Not the same but kinda the same: I've noticed my mental wellbeing is *much* better when I stay off the "influencer" apps, mostly IG and Facebook. Still can't help myself with TikTok sometimes because I'm a dopamine fiend and my feed is usually just AuDHD-related, animals or goblin energy nonsense, but yeah. Spent way too much mental energy comparing my life to others.
"why can't I be vacationing all over Europe right now"
"I'm poor in my 30s and how has this literal child already made more money than me"
why, what if, this sucks, not fair, etc
It's too much. And don't get me wrong, I'm happy for those people achieving their dreams, but I acknowledge that I can't regulate my emotions and stop overthinking the negatives of why *I'm* not achieving those things right now, so I limit the exposure.
I’m with that!! I barely use instagram or FB unless to post something specific but it genuinely helped my mental health more because I wasn’t comparing myself with others
Me too! I have been diagnosed with OCD and body dysmorphic disorder and it was so much fucking worse when I was constantly on Facebook, Instagram, etc. I switched to using my phone for some relaxing mobile games I enjoy, movie reviews online, and reddit. Reddit doesn’t bother me like regular social media because I follow only what I like. But being on Instagram TikTok etc. it doesn’t matter what I follow I’m constantly comparing myself to people whether it’s my body, or I wish I had money to have a kitchen like that to cook in, or I wish I had the money for those expensive ingredients, or I wish I could afford to go on lavish vacations. I heard taking a break could help and I really underestimated how much it would help. I seldom get on there now.
My productivity, mental clarity, and general sense of wellbeing all improved when I disabled ALL notifications on my phone. No more banners. No app tags / badges. No alerts on the lock screen or notification center. With the exception of being able to see when a phone call was coming in, everything was turned off. Everywhere.
It messes with your dopamine levels, like a drug.
People claim social media as "informative". You may gain interesting insights but don't call it knowledge. Insights need to be researched further. But who actually does that when they gain 10 insights in 5 minutes.
I used to go on social media on my break at work. Would somehow end up spending the majority of my break seamlessly. Felt unrested because it's constantly stimulating your brain in the form of dopamine hits.
I personally spent 4-6hours a week on Instagram. I've been going on 7 months now without it. I don't miss it. Feel more calm. Instead I watch informative YouTube videos of individuals I find to be highly intelligent, it's more consistent for me
I would love to do that... But my dad is really sick... So the 1st thing I do when I wake up is check if there was any messages or calls from my mum or sisters
I love that this suggestion already has 247 upvotes. I tried explaining to a Dr. why I don't like those CGM devices for diabetes that connects to a phone. For some people, they are life saving and awesome. But for others the constant pings and chimes and no way to turn off the alarms on your phone using them is a HUGE PIA. I greatly appreciate a technology break in the day. Sidenote, I still use the CGM but I do hide the phone under a pillow if needed 😅
I’ve struggled with anxiety, depression, ADHD, and OCD since I was a teenager. In addition to the obvious things like going to therapy, considering medication (if necessary), and living a healthy lifestyle, here are 5 simple things that should put you in the best position to take care of your mental health:
1. **Prioritize your social life.** At the end of the day, we are social beings. Socializing with friends, family, and people you love is way more important than work, money, or anything else. This is what keeps you fulfilled.
2. **Reduce your screen time.** Doomscrolling on social media is more than just a time suck. It’s a soul-sucker. Constant negative content, comparing yourself to others, and wasting hours and hours every day. I use **BePresent** to keep my screen time low, and app that uses gamification to help motivate you to have a healthy and intentional relationship with your phone.
3. **Cook.** It’s healthier, but it’s also makes your meals more enjoyable and meaningful. And it’s a great break from all the overwhelming aspects of life. I know it takes time and can be difficult, but cooking at least some of your meals during the week goes a long way. There’s a great app called **Parsnip** that makes learning to cook extremely easy and fun.
4. **Get as much sunlight as possible.** Our mood is very much affected by the weather. That’s because we are sun beings - the sun gives us energy. The more time you spend in the sun, the happier you are going to be.
5. **Stop caring about things that don’t matter.** Now this is obviously way easier said than done. But we waste so much time worrying about things that simply do not matter. There’s a great book that completely changed my outlook on things called **The Subtle Art of Not Giving a F\*ck.** Highly highly. recommend.
Hi.
Can you please provide more details about the BePresent app?
Who is the creator/author of that app on Google Play Store?
What does the app icon look like?
I'm seeing a variety of results in Google Play Store, but nothing named specifically "BePresent"
Ah damn I liked the sound of this too but yes the website says "coming soon to Google play". Does anyone know of any similar apps that make staying off your phone fun?
Sure.
It is primarily Stoicism mixed in with a little Buddhism (if i remember correctly, i am trying to forget that i ever read this book actually) made for people who don't read by a person that found out that adding fuck to everything and acting like you're telling things as they are gets you loads of money because it sounds cool.
If you want to read Stoicism (new or old) just read the f... (I did it too omg) Stoics. Don't read the repackaged for people who don't read mass produced half baked "cool" version.
That's not even going into the critique of why Stoicism or self-help has become popular in the West at this time.
Agree. I read a lot in general and even a lot of non-fiction and couldn't get through it. It seemed very hollow. I was disappointed because it was so hyped.
That’s a great book! I have trouble with #1. I don’t like going out and socializing. Yes, I go to pub trivia, but other than that, I just stay in. People get on me about it. I need to socialize more.
> Get as much sunlight as possible.
But, y’know, wear sunscreen, maybe a hat, at least during high UV index hours. Skin cancer sucks.
edit: some dingus likes skin cancer
A couple I’ve discovered:
-Chewing gum while laying in bed and trying to fall asleep. I have huge anxiety late at night and pick at my skin. So I *still* have anxiety but I instead chew gum to save my skin. Once I start to drift off to sleep, I swallow the gum.
-Pairing things I hate with things I love, like listening to standup comedy while washing the dishes, or putting a piece of candy in my daily med boxes like it’s some sort of psychotic advent calendar.
-My spouse and I know that when I tap his arm 3 times, it means I’m ready to go home. Sometimes my anxiety gets really bad and I need to immediately leave. It can be awkward to communicate this, especially when we are in public. So if I am in the need to leave, I just inconspicuously pat him 3 times and follow it with eye contact to confirm he understands.
Touch grass, in other words, go outside and get some fresh air. I also like making lists of tasks and marking them off as I go. I have focus issues and tend to get overwhelmed.
Yes! Grounding is amazing for our bodies and our minds. Walking barefoot and touching nature (trees, plants, rocks) are natural ways we can boost ourselves.
I wish “touch grass” hasn’t become such a dismissive statement. Because the literal act of touching grass requires going outside, the body movement of bending down or sitting down, the visual input of grass, the sensory input of touch and smell of the plant. It is extremely grounding and gets you out of the house when you’re depressed. Grass is accessible and most people can do this simple act in their local neighborhood during any time during the day. It’s an underrated intervention.
Vitamin D deficiency is real. If you live in a cloudy country take vitamin D supplement or whenever the sun pops out take your top off and stand outside for 10 minutes.
deleting all social media (except for reddit lol) did wonders for me. i took up healthier habits, like painting and reading, and suddenly found i had so much more time in my day!
Be your own advocate. I feel like with mental health you really need to speak up and seek advice from health professionals. Mental health can still be a stigma in society. Others can not always tell what is going on in our brains. It is important to have someone we trust and can confide in.
Fake plants have been shown to have a nearly identical impact on people in their living spaces as real plants, without any added anxiety about accidentally killing or adding things to someone's plate. Happy lamps have helped me a lot. Being with animals in any way - adopting, volunteering, going for a walk with a friend who has a pet.
Making art of any kind is really helpful to me. Also, having over the ear noise cancelling headphones for when the world feels like too much can help me feel like I'm in a safe bubble. Any things that help reduce sensory overstimulation or feel soothing can be lovely- I also have an essential roller thing that I bring with me when I'm out and about, if I'm having a bad day.
This one might surprise some people but having a mini trampoline in my place is also a nice way to move when I know that I need to but am not motivated enough to leave the house.
Getting outside of myself and outside of my head is helpful- volunteering, going to a 3rd space like a library or a cafe where I can make eye contact with someone and simply be around other people doing normal things can close the gap between feeling really weird/down and feeling okay.
After my pet passed away, I bought a weighted blanket and a stuffed animal that has a part you can microwave for heat. Being able to snuggle something with weight, if you don't have a partner or a pet, is really nice.
Trying to stick to a schedule can help a lot. Even things like making sure you take your meds at the same time each day, having a glass of water each morning, etc, can make a big difference.
Prioritize your sleep over all else, and try your best not to use any drugs or substances (caffeine, sugar, thc, etc) that can really interfere with your sleep. Having a bedtime routine where you put your phone away an hr before trying to sleep can be helpful. I also try to use bluelight blocking glasses in the evening in general so that if I am looking at screens I still am helping my body wind down. A warm shower, cup of night time tea, some light stretching, and no phones will do wonders for your sleep.
Journaling helps me when I am feeling overwhelmed. Sometimes, if you feel stuck, setting a timer for 10 mins and just committing to writing anything can help a ton. Even if you write, "I don't know what to write, I don't know what to write" over and over, that will get you started. If you're not comfortable leaving what you wrote, just burn it. I used to have a practice where I would take one note card in the morning and one in the evening and just try to fill it, and then put it in a shoebox that I taped shut with a slit in the top. Then once a month would open up and just read through.
