Daily Survival Plan For Living In Hell
My definition of a man is this: a being who can get used to anything.Dostoyevsky
The title of my book is When Going Through Hell Dont Stop! What do I mean by hell? I define it as relentless physical or emotional pain that appears to have no end. This was my experience of living with chronic, unremitting anxiety and depression.
I found that the best way to cope with such intense discomfort was to live my life one day at a time. Whenever I contemplated the prospect of dealing with my pain over the long term, I became overwhelmed. But if I could reduce my life to a single 24-hour segment of time-that was something I could handle. If I could tread water each day, then perhaps I could survive my ordeal.
Working together, my therapist and I created what I called my daily survival plan for living in hell. The central idea was simple-to develop coping strategies that would get me through the day, hour by hour, minute by minute. Because I was fighting a war on two fronts, I had to devise and employ techniques that would deal with both the depression and the anxiety. I used my coping strategies to create four categories of support, which I have summarized on the following pages. These categories are:
- physical support
- spiritual support
- and most importantly, people support
A. People Support
B. Physical Support
The second aspect of your daily survival plan consists of finding ways to nurture your physical body. Here are some suggestions.
C. Mental / Emotional Support
How Do I Make An Evening Routine
Here is the fun part!
Now we put our nighttime routine âmust havesâ and âwhat would work best for yousâ together, add a few ideal timings and et voila, you will have created a nighty self-care routine to help with your depression!
Start with asking yourself how many hours of sleep do I want to get so we can figure out what time lights out will be.
I always aim for eight to nine hours because Iâm a sleepy person. I need to wake up at 7 am so that means lights out needs to be around 10 pm.
We also know that electronics need to be put away and lights dimmed about two hours before bed, so thatâs now at 8 pm.
Because I use Google Calendar on my laptop to plan my whole life I know I need to plan my day just before 8 pm, so maybe at 7.45 pm I will do that âmust haveâ.
Then I also like to tidy my home for ten minutes after Iâve switched off all electronics and dimmed the lights, so at 8.10 pm.
And I like to relax right before I sleep so I would make sure Iâm sat reading in bed by 9.30 pm.
See how we have an evening routine coming together!
Then you would just add in what you would like to include that can help you. Maybe itâs have a bath, do some journaling or meditation. Whatever you know can help you feel better feel free to include.
Just donât add too much in, we donât want it to be stressful or overwhelming!
Trigger Point Massage Or Myofascial Release
I am a big fan of trigger point massage. Due to the current pandemic, Im unable to get my monthly trigger point injections for a few months. So Ive had to make do on my own.
And its going okay! Im spending at least 5 to 10 minutes a day foam rolling or lacrosse ball rolling. Check out my first chronic pain guide for more info on myofascial release.
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You Probably Need A Shower
Dont forget to bathe regularly!
Ive been embarrassingly bad at this. My husband likes my stink, and I cant see anyone but him, so showering has fallen off my radar. That is gross and ultimately not good for me.
Get in the shower. By the way, I showered this morning.
For starters, all of the above. Everything in the depression list above will also help chronic pain! Its all related.
Create A Depression Routine So You Cope And Live Well
Depression requires routine to successfully cope with the illness. Because depression is not routine, it is important and beneficial to establish patterns that structure the way you live in order to combat the surprises that depression can often throw your way. I’m finding that my depression affects me more the less I follow a routine. I am less capable of bouncing back from a bad brain day I have less control over my rapidly shifting moods I dismiss my basic needs . I’ve learned the hard way that living well with depression requires routine.
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How To Create A Great Routine
Dr. Orma has some advice: âSit down with a pad of paper and write out everything you do each day over the course of a week. See what you can cut or reduce. Then see what you can set as a normal routine, something you do at a set time each day or week. It has to work with your lifestyle. If you like to stay up late, getting up early as part of your routine may not work.â Once you have your routine, give it a little time and itâll start to feel like second natureâbut if you realize something isnât working, donât be afraid to change it. Sports psychologist Dr. Jim Taylor, an expert on the power of routine for athletes in training, tells me: âIt can be worthwhile to alter routines periodically to keep things fresh and stimulating.â This is another secret bonus of routines: once youâve established one, the merest of tweaks can totally revitalize your day.
Why Is A Morning Routine Important
To keep it short and simple…
A morning routine sets you up for success, reduces fatigue, anxiety, stress and depression.
