Stop the Depression Monster!
Before we can stop depression, we first need to understand what is feeding it. Because like all scary monsters we grew up fearing in our childhood, depression might be among the most debilitating. Even if we don’t see it as a scary, drooling, hairy thing hiding under our bed. Instead as adults it becomes a heavy, overwhelming thing that puts itself right smack on top of us so we can’t breathe. It can freeze you in your tracks…. literally, which is why you don’t want to leave your bed. It’ll steal away your appetite, your joy, your relationships and even your feeling of being alive. Which is why it often leads to self-harm and suicide.
Are you curious if the depression monster has a grip on you? Scroll down to check out the common symptoms and definition. Although I highly recommend NOT self-diagnosing and instead asking a professional who has an outside perspective. Because when we are under the influence of the depression monster, our perception might be a tad skewed.
So let me get back to the point; understanding what is feeding the monster, making it grow stronger. Because ultimately, we have to weaken the thing before we can stop it. Which means, no longer feeding it . . .
Try taking a real look at your surroundings without judgment. Because very likely this is a reflection of the monster and its effect on you. Not you as a person.
Really look at your environment. It is chaotic, messy, without routine? Do you not make your bed when you get up in the morning? Do you have piles of dirty laundry? Do you have a sink full of dishes that haven’t been washed in days? Do you have black-out curtains that you never open to let in day light? What colors are surrounding you? What people are/are not surrounding you? Is everything covered in dust? Do you ever get outside to breathe fresh air? These are the very things that feed the monster.
Remember you have choice.
You can choose to get up, even if you don’t feel like it.
You can choose to make your bed, even if you’re moving slow.
You can choose to clean the kitchen, do the laundry, and walk outside.
You can choose to be kinder to yourself.
These are all things that will weaken the monster.
Accept sadness. Say to yourself, “I’m feeling sad.” It is part of the human experience. Guess what, it’s okay to feel sad. In fact, there are probably good reasons you feel sad. But you are not defined by sadness. The truth is that sadness is just one emotion on a grand scale of emotions. (Scroll to the bottom to access a chart full of different emotions.) That’s it. Just an emotion that comes from your limbic system in your brain.
Depression monster’s favorite thing is when we dwell and wallow on sadness, allowing ourselves to become victims. Which brings us to number four . . .
Would you rather be a victim or a villain? If you choose villain, then it’s time to fight back. Sometimes we have to be a villain before we can be a hero. Especially when something is attacking us. like this dirty old depression monster. Fight back by not giving it what it wants.
Self-talk . . . become more aware of how you speak to yourself. Often negative self-talk is the influence of the depression monster. Sometimes taking on the voice of someone in your life or from your past. The more you talk negatively towards yourself, the more you feed the monster. Depression monsters love negative, hyper-critical, debilitating self-talk. Weaken depression by choosing self-compassion. Begin understanding what you’ve been through and allowing comfort and support instead of abuse.
Movement . . . Move your body! Even if it’s slow movement. Maybe its movement while still in bed. Go for a walk outside. Do some yoga or Thai chi. Work your way up to an exercise routine that works for you. Just keep moving. Depression wants you to stop moving which is why it freezes you.
Be creative. Allow those emotions (yes we’re back to sadness) to come out! Drawing, journaling, painting, dancing, these are all ways to take the emotions and let them move through you.
Creativity and movement help your autonomic nervous system reset itself. Depression monsters are highly weakened when we attack them neurologically by addressing the nervous system. Check out my membership here for lots of somatic and yoga exercises that focus on the autonomic nervous system!
The last thing I will leave you with is, be proud of yourself for reading this, because it proves you want to fight back and not stay a victim of the depression monster. And remember it doesn’t change overnight. It needs consistency and commitment and very often someone to talk to. If you are suffering from depression, I highly recommend speaking to a professional.
Contact me here, if you would like to chat.
Symptoms & Definition of Depression
Unlike normal, temporary feelings of sadness or grief after a hard life event, clinical depression lasts most of the day, nearly every day, for at least two weeks. It affects how you think, feel, and handle daily tasks like working, eating, or sleeping. (DSM5)
Common Symptoms
Persistent sad, anxious, or "empty" mood
Loss of interest or pleasure in hobbies and activities
Fatigue, low energy, or feeling like small tasks take extra effort
Changes in sleep (insomnia or sleeping too much)
Changes in appetite or weight
Trouble concentrating, remembering, or making decisions
Feelings of worthlessness, excessive guilt, or hopelessness
Recurrent thoughts of death or suicide