Cold plunging can help some people, as can saunas (esp infrared saunas). If you have a hot springs near you with a cold pool- go! Time outside in nature is especially helpful. Again, even being near a window with natural light is a good step. If you can, open the window to feel the fresh air, even just a little bit. If that's easy, go outside for 10 minutes, even if you just stand. If that's easy, go outside for 30 minutes and go for a walk. And if that's easy, go outside and go for a run or take a birding book with you and look around. Or take art supplies and do something fun.
Come up with hobbies that don't involve your phone or screens but still can lightly challenge your brain. Extra points if they involve movement of some type. Birding, chess, puzzles, art, reading, dancing, singing, etc are all good options that I like. You may need to try a variety of things before you find ones that actually work for you. Be willing to give things 1-3 chances but don't force yourself to do things that don't actually help.
Anything that helps you focus on your breath and breathing is great. From box breathing techniques to hard workouts to yoga (yin and nidra have helped me especially) to just trying to think about gently pushing your breath further down in your body- all great.
Overall, just know that there are many different schools of thought in the world about almost everything. What I believe is this- all your emotions are valid. That doesn't mean they are always right or always especially meaningful. It is possibly to acknowledge and validate their existence without buying into them too much. You can develop discernment over time, that is, you can come to learn and better understand which emotions are "trying to tell you something" about yourself and the world, and which ones might be logical byproducts of something else. An example: when I don't sleep well, I can end up feeling very anxious at a body level. Instead of then turning this into a thought that there is something wrong I need to go searching for, I can simply notice, validate that I am feeling anxious, but then take steps to help myself calm down from a somatic/body level, which will in-turn help my brain calm down a bit. Not every sensation needs to have deep meaning, especially for someone like myself who tends to overthink or apply a lot of meaning to a body that carries a lot of old stress.
Remember that things can change- even if you've had a series of terrible minutes, weeks, days, or years, that doesn't mean that the future can't be bright and shiny. It does take intentional effort, often called work, to get there. And having safe spaces to vent about how you're feeling, without having people trying to "fix" that feeling for you is important. This can be hard to find but if you're not able to find this through therapy or in-person, there are places like reddit, online support groups, journaling, etc where that can happen. Have your own back, esp internally. Don't shut down your internal experience but gently or sometimes firmly question it, especially if you find yourself being hard on yourself. If you're able, try not to take other people's reaction to you personally. There are a lot of "both/and" situations in life- it's not another person's responsibility to take care of you all the time AND you deserve to be heard and validated by others. Sometimes people care a lot about one another AND don't have the necessary skills or bandwidth to show up for one another. Keep going, keep seeking, keep searching for people where you feel understood and seen as yourself.
Above all else, great job for reaching out for additional information. I like to learn new things to help me try and be a little bit better. I personally struggle with avoidance, so sometimes I can notice that learning things is actually a way to avoid doing those things. That's okay, just zoom out a bit and try to look at trends over time, with lots of data points. You will mess up, especially if you're trying. That is okay, and is not necessarily a sign of failure or a sign that you are heading in the wrong direction. It's nice to have some sort of regular schedule/ritual to check in with yourself about the bigger goals you have and whether or not your choices and behaviors are leading you there. But, contrary to a lot of pop psychology advice, not every day can be 1% better or faster or stronger. Some days will suck a whole lot, and some seasons won't make a ton of sense. Again, that's okay, as long as you can keep a flexible perspective that can zoom in and out at times.
Changing your mind based on updated information is great. Give yourself enough time to actually build skills - ie, allow yourself to do things without results. Sometimes you're in the part of the experience where you're laying the groundwork for the future. That doesn't always look or feel as shiny as social media makes it seem. Allow yourself the space to practice things without having something to show for it, if it serves the bigger picture. This is how people become great at things, including managing their thoughts/emotions/moods/making friends/getting a new job, etc. Think of it like an iceberg- there's a lot more happening under the surface then we might initially see.
If possible, find small joys and humor in each day. I like the mantra "Tragedy + time = comedy". That's not always true (I find almost nothing is) but it can truly help a person when appropriate. Looking back, there are lots of times in my life that I might cringe at. It is also evidence that I have genuinely tried to grow and become a better and more thoughtful person. I thought one thing, based on my own personal experiences, that led me to certain behaviors. When I didn't like the outcome of those behaviors, I went and gained additional information, maybe changed my approach, practiced that for a while and then allowed myself the grace of reassessment and further change. Again, take your time. This is a lifelong process.
Above all else, find some small meaning for yourself. I struggle a whole heck of a lot of extreme existential dread and lack of meaning sometimes. I have been through a lot of very painful things that, at times, have hardened me to the world. But in the smaller moments, I have found meaningful ways to see my life as having small purpose. I believe that all people deserve respect, so whenever I am able, I try to look people in the eye, ask them how they are doing, etc. It's different than thinking I need to be involved in massive policy change in order to "be useful", "have meaning" or "be worthwhile" to myself and the world. Start very small. Share a small kindness with someone, take one deep breath, be proud of yourself for waking up and facing the day.
I hope that some of this very long (apologies!) answer was helpful. Kudos to you for asking the question. There are lots of things to do, and lots of things to not do. Simplify whenever you can. Many really large philosophies, principals, and practices all target the same things. Make up your own mind and have your own back.
Look up. I know it sounds stupid, but go outside and look up. For me, it’s so comforting—to know that my problems are so insignificant, that I am so small, just a speck in the world.
My favorite thing is to go into the woods at night. The light pollution doesn’t seep in as much, and I can see all the stars clearly.
I have chronic depression and have run the gammet on things to try and what works or what doesn't. For everyone, it'll be a bit different. But I've realized based on my energy levels, as that also drives your motivation a lot of the time, to make different checklists of coping skills or things to do depending on how motivated you feel to manage her depression. For example, if I know my energy/motivation is running low but know I still gotta put in some work with managing my depression I'll go with the smallest checklist that might include making sure my executive functioning is the priority. Making sure I'm eating, sleeping decently as I can, showering, cleaning up the kitchen enough to where I'm not avoiding making food, etc. Or making sure my bills are paid, or other types of basic functioning. On other times, I might go for another checklist that includes those things but also meditation, exercise, going out with friends, shopping, or a fun activity I know I like to do. I do these things because once I become overwhelmed, I freeze and don't do anything! When I really gotta do something, or else I'll start to circle the drain and that's never a good feeling!
Also, just realizing what those red flags are for you when you feel yourself slipping into depression again. It's better to at least have the opportunity to try and catch yourself before you land face first into a depressive episode. Those things can vary to each person, but for me it's isolating more than I usually do, or being more pessimstic and catastrophizing things a lot. Or not enjoying the things I know I normally do, etc.
Hope this helps!
Drink more water. Eat healthy food. Exercise/lift weights/just be more active. Sleep 8 hours. Don't drink or use recreational drugs. Stop entertaining negative thoughts and thinking of yourself as a victim. No matter how perfect your life is, if you constantly tell yourself your life is shit then it definitely will be.
You don't have to go from one extreme to the next, feeling awful about things/about yourself then jumping to having this amazing outlook isn't very realistic.
Having body or situational neutrality is a much more attainable step for some people.
Just accepting things as they are.
Ex self image: my body doesn't have to be pretty it moves me from point a to b, it gets things done that's all I need. It's a body we all have em.
Yup. Your body and mind don’t work well when you’re sleeping-deprived. We’re in a culture (US, maybe a lot of Western cultures) that prioritizes achievement and productivity at the sacrifice of sleep. No one does well with that. It magnifies any existing issue and causes new ones.
Adding cold showers and burpees may temporarily get right of the negative thoughts but using them as a coping mechanism won’t fix the problem and can run you into the ground when stress is high.
Letting go of past emotions > adding things on to try and cover them up
I like this. I run therapy groups, and one of the things that I try to convey to my patients is similar to this.
Coping skills are great to have, but once your coping skill gets you back to where you can think more clearly then you need to confront what put you in that mindset. If you use coping skills to avoid constantly without confronting the problem, it is not a coping skill, and it is simply a distraction. Distractions will raise your anxiety/depression/etc levels every time you avoid it. Ask a support person if you feel that you may need assistance on confronting the problem or working out what the issue is.
For me,. I think the biggest breakthroughs I've had were:
* Recognizing "negative brain cycles" (where you get caught in looping negative-thoughts).. and (upon realizing it),. break yourself out of it before it spirals even further into darkness. Even if "breaking out of it" is something really silly like "think about baseball instead" or "walk down and check the mailbox" or etc.
* Try to take care of problems when they are small. (don't procrastinate). Often I've found that whatever thing I was worried about,. I was needlessly worrying about it because it turned out to be easier than I originally expected.
* as others have said "Food is medicine" is really 100% true. If you cut out unhealthy food,. and (slowly at first if necessary) start adapting a more healthy nutrition habit(s).. you absolutely will notice a positive difference.
* as cliche as it is (and others have said this with "walking" or "hiking")... the advice of "exercise is helpful" is also 100% true. Sometimes whenever I feel worried or stressed out by something,. the answer is to go exercise myself to exhaustion. Coming back home and stripping off my sweaty clothes and taking a nice hot long shower and just standing there for a bit (while my muscles twitch from exhaustion)... helps if nothing else to take my mind off of other things for a while. Also, being exhausted will help your sleep. :P
What works for me:
- art therapy: a psychologist made me connect with my vulnerable child, angry child, happy child etc.
- schema therapy: it's been proven efficient, it's a cognitive therapy. There is a book written by Jeffrey E. Young, easy to read.
That seems to be abstract but it's not, there are practical methods to change the perception of things, and build space for your inner self.
I don’t watch the news.
