Never stop taking your medications unless your doctor advises you to do so. Stopping your regimen suddenly will cause your symptoms to return full-force, and you may even experience additional withdrawal symptoms. Be mindful that not taking your meds as directed, or failing to take your meds at all, could lead to you having thoughts about hurting yourself. If you are having suicidal thoughts, immediately call your doctor or a suicide helpline. If need be, take yourself to the hospital.
Arise at the same time every morning (including weekends). When you wake, perform a few simple tasks, such as sitting up in bed. Then, focus on actually getting out of the bed. Next, do some light stretching. Wash your face and brush your teeth. Eat breakfast and take your meds. Rather than thinking about getting through the entire day, focus on completing one task at a time.
When you improve your sleep habits, you may wake feeling more refreshed and energized. Lack of sleep can have a significant impact on mood. Healthy sleep patterns can go a long way in improving your depressive symptoms. [5] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
Don’t pressure yourself about the intensity or duration of exercise you get. Just strive to get your body moving in any way possible. Walking, swimming, and yoga are all potentially low-impact activities you can do.
When you are feeling particularly low or down, look back over your thoughts. What have you been saying to yourself for the past few hours or days? More than likely, these thoughts are negative and contributing to your poor mood. Notice negative thoughts, acknowledge them as being negative and unhelpful to your situation, and release them. Remind yourself that thoughts are just thoughts; they aren’t facts or truths. [9] X Research source Once you become good at spotting negative thought patterns, you can try to challenge these thoughts. Is what you’re saying to yourself logical and realistic? Or, is it exaggerated in some way? Try to attack your negative thinking by pointing out how irrational it is, then restate your self-talk to be more realistic. Reframe “My symptoms will never improve” as “It’s taking time for my symptoms to improve dramatically, but I have noticed some improvements. “[10] X Research source
Write in your journal at the end of your day. Include details of what happened, how you felt, and what you thought. Consider how you could have handled the day differently by changing your thoughts and reactions to stressful situations.
Strive to be social in small ways each day. Even small instances of social connection can lift your spirits.
If you’ve gone through several meds that have not worked after a good trial, get a second opinion or perhaps more lab work.
