Thoughts on raising your spirits when depressed

We asked our members how they try to pull themselves out of a depression or give themselves a lift while depressed. Also, some suggested practices for healthy living. Here are some thoughts we came up with.

• Get up early to watch the sunrise.

• Do any form of exercise for any amount of time (small goals).

• Connect with people.

• Have daily check-ins with key people in your life.

• Listen to music.

• Practice gratitude (say three things to be grateful for each day).

• Watch TV if it'll make you feel good.

• Don't watch TV if it's going to make you feel bad about yourself.

• Read.

• Journal.

• Remember all the dark times from the past and the fact that you survived them all till now and would survive them again.

• Look at pictures of people and places that make you happy. 

• Sleep and eat on a regular schedule.

  We also got the following ideas and explanations:

  • One thing that is proven to be helpful for lifting one's mood in a severe depression is a cold shower. Another thing I sometimes do is put a bowl of ice cubes and a wash cloth next to my bed at night. Then, when I wake up and can't pull myself out of bed, I grab the bowl and immerse my face in ice water.

    The mammalian diving reflex is a natural physiological response that occurs when the face is submerged in cold water. It is a reflexive response that triggers a reduction in heart rate and oxygen consumption, and an increase in blood pressure, which allows the body to conserve oxygen and redirect it to the vital organs. This reflex has been shown to have various health benefits, including its potential to help alleviate symptoms of mood disorders such as depression and anxiety. Studies have shown that submerging the face in cold water can trigger the release of endorphins, which are the body's natural mood-boosting chemicals. This can lead to feelings of calmness and relaxation, and may even help improve symptoms of anxiety and depression.

  • Another activity that that is very helpful is 45 minutes of vigorous aerobic exercise.  (Vigorous exercise for 45 minutes is clinically proven to have a similar efficacy to antidepressants and psychotherapy.)