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If you are struggling with a mental health condition, some days will prove more manageable than others. When living with depression specifically, you may find that on your worst days you are hopeless, exhausted, or even immobile.
Some days, finding motivation for everyday tasks like taking a shower or getting out of bed may feel impossible. But that doesn't always have to be the case.
If you are established in therapy, you may have a set of coping skills that can help you through your most difficult times. In this article we explore some suggestions from mental health professionals on what to do on bad depression days. When you’re feeling your worst, how can you cope? Let’s find out.
What Is A Bad Depression Day
A bad depression day can feel like being weighed down by an invisible force. It's not just sadness but a deep, overwhelming exhaustion - like your body and mind are moving through quicksand. Everything takes more effort than it should, from getting out of bed to brushing your teeth. Even tasks that used to bring joy feel meaningless or out of reach. Your thoughts are clouded by criticism or hopelessness, making it hard to focus or care. It's not just one emotion; it's layers of emptiness, frustration, and loneliness that are hard to shake.
When these days hit, it can feel isolating, but you are not alone. Many in our community understand this feeling, and together we can identify ways to cope, even if it's just to help get you though today.
Managing A Bad Depression Day: Small Steps to Get Through
We all experience bad mental health days, and navigating them can feel overwhelming. It’s essential to remember that these days are just moments in time, and there are practical ways to cope.
We’ll explore how stimulating your senses, sticking to a routine, allowing yourself to stay in bed when needed, preparing for the future, and seeking support can help you manage those tough times. Each of these strategies can create a foundation for healing and resilience, making it easier to move forward.
Stimulate Your Senses
According to the National Library of Medicine, stimulation of the senses may help to reduce the impact of depression on the body and mind. Consider using the 54321 method. The 54321 (or 5, 4, 3, 2, 1) method is a grounding exercise designed to manage acute stress and reduce anxiety. It involves identifying 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. By engaging each of your senses, you are able to ground yourself in the present. This can help you to feel less bogged down in your depressive symptoms, even if it is only a temporary relief on your worst days.
Stick to a Routine
Establishing and sticking to a self-care routine is critical for individuals living with MDD or severe forms of depression. Because the condition strips you of the will to do most anything, finding the ability to take care of basic hygiene and needs is important for a variety of reasons. Helping to establish daily habits of self-care will not only keep you healthier and happier, but will also prove useful on those extra bad depression days. People with depression may have difficulty completing daily habits like showering, brushing teeth, cleaning, and changing into fresh clothes. Having a routine may help you to feel more in control. Try to establish these routines when you aren’t struggling so that on your worst days, they come naturally. The simplicity of accomplishing a shower and putting on clean clothes can make all the difference when you’re feeling your worst.
Stay in Bed
As stated earlier, sometimes depression means not having the will to get out of bed. On your worst days, that may just have to be okay. If you have the ability to take a sick day from work when you’re struggling with your mental health, consider doing just that. In the United States, people often forget that mental health is a part of our wellbeing as much as physical health. Staying in bed may be necessary on your bad depression days to help you practice self-care and get better. Keep a journal close by, or a furry friend to support you during this period. And do your best to not criticize or judge yourself based on your current limitations. More than anything, it is critical to remember that this state is not permanent and it will pass with the right tools, interventions, and self compassion.
Prepare for the Future
Eating healthy and exercising are two recommended ways to combat symptoms of depression, but doing so can be near impossible when you are in the thick of your illness. This is why it is best to take advantage of your ‘good’ days. When you are feeling healthy, take a few minutes to exercise or meal prep healthy and delicious things that you may lack the motivation to cook when you’re having a ‘bad’ day. Helping empower yourself to stick to your routines and habits no matter what will help you maintain the resiliency and strength you need to keep moving forward.
Seek Support
Although support from family and friends is helpful on your worst days, you may need to call in professional support as well. When in crisis, it is encouraged to reach out to your therapist or mental health practitioner to remind you of your coping skills or established routines. Whether or not you have an appointment, most mental health providers establish ways to reach them outside of established meeting times when necessary. Whether it is sending off an email, text, or phone call, don't hesitate to connect with your doctor to help you through the most difficult days. A quick check in may just turn your whole day around.
Finding Balance and Community
More than anything, attempting to have love for oneself during your darkest times is immensely important. Instead of doubling down on the negative self-talk, seek outside assistance to help you quiet the inner voice that tells you “I am not enough.” Instead, try surrounding yourself with people and things that remind you how valuable you truly are. You are worthy of living a healthy, happy and fulfilling life. Try to remember that this state is temporary and it will pass. Are you needing support? Join us in our Mental Health and Behavior discussion group.
