Finding Equilibrium: My Mental Health Recovery Route
I prefer to communicate my mental unwellness with words that convey it's something that will pass. I prefer to look at my bouts of depression as 'slumps' in an otherwise great life. I figure, why metaphorically tattoo my identity with depression? I am not depression. I experience depressed bouts/ moments/ days, but I am not a depressed person.
I am strong, kind, curious, and creative, yes. But depressed? No. It's not my identity.
I believe no matter what life throws at you, whether it's experiencing the sadness accompanying the death of a loved one, losing clients, losing a job, feeling helpless, or misplacing your motivation, the negative emotions you have will pass. You will smile again. You will feel joy again. The best I can do is to keep moving in some sense of 'forward,' though I need to go inward before I go forward.
Here's what I mean.
When I hit a slump, it feels like I've hit a wall. Every action feels like driving through a massive fog or a wall of rain so thick I can't see one foot in front of me. At these points, I have to focus on the essentials and do the bare minimum while giving myself grace. I tell myself, "Just do your best, whatever that looks like at this minute, hour, or day." When I get a wave of energy, I proceed into the next phase.
Step 1 - I get into a routine.
I begin to create a routine with the essentials, establishing options A and B. I look at everything accomplished as a WIN. The goal here is to start settling into a 'Do it Now' mentality. Don't wait, do what needs to be done now. You'll have to do it eventually, so snag this win now.
Here's an example of my option A schedule:
6:30 am - Get out of bed. Make bed. Handle bodily business. Wash hands. Put the retainer in the cleaning solution while I brush my teeth. Put fitness clothes on. Greet the dog. Go for a long walk or a jog while listening to an audiobook or podcast.
8:00 am - Get showered and changed. Have breakfast.
9:00 am - Take some time for personal projects.
10:00 am - Get into client projects.
Here's my option B routine/ schedule:
6:30 am - Get out of bed. Make bed. Handle bodily business. Wash hands. Put the retainer in the cleaning solution while I brush my teeth. Greet the dog and take her outside to handle business. Pour food into the dog's bowl for breakfast. Make a coffee and relax, take 'me-time' to think or journal or be creative or listen to a podcast.
8:00 am - Make another coffee. Sit and get into client projects.
10:30 am - The dog will need to go out for the second time. Change into fitness clothes and go for a long walk or jog while listening to an audiobook or podcast.
I only plan part of the day, just the mornings, where a win or loss is most heavily felt, and like dominos, the effects impact the rest of the day. Both of these morning-routine options make me feel like a total badass. Feeling strong and confident makes me better in my job because I'm making decisions and producing content from that positive, empowered state of mind.
Step 2 - I drink water - aiming for three 32 oz bottles daily.
The way I see it, each bottle consumed is a win. Being hydrated makes your body machine run better, helping increase mental focus, improve your mood, improve your complexion, and more.
Look better and feel better, all by drinking more water? Hell yeah.
If you're one of those 'I hate water' people, here are some great options:
Infuse your water with fruit! Try strawberries and basil or cucumber and a couple lemon slices.
Drink some caffeine-free tea. Of the caffeine-free herbal teas, I prefer lavender (if you're feeling stressed), mint (bonus: fresh breath and it's really tasty), orange (feels cozy and uplifting), or rose (similarly cozy, but makes you feel elegant somehow).
Try flavored electrolyte beverage packets like Liquid I.V. or Crystal Light. Pro-tip: Use one packet for one 32 oz bottle and add ice.
Step 3 - Take a walk.
Walking is good for you. Shocker, right? When I can't muster up the energy to do anything else, I identify a reasonably close destination, put on my earbuds and play a good podcast or audiobook, and go outside for a walk. I usually take my dog along, but if my energy is super low, I try to go by myself.
These walks are like my meditation, where the content I'm taking in helps me think more about bettering myself than the walk itself. I can zone out and focus on the words while glancing up occasionally to appreciate the environment, weather, beautiful flowers, surprising wildlife, etc.
The big WINs with a walk are the opportunities for self-reflection and growth, plus the insane health benefits. Walking improves cardiovascular health, increases muscle strength and endurance, reduces the risk of chronic diseases such as diabetes and heart disease, improves mood and mental health, and increases bone density. Take one step, then one more. Eventually, this may turn into a jogging habit. Who knows, but the snowball effect is real. All you have to do is get the ball rolling.
Step 4 - Put some good, energizing music on.
When there's a task I've been avoiding, I always put on a playlist with my favorite Rihanna or some old-school 90s hip-hop and R&B, and that gets me to optimal BBE (bad b*tch energy) levels and ready to work (work, work).
Music has a powerful impact on our emotions and can be used as a tool to improve our mental health. Listening to upbeat music throughout the day can boost your mood and motivate you. The key here is to choose the right playlist that makes you feel good and energized. The next time you need to do something you don't want to, put on a playlist of your all-time favorite tunes - no matter what decade they're from and get to it.
Step 5 - Get crafty with it.
Listen, I love candles. I enjoy candles so much that I make my own. For me, candlemaking is a gift that keeps on giving. Not only do I have to focus entirely on the process and measurements to achieve a good candle, but I also get to enjoy the soothing scents of the candles throughout the coming weeks. The ceremony of making and lighting candles feels so sacred and cozy.
If there's something like candle-making for you, then do it. Reengaging in a hobby or activity you enjoy can reignite a sense of purpose and fulfillment, which can work wonders for your mental health.
6 - Ask yourself what you want and pursue your passions without judgment.
I find intentional contemplation highly beneficial to help lift me out of a slump. Here are examples of questions I ask myself to bring back my truest innermost me, currently hidden beneath the grey clouds.
What/ who am I grateful for?
What things/ activities/ people make me feel good?
What am I doing now that I love doing?
If money were no option, what would I be doing?
Where do I want to be in 5 years?
What am I not doing that would have the most significant positive impact on my life?
Embrace a sense of childlike wonder and curiosity, allowing yourself to explore new interests and ideas without self-judgment. By taking these steps, I find the duration of my slumps decreases, and my self-empowered state returns with full vigor.
Even if it feels like you're so far away from your goals, know that each step forward helps increase your momentum forward, like a snowball going downhill. All you have to do is start small and seize every opportunity to take a win every day.
We can overcome even the toughest challenges by taking small steps and focusing on the things that bring joy and fulfillment. Investing in betterment guarantees that the grass is greener on the other side of whatever you're going through. So, reorient yourself towards your personal North Star, especially in your dark days.
If you have any go-to tips to help increase your mental health, comment below!