Today's tip is more for teens and adults who struggle with symptoms of depression and already have a difficult time getting motivated each day to get out of bed and to do things. The next couple of weeks could worsen symptoms just by having to be more isolated from others, having fewer obligations that make you go out, and increases in anxiety.
In general, we suggest changing thoughts of "I can't do this or that" to "What can I do?" This is even more important for the next few weeks. With this in mind, below are a list of suggestions that might help.
1. Stay on schedule and still get up at a reasonable time. Shower and get dressed for the day. Wearing sweats or pajamas will make you feel more like laying around and can negatively impact your mood.
2. Set small, tangible goals each day. For example, instead of saying you are going to clean the whole kitchen, make a goal to clean out one cupboard or that pesky junk drawer! If you feel up for more after that, great! If not, you have still accomplished your goal.
3. Try to include some sort of physical activity in your schedule each day. Pull a few weeds, go for a walk, even light cleaning can get your blood flowing.
4. Avoid naps. If you get tired during the day, try to find something else to do until that urge passes. Goal directed activities like baking cookies or doing a puzzle might help.
5. Reach out to positive people in other ways; for example, reconnect with a phone call to a friend or emails to check in on others. Be sure to talk to someone everyday just for casual conversation.
6. If you are in therapy or see a psychiatrist, find ways to still check in. Most of us are offering teletherapy if not still face-to-face sessions.
~ Dr. Sam