7 Practical Tools for Picking Yourself up During Your Darkest Days

These days most people experience some feelings of depression, anxiety, grief or general lack of motivation. This is a normal part of life, however, if we don’t take productive action, these states can linger and interfere with our functioning at work and in relationships. Here are some simple yet highly effective tools that can help you out of a dark period and propel you back towards balance and wellness.

  1. Acknowledge and accept

The first step is simply to acknowledge the situation and the pain you’re in and accept your feelings as they are. When we’re in the throes of a depression or an unmanageable situation we often try to first fix our way out of it before we address the root cause and emotions. Verbally acknowledging how sad or depressed we are to ourselves or others and allowing ourselves to fully feel the depths of our pain brings our attention into the present moment and gives us the opportunity to simply be with what’s there. Denying our feelings and resisting the situation by numbing ourselves, distractions, or engaging in addictive vices such as food, alcohol, substances, or internet addictions can make the pain worse and perpetuates a vicious cycle of avoidance and dysfunction.

  1. Reach out daily

Reaching out and telling people who care about you that you’re having a hard time is crucial. So definitely make sure you’re doing that. But beyond that, reaching out and simply having a genuine connection with someone in your life, every day, is a simple remedy for darker periods. Even though our natural tendency when we feel depressed is to hide, withdraw and shut down, the act of making an effort every day to talk with another person has enormous therapeutic value. Being in connection is the key. Make a list of the people in your life and call them one of them each day and have an ordinary chat. Report about the small things in your day: what you ate for breakfast; something pretty you saw on a walk; the TV show you’re watching. Sharing the small details of your day and having someone listen makes you feel like you matter.

  1. Seek therapy

Building on the importance of connecting with another person on a regular basis, working with a trained professional is crucial. Therapy is not just for people with mental-illness. Everyone can benefit from talking to someone regularly regardless of the problems they may or may not have. The simple act of talking to a neutral and objective person has the effect of reducing anxiety. We all need to be listened to, heard, and seen for who we are at our core.

There are many kinds of therapy and many different therapists. It’s about finding the right fit and modality for you. With the right therapist, therapy can actually be a fun and rewarding process. If you’ve experienced trauma, Somatic Experiencing and EMDR are quite effective. Most cities have low-fee counseling centers that train psychology interns, which makes seeing a therapist every week highly affordable. Google search “low-fee counseling,” and many options will pop up. Insurance often covers sessions as well. Expensive prices should not be used as an excuse to avoid getting professional help.

  1. Walk 30 Minutes a day

Getting out of the house, rain or shine, and taking a leisurely stroll around the neighborhood or running errands on foot like picking up dry-cleaning or heading to the post office, can instantly change your mood and perspective. This is more of a mental-health intervention as opposed to physical exercise tip. This may or may not be what your body needs to stay physically fit. However, the act of walking outside in any setting and letting yourself explore your senses will breathe new life into your day and force you to engage with your environment and neighbors in new ways.

  1. Meditate

This tool is so effective and powerful that I tell all my clients they must learn to meditate, otherwise they’re putting themselves at risk for anxiety and depression. The research indicates that the benefits of meditation are endless. There are many different styles of meditation, and so finding a type of meditation that resonates for you is key. Looking up meditation or mindfulness on YouTube and following along to a guided exercise is an easy way to get started. Apps like Calm and Headspace can also be helpful. Group classes are the best way to learn. All it takes is just five minutes a day a couple of times a week while gradually working up to a longer practice.

  1. Take breaks from social media

When we’re feeling depressed, anxious, lost, or in the throes of grief, seeing other people supposedly looking happy with their spouses, kids, or on some great travel trip can make our painful feelings feel even more acute. It’s human nature to compare ourselves with others, but having that stimulus all the time is unhealthy for our sense of self-worth. See if you can minimize your time spent on social media by utilizing the monitors on your smart phone or apps or extensions that block access to those sites.

  1. Get bodywork

Often when going through a dark period we isolate and neglect our basic needs. Isolation compounds the darkness, which reinforces more negative thinking and poor self-care. Getting out of the house and receiving a massage or other kinds of bodywork such as acupuncture or fascia-release can change how we feel on a physical level by breaking up emotional patterns stuck in the body. Giving and receiving touch is a form of human connection and one of our basic needs that must be met in order to feel loved and cared for. Find a good bodyworker and be as regular and consistent as your budget or schedule allows. Quality massages can be quite inexpensive, so don’t let finances deter you.