How?
Well, by following a routine you are preparing your mind and body ready for your day.
You are not mindlessly scrolling social media, or skipping breakfast and rushing to work.
You are taking time for yourself to become present, set goals and take care of your needs.
Without a routine you will feel tired, stressed, anxious and like you are chasing your tail all day.
Can you relate?
Well, let’s move on and take a look at the practices that will help you create a morning routine for success.
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Take Some Of The Stress Out Of Life
Depression and anxiety can make it hard for you to deal with everyday situations. By using some of these strategies you can take some of the stress out of your life.
Choose one of these steps:
- get back into your daily routine, by doing little things like, showering, making your bed, hanging the washing out. Choose one thing to start with.
- postpone major life changes such as moving house or changing jobs until youre feeling better
- help someone else who needs support
- remember to take holidays from work and get away from your everyday life
- learn to relax. Try yoga, meditation, muscle relaxation or a breathing technique
- download a mindfulness app, a range of them can be found here on the Mental Health Foundation website
- Check out the Small Steps website for a range of simple tools you can use to manage your stress, anxiety & low mood.
- find a counsellor you can trust and work through issues youre facing.
Taking care of your mental or emotional health is important. Your mental health wont always take care of itself, especially in the stressful times.
Being strong mentally means youre better prepared for lifes challenges. There are many ways we can protect our mental and emotional health as we go about each day. These same strategies can help prevent mental distress from developing in the future. It might take time for the positive feelings to return, but keep at it. Things will get better!
Write Or Review Your Daily To
For some people an ideal morning is a protected bubble wherein work isnt allowed. Totally valid. But for others , its the perfect time to get some strategizing done before becoming distracted by the inevitable deluge of emails or slate of meetings. When you take the time to write out or review your game plan for the day, youre once again getting ahead of making decisions based on your mood.
This is great for productivity, yes, but planning is important on a larger scale too. My favorite explanation for the importance of planning your tasks and schedule ahead of time comes from the book Essentialism by Greg McKeown. He writes, When we don’t purposely and deliberately choose where to focus our energies and time, other peopleour bosses, our colleagues, our clients, and even our familieswill choose for us, and before long well have lost sight of everything that is meaningful and important.
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Routines Help Alleviate Anxiety
To cope with anxiety its essential to sit down, identify whats worrying you, and address your concerns. When we create daily routines through exercising or changing our sleeping patterns, this allows our bodies to adjust and know what to expect.
The same goes for mental routinescreating predictable scenarios through habits allows your mind to adjust, understand what to expect, and alleviate anxiety over the unknown. Journaling is a great way to establish a regular schedule, especially for those struggling with the symptoms of anxiety disorder. Journaling at the same time every day can help you start a processor routineof mental restoration and wellness.
A Morning Routine To Improve Depression And Anxiety
A morning routine is the difference between feeling good or feeling tired when you start your day.
I can already hear what you’re saying, “But I need my sleep”.
Yes, you need sleep, so go to bed earlier.
But, a successful morning routine requires you to get up a bit earlier.
But, don’t let that put you off.
The earlier start will be so worth it as you will feel more energized and focused for your day ahead!
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Find What Works For You
Is it better to have a structured daily schedule or just a general to-do list for the day? Some people might thrive with a highly structured daily schedule that outlines activities in specific blocks of time, while others might do well with a loose list of things they need to get done in the day.
How do you decide which approach is right for you? Consider your motivations as well as what you need to get done. If it is something that is of high importance and needs to get done on a specific day, then scheduling it into your routine and carving out that time may be necessary to make sure it gets accomplished, Goldman recommends.
In other words, deliberately schedule a specific time to take care of those high priority tasks. Knowing that you have that time set aside for those tasks will leave you free to focus on using the rest of your time effectively. Goldman also suggests that it may be helpful to schedule things that you may not be motivated to do.
The Mental Health Benefits Of Having A Daily Routine
Living with Depression | byBlurt Team|
Mental ill health is disruptive, it can turn our worlds upside down, leaving us feeling kerplunked. Quite often, we might find ourselves having to make adjustments to our lives, to make room for recovery. It can sound counter-intuitive but developing a daily routine can help us to feel more in control of everything, and help us to make room for all thats important. Routine can aid our mental health. It can help us to cope with change, to form healthy habits, and to reduce our stress levels.