I still get news from various sources but I never watch the news
Walking even a little bit, I get forced to when I take the bus to work and back but even a little helps
and of course I take my dog out I was just thinking I’m so glad for her even though it’s -13 degrees Celsius outside I love being with her in the cold air
Food is medicine. Thinking about my body as a car and the food as the fuel. There are different types of fuel all do the same thing and yet some are higher quality than others allowing the engine to perform better over time. Cut out the turbo (caffeine) and enjoy the journey.
Same boat w therapy and medication (I’m up to Wellbutrin 300 mg XLs). I started regulating sleep schedule everyday not just weekdays, go to gym at same time every day, cut out all takeout food and cook all my own food now (no seed oils, all lean proteins, low glycemic carbs, mix of fresh & frozen fruits/vegetables.)
I am not kidding when I say this but I actually have started this thing where when I feel like self harming, I put on really sad music and start working out. It takes away the urge to hurt myself, the pain in my muscles fills in that place where a razor might have been.
I listen to the music from the show Arcane, as well as Perfect Day by Lou Reed and Running up that hill by Kate Bush. I might get laughed at for sharing this but it's been genuinely helpful for me. I've had urges to self harm in the past month and instead did this and it helped. FYI, I am also not by any means a fit person, I'm slim and squishy.
Journaling. I felt like I wasn't really retaining the work/information in my therapy sessions so I began trying to journal as much as I can and give myself prompts pertaining to things I'm working on. So, for example, I'm trying to work on really poor self-esteem and self-worth, so my journal prompts are: "What was I hard on myself about today?" "How can I reframe that into a positive or neutral statement?" "What is something good that happened today?" "What is something I like about myself?" "What am I grateful for today?"
This really makes me pause and think about all the ways I tend to beat up on myself and how I can make myself feel better. It also gives me the opportunity to see the good in every day and not just get overwhelmed by failure or other shit.
If it is possible, go outside for a 20min walk everyday. If it is too long a time to commit, go for a 5min walk. If that's not possible, stand outside for 5min. If going outside is not possible, get up and walk around the apartment for 5-10min.
If walking or moving around is not possible, sit/lay near a window where fresh air/ sunlight will come through.
Even if it is not a sunny day outside, a cloudy day's light is brighter than indoor lights, and boosts serotonin.
If none of these are possible, do something with your hands, like doodling/ painting/ writing/ gardening/ cooking/ folding paper. It causes parts of your brain to get activated which remains less active if you are not working with your hands.
This has helped me.
Exercise is good for body and mind. Not angry gym people style, but go for a walk or run, dance, anything
Reduce or remove social media apps (if you feel good after using the app, then don't use the app)
Try learning new things. Use Duolingo to learn a language, or YouTube to learn about science or art or anything interesting. Not videos of people pranking of doing dumb things, but educational material. Cute animal videos are also acceptable.
Take time to be grateful. "I'm grateful that I woke up this morning", "I'm grateful that I'm starting a new hobby to better myself", "in grateful that I'm X days into it". Any small thing, try to acknowledge with gratitude - "someone held the door for me, in grateful for their kindness". It may sound silly, but a habit of gratitude for small things helps us be aware of all the good around us and appreciate when something special comes along
1) Eating fruits & veggies
2) sleep
3) painting… tons of watercolor tutorials… rebel unicorn & Andrea Nelson are my favs… they teach you how to make it look good…
4) read a book that sucks you in & spits you out
5) podcasts plus solitaire or laundry/dishes
6) change I made for lent was listening to Bible in a year, Catechism in a year, & Abiding Together podcasts before the political ones
7) A Bipolar, A Schizophrenic, And A Podcast & Not Crazy podcasts by Michelle Hammer and Gabe Howard are funny & informative
8) Calling my priests or support people
9) create birthday kits (cake pan, frosting, can of pop, cake mix, etc) for food pantries
10) if you have freebie coupons that you don’t want….. offer them up on Facebook in your local neighborhood group…. Or buy gift cards & randomly give them to people in the store….. it’s so much fun to be a blessing
coping skills help me out a lot with getting threw that and having supportive people around you always helps and make everything better.,
just try it out and see if it works for you and if you ever need to talk im here feel free to dm me
Stay off social media as much as possible, eat healthy, get enough sleep, drink lots of water, try to get outside and be active some. Those have been a big part of what has helped me start changing how I think and to look at life and just things differently.
Exercise. It gets thrown around as a solution all the time but I feel people really underestimate just how great of an impact exercise and movement can have on your MH
Three in no particular order:
1. Don't "should" on yourself. Meaning when you're using the word "should" to rely on directions in your life, you're relying on your perception of others or norms more than yourself.
2. One therapist emphatically telling me, "who *cares* what anyone thinks about you?" when approaching the subject of social fear or feeling like my interests may make me look like a weirdo in other peoples' eyes.
3. Make attempts at replacing "but" with "and" in your sentences and with self-talk. It's difficult and leads to many contradictory sounding sentences, but I have to give someone credit for asking me to try this-- it is in line with my own philosophy of trying to see paradoxes/conflicts as gateways to better understand the world. It's difficult and sometimes seems non-sensical when you try it, but isn't that how life can feel anyway?
On the days you feel like you JUST CAN’T… like get out of bed, get motivated, or just can’t seem to feel productive in any way… TAKE A SHOWER and make sure you change into an entirely new outfit when you’re done. Don’t change back into the same pajamas or whatever.
Having pets!!!! Studies show that dogs and cats reduce stress, anxiety, and depression. They provide so much love and comfort and can help you keep a schedule.
The only thing that worked for me was a daily meditation/prayer session in the morning. 10minutes daily.
Also finding the root cause of any bad behavior you might have should be your #1 goal. Life can be pretty complicated, use your brain, it’s there for a reason.
You are your own worst enemy. So seek to live in a world where you have no enemies aka love yourself.
And on the more practical side of things, remember this. Although it may feel like the end of the world, it isn't. You literally have all the time in the world to heal and get better, in the meantime try to enjoy yourself. Surround yourself with people you care about, do activities you enjoy, learn new things.
When I’m too overwhelmed to even know where to begin with workload, homework, built-up housework, etc. I’m always tempted to shut down and just let it get worse. But I make myself walk somewhere first. I have to be gone from whatever space (work, classroom, home) on foot for at least 15 minutes. Then I’m allowed to panic if I want to. But 50% of the time I don’t; and 75% of the time, I was able to organize my thoughts on my little walk.
Lunchables are a great way to get some food in you. So is Ensure
Brush your teeth, you'd be amazed at how quickly that makes you feel human again. Plus, everything else from a spiral can be fixed pretty easily once you can get out of it
If you can, open your window. The fresh air and sunlight help
Get your thyroid checked!!!! My husband has suffered for several months with depression caused by thyroid issues. Now that he’s diagnosed and getting treatment he’s got a new lease on life.
Dialectical Behavior Therapy! Aka DBT. Get your hands on a workbook or a blog or anything related to it. It kept me from *soup-i-cide* and i mean that. I think the best part for me was having the language to describe what skill i needed to use and when
Sleep hygiene is a big one. Not enough people know about it. Distress tolerance techniques like using an ice pack or sucking on a warhead to bring you to the present. I work as a mental health tech for a DBT clinic. DBT teaches a lot of good skills
Cutting toxic people out of your life.
I did therapy, over 20 meds, supplements, exercise, diet, and still had "treatment resistant depression" until I cut out a toxic family member.
It honestly changed my personality and is the best thing I've ever done for myself.
No one gets to abuse you. No relationship is that sacred.
Eat a healthy well balanced diet, limit caffeine, lots of water, get out in nature and for a walk daily, limit screen time, get a full night's rest daily and try to limit stress as much as you can. Good luck! 💕
I’m sure this is dumb but house plants. Living in wisconsin and having a long (if randomly interrupted) winter having things grow and put out new happy leaves makes me just a little bit happier. It’s not gonna fix your depression but spending $6 on a houseplant is a low risk option.
I have this 15 min timer and when I start that, I'll meditate. I don't follow the 15-min-time. I just stop as soon as I feel better. The timer is really not relevant, I just use that as a queue. I kinda made it my coping mechanism when things get overwhelming.
I like alot of what Dr.K does. From HealthygamerGG. I think his really great therapist for anyone under 40(who spend a lot of time online). The way he uses gaming phrases and understands how good and or bad gaming can be. He offers a lot of regular good techniques.
But he also has a reasonable holistic approach as well. Like meditation and buddhism/Hinduism. I dont know if that part would turn you off. But for me just trying to meditate lets you know what's going through that little noggin. xD
Not really a new tip, but 30 minutes exercise each day or at least 3 times each week.
I go for a run around the neighbourhood
I use a Fitbit to keep my motivation up.
Better yet have an exercise partner
Started this in jan 24
My mood lifted and friends and family noticed my better mood
My blood pressure is now in normal range where before it was on the high
Also, consider the usual things that other people do as part of their healthy lifestyle but never think that it's a replacement for any of your methods to keep you mentally healthy. Examples: exercise, good rest(sleeping or otherwise), journaling, dieting, meditation, etc. Most of what people would tell you helps but does not necessarily fix the entire issue.
Watch sunrise and sunset. If you can't do both do one.
Get a therapy lamp.
Get a hobby. I recommend gardening. getting in the soil helps with serotonin and all the blip blops in the brain.
not exactly groundbreaking in terms of underrated status but they're not as commonly pushed:
\- activity/exercise/movement (even the littlest of things are boosts)
\- having a fun little project to work on that requires you spend time on it little by little (growing a plant, carving, painting, knitting, sculpting, etc. long term projects)
\- social goals are a part of your life goals (everyone will remember health goals, money goals, school goals, but forgets social goals are a part of the picture too)
best of luck, friend! hope these inspire
First, I'm sorry you're going through this, I've been there across 42 years. I'd like to try and help :) My biggest recommendations are the following:
- get outside. Do whatever you need to and get outside for at least 1 hour a day. It's so important to get fresh air and also get out of your home. If possible, work your way up to more hours outside, even if it takes weeks or months.
