Healthy Mental Health Habits: Depression Edition

Strengthen Mental Health Habits: 

Depression Edition

We all know that we could use a little help sometimes.

But it's hard, it makes you feel vulnerable, and for some of us, it can make us feel inadequate.

Campus has done a wonderful job getting information out about their services; however, many individuals don't seek help even when they know who to go to.

This post isn't to make you write an email to Emily Barnard and make an appointment; however, you should definitely ask to pet her dog, Maverick. 

This is a list of things you can do on campus that can help you if you don't desire intervention with a professional.

Remember that you should seek out help from a professional if you are feeling that your symptoms are getting too difficult to manage on your own or if you feel that it is more difficult that it should be. Try to avoid self-diagnosis as you could be missing out on symptoms that lead to a different diagnosis. 

Some tips for Depression:

1. Create a strong support network

For some, this may mean forging stronger ties with friends or family. Knowing you can count on supportive loved ones to help can go a long way toward improving your depression.

For others, a depression support group can be key. It may involve a community group that meets in your area or you might find an online support group who meets your needs. 

2. Reducing your stress

When stressed, your body releases hormones that help prepare you for what is stressing you in the now, but after the event, it can cause an increase in fatigue and emotional instability.

Many ways to reduce stress can include creating something, taking small breaks from difficult tasks such as homework or chores, using breathing exercises, or talking/venting with a friend.

3. Get into a routine

It can be tough to get started on a routine, but once established, it can be a tool for helping combat the fatigue caused by depression. A gentle daily schedule will help differentiate the days and help get you out of bed.

Ex.

• Wake up, brush teeth, get dressed, brush hair, put on deodorant, pack bag, and then go to breakfast.

4. Improve sleep hygiene

Studies have shown that 80% of people with Major Depression have disrupted sleep cycles.

Ways to help improve your sleep hygiene include blacking out the room to reduce as much light as possible when going to sleep (the health center at Coe has sleep masks and ear plugs available for free), turning off electronics off at least an hour before bed, and using  your bed for relaxing activities and avoiding doing homework there. 

5. Nutritional Psychology

Diet has been strongly linked to mental health and reducing symptoms. 

Common culprits for mild depression is an imbalance of brain neurotransmitters-natural chemicals that can act as mood enhancers by helping transmit signals between brain cells. *Nutrients such as vitamins A,C,D, and E, Zinc, and Omega-3 are linked to lessening depressive moods for those with depressive disorders.
*Be sure to talk with your doctor about taking supplements as some can have unforeseen side effects when combined.

6. Cognitive Behavioral Therapy     

CBT is a type of therapy that helps deter negative thinking patterns. There are many ways to get started with self-help books or apps such as ‘What’s my m3’ or 'MoodTools'.

Here is a link that might be helpful in learning what exactly CBT is and how you can benefit from it.

CBT Self Help Course

7. Beat Procrastination

It is easy to get behind on things and let them build up on each other when you don't have the energy to take care of them. One of the most common ways to help motivate yourself is to break the activity into smaller chunks that seem doable. When you have homework that's due in a couple of days and you haven't stated, it becomes stressful and undesirable to take care of. Write down a list of homework assignments in order of priority. If multiple ones are top priority, do the hardest one first. Then write down small steps you can do that will help you accomplish the task. 

Some groups and individuals on campus that are here to help with topics like these are TRIO, AAP, Learning Commons, and College Possible.

TRIO: Tom Hicks Office 25 Lower level of Library

Email: thicks@coe.edu

Application

AAP: Kim Pierson Office 27 Lower level of Library

Email: kpierson@coe.edu

Application

Learning Commons: Laura Van Buer Office 126 Main level of Library

Email: lvanbuer@coe.edu

Website

College Possible Coach: Laura Van Buer Office 126 Main Level of Library 

Email: lvanbuer@coe.edu

Application

8. Wellness Toolbox

A wellness toolbox is a set of tools that you can use to help soothe yourself when you are feeling down.

The tools you find most helpful might not work for someone else so it's important to carefully consider what things can help you feel your best.

Think of things you like to do when you're happy. Then, when you're feeling down, try one of those activities.

Cuddling your pet, listening to your favorite music, taking a warm bath, or reading a good book are just a few tools you might find helpful.

Create a list of the activities you might try when you're feeling bad. Then, choose an activity to try when you're having a particularly rough time.

9. Do something new

Sometimes it takes a push in the right direction in order to move out of a slump. If you've never been, Czech village is a great place to walk around and explore. Many antique shops and on the corner an “odds and ends” craft shop where you can put together leftovers from other projects to create something new. Other places include Lindale Mall, NewBo Market, Museum of Art, or the Cedar Rapids Public Library. 

10. Tell yourself something good

If you are in a bad place and can only think of negative things, lift your head up, close your eyes, and try to say something good about yourself. These can be as simple as "I'm kind"; "I'm responsible"; "I'm hardworking"; or "I'm caring".

Remember that no matter how you are feeling, someone cares about you and you are important. College is difficult and it can be hard to adjust. If you have any concerns about you or a loved one, reach out to your adviser or for professional help contact Emily Barnard (ebarnard@coe.edu) or Melea White (meleawhite@coe.edu).