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

[Whatthefuck3456]

Feeling low. Apart from gp. Any advice please.

Mine is usually PMS. I’m pretty sure I have PMDD actually and I’m taking fluoxetine which sometimes helps but sometimes doesn’t.
things that help me are: reminding myself it will soon pass, going for a walk (I have a national trust pass which I use frequently), watching comedy shows or films, a really good thriller book, a nap, a long very hot bath. If I can’t do those things (because of work and being a mom) I just muddle through, do what I can, survive almost?
It also only temporarily helps, but I love cheese and crackers or nice chocolate.

For me it's the basics that help.

Leaving the house and going for a walk, even if it's for half an hour. The earlier in the day the better
Looking at my diet and making sure I have protein in every meal. Also no UPFs.

Get enough sleep

Spend time with people who love me.
No alcohol while I'm low
I'm not saying all this cures but it can help low mood.

Depends on why or what is going on.

Sometimes I just need to wallow and have a good,old, ugly cry.

Sometimes I just busy myself with telly, games, jigsaws, books etc.

Sometimes I just need a nice cosy cuddle with DD or the cat.

Swimming and the seaside always make me ridiculously happy, but that's both easily on hand when needed.

A walk or cycle, I love gardening, being outdoors. Preferably with a dog along as well. Definitely need to keep away from social media, getting drawn into rag top sensational headlines. Having different crafts to do, something that requires taking care, maybe following a set pattern, or intensive putting together is my go to for winding down, forgetting any negative issues. I can have knitting, cross stitch, decoupaging, and especially jewellery making on the go, all at different stages. I set up an Etsy site for selling jewellery, and make it for friends and family. Some quality time spent with other family members and friends can help as well. Plenty of sleep as well, somehow or other.

Today I've got a day to myself. I've got a lot going mentally so decided I'll have a self care day. I've been to the gym, walked the dog, got myself some bubble bath, face and hair masks for later, and the ingredients to cook one of my favourite meals. Will treat myself to a glass of wine and some rubbish reality TV.

Priorising time for what you enjoy is key to helping your mental health I think x

Love this thread! Does anyone know if there is a way to index or save a thread? Need to return to it for tips x

My quick fixes are:

Exercise (running or yoga for me but could be anything)
Meditation
A walk
Hanging out with my cats
Writinh
Reading

My ultimate pick me up is to go surfing but I’m landlocked so there is a limit to the amount of times I can do that.

It doesn’t really matter what your thing is but it’s really important to have something you can do to bring you that perspective and distance. Find you thing and tap into it.

Echo staying away from booze. Even in pretty mild doses it’s a huge depressant.

I agree with others though that if you are really low just building a bit of routine and low level self discipline is really important.

Admittedly I have never had clinical depression and I realise it’s a different ballgame for people in the grip of a major depressive episode.

But I do think wallowing and duvet days are not a solution for anyone. Even in a really bad period, managing a bit of basic self care (showering and cleaning teeth) and a bit of exposure to sunlight should be built into the day.

Having a bit of structure is imperative.

Have a shower (if I need one). I tell myself 'I've never regretted having a shower'.

Clean something - anything. Or done an admin task or declutter something. Set a target that is doable. It might something that takes 1 min or 30 mins, whatever seems manageable. I think it is true that action brings motivation and doing stuff lifts your mood. Definitely don't set any targets that feel overwhelming. Once you've done enough enjoy your break.

Jigsaw and good audio book.

I am overwhelmed by the response’s. Thank you to everyone who has contributed. I’ve taken many many tips and I’m adding them into my routines. Much appreciated everyone ♥️ I hope this thread has helped more than just me!

I hope you are feeling better OP. I too am currently in a downward spiral. I know the reasons why and there is nothing I can do about the reasons but I was going to post something similar yesterday and then fell asleep early evening until this morning!

Today I am doing my best to get some stuff done but it is hard.

I have a day to myself tomorrow so I am going to get up, turn off my phone and go for a walk or a cycle.

Find happiness (and take joy from) in small accessible things. And do these happy things daily.

A sunset, sunrise, flowers in the park, blue sky, pooches with boop noses, a nice walk, the peace from sitting with a coffee in silence, tge idea is its small accessible things that you can access in multiples, you encounter and you can always find. (substitute for whatever makes you happy but small things, not expensive, not possessions), don't rely on others to make you happy, don't depend on Susan coming every Sunday etc. You need to be able to create and deliver your own happiness. A hobby or something to do as well, volunteer at a doggy day care, for example if you have the time if you enjoy interacting with the dogs.

And actually do take joy, it makes a difference to say "look at that, it's beautiful, isn't it nice, isn't it peaceful, it makes me happy" etc. It's not immediate but it works over time.

Stop saying negative things, "this is shit, ffs look at that, what the fk, can't be arsed with this, always the fkin same"

Your mood is impacted by how you act, and the people you interact with.

Small things.

I hope you can talk yourself out of your downward spiral and do something not easy I know as when I'm like that if I don't put the brakes on it I can withdraw from life and go into self isolation and so the spiral goes ever down.

https://www.instagram.com/reel/COGOO_sgsPH/?igsh=eHd0azdiZmlobTM=

Cleaning. I find cluttered and messy rooms make my mood worse. Change the sheets, I love a nice fresh bed. Get some fresh air. Re watch tv shows that make me laugh.

Hope you're ok OP.

They are great. Thank you for starting the thread.
I also like listening to Michael Moseley's podcasts. I find doing one of his 'things' often boosts my mood.

Cold water swimming or any outdoor swimming
walking
music

I hope the suggestions work for you and things improve OP.

Walks in nature

Hot baths with Epsom salts

Family time (or spending time with people that make you feel safe - might not be family)

Nutritious food - not sugary refined stuff as tempting as that is, as that makes my mood worse when my blood sugar crashes

Yoga nidra

Early nights

(I basically think about how to ‘mother’ myself. My mum has dementia so I’ve been very low at points, but feeling like I have the power to look after myself in a loving way has been a massive help)

💐

Exercise, tidy the house and light a wax melt, clean bed sheets, bath, face mask and pj's.

Diet and exercise for me helped - I had weight to lose. Fitness and exercise helped massively

Don’t watch the news.

Dance to music you love. Cheesy disco, house music from when I was a student, stuff my kids love so we can dance around together.

PG Wodehouse short stories - so delightful.

Exercise is always good for me. I find cycling particularly useful for brightening my mood. You do not have to go fast but a decent ycle does help. Under more severe pressure i went for counselling which i found very uswful if u r prepared to.engage.

Exercise. Eating vegetables. I am worth taking care of.

Showering, and doing my hair and make up. This is really hard but usually makes me feel better. If I don’t feel better after I have done those things, at least I LOOK better which is not to be sniffed at.

I'm going to try this. I know it takes time to rewire your thinking but I could do with learning this so I don't get so annoyed about things outwith my control like delayed flights or rude people