What I Do to Keep Depression at Bay

Over the past couple of years I have learned a handful of strategies that keep depression at bay for me. Today I would like to share this concise listicle.

Let me preface it with a short bio of sorts, just so you know where I’m coming from. I’m a STEM student, who works a few hours a week. I’m in distance study because of mental health problems, so I don’t have class that often. I have no children.
At a glance it might seem like I have few responsibilities, but do they keep me busy. Running the household and taking care of an enormous garden on top of work and school is hard for me. Why?
I know many people manage to do much more on everyday basis. But due to my depression I struggle. I have a hard time concentrating, little willpower and even less energy.

These are the things that I do to keep depression at bay and myself functioning at at least 50 percent.

Routine
My savior is routine. Since habits take less willpower to carry out, I rely on them to get “a lot” done in a day.
My depression disturbs my sleep immensely. Thus I have a rigid bedtime and get up at roughly the same time every day. Build a routine of good habits.
The following points are for the most part also part of my routine.

Light therapy
Chronologically light therapy, or phototherapy, is what I do first thing every morning. I sit in front of a therapeutic lamp, which simulates sunlight on a bright day, while having breakfast. This evens out my vitamin D and circadian rhythm. The effect is that I “boot up” faster, have more energy throughout the day, and sleep at reasonable times. To get phototherapy, you will either have to buy your own therapeutic lamp or find a clinic.

Hobbies
At first returning to the hobbies I stopped partaking in felt useless as I didn’t enjoy them. I used to love doing art, mainly drawing and painting, when I was young. When depression set in, I lost interest in most things, including art. (And literature. And food. Almost everything.) So I stopped doing those things. Later, when I was prompted by a therapist, I tried to force myself to create. It wasn’t enjoyable at all, but over time, as I got a little better, it clicked. Nowadays creating is the highlight of my week. Try returning to childhood hobbies, preferably some form of self-expression.

Planning
As a distance student I have to plan my studies around work and other responsibilities. Planning makes me feel in control of my time and control is essential to one’s contentment. So I use an agenda and daily plans. Use whatever floats your boat, but aim for control.

Journaling
Pouring my brain onto paper every day is a yet another tactic I use. Everything bouncing around in my head gets its place on the page. Instead of rambling on and on to my husband and boring him to death, I took up the pen. Once again, by writing your thoughts down, you gain control of your thoughts. Just write.

Exercise
Exercise is something I should practice more. So this is also a reminder to myself: aim for 30 minutes of exercise every day.

Meditation
Meditation and mindfulness are practices I would say everyone benefits from. Grounding yourself and calming down also helps you fall asleep. I try to meditate for just a few minutes before bed. Of all the points I have listed so far, meditation and exercise are the hardest for me. Do try to incorporate meditation into your routine.

Mood stabilizers
I am on medication. In my opinion it helps, but will not save you from depression on its own. If you are battling depression, I advise you to find a doctor, therapist or social worker. I understand not everyone can afford that, but if you can, get the help you need.

On other drugs: If you are on medication, be cautious of contraindications. The most common drug, alcohol, doesn’t play well with medication. Not to mention you shouldn’t drink alcohol, because it is a depressant.

That brings me to my final message: Depression is highly treatable and you can get through it. Introduce these tactics into your days one by one and find what works for you. I will cheer you on.

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