Upkeep -- or how to stop the spiral before it stops. Part one.

We tend, when we're depressed, to forget about the essentials of life.

I would personally classify these as being things like sleep, food, hygiene, light, air, and breaking up the monotony. And of course, having a good support system.

Each one can really make a difference in your every day life.

Let's start with sleep. Most people with depression either have too much or too little. Of the two I tend to think that too little is the bigger one to worry about. If you're truly having trouble sleeping, then I recommend talking to a doctor. They can prescribe some pretty strong meds for that. If you're looking for something over the counter, melatonin and/or benadryl (check with your doctor first!!) can be a good start. My meds have helped make my sleep easier since they make me super sleepy, so that's nice.

Something that can be incredibly helpful is to have a proper bedtime. If you are staying up too late, try and peel your bedtime back bit by bit. Start by going to bed a half an hour earlier. Then, when that is comfy, try going to be a half hour before that until you finally reach your desired bedtime.

Bed prep is important too. If you have trouble with your phone, try turning it off up to an hour before you sleep. If you don't, turn it down all the way to nighttime mode and a low brightness setting. A lot phones have a nighttime mode that helps your brain shut off.

Personally, I go to bed at 8 (I used to go to bed at 11) because my meds kick in and make me really sleepy. But before my bedtime, I start winding down at 6. Important to note that these tools are optional. Use them for when you need them. If you don't want to use them, then don't. Some nights I stay up til 9 and look at my phone. Sometimes I'm out at 8.

Some things I do from 6-8:

Eat dinner. Take a hot bath. Get in my pjs. Make my bed, if I haven't already. Draw my curtains. Journal. Read a comforting book (for me, one I've already read is the most helpful). Read Webtoon. Play piano. Read relaxing articles. Brush my teeth.

Once I've brushed my teeth, I give myself ten minutes to turn off my phone. I play two songs: Weightless by Marconi Union and Monks Chanting Om Natural - meditation, relation, new age, yoga by Deep Sleep. Both help me get very tired very quickly and I'm usually out before I know it.

For falling asleep, on the nights that it's challenging I tell myself that I don't actually have to sleep, it just feels better to keep my eyes closed. And then I sort of lean into that feeling.