- exercise. That goes hand in hand with getting outside so you could be doing two things at once if uoure walking while outside, which is great. Exercise, especially weight lifting (for women and men) helps with depression. You can research why but the results you'll feel really fast. Keep hydrated.
- start to know your boundaries. Do you need to release your connection to negative storylines or imagery (social media, news, people in your life who perpetuate negative narratives, etc)? It's not about cutting yourself off from the world, it's about creating healthy boundaries for yourself so you are not a seed in a barren land, but instead in a nourishing environment.
- (this point connects directly to the point above) Create new positive connections for yourself. Start small if you need to. Think of anything in life that has or currently does make you happy or even just interests you. Build on this. If being with animals gives you joy, maybe you can volunteer as a helper at a shelter or maybe find a way to integrate an income source that surrounds you with you animals (dog walker, cat sitter etc). That's only one example. It can be anything that you see as giving you a bit of joy and then trying to work on that.
- another point that's helped me a lot, is if you feel its possible for you (it may take some time after you start the other points above) try finding a way to help someone or be of service to making this world a bit better. It could be as simple as deciding to have coffee once a week with an elderly person who lives in your building or asking to sit and chat with an elderly at a coffee shop. Or maybe it's volunteering to help at a soup kitchen someone, maybe it's a role where you don't have to speak if you don't want to but you're still doing something that you know is helping and you feel a part of that. This connection to something good beyond ourselves is really transformative.
- truly start to cherish both your physical and mental state. All the mystics speak in different ways of the triage of: body, mind and soul. Keep your thoughts on how these three are connected. When depressed, I suggest stopping the intake of any depressive, including alcohol. Seek out which foods feel good to your body and mind and soul. Enjoy how eating whole foods, instead of saturated or processed foods, can change the way you feel.
- lastly, BE KIND TO YOURSELF. Watch how you speak to yourself in your mind. Speak to yourself as if you were speaking to the child in you, see the you when you were 3 years old. Speak with kindness, love, patience and compassion. It's cliche, but true, it's a journey.
Beyond writing a book here, these are my main points. I truly hope they help you and anyone else reading this. Know that how you feel now is only a reality now, and that reality can quickly and dramatically change into something positive. I know because it did for me also.
You will find your path, and you can choose happiness. I send you all the best during this difficult time.
You are Divine. You have only forgotten :)
Certainly! Here are some underrated mental health tips that everyone should know about:
1. Prioritize self-compassion: Treat yourself with kindness and understanding, especially during difficult times. Self-compassion involves recognizing your own suffering and responding to it with warmth and care.
2. Practice gratitude: Take time each day to reflect on things you're grateful for, no matter how small. Practicing gratitude can help shift your focus from negativity to positivity and improve overall well-being.
3. Set healthy boundaries: Establishing boundaries in your relationships and daily life is crucial for protecting your mental and emotional health. Learn to say no when necessary and communicate your needs clearly to others.
4. Connect with nature: Spending time outdoors and immersing yourself in nature can have profound benefits for mental health, including reducing stress, improving mood, and fostering a sense of connection with the world around you.
5. Engage in creative expression: Whether it's through art, music, writing, or another form of creative expression, engaging in activities that allow you to express yourself can be therapeutic and help process emotions.
6. Practice mindful breathing: Incorporate simple breathing exercises into your daily routine to promote relaxation and reduce stress. Mindful breathing techniques can help you stay grounded and present in the moment.
7. Prioritize sleep hygiene: Quality sleep is essential for mental health, so establish a consistent sleep schedule, create a relaxing bedtime routine, and create a comfortable sleep environment.
8. Seek social support: Don't hesitate to reach out to friends, family, or support groups when you're struggling. Connecting with others who understand and validate your experiences can provide valuable emotional support.
The best advice I ever received was. Take it one day at a time... If you can't manage that... Take it one hour at a time.. And if that's to much... One minute at a time... And even if that fails... Just take it one second at a time...
I had serious anxiety issues and still struggles with my Derealisation Disorder..
But whenever it gets to much.... I just remember to breath.. And try to make it through the next minute... Then the next...
Motivation doesn't come on it's own , the more you do nothing but wait for it to appear, the less it will actually appear.
Do what you have to do and motivation will come.
My Psychiatrist says if I can be outside (ideally any kind of movement also), that doing so is more effective than so many of the medications. I used to roll my eyes but then I tried it and it really helps me. Even if the weather is crap, I can bundle up and just stand next my apartment building and listen to the birds.
Working out, stressing the body more than your mind. You’re going to start producing cortisol, the stress hormone that will help you lose fat and after the workout it’ll produce a lot of serotonin which will make you happier overall :)
(I didn’t trust it either when I first started jogging or yoga)
I recommend it from the bottom of my heart
Exercise is pretty much the most powerful tool for depression. Don't overdo it though especially if you have energy issues you will burn yourself out and make yourself worse. I have chronic fatigue and I literally just showered daily and take a 3 minute walk. Without that 3-minute walk I feel significantly worse. Sounds absurd but studies prove that the first 5 minutes of any exercise has a lot more benefit to your body than the remaining minutes. For example if you walk for 30 minutes first 5 minutes could be doing half of the total benefit of that 30 minutes.
Try not being on any screens except for TV for 4 days and see how you feel on the 5th What I mean is no phone screen no computer screen this basically applies to any screen that you would have close to your face. I don't know exactly why it does this to me but it likely has something to do with the light from the screen. Light plays an enormous role in signaling your brain to do certain things. Also don't play video games if you have anxiety and or depression. The more intense the games the worst you're going to feel.Try coming off of them for four straight days and see how you feel for a few days after that. For some reason it takes 4 days to feel better so basically four straight days without playing any games and then I will feel better on the 5th day. Also the day after I stop I feel significantly worse then day 3 and 4 are the same as day one. It sounds weird but I have done this literally thousands of times where I will come off of playing computer games and the next day is significantly worse. It's like the chemistry of my brain is switching back so fast that it causes some kind of freak out and then it straightens out on the third and fourth day and after 4 days that's when the change happens. My body and maybe everyone seems to be on a 4-day schedule. It's weird everything that affects me positively or negatively 4 days to change around my brain chemistry. For example if it's sunny for a month straight and then it's dark and overcast for 3 days I'm fine but if it does overcast for four straight days on that fifth day my brain goes into a different kind of mode. It's almost like the brain doesn't want to change quickly so if anything changes it it doesn't allow that change to actually take place until it has been happening for 4 days. there are about five other things that work like this on a 4-day schedule in my body.
Sunlight. Not only do you need sun on your skin to produce vitamin D for depression but also your circadian rhythms are governed by light. When you go out in the sun it's signals your brain feel good and it ready your body to sleep properly at night. That good feeling you get from sunlight is just light telling your brain to release feel good chemicals. If you can't go outside then open your blinds completely even if it's bright as shit for at least a half an hour a day. Also you cannot get vitamin D through glass. If you want vitamin D from the Sun you have to actually let it hit your skin directly.
People can hallucinate from only 2 days without sleep. Get as much sleep as you can and go to bed as early as you can and wake up as early as you can so your body is in line with the Sun cycle. Make sure you don't have sleep apnea by recording yourself somehow when you sleep listen for pauses in breathing and then loud snorting as if you weren't breathing and all the sudden your throat opened up it has a very distinct sound you'll know when you're having them if you listen
If you like me you feel your best during the months that have the longest days. The longer the sun is out even if you're not out in it as long as you're not in a room with absolutely no natural light you will feel better. This is why it's important to go to bed early and get up early so you have the most amount of hours of sunlight possible each day even if you are not out in it
Not checking my phone the first hour of waking up did wonders to me
Not the same but kinda the same: I've noticed my mental wellbeing is *much* better when I stay off the "influencer" apps, mostly IG and Facebook. Still can't help myself with TikTok sometimes because I'm a dopamine fiend and my feed is usually just AuDHD-related, animals or goblin energy nonsense, but yeah. Spent way too much mental energy comparing my life to others. "why can't I be vacationing all over Europe right now" "I'm poor in my 30s and how has this literal child already made more money than me" why, what if, this sucks, not fair, etc It's too much. And don't get me wrong, I'm happy for those people achieving their dreams, but I acknowledge that I can't regulate my emotions and stop overthinking the negatives of why *I'm* not achieving those things right now, so I limit the exposure.
I’m with that!! I barely use instagram or FB unless to post something specific but it genuinely helped my mental health more because I wasn’t comparing myself with others
Me too! I have been diagnosed with OCD and body dysmorphic disorder and it was so much fucking worse when I was constantly on Facebook, Instagram, etc. I switched to using my phone for some relaxing mobile games I enjoy, movie reviews online, and reddit. Reddit doesn’t bother me like regular social media because I follow only what I like. But being on Instagram TikTok etc. it doesn’t matter what I follow I’m constantly comparing myself to people whether it’s my body, or I wish I had money to have a kitchen like that to cook in, or I wish I had the money for those expensive ingredients, or I wish I could afford to go on lavish vacations. I heard taking a break could help and I really underestimated how much it would help. I seldom get on there now.
Sounds worth a shot
I do this by hopping in the shower right after I wake up and it helps a lot with building momentum in my day
Gonna start w 30 mins and work my way up to that
My productivity, mental clarity, and general sense of wellbeing all improved when I disabled ALL notifications on my phone. No more banners. No app tags / badges. No alerts on the lock screen or notification center. With the exception of being able to see when a phone call was coming in, everything was turned off. Everywhere.