Dr. Sarah Neustadter is a psychologist in Los Angeles. She specializes in suicide survivor loss, suicide prevention, and millennial issues. Her first book come out in June 2019 entitled Love You Like the Sky: Surviving the Suicide of a Beloved. You can follow her on Instagram at: @sarahneustadterphd or on her website @ www.sarahneustadter.com.


GET THE BOOK BY
ERIN FALCONER!

Erin shows overscheduled, overwhelmed women how to do less so that they can achieve more. Traditional productivity books—written by men—barely touch the tangle of cultural pressures that women feel when facing down a to-do list. How to Get Sh*t Done will teach you how to zero in on the three areas of your life where you want to excel, and then it will show you how to off-load, outsource, or just stop giving a damn about the rest.

20 Responses to 7 Practical Tools for Picking Yourself up During Your Darkest Days

  1. Devin Girad says:

    For example, people sometimes design in millimeters and never follow through on their intention to convert the model to inches. Es por ello por lo que podemos asegurar que somos un referente en el sector de mecanizado de piezas dentro de la provincia de Sevilla.

  2. Leroy Audie says:

    Nuestra experiencia y versatilidad en la fabricación de maquinaria la materializamos en el mecanizado de piezas, así como en su montaje, pudiendo entregar piezas sueltas, subconjuntos montados máquinas mecánicamente completas. CIMISA Mecanizados es un taller especializado en trabajos de mecanizado de alto nivel, equipado con una amplia variedad de máquinas herramienta, y avalada por una gran experiencia así como por la calidad y complejidad de los equipos fabricados.

  3. Importante empresa necesita contratar a 2 bachilleres técnicos en mecánica como ayudante de taller mecánico para la ciudad de quito sector sangolqui,los candidatos deben tener disponibilidad de tiempo,disponibilidad para viajar y tener destrezas físicas. Nuevo local de comida rápida dentro de centro comercial busca el mejor personal para atención y preparación de sandwich chilenos, fundamental buena disposición para atención al cliente, proactividad y sentido común. Empresa de servicios industriales requiere Ingeniero Mecanico, con minimo 5 años de experiencias en estructuras metalicas, diseño de tanques, soldadura de tuberias.

  4. Hugo Lahey says:

    Ellos saben que los trabajos tiene que estar muy bien acabados, que son trabajos de mucha precisión, de muchísima calidad de acabado superficial y si se parte una herramienta se queda clavada en una ranura de ancho de 0,8mm ya no se puede sacar. Para iniciar su producción ha sido necesario instalar nuevas máquinas de producción, adaptar las líneas de fabricación y realizar los ensayos necesarios que garanticen los estándares medioambientales, seguridad y calidad de la compañía.

  5. Apparel Argentina es un lavadero industrial con barrera sanitaria, dedicada al lavado y alquiler de ropa blanca, uniformes de trabajo para ámbito hospitalario y de sanidad, hotelero y gastronómico, gimnasios y spas e industrial en general. Excelentes precios, estupenda calidad de servicio y profesionales en el mercado. Expertos en control de produccion del gremio textil en base a 25 años de ardua labor en el sector. VENTA Y SERVICIO TECNICO DE MAQUINARIA SEMI-INDUSTRIAL PARA LAVANDERIA MARCA MAYTAG, Y TODO TIPO DE MAQUINARIA INDUSTRIAL.

  6. Loan Mcalary says:

    La firma Europrecis Galicia, S.L., presente en el mercado mundial desde 1981, es conocida por el diseño y producción de maquetas para la industria del automóvil, utillaje para los sectores naval, aeronáutico, alimentario, solar y eólico, máquinas para la industria de la piedra y el mármol, mecanizado de precisión, y en general, todo tipo de máquinas especiales.

  7. Nuestros técnicos son especializados en los aparatos de la marca, no tratándose del servicio técnico oficial de la misma. Si, aqui es, no busque más, aqui es donde están los tecnicos reparadores de Frigorificos con mayor experiencia y profesionalidad de Madrid y comunidad autonoma. Si desea contactar con nosotros hágalo a través de la dirección de correo electrónico: ciberica1@ al nº de fax: 25958 2.

