Everybody goes through rough patches, times when they feel very alone or perhaps misunderstood by the world. Rough patches can sneak up on you. Things are going along just fine, and then one by one the little things add up and all of a sudden life feels intolerable, a trap set by surroundings or circumstances beyond your control. What do you do when you don’t know what to do? How do you find your way back to a positive perspective when you have forgotten how?
Depression runs in my family and I am well-acquainted with the its defeating weight, with how desperate you feel when you’ve forgotten how to hope. But I have found ways to recognize early on when I have begun to sink, and ways to help me keep a positive perspective, even when things look bleak. Here are ten that work for me (most of the time!):
1) Recognize that what you are feeling is a feeling and not a way of life. Someone once told me that saying “I am depressed” is not ever true. You are not depressed or sad or despondent or rejected or misunderstood. You may feel those things, but they do not define who you are.
2) Recognize that all feelings come and go, and this one will, too, if you let it. Try to remember a time when you felt hopeful and positive about your life and relive it in your mind. It may feel false to do this, but it is a gentle reminder to your soul that you will feel this way again.
3) Breathe. Right now, this second, you are fine. You have all you need and probably most of what you want. Relax and breathe again, and every time that those feelings of desperation rise up within you. Those few seconds of pause throughout the day can keep everything in perspective until hope returns.
4) Feel gratitude. List five or ten things or people or circumstances for which you are grateful. Keep a notebook by your bed and do this every night before you sleep. No other habit has been so effective as this for helping me to remember how truly fortunate I am.
5) Envision where you want to be, how you want things to change or grow. Spend a couple of minutes in meditation every day envisioning in as much detail as you can how you’d like to feel and what you’d like to be different. Everything starts with an idea.
6) Do something, anything, to move you closer to where you want to be. There is something about taking action, however small, that reminds us that we are in fact the active agents of our own lives. Life isn’t happening to us if instead we are making our lives happen.
7) Get a little more rest. So often a down mood really just stems from being overtired. Treat your self to a nap.
8) Be nice to yourself. Treat yourself as you would a friend who was feeling down. You wouldn’t berate a friend and tell him or her to get their act together, and you wouldn’t tell them they were hopeless and they might as well give up. Talk to yourself as you would a good friend and see how well you feel.
9) Take care of yourself. Get some exercise and eat healthy foods. Just like rest, these habits improve your well-being both inside and out.
10) Spend some time in nature. Few things can calm the spirit so well as a walk in the woods or on a beach.
When things aren’t going your way, sometimes the only thing you can do is keep it all in perspective and know that this, too, shall pass.