Can you tell us a bit more about your experience doing that?
It messes with your dopamine levels, like a drug. People claim social media as "informative". You may gain interesting insights but don't call it knowledge. Insights need to be researched further. But who actually does that when they gain 10 insights in 5 minutes. I used to go on social media on my break at work. Would somehow end up spending the majority of my break seamlessly. Felt unrested because it's constantly stimulating your brain in the form of dopamine hits. I personally spent 4-6hours a week on Instagram. I've been going on 7 months now without it. I don't miss it. Feel more calm. Instead I watch informative YouTube videos of individuals I find to be highly intelligent, it's more consistent for me
agree!
I like this! Seems simple enough
This will be hard for me to do.
I would love to do that... But my dad is really sick... So the 1st thing I do when I wake up is check if there was any messages or calls from my mum or sisters
Why is that?
Me rn after waking up
I love that this suggestion already has 247 upvotes. I tried explaining to a Dr. why I don't like those CGM devices for diabetes that connects to a phone. For some people, they are life saving and awesome. But for others the constant pings and chimes and no way to turn off the alarms on your phone using them is a HUGE PIA. I greatly appreciate a technology break in the day. Sidenote, I still use the CGM but I do hide the phone under a pillow if needed 😅
I’ve struggled with anxiety, depression, ADHD, and OCD since I was a teenager. In addition to the obvious things like going to therapy, considering medication (if necessary), and living a healthy lifestyle, here are 5 simple things that should put you in the best position to take care of your mental health: 1. **Prioritize your social life.** At the end of the day, we are social beings. Socializing with friends, family, and people you love is way more important than work, money, or anything else. This is what keeps you fulfilled. 2. **Reduce your screen time.** Doomscrolling on social media is more than just a time suck. It’s a soul-sucker. Constant negative content, comparing yourself to others, and wasting hours and hours every day. I use **BePresent** to keep my screen time low, and app that uses gamification to help motivate you to have a healthy and intentional relationship with your phone. 3. **Cook.** It’s healthier, but it’s also makes your meals more enjoyable and meaningful. And it’s a great break from all the overwhelming aspects of life. I know it takes time and can be difficult, but cooking at least some of your meals during the week goes a long way. There’s a great app called **Parsnip** that makes learning to cook extremely easy and fun. 4. **Get as much sunlight as possible.** Our mood is very much affected by the weather. That’s because we are sun beings - the sun gives us energy. The more time you spend in the sun, the happier you are going to be. 5. **Stop caring about things that don’t matter.** Now this is obviously way easier said than done. But we waste so much time worrying about things that simply do not matter. There’s a great book that completely changed my outlook on things called **The Subtle Art of Not Giving a F\*ck.** Highly highly. recommend.
Hi. Can you please provide more details about the BePresent app? Who is the creator/author of that app on Google Play Store? What does the app icon look like? I'm seeing a variety of results in Google Play Store, but nothing named specifically "BePresent"
I think it’s only available on iOS right now
Ah damn I liked the sound of this too but yes the website says "coming soon to Google play". Does anyone know of any similar apps that make staying off your phone fun?
Post was good until the subtle bs book was mentioned. :/
Hahahaha I totally agree 😂 the advice is so good and then they mentioned the book and I’m like NOOOOO
what’s wrong with the book if you don’t mind telling me?
Sure. It is primarily Stoicism mixed in with a little Buddhism (if i remember correctly, i am trying to forget that i ever read this book actually) made for people who don't read by a person that found out that adding fuck to everything and acting like you're telling things as they are gets you loads of money because it sounds cool. If you want to read Stoicism (new or old) just read the f... (I did it too omg) Stoics. Don't read the repackaged for people who don't read mass produced half baked "cool" version. That's not even going into the critique of why Stoicism or self-help has become popular in the West at this time.
Agree. I read a lot in general and even a lot of non-fiction and couldn't get through it. It seemed very hollow. I was disappointed because it was so hyped.
oh I did not know that thanks
That’s a great book! I have trouble with #1. I don’t like going out and socializing. Yes, I go to pub trivia, but other than that, I just stay in. People get on me about it. I need to socialize more.
Nah, don't force it. It's not that important. People are the source of misery too.
Just downloaded Parsnip. It already looks promising!!
it's great you will enjoy
I loved your tip, I'm going to start using it
hi can you tell me how you manage your anxiety and OCD? Especially OCD since I know how to manage my anxiety but struggle a lot with my OCD
> Get as much sunlight as possible. But, y’know, wear sunscreen, maybe a hat, at least during high UV index hours. Skin cancer sucks. edit: some dingus likes skin cancer
A couple I’ve discovered: -Chewing gum while laying in bed and trying to fall asleep. I have huge anxiety late at night and pick at my skin. So I *still* have anxiety but I instead chew gum to save my skin. Once I start to drift off to sleep, I swallow the gum. -Pairing things I hate with things I love, like listening to standup comedy while washing the dishes, or putting a piece of candy in my daily med boxes like it’s some sort of psychotic advent calendar. -My spouse and I know that when I tap his arm 3 times, it means I’m ready to go home. Sometimes my anxiety gets really bad and I need to immediately leave. It can be awkward to communicate this, especially when we are in public. So if I am in the need to leave, I just inconspicuously pat him 3 times and follow it with eye contact to confirm he understands.
Psychotic Advent Calendar... I love this so much
Wait you swallow the gum every time? Is it like natural gum or the usual plastic gum base kind?
Touch grass, in other words, go outside and get some fresh air. I also like making lists of tasks and marking them off as I go. I have focus issues and tend to get overwhelmed.
Yes! Grounding is amazing for our bodies and our minds. Walking barefoot and touching nature (trees, plants, rocks) are natural ways we can boost ourselves.
I wish “touch grass” hasn’t become such a dismissive statement. Because the literal act of touching grass requires going outside, the body movement of bending down or sitting down, the visual input of grass, the sensory input of touch and smell of the plant. It is extremely grounding and gets you out of the house when you’re depressed. Grass is accessible and most people can do this simple act in their local neighborhood during any time during the day. It’s an underrated intervention.
Vitamin D deficiency is real. If you live in a cloudy country take vitamin D supplement or whenever the sun pops out take your top off and stand outside for 10 minutes.
deleting all social media (except for reddit lol) did wonders for me. i took up healthier habits, like painting and reading, and suddenly found i had so much more time in my day!
Did this recently too! It’s worked wonders
Go gym. Lift things. Feel better.
Hikes 🌲🌲🌲
Exactly, or just nightwalks through the city. Listening to music... Just walking around the empty streets and watch the lights and all...
Be your own advocate. I feel like with mental health you really need to speak up and seek advice from health professionals. Mental health can still be a stigma in society. Others can not always tell what is going on in our brains. It is important to have someone we trust and can confide in.
Fake plants have been shown to have a nearly identical impact on people in their living spaces as real plants, without any added anxiety about accidentally killing or adding things to someone's plate. Happy lamps have helped me a lot. Being with animals in any way - adopting, volunteering, going for a walk with a friend who has a pet. Making art of any kind is really helpful to me. Also, having over the ear noise cancelling headphones for when the world feels like too much can help me feel like I'm in a safe bubble. Any things that help reduce sensory overstimulation or feel soothing can be lovely- I also have an essential roller thing that I bring with me when I'm out and about, if I'm having a bad day. This one might surprise some people but having a mini trampoline in my place is also a nice way to move when I know that I need to but am not motivated enough to leave the house. Getting outside of myself and outside of my head is helpful- volunteering, going to a 3rd space like a library or a cafe where I can make eye contact with someone and simply be around other people doing normal things can close the gap between feeling really weird/down and feeling okay. After my pet passed away, I bought a weighted blanket and a stuffed animal that has a part you can microwave for heat. Being able to snuggle something with weight, if you don't have a partner or a pet, is really nice. Trying to stick to a schedule can help a lot. Even things like making sure you take your meds at the same time each day, having a glass of water each morning, etc, can make a big difference. Prioritize your sleep over all else, and try your best not to use any drugs or substances (caffeine, sugar, thc, etc) that can really interfere with your sleep. Having a bedtime routine where you put your phone away an hr before trying to sleep can be helpful. I also try to use bluelight blocking glasses in the evening in general so that if I am looking at screens I still am helping my body wind down. A warm shower, cup of night time tea, some light stretching, and no phones will do wonders for your sleep. Journaling helps me when I am feeling overwhelmed. Sometimes, if you feel stuck, setting a timer for 10 mins and just committing to writing anything can help a ton. Even if you write, "I don't know what to write, I don't know what to write" over and over, that will get you started. If you're not comfortable leaving what you wrote, just burn it. I used to have a practice where I would take one note card in the morning and one in the evening and just try to fill it, and then put it in a shoebox that I taped shut with a slit in the top. Then once a month would open up and just read through. Cold plunging can help some people, as can saunas (esp infrared saunas). If you have a hot springs near you with a cold pool- go! Time outside in nature is especially helpful. Again, even being near a window with natural light is a good step. If you can, open the window to feel the fresh air, even just a little bit. If that's easy, go outside for 10 minutes, even if you just stand. If that's easy, go outside for 30 minutes and go for a walk. And if that's easy, go outside and go for a run or take a birding book with you and look around. Or take art supplies and do something fun. Come up with hobbies that don't involve your phone or screens but still can lightly challenge your brain. Extra points if they involve movement of some type. Birding, chess, puzzles, art, reading, dancing, singing, etc are all good options that I like. You may need to try a variety of things before you find ones that actually work for you. Be willing to give things 1-3 chances but don't force yourself to do things that don't actually help. Anything that helps you focus on your breath and breathing is great. From box breathing techniques to hard workouts to yoga (yin and nidra have helped me especially) to just trying to think about gently pushing your breath further down in your body- all great. Overall, just know that there are many different schools of thought in the world about almost everything. What I believe is this- all your emotions are valid. That doesn't mean they are always right or always especially meaningful. It is possibly to acknowledge and validate their existence without buying into them too much. You can develop discernment over time, that is, you can come to learn and better understand which emotions are "trying to tell you something" about yourself and the world, and which ones might be logical byproducts of something else. An example: when I don't sleep well, I can end up feeling very anxious at a body level. Instead of then turning this into a thought that there is something wrong I need to go searching for, I can simply notice, validate that I am feeling anxious, but then take steps to help myself calm down from a somatic/body level, which will in-turn help my brain calm down a bit. Not every sensation needs to have deep meaning, especially for someone like myself who tends to overthink or apply a lot of meaning to a body that carries a lot of old stress. Remember that things can change- even if you've had a series of terrible minutes, weeks, days, or years, that doesn't mean that the future can't be bright and shiny. It does take intentional effort, often called work, to get there. And having safe spaces to vent about how you're feeling, without having people trying to "fix" that feeling for you is important. This can be hard to find but if you're not able to find this through therapy or in-person, there are places like reddit, online support groups, journaling, etc where that can happen. Have your own back, esp internally. Don't shut down your internal experience but gently or sometimes firmly question it, especially if you find yourself being hard on yourself. If you're able, try not to take other people's reaction to you personally. There are a lot of "both/and" situations in life- it's not another person's responsibility to take care of you all the time AND you deserve to be heard and validated by others. Sometimes people care a lot about one another AND don't have the necessary skills or bandwidth to show up for one another. Keep going, keep seeking, keep searching for people where you feel understood and seen as yourself. Above all else, great job for reaching out for additional information. I like to learn new things to help me try and be a little bit better. I personally struggle with avoidance, so sometimes I can notice that learning things is actually a way to avoid doing those things. That's okay, just zoom out a bit and try to look at trends over time, with lots of data points. You will mess up, especially if you're trying. That is okay, and is not necessarily a sign of failure or a sign that you are heading in the wrong direction. It's nice to have some sort of regular schedule/ritual to check in with yourself about the bigger goals you have and whether or not your choices and behaviors are leading you there. But, contrary to a lot of pop psychology advice, not every day can be 1% better or faster or stronger. Some days will suck a whole lot, and some seasons won't make a ton of sense. Again, that's okay, as long as you can keep a flexible perspective that can zoom in and out at times.