  8. Estamos tan convencidos de ofrecer unas tarifas competitivas que, en caso de encontrar un servicio técnico que realice la misma reparación por menos precio, nos comprometemos a devolver la diferencia. Nuestros clientes pueden contactar con nuestro Servicio al Cliente Balay para instalar y poner en funcionamiento su nuevo electrodoméstico Balay. Nuestros Técnicos están plenamente capacitados en todos los procesos y la metodología necesarios para llevar a cabo cualquier reparación necesaria.

  9. Para visitar la capital espanola confia en Smile Rent, el rent a car think positive” que con su servicio de alquiler a costos low cost te acompanara por la ciudad mas grande de Espana. En todos los terminales puedes encontrar cajeros automaticos, lugares para cambio de percibe, hay 2 servicios de Primeros Auxilios e internet wireless en multiples ubicaciones. Si te agrada la cultura, conocer los mejores restoranes de la ciudad, sencillamente relajarte en un spa, la villa de Madrid es tu ciudad.

  10. Donde Ch es el coste horario, incluyendo el coste de la mano de obra directa, amortización de instalaciones, mantenimiento, etc; tnp es el tiempo no productivo, que incluye los tiempos de preparación de la máquina (tiempo de fase); top es el tiempo de operación, Cf es el coste de los filos de corte, que es el coste de las plaquitas en caso de utilizar plaquitas intercambiables, el coste de toda la herramienta en el caso de herramientas enterizas; trf es el tiempo de reposición de los filos de corte; tm es el tiempo de maquinado, es decir, el tiempo durante el cual la herramienta está cortando; y T es la duración tiempo de vida de la herramienta.

  11. Errol Chick says:

    Las máquinas desarrolladas por Mecanizados de Espada, se caracterizan por su capacidad de adaptación a cada necesidad específica, así como por su versatilidad frente a la fuerte evolución que experimenta el sector de envase y embalaje, debido a las exigencias de los departamentos de marketing de las empresas.

  12. Trabajamos diferentes tipos materiales tales como el Acero, el Acero Inoxidable, el Aluminio (todos ellos en sus diferentes calidades), Bronce, Latón, Plásticos Técnicos, etc. En Protolabs le damos las claves sobre resistencia, acabado, propiedades del material y mucho más, para conseguir el mejor proceso con el libro blanco ‘Procesos de creación de prototipos’.

  13. news nigeria says:

    Muchos Gracias for your post. Really thank you! Really Cool.

  14. Wonderful beat ! I would like to apprentice while you amend your website, how can i
    subscribe for a blog site? The account helped me a acceptable deal.
    I had been a little bit acquainted of this your broadcast offered bright clear concept

    Also visit my site modalert for studying

  15. Hmm it looks like your website ate my first comment (it was super long) so I guess I’ll just sum it up what I had written and say, I’m thoroughly enjoying your blog. I as well am an aspiring blog blogger but I’m still new to the whole thing. Do you have any tips and hints for beginner blog writers? I’d really appreciate it.

  16. Una empresa de larga trayectoria que cuenta con una amplia experiencia en el sector del montaje y la fabricación de subconjuntos mecánicos y el mecanizado de precisión. En Mecalema Mecanizados apostamos por las últimas tecnologías en herramientas profesionales para mecanizado de piezas. Producimos piezas metálicas en aleaciones con gran precisión tales como: aluminio de alta resistencia, latón y todo tipo de aceros. Porque en una empresa de mecanizado las herramientas deben ser importantes, pero lo son más cuando nadie maneja la máquina.

  17. Naveed Aziz says:

    The one think is very easy which is walk that everyone can walk 30 minutes easily on daily basis.

  18. I simply want to mention I am newbie to blogging and honestly loved your page. Probably I’m going to bookmark your blog post . You certainly come with impressive articles. Regards for revealing your web site.

  19. I simply want to say I am just very new to blogs and certainly savored you’re web blog. Very likely I’m going to bookmark your blog . You really come with very good articles and reviews. Thanks a lot for sharing your blog site.

Leave a Reply

Your email address will not be published.