How to Get out of a Depression Rut

Do you feel stuck in a rut? Not sure when it’s going to end or how you’ll get out of it? Every depressive episode is different, but there are some proven ways to jumpstart a positive progression. Check out these tips to learn how to get out of a depression rut.

Tackle Something That’s Totally in Your Control

Oftentimes in a depression rut, you feel overwhelmed by forces outside of your control. It helps to remind yourself of what you’re actually in control of.

For example, you might put away the dishes or read that book that’s been hanging out on your coffee table. The tasks don’t have to be lengthy or complicated. They just need to be in your control.

Give Yourself a Reset Day

When’s the last time you had a day dedicated to doing absolutely nothing? No chores, no work, no social activities – no responsibilities whatsoever. When you find yourself deep in a depression rut, choose a reset day to regroup.

You can use this day to do anything your heart desires. Take a nap, or even two naps! Soak in a warm bath. Sleep in. Eat your favorite comfort food. Don’t plan anything specific. Just let the day take you where it’s going to take you.

Many workplaces now offer mental health days for their employees for moments like this. If you can’t take off though, try to arrange a reset day on your scheduled days off. The goal here is to give yourself grace and forget about everything that’s causing you stress. You can tackle all that tomorrow. Today, just rest.

Establish a Consistent Sleep Routine

Inadequate sleep is linked to poor mental health. In fact, studies show that people with 6 hours of sleep or less each night are 2.5 times more likely to experience mental distress. When you’re awake, your brain is hard at work making sure your legs move, your eyes receive information, etc. Sleeping gives your brain a chance to process emotions and experiences from the day when it’s least busy.

A good sleep routine could pull you out of your depression rut and boost your mental health as a whole. Here are some Sleep Routine Tips you could incorporate into your daily life.

Get the Stress out of Your Brain and into the World

Have you vented about your depression yet? Have you vocalized why you feel stressed, even if you’re not sure what the direct source is? Most people benefit from getting their thoughts out in some way, whether it’s talking to a trusted confidant or writing their feelings on paper.

If you have a therapist, lean on him or her for guidance. If not, look to your support system for comfort. You might not get advice from everyone you talk to, but you’re at least processing your thoughts and feelings. This is like a release valve that takes pressure off your mind.

Ask for Help to Get a Fresh Start

Does the thought of cooking food or doing your laundry feel completely impossible right now? Are you buried in seemingly simple tasks? You don’t have to face that alone!

Don’t be afraid to ask for help. Get a couple of your closest friends or family members to come clean up your place for you. Give yourself a clean slate so you can feel relaxed and productive.

It doesn’t have to be your whole house either. Focus on the area that you spend the most time in, whether it be your living room, bedroom, kitchen, etc. Your circle of support can help you surround yourself with peace. That makes all the difference in a depression rut.

Get Personalized Depression Treatment

Perhaps this rut is a one-time experience, and if so, the tips above may be plenty sufficient. But maybe this is your third rut this year. If you find yourself in cyclical depression ruts, there may be a deeper issue at hand. Unresolved trauma, negative thought patterns, inadequate coping mechanisms – there are a number of contributing factors.

A therapist can help you get to the root of the matter and find a corresponding solution. You can learn coping strategies that are tailored to your unique needs. CNLD Testing & Therapy offers depression testing and depression treatment, including teletherapy appointments. If you’d like to work with one of our confidential, nonjudgmental providers, please contact us at (734) 994-9466.