Tell me, if you are feeling sad, what small things do you do to prevent depression

I go small. I look for something tiny that is wonderful. This is usually something in the natural world - a flower, an unfurled leaf, dew on a spider web. Anything that I can spot.

I find having something really small but wonderful to focus my attention on completely for a minute or two - which is harder than it sounds - pulls my focus out of my negativity and spiralling. It grounds me in the natural world and gives me space to breathe deep and start again.

This very tiny fern growing in a derelict brick wall helped me this week. It’s smaller than my thumb but perfectly formed and so hopeful, thriving in a polluted part of an inner city as if it were a rainforest.

Oh I forgot two important ones!

Feed the birds in the garden - they're funny and cute charging at the seeds. They do make me smile.

Sniff my cat's tummy or kiss her head - even while she's scratching me.

These two have helped me loads.

Exercise for me. Even I'd it's just a walk around the block with a podcast one. Nice bath, clean pjs watching crap tv. I agree with the no alcohol thing, but im working on that🤣. Be kind to yourself OP x

Exercise

I start taking supplements - iron, Vit D, B complex. L-Tyrosine, Magnesium, Berocca sometimes

I try to increase exercise - online 10-15 minute body weight, yoga or kettlebell videos if I can't face going out, bootcamp and yoga flow if I can.

I stop watching and reading all the news and all crime dramas and novels. I switch to comedy films, series, TV recordings of good stand up shows, and feel-good movies. I play only really calming piano or mood music or upbeat songs.

I have a mantra - 'you don't have to want to, you just have to do it' about stuff like showering, teeth, clean clothes that look nice.

I make lists of what I have achieved each day, not to-do lists. They are very good at showing you that you may feel like you stared into space or went to bed all day but actually you got the DC up and dressed and fed and off to school, fed the pets, the birds, put a wash load on, watched a helpful online video about depression or did sme online CBT worksheets, had a shower, bought milk, collected Dc from school and fed them, bathed them, got them to bed. You realise you are contributing to the world in small ways even if it is just feeding wild birds and making sure your DC get to school and back and are fed.

I write gratitude journals. I know some people hate the, as they feel it's like saying: you have all this so you should be happy and grateful and not depressed. But for me it helps to say: even though I feel depressed I am glad of these small things happening in life.

I've learned to tell myself it will pass, it always does eventually, so meanwhile, look after yourself.

Tidy my house.
Fresh bedding
Shower/ make up.
Walk in nature.
Spend time marvelling at how awesome my pets are.
Watch a comedy. (Or something soppy and sad first if I need a good cry).
Remember that it won’t always be like this.

Start with allowing whatever it is you are feeling rather than suppressing it/distracting/resisting. Google “how to feel your feelings / how to process your emotions”. Also try meditation, movement and being in nature. Connect with loved ones.

Tell everyone I know. It really helps.
Exercise
No social funding media or anything online (no Mumsnet!)

Oh yes, the big one - get off social media including mumsnet. Sadly there are lots of threads on here that are absolutely mood draining.

I sometimes feel like I'm teetering on the edge of depression, and my small things to do are mostly as PP have suggested:

• walking in nature
• listening to upbeat music (MUST be upbeat - happy playlists on Spotify are easy to find)
• bake something easy (cookies, cupcakes, flapjack)
• craft/paint or make a card for someone's birthday
• read a light book
• any other self care stuff you like - I enjoy a homemade exfoliating scrub (sugar, oil, essential oil to fragrance), a hot(tish) shower with music, a face mask with those fake cucumber eye mask thingies

If I wasn't so bad at that type of thing I'd also add painting my nails and putting on makeup to that list!

Watch a funny film - love a cartoon like The Incredibles.
Go for a walk tomorrow morning - sunlight or at least daylight helps.
Ring a mate or a nice family member.

