99 Things to Do When You Are Feeling Depressed
By Amanda Smith, LCSW
A major depressive episode can be exhausting and deeply discouraging for individuals who are already coping with a diagnosis of borderline personality disorder or self-injurious behaviors.
Thankfully depression doesn’t last forever—but it can sometimes feel like it.
It’s important during this time to make a commitment to staying alive. Please take excellent care of both your mind and body during this time of emotional suffering. You are worthy of love and healing.
Here are some ideas you may want to consider while you’re coping with depression.
Promise yourself that you won’t give up.
Watch videos of corgi puppies.
Take yourself to the movies.
Make yourself ice coffee.
Find a therapist who will listen without giving advice.
Give yourself a hug.
Decide to love yourself through the pain.
Take a very cold shower.
Buy yourself flowers.
Watch something that will inspire you.
Take a brief therapeutic nap.
Pet your cat.
Go for a walk for 20 minutes.
Get 10 minutes of sunshine.
Hug your dog.
Walk on the grass without shoes.
Make your bed.
Teach yourself how to tell jokes.
Create meaning and purpose.
Plan your fantasy vacation.
Make a list of your top ten values.
Engage in hopefulness.
Get one thing done on your to do list.
Light a vanilla-scented candle.
Wear your best clothes and nicest shoes.
Soak your feet in epsom salts.
Drink more water.
Let someone know that you need help.
Try on cowboy boots.
Upvote comments on Reddit.
Start a jigsaw puzzle.
Write 10 words daily in a journal.
Promise yourself that you’ll stay alive for 365 days.
Plan a party for a friend.
Find a MeetUp.
Try out for a local play or choir.
Listen to comics with your eyes closed.
Text someone who would love to hear from you.
Name your emotion out loud.
Use finger paints.
Dance to one song.
Dance to ten songs.
Clean out your inbox.
Touch the ceiling.
Self-soothe with lavender oil.
Take yourself out for breakfast at midnight.
Empty the dishwasher.
Bake cookies for your neighbor.
Cuddle with someone you love,
Savor one piece of chocolate.
Commit to wisdom and wise action.
Listen to one podcast episode where you’ll learn something new.
Rely on others for help for a day.
Be virtuous for one hour.
Remember that depression will end.
Allow yourself to cry and grieve.
Get a second opinion.
Brush your teeth as soon as you wake up.
Learn one new word and use it in a sentence.
Give yourself 24 hours before you do something self-destructive.
Decide to like yourself for five minutes.
Practice paced breathing.
Walk through a book store.
Run as fast as you can for three minutes.
Visit someone who is lonely.
Allow yourself to rest.
Give three pieces of clothing to charity.
Encourage one other person.
Push yourself to do more than you did yesterday.
Go to an AA or NA meeting and listen.
Count backwards from 1000 by 3s.
Tell others that you are committed to staying alive.
Go off of all sugar for one week.
Sing out loud.
Search for God.
Create a blog or vlog.
Decide to love the unlovable.
Stop apologizing for feeling sad.
Cling to life.
For more information on DBT Therapy see these books by Amanda Smith.
By Amanda L. Smith, LCSW
The Dialectical Behavior Therapy Wellness Planner is a helpful tool for anyone who struggles with emotional sensitivity and/or Borderline Personality Disorder to use as you work toward creating a healthier, more meaningful life—a life worth living—by balancing acceptance and change.
52 WEEKS OF HOPE, INSPIRATION, AND MINDFUL IDEAS FOR GREATER PEACE AND HAPPINESS
By Amanda Smith, LCSW
Foreword by Perry Hoffman, PhD
The Borderline Personality Disorder Wellness Planner for Families provides weekly inspiration and planning tools for parents, spouses, siblings, and partners of those who are suffering with the emotion dysregulation and self-sabotaging behaviors that is associated with borderline personality disorder.