Six tips that personally have helped me and others get through the oncoming of depression.

1. 6 tips to help you float through a depressive episode
February 9, 2015
So you're doing okay, cruising right along; some days are good, and some not so good when you
suddenly realize that you're getting ready to or are slipping into a depressive episode. Lots of folks
with bipolar disorder can really relate to this. Whether you're medicated or not, you still at times
have your days or weeks of mania, then you plateau with that 'eh' average mid-level feeling and then
you roller coaster toward the bottom of what can be a never ending pit. That feeling can be so
overwhelming or it can be a mild form of it if your meds are doing their thing. Either way, once that
depressive stated starts to hover over you like a dark cloud, remind yourself that it's only
temporary. You will get out of it. It's so much like a roller coaster ride that it can make you
physically want to throw up.
Here are 6 helpful tips to get you through on not just a daily basis, but an hourly basis. Don't look
too far ahead too often - that in and of itself proves to be overwhelming.
1. Art Therapy
Dancing: Put on your favorite music either alone or with someone - that's upbeat and happy and
dance the day away if you need to! Drawing or painting: doodling, coloring with markers, crayons
or oil based pastels; painting: either get a plain white canvas from Walmart or Target - any size and
some paints (anywhere from 50 cents to a few dollars per color and paintbrushes too), or a small set
of brushes and some white paper or construction paper and go to town. Hobby Lobby and other
hobby type and fabric stores carry tons of this stuff; or sculpting with clay. These can help to give
you a physical 'release' of tensions built up inside you. I love to color with crayons or draw with
charcoal pencil. I'm not very good but I really don't care since I'm not looking to get into one of
those super artsy museums in Paris or anything.
2. Pet your pet
Give love to a pet that you already have - just petting your doggy or kitty or bunny or whatever you
have, also gives that 'release' feeling also taking and stuffing away feelings of depression and sadness
as well. If you don't have one, try to pick yourself up and get yourself to a pet store (those aren't so
depressing to go to-unless you have the urge to adopt from the animal shelter which I recommend to
anyone!) And while you're petting your animal, talk to him or her. The loyalty of a good pet is
irreplaceable.
3. I see the light!
Take a mental poll; do you seem to hit a depressive low around the winter months? When we have
less light, we are cut short of vitamin D according to MayoClinic.com and WebMD.com. Besides
our feel good brain receptors, Vitamin D also aids in bone health, kidney function and
osteoporosis. If you notice this deficiency, talk to your doctor about a 'sun light'. This is not a
tanning lamp so there's no risk of skin cancers. Most of the time as long as it is prescribed by a
doctor or psychiatrist, insurance will pay for it. If not, you can still purchase one from a medical
supply store and they run around $200. The one I own stands about 1 1/2 feet tall and has a stand in
the back it leans against. It sits on my desk next to me about three feet away and I usually have it on

2. for about 30 minutes at a time - and only when the sun is suppose to be shining. Don't use them at
night or it will mix up your internal clock and we need this to stay sane people.
According to www.webmd.com/vitamins-supplements, "Just 6 days of casual sunlight exposure
without sunscreen can make up for 49 days of no sun light exposure." Now I'm not saying to go out
and lay in the sun naked with no sunscreen for six days by any means, but the benefits of sunlight to
our health is a no brainer. If you have 'seasonal affective disorder' or SAD, get the light.
4. Physical Activity
I know, you probably already know this, but I'll say it again: exercise. Here's the plan, get up, throw
on some sweats or shorts or a ballroom gown and go for a walk. The fresh air, the sounds and sights
of nature are a natural pick me up - oh and if you do this during the day (which I highly recommend)
you’ll get your vitamin D too!
If this seems crazy hard to do at this point in your depressive episode, start a small routine of even
one thing when you're feeling well. Start going for a walk in a specific area at a specific time every
day. Once you get into the habit of doing this, you actually start to feel good. Literally. Your
physical and mental health will benefit ten-fold. As for me, I have one of those stretchy band
thingys. I step on the middle and have one end in each hand. I taught myself three little exercises
that I do to increase strength in my upper body. I do it every day and after about two weeks of doing
this, I felt awesome and I felt great about myself because I was actually finally tone, and I could help
my husband lift things and he was super impressed (so was I)! ...just saying.
5. Have a sanity buddy
If you have at least one person to turn to when you need to and want to, that's good enough. Let
them know that you're not yourself. Educate them a little on the goings on of depression and bipolar
and they'll better understand when you either need space or checking up on, a shoulder to cry on or
someone to rip you out of your shell for a short time to go to a museum or the mall to people
watch. Fun tip? When you're people watching (one of my favorite past times), be creative if you can
and see if you can muster up a conversation between two or more people. Make it funny but don't
get caught staring by any means. That part's rude.
6. Make a happy list
Trick to this? Start small - favorite color or colors, all the way to coolest place you'd love to go if
even never. Pictures of your favorite place in the world can be on your happy list. For example, I've
never been to Italy, but I absolutely love the pictures of the colorful old buildings there and their
rivers that go right through the cities. That amazes me and makes me feel good when I look at those
pictures. That's the whole concept of a happy list. Stuff that makes you feel happy, makes you
laugh, or just makes you feel good. Use all of your senses for this exercise. Smell-coffee; taste-
lasagna and chocolate cake; see-pics of Italy or sunrises and palm trees; sound; heavy pelting of rain
on my rooftop; feel-foot massages (even though I never get any...). And list as many and as much as
your heart desires. I guarantee that by the end of your list, you'll be either smiling or just all around
feeling better if even for a little bit. Do a happy list whenever you wish, add to it, or remake a new
one any time.
Just remember that if you're bipolar and you're getting into your depressive low, that it's like an
upside down hill - you will get through this and be on the uplift soon. See your doctor though way

3. before things get too bad though. A doctor, counselor, psychologist (love mine!) or psychiatrist are
there for you at all times. You're NEVER alone!