Talk to family or friends- they always put problems into perspective.
Get my hair cut.
Go back to what I loved as a child- drawing/painting/ certain books/ picking up an instrument.
Do something kind for somebody else.
Gardening. I like being able to look out of my window to a cultivated space- even if it is just seeing some bulbs coming up in spring.
Planning things to look forward to- a holiday/ meals out with friends/ exercise time
Going the market to buy unusual food to cook for friends.
Going to a bookshop and picking a new book.
Buying a new online audible book.
A walk to the local fruit shop to buy fresh fruit from someone directly rather than the noisy supermarket.
Decluttering
Trying something new- joining a gym/ reading club/ knitting circle, courses at local library.
Going on a bargain hunt in local charity shops.
I think the little things are the most pleasing. Anything too demanding- like redecorating- can be exhausting and add to the feeling of being overwhelmed.

Staying busy and distracted. Even if it's just finding a fun tv show and binge watching or picking up a new video game or a craft project.

Anything to avoid lying in bed ruminating over things.

Take St John's Wort - has natural antidepressant properties...
Make sure I get exercise every day.
Try and avoid the news and social media
Lots of cuddles with my dog
Do crafts - knitting, sewing, crochet etc. it's a good exercise in mindfulness and is very satisfying.

No wine
Walking and cycling

Fresh air.
Nature.
Don't drink alcohol.
Exercise.

Make spicy roasted vegetable soup: tastes lovely, is really healthy, great for digestion and I feel wholesome for having done it.

Go for a walk somewhere nice. At this time of year blackberry picking really lifts my mood. Or do some gardening. Just being outside is so good for my mood.

Go for a coffee and a pastry on my own and just enjoy the peace.

And the single most effective thing I’ve ever done to improve my mood: come off social media. I haven’t been on Facebook, Instagram, tiktok or any news app other than occasionally scrolling through BBC news since early summer and it’s had a massively positive effect on my mood and I haven’t missed it for a second. It took me a few weeks to pluck up the courage to delete the apps because I thought I’d somehow miss out, but it’s been great and I’m not planning on going back any time soon, if ever. I really cannot recommend it enough. Also I’ve read more books in the last couple of months than I have done in the last few years, because I’m not wasting my life scrolling though bollocks.

For me
Walk in trees by moving water
Challenge my "what if the bad thing happens" with "what if it goes well" (but specific!)
physiological sigh - deep breath in the when you feel like you've fully inhaled gasp/sniff a bit more in then let it out slowly they really calm me down
name three things I'm grateful for
hug DH
Good sleep hygiene (& ashwagandha)
my lazy brain likes to follow the well worn paths through the jungle so often if one thing makes me feel down then I spiral into other sad things grief etc that are down the well worn paths, I make an active effort to find new positive paths & try to walk on them (makes me think of Frost "I took the road less traveled by)

I hope you feel better soon 💐

I watch tv series that I've seen lots of times - lots of episodes, and not to heavy going, like Modern Family, Friends, US Office.
I find the familiarity calming.

Swim outdoors

Practice gratitude every night or when I’m feeling low
take my vt d and b vits raises my mood
go for a walk
hot water bottle blanket fluffy socks
Clean bedsheets
feel good movie
a hot drink
chocolate
a hug

I stopped smoking habitually a while ago, but if I’m really really down I have a cigarette, a redbull and some ice cream from this really nice ice cream shop. I enjoy all of these outside at the same time. It’s very chav but it never fails. The redbull is optional depending on time of day.

Walk among trees or by water.
Go to the gym.
Stroke the cat.

I get cosy. Blankets, candles, fairy lights and tea in a fancy cup. I then watch tiktok videos of people doing Christmas crafts or decorating trees. Doesn't matter if its June or Dec, it's my absolute go to. I work in hospice so unfortunately feel sad/down alot. This always picks me up. I am well aware the majority of adults will think this is ridiculous but it genuinely gives me joy! Hope whatever is going on, you feel better soon op.

I swim or walk, I eat some nice food and get fresh air every day