In two previous articles we extended the advice of some experts on how to handle a depression crisis and what to do to understand what you feel, on this occasion the habits we recommend are to be carried out once or several times a week.
- Don’t stay up late thinking that you are making up for lost time during the day. At night we also procrastinate when we stay awake for no reason, so you feel good. A tip to put into practice: get the sleep you need when you can get it.
- When you’re having trouble being productive, make a done list instead of a to-do list. Don’t overwhelm yourself and reward yourself by keeping track of everything you’ve completed for a day or a week. This way, instead of slowly getting through a mountain of tasks, or not getting to any of them and feeling bad, recognize small successes as they happen.
- Create a transition ritual that can give you some space for when you need to move from one place to another in your day. They are useful when we move between larger blocks of time, for example, going to the office every day, afternoon tea or a walk around the block can be a ritual and go a long way to giving you time to relax. while adding structure and routine. They are very useful when you spend a lot of time at home.
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- Make a “downtime list” for your free time. If you are a person who considers that spaces without doing anything are bad, this activity is conducive to changing that conception. We know it can be difficult for someone with anxiety, experiencing prolonged times alone, or experiencing another mental health condition, but it is necessary to pause your thoughts.
“It’s a mix of relaxation and productivity, from podcast episodes I’ve been meaning to enjoy to non-urgent projects around my apartment. It includes administrative tasks, recipes I want to try, friends I wanted to catch up with, things I need to buy, skills I want to learn, basically any activity that I’ve thought: “I want/need to do that eventually” goes on my time list. inactivity,” he mentions . This way, the next time you wonder what you should do, you won’t have to waste mental energy thinking about options.
- Don’t force yourself to have a morning routine, just practice some good habits that you enjoy and feel useful. They can be like making your bed, stretching your body, drinking some water, washing your face, or doing something fun before starting your normal day. These activities can go a long way toward setting up the rest of your day for success.
- The same applies when you go to sleep, Take time to discover what habits can help you relax and sleep better. Spend a few nights experiencing them and when you find them, do them every day. Try meditation, writing, listening to a bedtime story, taking a warm shower, or trying a white noise machine.
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- Practice gratitude every day, before going to sleep you can think about the things you are grateful for or thank another person for something they did. “A 2010 meta-review published in Clinical Psychology Review found that people who have higher levels of gratitude are also likely to experience less depression, greater well-being, and more social support, among other things. There is also research that suggests that gratitude practices can generate real, measurable benefits for our mental health,” says Hannah Pasternak, associate director of special projects at .
- Try to maintain your social relationships. This can help you feel more connected to reality and see things as they are. If you find yourself isolating yourself, look for someone very close and resume the meeting or conversation.
- Make journaling a beneficial habit for you. Clear your mind and constantly review how this exercise helps you with everything you feel or think. .
- Schedule a mental health day and disconnect from work when you do it. Just like the physical body, the mind needs space when it doesn’t feel well, no matter the reason. When you take this day, make sure you make the most of it, treating it as a regular adjustment and not damage control. Honor the need to do nothing, to connect with nature or other people, to do something creative or get through a to-do list.
- Write a list of things to do at the end of your work week, this can help you avoid those fears that usually occur on Sundays. Write down everything, such as unfinished tasks, thoughts or feelings you want to return to. This way, you’ll feel more prepared for your return to work and, hopefully, less anxious, too.
- Schedule some time for rest and relaxation on your calendar. Planning ahead allows us to not overlook the moments or spaces we need to relax. Identify what activity helps you stay calm and take 15 minutes a day for this space. Be kind to yourself and ask for help if you need it.