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Create A Depression Routine With Yourself In Mind
It is important that you create a routine that accommodates your experience with depression. Depression is unique for everyone, so everyone will not benefit from the same routine. For example, your depression might make you constantly tired, so you may want to fit a nap into your day. On the other hand, your depression might make you manic and you may want to replace a nap with something that utilizes your energy.
There are a few things that I think should be included in every routine, regardless of your specific depression needs:
- The same wake-up and bedtime every day: Ensure that you get plenty of sleep, as well as regulate your circadian rhythm, which influences your moods and brain health.
- Self-care time: Set aside time each day to take particular care of yourself .
- Meal times: Set meal times and try as hard as you can to stick to them. It is too easy to skip a meal while coping with depression and eating is kind of important.
Write Down What Youre Grateful For
Research shows that gratitude can increase an individuals happiness, improve relationships, and enhance ones sense of well-being. A study described in the University of California Berkeleys Greater Good Magazine demonstrated that even dedicating a short amount of time to gratitude each day can help improve symptoms for those who experience mental health issues.
To start your day off with a grateful mindset, try writing down three things youre grateful for, and keep them present in your mind as you start your day. Even when you keep your list private, studies suggest youre very likely to benefit from the practice of fostering gratitude.
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Inside A Depressed Mind
Although physical symptoms of depression are common, mood disorders begin in the mind. MDD and other types of depression can:
- Reduce the quantity of oxygen delivered to the brain, leading to the death of brain cells. You may feel disoriented and restless if your brain isnt getting enough oxygen.
- Cause a lack of chemical messengers such as dopamine and norepinephrine can sap your drive and energy, making you uninterested in things you formerly loved.
- Cause inflammation in the brain can lead to reduced neurotransmitter function. Low amounts of serotonin, a brain neurotransmitter, can make you feel tired, unhappy, and nervous.
- Physical exercise is typically the normal way to help repair the structural alterations and imbalances that depression can induce.
Depression And Routine Why Its Important
Okay, now you know why self-care in general is important, whats the significance of having a self-care routine for depression or any mental health issue?
Basically, routines tell our brain and body were safe.
Think about it for a second, if you are massively stressed or in danger you dont do the same things every day because youre dealing with that stressor or dangerous situation. Like back in caveman times you might normally wake up at sunrise, go forage for some berries, look after your kids, etc, etc. But if there was a tiger chasing you then youre not going to stop a pick some berries So the disruption in routine acts as a signal that all is not well.
A signal we really dont want to give our brains when we have depression.
Therefore routines are super important because they do the opposite, they signal to our brains that everything is well and we dont need to worry!
Which is exactly what we want, a nice, relaxed brain.
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Get A Healthy Dose Of Sunlight By Heading Outdoors
If you enjoy being outdoors, even simple activities such as gardening, throwing a ball around with your kids, or washing your car may do your mood some good. One reason may be that sunlight has been shown to facilitate increases in serotonin, a mood-supporting brain chemical. Drops in serotonin during the darker, colder months have been linked to some cases of seasonal affective disorder.
Choose whatever works for you, depending on your functioning level, energy, and preferences, advises Shoshana Bennett, PhD, a clinical psychologist and the author of Postpartum Depression for Dummies.
Do The Opposite Of What The Depression Voice Suggests
The negative, irrational voice in your head may talk you out of self-help. However, if you can learn to recognize it, you can learn to replace it. Use logic as a weapon. Address each thought individually as it occurs.
If you believe an event wont be fun or worth your time, say to yourself, You might be right, but itll be better than just sitting here another night. You may soon see the negative isnt always realistic.
A lengthy to-do list may be so weighty that youd rather do nothing. Instead of compiling a long list of tasks, consider setting one or two smaller goals.
For example:
- Dont clean the house take the trash out.
- Dont do all the laundry thats piled up just sort the piles by color.
- Dont clear out your entire email inbox just address any time-sensitive messages.
When youve done a small thing, set your eyes on another small thing, and then another. This way, you have a list of tangible achievements and not an untouched to-do list.
All goals are worthy of recognition, and all successes are worthy of celebration. When you achieve a goal, do your best to recognize it.
You may not feel like celebrating with a cake and confetti, but recognizing your own successes can be a very powerful weapon against depressions negative weight.
The memory of a job well-done may be especially powerful against negative talk and overgeneralization.
Focus on times when you feel the most disorganized or scattered.
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