Coming out of depressive episode

[Niffler29]

I’m slowly coming out of a depressive episode that has lasted a few weeks. I’ve managed to do the minimum I need to to get by in these weeks (looked after DS needs, work, walked the dog etc) but myself and my home have been massively neglected. I don’t think my home has ever been as bad as this in my life.

I really want to go into next week feeling stronger and in a better place but I don’t know where to start. I took the dog for a big walk today in the sunshine and I’ve had lunch but now it’s nearing 5pm and I’ve just sat like I’m paralyzed with no idea what to tackle first. Do I shower first? Brush my teeth? Do I start cleaning and if so, what room, where? I feel so overwhelmed and mentally exhausted before I’ve even started. AIBU to ask if anyone else has been here before and what practical steps they took to move forward? I’m incredibly ashamed that it’s got to this point. We’re also going away in a few days and I have absolutely nothing organized whatsoever.

As a side note, I posted on here previously about how I was feeling and many people suggested I might have ADHD. Long story short, my doctor agreed and I’m now on a waiting list to see someone else regarding a potential diagnosis, however the waiting list here is 3-5 years long so I can’t just wallow until then. I need to learn how to cope and not let things get this bad 😔.

Could you start by putting on a wash, doing the washing up and putting stuff away in the kitchen and going round the house with a bin bag to throw out all the rubbish? Carry down any dirty cups etc and deal with them.

lots of people have good ideas about doing 20 minutes then taking a short break. Putting on some music or a podcast and generally getting in the zone. If you could create somewhere nice to sit for the evening and maybe start on your bedroom so you have a nicer place to sleep then tomorrow you may feel incentivised to keep going.

Good that you are feeling better.

Can you pick one task?

e.g. pick one from

Emptying bins
Doing the washing up
Sorting the post
Decluttering a drawer
Cleaning the loo

And then one bit of self care to follow, pick from:

A shower
Brushing teeth
Hand cream

Here's a tip that really helps me - go to YouTube and search "ADHD relief binaural beats". It really helps me. Don't go down the rabbit hole of reading the comments or trying to decide which one is best - they're all the same... Just set one playing.

When I was going through this I made lists for the entire day and stuck to them, because otherwise I’d just keep going back to bed. It would be a list like;
shower
clean teeth
dry hair
ten mins makeup
breakfast
put a wash on
emails and admin 1hr
Hang washing out
dog walk 1hr

etc, and I’d tick off each task when I did it.

i find that when I’m overwhelmed with depression I do better when I follow a list. It might help you too.