Depression

Follow These Steps. Get Grounded.

Depression can make you feel outside your body. Like you are on the outside looking in. Remember, your mind and body are linked- you can think your way back into your body and feel your way back into your brain. Do the grounding exercises below until you feel like you are back in control.

  1. Find and name 5 things you can SEE
  2. Find and name 4 things you can TOUCH
  3. Find and name 3 things you can HEAR
  4. Find and name 2 things you can SMELL
  5. Find and name 1 thing you can TASTE

Follow These Steps. Get some Perspective.

  1. Find your center. Pause, breathe.
  2. Check yourself. Am I physically hurt?
  3. Get real. Are my basic needs met? (food, water, shelter, clothing)
  4. Identify support. Do I have at least one person who cares about and understands me?
  5. Evaluate. Are my thoughts and feelings causing me to feel unsafe?

Remember, intense thoughts and feelings are TEMPORARY. They will pass if you calm your body by doing
3:6 Breathing (in for 3, out for 6)
and allowing yourself to believe that the way you feel right now will not last forever. Go talk to someone, distract yourself, move your body. You are not your thoughts. Take control.

Write it down.

Get those feelings outside your body.
Rant. Rave. YELL. Tell the honest truth.
Say what you want to say. Get it out.
This is a disappearing journal. Everything you write will disappear. So, go ahead. Speak your truth.