6 Subtle Ways To Cope with Depression And Mental Fatigue
Trying to find effective ways to cope with depression and mental fatigue can leave you feeling frustrated and overwhelmed.
When your mind is spiraling into negativity, you can’t just snap out of it!
External stressors, an internal dialogue of automatic negative thoughts (ANT’s) and the stress of everyday life can make things feel unbearable.
Thankfully there are some small and subtle ways we can create some mental space when it all feels to much.
In today’s post, I’m sharing the little things help me cope with depression and mental fatigue.
6 Subtle Ways to Soothe Mental Fatigue When You Are Depressed
Over the past few months depression fatigue has taken hold. I’m having to come to terms with and cope with a major family crisis.
I’m not able to go into the details but during the height of the crisis there were some little things I found especially calming.
Often the most helpful tools for self-soothing are so subtle, so tiny, we overlook them. That’s why I made a graphic for each point, so you can save them to your device, maybe use as a screensaver, share with a friend,or print out as a little reminder.
#1: Place your hands on your heart
When you place one hand and then the other upon your heart, it encourages the release of oxytocin in the body, a hormone that works to reduce stress and anxiety levels, while promoting feelings of love and trust.
The action of placing your hands on your heart allows you to feel the warmth and love of your inner being. At the same time, you’re experiencing the release of oxytocin, helping you to feel a greater sense of well-being and connection with the world around you.
#2: Come home to your breath
Becoming aware of your natural breath, without judgment, is one of the kindest acts of self-care you can initiate for yourself. Trace your breath inwards and listen to the soft, silent sound of the air moving through you
#3: Give yourself a hug
We all need a little hug sometimes. There have been times in the past few months where I could literally feel myself collapsing inwards. A world away from the support and love of my husband, and facing unimaginable shock, my mind took me to some harrowing places.
In an attempt to self soothe, I would hug a pillow and gently rock myself back and forth. But one day I let the pillow drop the floor, and brought my arms around myself.
I gave myself the biggest hug and whispered, “I love you”.
#4: Give Yourself some mental space
When you have depression and the stress of uncertainty is making you feel overwhelmed, it’s important to create some mental space for yourself. Often we overlook all the tiny ways that help us feel calm and expansive.
Give yourself some mental space by engaging in simple activities you enjoy. When you have depression the little things become the big things so take things slowly. Consider taking a short walk outside, or sitting outside in the sunshine with a book or magazine. Give yourself permission to nap if you are feeling tired. If you have a little energy, try a short guided visualization or some yoga stretches.
#5: Rest when you need to
Your body needs time to recover and recharge, more so when you are feeling overwhelmed.
Stressful situations can push us into shutting down, something we do automatically as a natural coping mechanism. Give yourself the gift of rest, take a nap, or cuddle up with a book and warm brew.
#6: Write down your thoughts
Taking the time to write down what’s on your mind effectively gets thoughts out of your head and onto paper.
Grab a pen and jot down what’s on your mind. Write down your worries. Write down your yearnings. Write down your thoughts about the things that light you up. Bring to mind happy moments and things that bring you joy. Write down the things you’ve been putting off because you are waiting until you feel better
Sometimes called a “brain dump”, writing out your thoughts is an act of self-care that can help you relax and feel more confident about prioritizing yourself.
Writing lights me up. But because I’ve been feeling overwhelmed, I haven’t been writing.
Jotting the thought “I really want to blog again”, helped me realize how easy it is to get stuck in overwhelm.
If my words could reach into the overwhelm, they would say, “Be gentle with yourself, don’t push or judge, just do one small thing that lifts you up, you may not feel like it but don’t wait, it will be okay ”.
As I write, the process feels daunting, my mind is bringing up all kinds of resistance.
But sitting down to type this post is a tiny step that sends a powerful visceral message to my brain.
I hope today’s blog will help you feel a little better. I’m learning so much on this journey and showing up and hitting publish today may seem like a small thing, but it is huge for me.
My mind was having a hard time of it, but I told myself if sharing these words helps one person feel less alone in the struggle, it will be worth it.
And if you’re going through a stressful time, are feeling stuck in your head, or are afraid to show up because you’re confidence has taken a hit, please know: you are much stronger than you think you are.
No matter how messy it may feel, it’s okay to show up for yourself.
Focus on one thing for yourself today. You know, the thing you’ve been putting off because you’ve been trying to navigate the messy bits.
Begin with one tiny step, just one.
Until next time brave friend, be kind to yourself,
Depression does not define you, it is a serious disease that can occur at any time, to anyone. While some people are able to manage and have functional days, others may struggle to function at all. If you are feeling unwell, please seek immediate help and support.