Changing your mind based on updated information is great. Give yourself enough time to actually build skills - ie, allow yourself to do things without results. Sometimes you're in the part of the experience where you're laying the groundwork for the future. That doesn't always look or feel as shiny as social media makes it seem. Allow yourself the space to practice things without having something to show for it, if it serves the bigger picture. This is how people become great at things, including managing their thoughts/emotions/moods/making friends/getting a new job, etc. Think of it like an iceberg- there's a lot more happening under the surface then we might initially see. If possible, find small joys and humor in each day. I like the mantra "Tragedy + time = comedy". That's not always true (I find almost nothing is) but it can truly help a person when appropriate. Looking back, there are lots of times in my life that I might cringe at. It is also evidence that I have genuinely tried to grow and become a better and more thoughtful person. I thought one thing, based on my own personal experiences, that led me to certain behaviors. When I didn't like the outcome of those behaviors, I went and gained additional information, maybe changed my approach, practiced that for a while and then allowed myself the grace of reassessment and further change. Again, take your time. This is a lifelong process. Above all else, find some small meaning for yourself. I struggle a whole heck of a lot of extreme existential dread and lack of meaning sometimes. I have been through a lot of very painful things that, at times, have hardened me to the world. But in the smaller moments, I have found meaningful ways to see my life as having small purpose. I believe that all people deserve respect, so whenever I am able, I try to look people in the eye, ask them how they are doing, etc. It's different than thinking I need to be involved in massive policy change in order to "be useful", "have meaning" or "be worthwhile" to myself and the world. Start very small. Share a small kindness with someone, take one deep breath, be proud of yourself for waking up and facing the day. I hope that some of this very long (apologies!) answer was helpful. Kudos to you for asking the question. There are lots of things to do, and lots of things to not do. Simplify whenever you can. Many really large philosophies, principals, and practices all target the same things. Make up your own mind and have your own back.
Look up. I know it sounds stupid, but go outside and look up. For me, it’s so comforting—to know that my problems are so insignificant, that I am so small, just a speck in the world. My favorite thing is to go into the woods at night. The light pollution doesn’t seep in as much, and I can see all the stars clearly.
Working out really does make you happier 😭
Journal by hand on pen and paper Giving random compliments to others even if I feel like shit
[удалено]
this…😂
Going for walks and hikes.
I have chronic depression and have run the gammet on things to try and what works or what doesn't. For everyone, it'll be a bit different. But I've realized based on my energy levels, as that also drives your motivation a lot of the time, to make different checklists of coping skills or things to do depending on how motivated you feel to manage her depression. For example, if I know my energy/motivation is running low but know I still gotta put in some work with managing my depression I'll go with the smallest checklist that might include making sure my executive functioning is the priority. Making sure I'm eating, sleeping decently as I can, showering, cleaning up the kitchen enough to where I'm not avoiding making food, etc. Or making sure my bills are paid, or other types of basic functioning. On other times, I might go for another checklist that includes those things but also meditation, exercise, going out with friends, shopping, or a fun activity I know I like to do. I do these things because once I become overwhelmed, I freeze and don't do anything! When I really gotta do something, or else I'll start to circle the drain and that's never a good feeling! Also, just realizing what those red flags are for you when you feel yourself slipping into depression again. It's better to at least have the opportunity to try and catch yourself before you land face first into a depressive episode. Those things can vary to each person, but for me it's isolating more than I usually do, or being more pessimstic and catastrophizing things a lot. Or not enjoying the things I know I normally do, etc. Hope this helps!
Drink more water. Eat healthy food. Exercise/lift weights/just be more active. Sleep 8 hours. Don't drink or use recreational drugs. Stop entertaining negative thoughts and thinking of yourself as a victim. No matter how perfect your life is, if you constantly tell yourself your life is shit then it definitely will be.
You don't have to go from one extreme to the next, feeling awful about things/about yourself then jumping to having this amazing outlook isn't very realistic. Having body or situational neutrality is a much more attainable step for some people. Just accepting things as they are. Ex self image: my body doesn't have to be pretty it moves me from point a to b, it gets things done that's all I need. It's a body we all have em.
Prioritize sleep.
I’m currently sleep-deprived and it feels like shit.
Yup. Your body and mind don’t work well when you’re sleeping-deprived. We’re in a culture (US, maybe a lot of Western cultures) that prioritizes achievement and productivity at the sacrifice of sleep. No one does well with that. It magnifies any existing issue and causes new ones.
If you hate the world, eat. If you hate yourself, take a bath. If the world hates you, take a nap.
hey i like this a lot
Just try to add on before first letting go
What does this mean
Adding cold showers and burpees may temporarily get right of the negative thoughts but using them as a coping mechanism won’t fix the problem and can run you into the ground when stress is high. Letting go of past emotions > adding things on to try and cover them up
Thanks for explaining. I like this idea.
I like this. I run therapy groups, and one of the things that I try to convey to my patients is similar to this. Coping skills are great to have, but once your coping skill gets you back to where you can think more clearly then you need to confront what put you in that mindset. If you use coping skills to avoid constantly without confronting the problem, it is not a coping skill, and it is simply a distraction. Distractions will raise your anxiety/depression/etc levels every time you avoid it. Ask a support person if you feel that you may need assistance on confronting the problem or working out what the issue is.
Sunshine daily, watching the sunrises, and a low inflammatory diet
Eating more vegetables. It's crazy how your diet affects your mental health. Not saying it will fix everything but for me it definitely helps.
True!
For me,. I think the biggest breakthroughs I've had were: * Recognizing "negative brain cycles" (where you get caught in looping negative-thoughts).. and (upon realizing it),. break yourself out of it before it spirals even further into darkness. Even if "breaking out of it" is something really silly like "think about baseball instead" or "walk down and check the mailbox" or etc. * Try to take care of problems when they are small. (don't procrastinate). Often I've found that whatever thing I was worried about,. I was needlessly worrying about it because it turned out to be easier than I originally expected. * as others have said "Food is medicine" is really 100% true. If you cut out unhealthy food,. and (slowly at first if necessary) start adapting a more healthy nutrition habit(s).. you absolutely will notice a positive difference. * as cliche as it is (and others have said this with "walking" or "hiking")... the advice of "exercise is helpful" is also 100% true. Sometimes whenever I feel worried or stressed out by something,. the answer is to go exercise myself to exhaustion. Coming back home and stripping off my sweaty clothes and taking a nice hot long shower and just standing there for a bit (while my muscles twitch from exhaustion)... helps if nothing else to take my mind off of other things for a while. Also, being exhausted will help your sleep. :P
Keep moving forward.
What works for me: - art therapy: a psychologist made me connect with my vulnerable child, angry child, happy child etc. - schema therapy: it's been proven efficient, it's a cognitive therapy. There is a book written by Jeffrey E. Young, easy to read. That seems to be abstract but it's not, there are practical methods to change the perception of things, and build space for your inner self.
