Guys. I’m so. effing. depressed.

Long term solutions (therapy, exercise, nutrition, hobbies, etc.) aside, how do you power through depression and get work done in the short term? Any tips?

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SC - when you say ‘power through depression’ it’s akin to trying to power through a broken leg to finish a marathon. You must be kind to yourself and acknowledge that this is an illness, not stress or a state of mind. Seek medical support and treat the condition. Put your health above all else. It’s time to talk. Confide in compassionate friends and colleagues for support. You will get through it, and do not hide it or worry about stigma. That’s just bullshit from sociopaths.

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Love this! Such great, thoughtful advice!

I got a dog... for me, the best decision ever - she gives me purpose and reminds me to take care of both of us, we go on walks so are outside more, and she is the sweetest soul who just loves and wants to be loved. But also a huge change in normal life patterns pre-covid :)

Barring that, ruthlessly prioritize the absolute bare minimum of what needs to be done professionally and personally, and focus on meeting that while nurturing yourself consistently - 8+ hours of sleep, real food meals, tons of water, 1-3 walks/day.

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My depression is genetic, so I take an SSRI. But I also try to ensure I get 7-8 hours of sleep, eat right and go for walks. I’m kind of anti-social so I do struggle ensuring I have human interactions outside my husband.

Mindfulness meditation also helps, even if it’s just for 1 minute.

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This is a lot easier said than done. But I bought a ~$200 exercise bike from amazon the other week, and taking 30 minutes to peddle for dear life on it after work - has changed everything.

When I stick with it, I don’t feel anger or frustration in the evenings and I don’t go to bed thinking life is pointless and that all has been for naught. It really does change something inside you.

15-20 minutes right before showering in the morning can also significantly help start your day off on the right foot.

It’s not a cure, but it is something.

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Ha! 🙏

Make a list and check off even the little things. Start your day by completing something. I always make my bed in the morning it makes you feel accomplished on the darkest of days.

Get help and support. Depression is an illness treat it like one. I hope you have friends, family and or Drs you can count on. Hang in there.

likesmart

Kava tea and CBD oil really helped calm my anxiety in the short term. They were necessary bandaids.

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Continue to remind yourself this state is temporary. You aren’t your depression. The self care is super important day to day and don’t feel obligated to force yourself to engage in social plans etc - be willing to accept where you are in the moment and give yourself a lot of compassion. It’s ok if you’re not working as much, no guilt!

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I struggle with anxiety and depression and when I’m feeling super overwhelmed I tend to want to just shut down and sleep to block it all out. I’ve been working with my therapist and she suggested making 2 lists: list 1 is everything stressing you out that you feel like you need to get done but can’t and list 2 is the much shorter and more reasonable list of things you can actually accomplish. Once you get the second smaller list done you can tackle more from the big list.

She also suggested what she calls a “reward sandwich”. Choose 2 things you HAVE to get done then reward yourself in between with something that makes you happy. For me that’s reading, doing a puzzle, watching a show or going on a walk. It’s a silly name but it works!

And lastly, take care of yourself! Do what you need to do to be ok and don’t feel guilty. You’ll get through this.

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AD 3 - another great exercise for anxiety is to write down what you are worried about and what outcome you think will occur. Then, later write down what actually happened. You might be surprised at how wrong you have been. The other thing is to rate each day as 1-10 in your diary with extreme anxiety as a 10. That lets you track how you are doing.

I’ve probably said this a million times when someone asks me how to decompress and find motivation in the short term: song breaks are the best! When I’m feeling overwhelmed, I like to play a song, sometimes the first that comes to mind, and just listen. Not doing anything else. I even close my computer, if necessary. I just focus on the music, the melody, the lyrics. Taking small breaks is important!
I was diagnosed with depression a couple of years ago and going into treatment was one of my best decisions. I’m working towards leaving my meds but it takes time to find what motivates you. Don’t let depression overshadow your greatest!✨

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S1 - don’t sweat getting off meds. Some of us just physically require the rebalance they do. When you do decide to go off them, do it very very slowly.

I don't. I take a day or two and let myself be depressed. I tell my boss. I tell my therapist. I take my meds. And usually it's the break I need to be able to keep going forward. Powering through can only get you so far. Knowing what your body and mind need get you further.

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Showers have always made me feel better (I think it has to do with resetting/refresh? IDK, man.) so I’ve started taking showers in the middle of the work day and it’s worked pretty well for me so far. After my shower, I feel like I’ve had a moment to breathe and bring myself back to start the second half of my day. It’s really refreshing and you feel a difference by not wearing the days stress.

Meds, therapy, exercise, meditation, sometimes lots of chocolate and “sick days” when necessary. I have BP disorder and some times you just need to give yourself a break. Does your agency have any resources? Lots of HR teams have access to resources. I’m at Publicis and we have lots of tools for employees. Be kind to yourself and take a few days if you need it. Mental health is part of your total health.

A dog or cat would be instant gratification and your mind would have something else to worry about. I love a hot shower before bed, stretching on a yoga mat, prayer and classical music. Also bought a new mattress that seems life changing! So if I want to brood or read or nap I’m at least comfy.

Everyday I’m battling depression. I have to sleep well, not eat shit, know exactly when I’m PMs-ing, and fill my “free” time with positive things like funny shows or good pod casts or good friends to laugh with. It’s slippery and I know exercise is probably the best answer but I’m lazy as all fuck. And despite my earlier comment about not eating shit, a bag of Cheetos in my nightstand helps me every night. Oh and I try to stay off social media.

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