Everything Is Awful And I'm Not Ok. Questions to ask before giving up.

Someone gave me a handout once called Everything is Awful And I'm Not Ok. It has suggestions of things you can do in that very moment of crisis. Things that are good, logical, and practical, but in a moment of crisis do not come easily to mind. I suggest having a list like this at the ready at all times whether you're prone to depression and crisis or not.

1. Are you hydrated?
If not, get a glass of water now.

2. Have you eaten in the past three hours?
If not, get some food now. Get some food with protein in it if you can, not just simple carbs

3. Have you showered in the past day?
If not, take a shower right now.

4. Have you stretched your legs in the past day?
If not, do so now. Walk around the block, go to a big chain store and walk the aisles. Walk around your house. Just move.

5. Have you said something nice to someone in the past day?
Do so, whether online or in person. Make it genuine. Find something really wonderful someone did and compliment them on it.

6. Have you cuddled a living being in the past two days?
If not, do it now. Don't be afraid to ask for cuddles from friends, even pets.

7. Have you seen a therapist in the last few days? 
If not, hold on until your next session then talk things through.

8. Have you changed any of your medications in the last couple of week? Including skipped doses or changed to an off brand medication.
This can mess with your head. Give it a few days then talk to your doctor if things don't settle down.

9. If daytime, are you dressed? 
If not, put on some clean clothes that aren't pajamas.

10. If nighttime, are you sleepy and fatigued but resisting going to sleep?
Put on pajamas and make yourself cozy in bed. Lay there with your eyes closed for 15 minutes. No electronic screens allowed. If you're still awake after 15 minutes, you can get up. No pressure.

11. Do you feel ineffective? 
Pause right now and get something small completed. Load the dishwasher, check your email. Good job!

12. Do you feel unattractive? 
Take a bloody selfie. Your friends will tell you how great you look, and you can help fight societies stigma of beauty.

13. Do you feel paralyzed by indecision? 
Give yourself 10 minutes to sit back and figure out a game plan for the day. If a particular decision or problem is being a roadblock, give yourself permission to set it aside for now, and accomplish something doable. Right now we're just trying to get out of the stasis, even if it means doing something trivial.

14. Have you over exerted yourself lately? Phycically, emotionally, socially, or intellectually.
This can take a toll that can linger for days. Take time to yourself to regroup, whether that be some alone time, physical rest, or relaxing with some entertainment.

15. Have you waited a week?
Sometimes our perception of life is skewed. We can't tell were not thinking clearly, and there's no obvious external cause. It happens. Keep yourself going for a week and see if you feel different then.

Life is hard. But it can also be beautiful. You've made it this far, you can make it through again. You are stronger than you think.