Ways to Slow & Stop a Spiral of Depression

Dark and moody photography of a misty forest

Seasonal depression has been in full swing for many of us these last few winter months.

Whether our depression is seasonal or just a current emotional period, let’s go over some ways to stop the spiral of depression.

Ways to Stop the Spiral of Depression

In my search for tips on slowing and stopping a downward spiral into depression (while waiting for my next therapy appointment), I found a great article by Mind My Peelings.

Disclaimer: I am not a mental health practitioner. I highly encourage you to speak with a licensed professional.

Know Your Triggers & Warning Signs

Noticing the triggers and warning signs of the start of depression can be incredibly beneficial in avoiding an emotional spiral.

What behaviors, thoughts, etc typically show up before depression hits?
  • Do you stop doing self-care routines?
  • Are you focusing on the negative?
  • Do you have a shorter temper or are you more easily upset?
What circumstances or events often trigger you?
  • Is it being left to clean up after others?
  • A particular holiday/season/date?
  • Certain people?

Stopping the Depression Spiral

Slowing down or stopping a spiral into depression can start with knowing our triggers and warning signs.

Then, try to reduce or remove triggers and increase self-care activities.

  • Avoid things/people that trigger you until you’re up to tackling them
  • Ask people you trust for help
  • Practice gratitude to shift your emotions and mindset

PsychCentral has a list of 10 Self-Care Tips for when You Have Depression for more great ideas and examples of self-care.

Depression can be extremely difficult to deal with, physically and emotionally.

It can become even more difficult when we find ourselves lost in a spiral of depression.

By reducing our exposure to triggers and knowing the warnings signs that signal a need for more self-care, we can help slow and stop a spiral into depression.

What are your favorite self-care tips and activities?

What are warning signs that we might not normally notice?

New Year : What Are Your Priorities?

Photograph of a horse grazing under trees during autumn

New Year, New Priorities

Happy New Year!

As we head into another year full of new dreams, goals, challenges, and achievements…

…what are your priorities?

Are you looking to:

  • spend more time resting?
  • take additional steps to heal?
  • reduce your cost of living?

The best goals (that you’re most likely to achieve) are SMART goals (Specific, Measurable, Achievable, Realistic, and Time-Bound).

However, if you’re feeling stuck when it comes to your priorities for the new year, it’s ok to start with a vague idea.

This could be a word (ex: Budget) or a simple sentence (ex: Improve Mood).

No matter what, start with a simple idea and then begin to add detail to create a SMART goal.

Read about SMART goals on ASANA.

Much love, patience, and abundance to you in the new year.

May you achieve your goals and have the space, time and energy to focus on your priorities.

What are your priorities?

Mindfulness: The Importance of Being Present

Blog post on the importance of mindfulness and being present in the moment. Close-up nature photograph of a weeping tree with pink flowers hanging above a wooden fence.

Mindfulness & the Present Moment

In the current world of hustle culture, it’s easy to find ourselves constantly thinking of what’s next.

  • What to do
  • What not to do
  • What we want
  • Where we want to go next

All this hustling can leave us constantly craving the next thing, and not spending any time appreciating where we are and what we have in the present moment.

Mindfulness Grounds us to the Present

Mindful defines mindfulness as:

“Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.”

Bayes-Fleming, Nicole, et al. “Getting Started with Mindfulness.” Mindful, 25 Nov. 2022, https://www.mindful.org/meditation/mindfulness-getting-started/.

By being mindful and remaining in the present moment, we can take the time to rest, enjoy the moment, and have gratitude for what we have now.

  • We can congratulate ourselves for how far we’ve come
  • We can express gratitude for who we are, where we are, and what we have in this moment
  • We can revel in the beauty of today

Instead of constantly being on the go, trying to attain new things or get to new places, let’s take the time to slow down, and be mindful in the present moment.

How do You Stay Present?

How do you remind yourself to stay present and practice mindfulness?

Rest & Recover

We Must Take the Time to Rest and Recover

These last few months have really made clear the importance of slowing down, pacing oneself, and taking the time to really, properly, rest and recover.

I’ve been pretty sick for over a month now.

There will be a few days when things seem to be improving, only for worsening symptoms to leave me unable to do normal activities for the next several days.

With so much going on in life right now, it can be hard to convince ourselves to slow down for a little, to take an extra sick day from work, or to get ourselves into a doctor.

But sometimes, these things are necessary for recovery.

Illness can be really tough.

We need to give ourselves time, patience, and nurturing.

Let’s remember to slow down a little.

Separation Can be Necessary

As we put space between ourselves and those that disrespect our boundaries or hurt us, keep in mind that completely separating is ok.

Sometimes separation is necessary, whether temporarily or permanently.

Even if others or ourselves don’t deem it completely necessary, it can feel absolutely wonderful and be worth doing.

As time passes… and as we heal and grow, those we’ve separated from may heal and grow, too.

Keep in mind, that even if someone claims to or actually has changed, we do not owe them access back into our lives.

Whether we limit contact, go completely no contact, or try and find another option, let’s take space to start healing.

♥️

Wishing you all space and time to heal.

Let’s Slow Down and Listen to Our Bodies

Living with Fatigue, Depression, and More

Let’s slow down and remember to listen to our bodies.

✦ How does your body (if it does) respond to your positive emotions and thoughts?

✦ How does your body respond to the different kinds of fuel you give it?
Do some foods cause even more negative side effects?

✦ How does your body respond to different environments? Activities?
Are some things more energizing or restful than others?

Let’s slow down, listen to our bodies, and see what we can learn.

And what we can use to our advantage.