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As someone who has dealt with depression at some level for the last 9 years, I totally understand the funk. I often describe it as a wave. The sadness builds slowly, picking up momentum under the surface of whatever other emotions I might be feeling, and then crashes over me at the most (seemingly) random times. It wasn’t until I started seeing a therapist that I began to recognize those triggers and do something about them before the wave drowned me. Today, I want to share with you some of the things that help me keep my feet on the ground.
Whether you’re battling depression or just having a bad week, these tips can help you find your happy place again.
(Please note: If your funk has lasted more than a few months or you’re thinking scary thoughts, then please, please, please stop trying to pull yourself out of it and go see someone! Talk to your doctor, get recommendations for a good therapist in your area, or call 1-800-THERAPIST for a confidential recommendation.)
10 Tips for Getting Out of Your Funk:
- Rest Those Hardworking Muscles! As a Mama, your number one complaint is probably lack of sleep. Am I right? Girl, put that phone down and go to bed! I know how hard it can be to get to bed on time. With littles to care for (who may or may not still need you in the middle of the night) or older ones with homework and sports and unending time in the car plus household tasks and quality time with the hubby and all your other commitments… It all adds up and before you know it, you’re folding the laundry at midnight, crying quietly cause you just want to go to sleep. Well, I’m here to tell you: For your sake, put the laundry down! Aim to get at least seven hours of sleep. If a tiny cry will interrupt your beauty hours, then plan to stay in bed as long as takes to fill up on sleep. If ever there was an encouraged use for iPads, it’s during those early morning hours!
- You Are What You Eat: Food plays such an important part in every aspect of your physical and mental well-being. Make sure you’re getting enough calories every day and that most of them are coming from whole foods. That means cut down on those processed foods and refined sugars, Mama. I know you only want to eat ice cream in the middle of the day… grab an apple instead. Your body will thank you!
- Check your levels: It’s always a good idea to make an appointment with your doctor and have them run blood tests. Deficiencies in iron, magnesium, vitamin D, and others can all contribute to suppressed moods.
- Get Moving: Exercise has been shown again and again and again to improve depressive symptoms because it increases your dopamine and serotonin levels, two major players in the mood game. Plus, sweating is a great way to work out aggression for things you might not have any control over. Many a good rage has been dispelled with weights in my hands.
- Go Outside: Ever wonder why sunshine makes people happy? It’s because the sun helps your body produce vitamin D! Not to mention it’s warm and comfortable and invites you out into the fresh air and wonderful, wide world where birds sing and children giggle and moms get tan. Oh, February… I wish you were July… This Pacific Northwestern girl is missing her some sunny days and poolside outings right about now!
- Create something: Take time for yourself and make something you love. It can be a painting, a drawing, photos of your kids or nature, one of the many DIY projects you’ve been pinning for ‘later’. Make later today.
- Use all your senses: Smell is often left off the list of self-care to-dos but, I’m telling you what, diffusing my favorite essential oils or lighting a tantalizing candle can really shift my mood quick. Essential oils have many benefits, the most significant of which is known as aromatherapy (which doesn’t have a ‘therapy’ in its name for no reason). My favorite oils for blue days are Quiet Time, Bergamot, and Cinnamon.
- Practice gratitude: Gratitude has more beneficial effects on your body than I could ever list here! Stop for a minute and think of five things you are grateful for. Or better yet, make a list and post it somewhere you’ll see it again.
- Find the thing that makes you happy and prioritize it: If you love gardening, set aside time to be outside with a shovel and some seeds. If you love writing, plan to have Hubby put the kids to bed so you can write or journal without interruption. If you love hiking, then dust off your boots and get out there. If you love… You get the idea. If something makes you happy and you can shift your schedule or let something else go so you can do that thing, then do it! A happy Mama is an effective Mama.
- Let some things go: Thanks to Facebook and Pinterest and, ahem, mom blogs, there’s a TON of pressure to be awesome at everything, especially if you’re at home during the day. It’s easy to feel like you’ve got be on top of everything from whole foods to organization to a spotless house to the newest parenting trend to fashion to… the list goes on. Mama, you can’t do it all. Let me say that again. You CAN’T do it all. I can’t either. And we’re not even supposed to. So pick your battles, fight for what’s important to you, and let the rest of it go. Let it go, let it go… Now it’s going to be stuck in your head all day. Sorry ’bout that.
That’s my list. What would you add? Tell us in the comments!
Blessing upon blessing,