When you’re in the midst of a depressive fog, the entire world can be overwhelming. Even getting out of bed, reaching out to family, or handling household chores becomes monumental. Life keeps moving ahead, but you might feel frozen in place and unsure about how to take the next step.
Fortunately, you don’t have to revamp your life overnight. Instead, you can start by taking small yet meaningful steps that focus on self-compassion, building structure, and securing the sort of support you need.
Let’s go over a few examples.
Start Simple
A great way to make sense of things when you’re feeling stuck is to scale down your expectations. Depression has a way of skewing perceptions and can make even the easiest task feel a lot more involved than it is. Rather than aiming for a major goal right away, try pursuing smaller tasks. Brush your teeth. Go check the mail. Take your medication. Finish a full glass of water.
You don’t have to be saving the world to matter. One step at a time can gradually help combat the fatigue that depression induces. Small efforts point the mind away from a looming sense of helplessness. You don’t have to do everything perfectly, you’re aiming for simple movement.
Be Kind to Yourself
It’s easy to beat yourself up when, despite your best efforts, things fall apart. You might judge yourself for taking the rest you need and comparing your progress against others. But, constantly judging yourself isn’t helpful; it’s paralyzing. If you’re constantly afraid of making a mistake, it’s incredibly hard to move forward.
Self-compassion, on the other hand, presents a far healthier path. Acknowledging the struggles you’re facing and offering yourself a bit of kindness instead of blame can go a long way. Let yourself experience and process your feelings without judging yourself for it. You’re struggling. It’s okay to evaluate your situation and go easy on yourself at the same time.
Aim for Something Easy
If you’re handling everyday tasks well, you might want to move up to bigger (yet still manageable) goals. Short but obtainable objectives give you something to work toward without piling on unnecessary pressure. For example, you might set a goal to go on a walk around the block three times a week, or write in your journal for at least 10 minutes a day.
Choose goals that feel achievable based on your current energy and mood. As you become more consistent, you might notice yourself feeling more capable and confident. Each small achievement you reach is proof that you can make progress, and over time, small wins can snowball into bigger accomplishments.
Follow a Routine
When depression clouds your thoughts, time may blur. Days can melt together, and routines tend to go by the wayside. Introducing a simple schedule into your day can help you regain your sense of control over your life.
Start by creating a simple routine. You don’t need to pack your schedule. Focus on important points, like waking up at a certain time, eating regular meals, and winding down for bed with calming rituals. A structured day is typically a more predictable day, which can soothe anxiety and reduce the more chaotic experiences depression can bring about.
If you’re not feeling motivated, try a few bookend routines. You might insist on making your bed in the morning or reading a book in the evening. Small commitments like these serve as a way to ground yourself and approach the rest of your day more organized.
When recovering from an illness (mental illnesses included), it’s important to acknowledge and celebrate even the small steps you take. Depression has a way of filtering the positives out of life, which makes it easy to overlook your progress, so make conscious mental notes about your efforts.
If you took a shower today, that’s a win. If you responded to an email you’ve been putting off, that’s a win. Even when the situation is small, making an effort to get things done deserves recognition.
Consider keeping a “success journal” where you can write down one or two small wins at the end of each day. Over time, this can change your perspective and help you start feeling better about your capabilities. Celebrating your efforts also enhances your ability to cope, and it inspires both a sense of pride and hope.
Reach Out and Get Support
Depression can be a very isolating experience, but you don’t have to face what you’re feeling by yourself. Rebuilding your life becomes a lot more manageable when you have the right support.
Start by identifying safe people in your life (such as friends, family, or professionals), who can offer you a listening ear and helpful advice. Speak honestly about how you’re feeling and what you need from your companions. If you’re unsure where to begin, even saying “I’m struggling right now” can open the door to a meaningful connection.
Therapists, counselors, and support groups can be beneficial in managing depression. Mental health professionals can help you make sense of your emotions, suggest coping strategies, and offer perspective during difficult times. It can be difficult, but there is strength in asking for help.
Reconnect With Your Values
When depression strikes, it often causes disconnection from yourself, your interests, and your purpose in life. To make sense of where you stand now, it’s wise to realign with your system of values. Think about what matters most to you. What kind of life do you want to build for yourself?
Your values may include creativity, connection, learning, compassion, or integrity. Pay attention to what matters to you, as your choices give your actions meaning.
You might not feel connected to those values right now, and that’s okay. You can still act in accordance with them, even in small ways. If connection is important to you, you might send a text to a friend. If creativity matters, you might sketch for a few minutes. Living in alignment with your values makes it easier to rebuild your sense of identity and purpose, even when you’re not very motivated to do so.
Embrace the Process of Rebuilding
Rebuilding your life doesn’t look the same for everyone, and it’s not a quick journey. There are going to be days when you feel like you’re doing well, and days when it feels like there’s no point. It’s part of the process and not a failure on your part.
Progress in depression recovery can be a bit of a spiral, as those affected work through similar struggles, but gain clarity and awareness each time. Accept the setbacks as temporary, and remind yourself of how far you’ve come. You’ve made it through hard days before. You can do it again.
You Are Worth the Effort
If you feel stuck in a depressive fog, know that you don’t have to make huge leaps to start moving forward. Small steps count.
There is no perfect roadmap to rebuilding your life, but you can trust that these gentle actions, when repeated over time, will yield meaningful changes. The fog doesn’t clear all at once. But with patience and the right sort of support, the light can begin to break through.
If you’re looking for dedicated support when rebuilding your life, or you’d just like to speak with a mental health professional, reach out to our team at your convenience.