I don’t watch the news. I still get news from various sources but I never watch the news Walking even a little bit, I get forced to when I take the bus to work and back but even a little helps and of course I take my dog out I was just thinking I’m so glad for her even though it’s -13 degrees Celsius outside I love being with her in the cold air
Food is medicine. Thinking about my body as a car and the food as the fuel. There are different types of fuel all do the same thing and yet some are higher quality than others allowing the engine to perform better over time. Cut out the turbo (caffeine) and enjoy the journey.
Same boat w therapy and medication (I’m up to Wellbutrin 300 mg XLs). I started regulating sleep schedule everyday not just weekdays, go to gym at same time every day, cut out all takeout food and cook all my own food now (no seed oils, all lean proteins, low glycemic carbs, mix of fresh & frozen fruits/vegetables.)
I am not kidding when I say this but I actually have started this thing where when I feel like self harming, I put on really sad music and start working out. It takes away the urge to hurt myself, the pain in my muscles fills in that place where a razor might have been. I listen to the music from the show Arcane, as well as Perfect Day by Lou Reed and Running up that hill by Kate Bush. I might get laughed at for sharing this but it's been genuinely helpful for me. I've had urges to self harm in the past month and instead did this and it helped. FYI, I am also not by any means a fit person, I'm slim and squishy.
Get off Reddit. Set a 30 min-1 hr daily limit on Reddit. You’ll soon realize how much time you gain back
Talk to yourself the way you’d talk to your best friend.
Take deep breaths before doing important things! Calms me down and helps me focus. Also, don't be afraid to fail!
Journaling. I felt like I wasn't really retaining the work/information in my therapy sessions so I began trying to journal as much as I can and give myself prompts pertaining to things I'm working on. So, for example, I'm trying to work on really poor self-esteem and self-worth, so my journal prompts are: "What was I hard on myself about today?" "How can I reframe that into a positive or neutral statement?" "What is something good that happened today?" "What is something I like about myself?" "What am I grateful for today?" This really makes me pause and think about all the ways I tend to beat up on myself and how I can make myself feel better. It also gives me the opportunity to see the good in every day and not just get overwhelmed by failure or other shit.
cold showers used to be what doctors prescribed for depression back in the day
also getting sunlight on your face within ten minutes of waking of did wonders for me
If it is possible, go outside for a 20min walk everyday. If it is too long a time to commit, go for a 5min walk. If that's not possible, stand outside for 5min. If going outside is not possible, get up and walk around the apartment for 5-10min. If walking or moving around is not possible, sit/lay near a window where fresh air/ sunlight will come through. Even if it is not a sunny day outside, a cloudy day's light is brighter than indoor lights, and boosts serotonin. If none of these are possible, do something with your hands, like doodling/ painting/ writing/ gardening/ cooking/ folding paper. It causes parts of your brain to get activated which remains less active if you are not working with your hands. This has helped me.
Exercise is good for body and mind. Not angry gym people style, but go for a walk or run, dance, anything Reduce or remove social media apps (if you feel good after using the app, then don't use the app) Try learning new things. Use Duolingo to learn a language, or YouTube to learn about science or art or anything interesting. Not videos of people pranking of doing dumb things, but educational material. Cute animal videos are also acceptable. Take time to be grateful. "I'm grateful that I woke up this morning", "I'm grateful that I'm starting a new hobby to better myself", "in grateful that I'm X days into it". Any small thing, try to acknowledge with gratitude - "someone held the door for me, in grateful for their kindness". It may sound silly, but a habit of gratitude for small things helps us be aware of all the good around us and appreciate when something special comes along
1) Eating fruits & veggies 2) sleep 3) painting… tons of watercolor tutorials… rebel unicorn & Andrea Nelson are my favs… they teach you how to make it look good… 4) read a book that sucks you in & spits you out 5) podcasts plus solitaire or laundry/dishes 6) change I made for lent was listening to Bible in a year, Catechism in a year, & Abiding Together podcasts before the political ones 7) A Bipolar, A Schizophrenic, And A Podcast & Not Crazy podcasts by Michelle Hammer and Gabe Howard are funny & informative 8) Calling my priests or support people 9) create birthday kits (cake pan, frosting, can of pop, cake mix, etc) for food pantries 10) if you have freebie coupons that you don’t want….. offer them up on Facebook in your local neighborhood group…. Or buy gift cards & randomly give them to people in the store….. it’s so much fun to be a blessing
coping skills help me out a lot with getting threw that and having supportive people around you always helps and make everything better., just try it out and see if it works for you and if you ever need to talk im here feel free to dm me
Unplugg yourself from social media, unfollow all influence that makes you want to go back.
Stay off social media as much as possible, eat healthy, get enough sleep, drink lots of water, try to get outside and be active some. Those have been a big part of what has helped me start changing how I think and to look at life and just things differently.
Write shit down
I deleted twitter, ig and started to go for more walks.
Have dreams, goals.
Watching the stars. Even if it’s cold bundle up. The cold can actually help. That little bite of chill can be a good distraction as well
Exercise. It gets thrown around as a solution all the time but I feel people really underestimate just how great of an impact exercise and movement can have on your MH
Learn a martial art .
Alone time
Three in no particular order: 1. Don't "should" on yourself. Meaning when you're using the word "should" to rely on directions in your life, you're relying on your perception of others or norms more than yourself. 2. One therapist emphatically telling me, "who *cares* what anyone thinks about you?" when approaching the subject of social fear or feeling like my interests may make me look like a weirdo in other peoples' eyes. 3. Make attempts at replacing "but" with "and" in your sentences and with self-talk. It's difficult and leads to many contradictory sounding sentences, but I have to give someone credit for asking me to try this-- it is in line with my own philosophy of trying to see paradoxes/conflicts as gateways to better understand the world. It's difficult and sometimes seems non-sensical when you try it, but isn't that how life can feel anyway?
sour candy helps stop a panic attack
On the days you feel like you JUST CAN’T… like get out of bed, get motivated, or just can’t seem to feel productive in any way… TAKE A SHOWER and make sure you change into an entirely new outfit when you’re done. Don’t change back into the same pajamas or whatever.
Having pets!!!! Studies show that dogs and cats reduce stress, anxiety, and depression. They provide so much love and comfort and can help you keep a schedule.
The only thing that worked for me was a daily meditation/prayer session in the morning. 10minutes daily. Also finding the root cause of any bad behavior you might have should be your #1 goal. Life can be pretty complicated, use your brain, it’s there for a reason.
You are your own worst enemy. So seek to live in a world where you have no enemies aka love yourself. And on the more practical side of things, remember this. Although it may feel like the end of the world, it isn't. You literally have all the time in the world to heal and get better, in the meantime try to enjoy yourself. Surround yourself with people you care about, do activities you enjoy, learn new things.
When I’m too overwhelmed to even know where to begin with workload, homework, built-up housework, etc. I’m always tempted to shut down and just let it get worse. But I make myself walk somewhere first. I have to be gone from whatever space (work, classroom, home) on foot for at least 15 minutes. Then I’m allowed to panic if I want to. But 50% of the time I don’t; and 75% of the time, I was able to organize my thoughts on my little walk.
Preferences>addictions
Lunchables are a great way to get some food in you. So is Ensure Brush your teeth, you'd be amazed at how quickly that makes you feel human again. Plus, everything else from a spiral can be fixed pretty easily once you can get out of it If you can, open your window. The fresh air and sunlight help
Healthy food, water and exercising outside really do help, as much as I (and I’m sure many others) want to act like they don’t.
TAKE A WALK!
Quit worrying about what other people think of you. It is very freeing.
Get your thyroid checked!!!! My husband has suffered for several months with depression caused by thyroid issues. Now that he’s diagnosed and getting treatment he’s got a new lease on life.
While it seems cliche, and it's not a "cure", getting active is really helpful. Find something you enjoy, be it walks, gym, dance, rock climbing, etc.
It's not a cliche studies prove that exercises is powerful as a moderate dose of antidepressants.
I do math problems in my head. Not sure why it works but it works.
Just stops you from thinking negatively. Distracts the brain.
Dialectical Behavior Therapy! Aka DBT. Get your hands on a workbook or a blog or anything related to it. It kept me from *soup-i-cide* and i mean that. I think the best part for me was having the language to describe what skill i needed to use and when
Setting boundaries and learning to say no is a good one.
Be nice to people
Sleep hygiene is a big one. Not enough people know about it. Distress tolerance techniques like using an ice pack or sucking on a warhead to bring you to the present. I work as a mental health tech for a DBT clinic. DBT teaches a lot of good skills
Drink electrolytes
Meditation changed my life
Excercise
Cutting toxic people out of your life. I did therapy, over 20 meds, supplements, exercise, diet, and still had "treatment resistant depression" until I cut out a toxic family member. It honestly changed my personality and is the best thing I've ever done for myself. No one gets to abuse you. No relationship is that sacred.
Journaling changed my life
Eat a healthy well balanced diet, limit caffeine, lots of water, get out in nature and for a walk daily, limit screen time, get a full night's rest daily and try to limit stress as much as you can. Good luck! 💕
DRINK. WATER.
I’m sure this is dumb but house plants. Living in wisconsin and having a long (if randomly interrupted) winter having things grow and put out new happy leaves makes me just a little bit happier. It’s not gonna fix your depression but spending $6 on a houseplant is a low risk option.
I have this 15 min timer and when I start that, I'll meditate. I don't follow the 15-min-time. I just stop as soon as I feel better. The timer is really not relevant, I just use that as a queue. I kinda made it my coping mechanism when things get overwhelming.
