You know you want or need to get up, but you can’t seem to drag yourself out of bed. Your to-do list is piling up but your motivation is nowhere in sight.
There are some proven benefits of having the occasional “lazy” day, from boosting creativity to refueling your ability to concentrate. The problem is that when we go into the proverbial rot mode for too long, it can signal that we’re battling with depression.
Are you ready to learn how to get out of a depression slump? Keep reading for short-term tricks and long-term solutions.
Acknowledge and Accept
When you can’t seem to find the motivation to get out of bed, it’s easy to start blaming yourself or seeing your depression as a character flaw. This kind of self-criticism doesn’t speak to the truth of your experience and can actually prolong your depression slump. Instead, acknowledge that you’re feeling depressed and accept yourself and your emotions as they are.
Adjust Your Goal Setting
Depression is often accompanied by worried thoughts, a lack of self-esteem, and a flattening of your motivation. In accepting that you’re in a depression slump, you can accept that your “internal battery” is lower than you’re used to. Reduce your daily to-do list, build more personal time into your day, and break tasks into manageable bites that you can complete in 15-20 minutes at a time.
Clean What You Can See
Rot mode can leave your bedroom or home a little messy, and research shows that messy spaces can exacerbate depression slumps. On the flip side, organizing your space can give you a sense of accomplishment and start to reset your mind. To start feeling the benefits, clean what you can see, whether that means folding a pile of laundry, bringing dishes to the dishwasher, or sorting some bedside clutter.
Get Moving
Physical activity has a positive impact on mental health, especially if you spend time outside in the process. The key to exercising while depressed is, once again, to start small. Something as simple as a 15-minute at-home yoga session or a walk around the block can awaken the body and release feel-good brain chemicals.
Talk It Out
So far, we’ve talked about short-term ways to break the seal on your depression slump. However, it can take deeper inner work to produce long-term results. In addition to spending time with your social network, consider professional counseling to start unlocking your inner guide to good mental health.
Learn How to Get Out of a Depression Slump With Professional Counseling
If you can’t seem to break out of “rot mode,” it’s time to accept that you’re going through a hard time. Then, it’s time to take back control little by little and learn how to get out of a depression slump.
Honor Your Emotions is a Dublin, CA-based counseling organization that is designed to make the therapeutic approach more accessible. We take a holistic approach to mental and spiritual wellness. Contact us to learn more and schedule your first appointment.
