The Great Eight

Some days the depression hits you so hard it paralyzes you. All the stuff that needs to be done gets put on the back burner. You can hear it yelling from a distance, making you feel that awful guilt. But the heaviness takes over and you just sit there, blank, but full of racing thoughts. Once in this place, it’s so hard to climb out of it, you think of all the things you have been told by a therapist and brush them off because they are too hard, time to just ride out the wave of depression again..

Julia Grace, the most amazing woman I’ve had the pleasure of meeting, says that you should not think of depression as a race that you will win, that eventually you’ll cure it and be “normal”. Depression is like a roller coaster, constantly riding the ups and downs and loop-de-loops. You just have to arm yourself with the tools to make the ride a little less extreme.

Here are a few of the tools I’ve been shown which I find helpful:

🌟Imagine those repetitive thoughts as a box floating down the river. Acknowledge them, accept them, and put them on the river to float away. This really helps release the thoughts that just won’t leave you alone.

🎉Celebrate small milestones. This could be that you got dressed today, it could be that you took a shower, returned a message, or even just simply got out of bed. Every small step is a win.

🐾Bare feet. Do not underestimate the power of bare feet. It connects you to the earth and grounds you. It makes you feel centred and calm (unless you’re walking on lego, that’s not calming)

🧠Rephrasing thoughts in your head can make a big difference. Instead of “Why is this always like this?” try, “It is like this now, but it is only temporary.” Instead of “I’m useless,” try, “My value isn’t defined by how productive I am.” Instead of “I can’t do anything right,” try, “I can do one small thing today, and that’s enough.” Positive self-talk can make a world of difference.

🥦Have healthy snacks on hand, remember to eat them by creating a routine, or even an alarm. I know on my darkest days I don’t eat properly, I’ll completely forget for 12 hours or I’ll binge eat. And when I feel like eating it’s usually unhealthy. Our diet can play a huge part in mental health! Ever noticed how your mood shifts after you’ve eaten a packet of biscuits (speaking from experience) compared to having chicken and rice?

💤Sleep! Sleeping is so important, to help reset our brains, process information and helps to regulate emotions. It also balances healthy hormones like cortisol. Lack of sleep increases cortisol, which increases anxiety and stress levels. Not enough sleep will also throw off your decision making abilities, concentration and focus.

🧑‍🤝‍🧑Get yourself a buddy you can check in with, or that knows you well enough to know when you need them. Depression can make us feel really alone and isolated. It’s easy to forget that we have anyone when we are in that black hole. Someone close to you will see when you’re starting to slide. Even if you think you’re amazing at hiding it. Tell them (when you are not in the thick of it) what you need in those moments. Some people just need to go to bed and cry while their buddy brings them tea and does the dishes with no talking required. Some people need to watch trashy movies and talk for hours. Whatever it is, tell your buddy.

😰Know your triggers! Try to avoid getting in situations that you will get triggered. If your depression is seasonal, prepare ahead of time, go the extra mile to stay out of it. Identify situations, people, or environments that worsen your depression and plan ways to navigate them. Prevention helps reduce intensity.

🎶Creativity. Music, art, baking, gardening, reading, writing. Whatever it is, do it! Even a few minutes can help release tension and boost mood.

✔Have a daily checklist. Do it each day. some days you may only do one item, that’s okay. The point isn’t perfection; it’s showing up for yourself.

The most important thing is, know you are not alone! This is temporary. Some days will feel impossible, and that’s okay. I’ve been there, and I know how disabling it can feel. What helps is showing up for yourself in small ways, leaning on your support network, and remembering that feelings aren’t facts. You’re doing better than you think, even when it doesn’t feel like it. ❤‍🩹