up and down on your toes? You pick. What is doable in this moment?
Put on Happy/Singable Music: Mamma Mia or The Paper Kites or Broadway musicals or anything you can belt out. Music has such an impact on our brain without us consciously acknowledging that. What makes you want to dance?
Take your pills! : Anxiety meds, depression meds, supplements. Even if you don’t feel like you don’t deserve to feel better or you don’t think they’re working, take them today anyway. The next good mental day, you can always go to the doctor and see if there are better meds that can help you. Don’t stop taking them on a bad day because you are having a bad day.
Sit in the shower: Sometimes cold water helps with inflammation or to wake you up, but hot water helps soothe and comfort. What sounds better to you? You can always take a latte or a cup of tea in there with you too! If that’s too much, wipe yourself down with a wipe or a soapy washcloth. Helping yourself feel clean can support you to get yourself moving.
Eat breakfast: I know you may not be hungry and food may look gross right now, but it will help kick the bod into gear to digest food. This nutures your body, which in turn, affects your mind. Bonus: eat a breakfast that has protein, fat and carbs
Put on clean clothes: If you don’t have clean clothes, no problem. Put on something you feel cute in, it helps.
Brush your hair: One big thing about helping ourselves through a depressive episode is taking care of our physical body when we don’t want to.
Take care of other creatures in your house: In my case, I fill up my dog’s food/water bowls and let her outside.