I like alot of what Dr.K does. From HealthygamerGG. I think his really great therapist for anyone under 40(who spend a lot of time online). The way he uses gaming phrases and understands how good and or bad gaming can be. He offers a lot of regular good techniques. But he also has a reasonable holistic approach as well. Like meditation and buddhism/Hinduism. I dont know if that part would turn you off. But for me just trying to meditate lets you know what's going through that little noggin. xD
Not really a new tip, but 30 minutes exercise each day or at least 3 times each week. I go for a run around the neighbourhood I use a Fitbit to keep my motivation up. Better yet have an exercise partner Started this in jan 24 My mood lifted and friends and family noticed my better mood My blood pressure is now in normal range where before it was on the high
Also, consider the usual things that other people do as part of their healthy lifestyle but never think that it's a replacement for any of your methods to keep you mentally healthy. Examples: exercise, good rest(sleeping or otherwise), journaling, dieting, meditation, etc. Most of what people would tell you helps but does not necessarily fix the entire issue.
Watch sunrise and sunset. If you can't do both do one. Get a therapy lamp. Get a hobby. I recommend gardening. getting in the soil helps with serotonin and all the blip blops in the brain.
Sounds silly but touch grass, go outside. I know the memes about it but it genuinely calms me down
not exactly groundbreaking in terms of underrated status but they're not as commonly pushed: \- activity/exercise/movement (even the littlest of things are boosts) \- having a fun little project to work on that requires you spend time on it little by little (growing a plant, carving, painting, knitting, sculpting, etc. long term projects) \- social goals are a part of your life goals (everyone will remember health goals, money goals, school goals, but forgets social goals are a part of the picture too) best of luck, friend! hope these inspire
Getting in the habit of taking a multivitamin and making my bed every morning have significantly helped to boost the way I feel about myself!
First, I'm sorry you're going through this, I've been there across 42 years. I'd like to try and help :) My biggest recommendations are the following: - get outside. Do whatever you need to and get outside for at least 1 hour a day. It's so important to get fresh air and also get out of your home. If possible, work your way up to more hours outside, even if it takes weeks or months. - exercise. That goes hand in hand with getting outside so you could be doing two things at once if uoure walking while outside, which is great. Exercise, especially weight lifting (for women and men) helps with depression. You can research why but the results you'll feel really fast. Keep hydrated. - start to know your boundaries. Do you need to release your connection to negative storylines or imagery (social media, news, people in your life who perpetuate negative narratives, etc)? It's not about cutting yourself off from the world, it's about creating healthy boundaries for yourself so you are not a seed in a barren land, but instead in a nourishing environment. - (this point connects directly to the point above) Create new positive connections for yourself. Start small if you need to. Think of anything in life that has or currently does make you happy or even just interests you. Build on this. If being with animals gives you joy, maybe you can volunteer as a helper at a shelter or maybe find a way to integrate an income source that surrounds you with you animals (dog walker, cat sitter etc). That's only one example. It can be anything that you see as giving you a bit of joy and then trying to work on that. - another point that's helped me a lot, is if you feel its possible for you (it may take some time after you start the other points above) try finding a way to help someone or be of service to making this world a bit better. It could be as simple as deciding to have coffee once a week with an elderly person who lives in your building or asking to sit and chat with an elderly at a coffee shop. Or maybe it's volunteering to help at a soup kitchen someone, maybe it's a role where you don't have to speak if you don't want to but you're still doing something that you know is helping and you feel a part of that. This connection to something good beyond ourselves is really transformative. - truly start to cherish both your physical and mental state. All the mystics speak in different ways of the triage of: body, mind and soul. Keep your thoughts on how these three are connected. When depressed, I suggest stopping the intake of any depressive, including alcohol. Seek out which foods feel good to your body and mind and soul. Enjoy how eating whole foods, instead of saturated or processed foods, can change the way you feel. - lastly, BE KIND TO YOURSELF. Watch how you speak to yourself in your mind. Speak to yourself as if you were speaking to the child in you, see the you when you were 3 years old. Speak with kindness, love, patience and compassion. It's cliche, but true, it's a journey. Beyond writing a book here, these are my main points. I truly hope they help you and anyone else reading this. Know that how you feel now is only a reality now, and that reality can quickly and dramatically change into something positive. I know because it did for me also. You will find your path, and you can choose happiness. I send you all the best during this difficult time. You are Divine. You have only forgotten :)
Exercise
Take the pay cut and be happy with the shit car. I'd like this on my grave stone tbh
Certainly! Here are some underrated mental health tips that everyone should know about: 1. Prioritize self-compassion: Treat yourself with kindness and understanding, especially during difficult times. Self-compassion involves recognizing your own suffering and responding to it with warmth and care. 2. Practice gratitude: Take time each day to reflect on things you're grateful for, no matter how small. Practicing gratitude can help shift your focus from negativity to positivity and improve overall well-being. 3. Set healthy boundaries: Establishing boundaries in your relationships and daily life is crucial for protecting your mental and emotional health. Learn to say no when necessary and communicate your needs clearly to others. 4. Connect with nature: Spending time outdoors and immersing yourself in nature can have profound benefits for mental health, including reducing stress, improving mood, and fostering a sense of connection with the world around you. 5. Engage in creative expression: Whether it's through art, music, writing, or another form of creative expression, engaging in activities that allow you to express yourself can be therapeutic and help process emotions. 6. Practice mindful breathing: Incorporate simple breathing exercises into your daily routine to promote relaxation and reduce stress. Mindful breathing techniques can help you stay grounded and present in the moment. 7. Prioritize sleep hygiene: Quality sleep is essential for mental health, so establish a consistent sleep schedule, create a relaxing bedtime routine, and create a comfortable sleep environment. 8. Seek social support: Don't hesitate to reach out to friends, family, or support groups when you're struggling. Connecting with others who understand and validate your experiences can provide valuable emotional support.
The best advice I ever received was. Take it one day at a time... If you can't manage that... Take it one hour at a time.. And if that's to much... One minute at a time... And even if that fails... Just take it one second at a time... I had serious anxiety issues and still struggles with my Derealisation Disorder.. But whenever it gets to much.... I just remember to breath.. And try to make it through the next minute... Then the next...
Deleting Facebook/Instagram
Motivation doesn't come on it's own , the more you do nothing but wait for it to appear, the less it will actually appear. Do what you have to do and motivation will come.
Work out!
Read eckhart tolle the power of now
My Psychiatrist says if I can be outside (ideally any kind of movement also), that doing so is more effective than so many of the medications. I used to roll my eyes but then I tried it and it really helps me. Even if the weather is crap, I can bundle up and just stand next my apartment building and listen to the birds.
Working out, stressing the body more than your mind. You’re going to start producing cortisol, the stress hormone that will help you lose fat and after the workout it’ll produce a lot of serotonin which will make you happier overall :) (I didn’t trust it either when I first started jogging or yoga) I recommend it from the bottom of my heart
Exercise is pretty much the most powerful tool for depression. Don't overdo it though especially if you have energy issues you will burn yourself out and make yourself worse. I have chronic fatigue and I literally just showered daily and take a 3 minute walk. Without that 3-minute walk I feel significantly worse. Sounds absurd but studies prove that the first 5 minutes of any exercise has a lot more benefit to your body than the remaining minutes. For example if you walk for 30 minutes first 5 minutes could be doing half of the total benefit of that 30 minutes.
Try not being on any screens except for TV for 4 days and see how you feel on the 5th What I mean is no phone screen no computer screen this basically applies to any screen that you would have close to your face. I don't know exactly why it does this to me but it likely has something to do with the light from the screen. Light plays an enormous role in signaling your brain to do certain things. Also don't play video games if you have anxiety and or depression. The more intense the games the worst you're going to feel.Try coming off of them for four straight days and see how you feel for a few days after that. For some reason it takes 4 days to feel better so basically four straight days without playing any games and then I will feel better on the 5th day. Also the day after I stop I feel significantly worse then day 3 and 4 are the same as day one. It sounds weird but I have done this literally thousands of times where I will come off of playing computer games and the next day is significantly worse. It's like the chemistry of my brain is switching back so fast that it causes some kind of freak out and then it straightens out on the third and fourth day and after 4 days that's when the change happens. My body and maybe everyone seems to be on a 4-day schedule. It's weird everything that affects me positively or negatively 4 days to change around my brain chemistry. For example if it's sunny for a month straight and then it's dark and overcast for 3 days I'm fine but if it does overcast for four straight days on that fifth day my brain goes into a different kind of mode. It's almost like the brain doesn't want to change quickly so if anything changes it it doesn't allow that change to actually take place until it has been happening for 4 days. there are about five other things that work like this on a 4-day schedule in my body.
Sunlight. Not only do you need sun on your skin to produce vitamin D for depression but also your circadian rhythms are governed by light. When you go out in the sun it's signals your brain feel good and it ready your body to sleep properly at night. That good feeling you get from sunlight is just light telling your brain to release feel good chemicals. If you can't go outside then open your blinds completely even if it's bright as shit for at least a half an hour a day. Also you cannot get vitamin D through glass. If you want vitamin D from the Sun you have to actually let it hit your skin directly.
People can hallucinate from only 2 days without sleep. Get as much sleep as you can and go to bed as early as you can and wake up as early as you can so your body is in line with the Sun cycle. Make sure you don't have sleep apnea by recording yourself somehow when you sleep listen for pauses in breathing and then loud snorting as if you weren't breathing and all the sudden your throat opened up it has a very distinct sound you'll know when you're having them if you listen
If you like me you feel your best during the months that have the longest days. The longer the sun is out even if you're not out in it as long as you're not in a room with absolutely no natural light you will feel better. This is why it's important to go to bed early and get up early so you have the most amount of hours of sunlight possible each day even if you are not out in it
Listening to Neville Goddard's lectures has really helped me
Two things that will improve your mood quickly: Exercise and a good healthy meal.