When taking a ‘mental health day’ isn’t an option

Sometimes working on your mental health means you show up even when you don’t feel like it.

And despite your best efforts to be present and eat healthy and intentional, you just wake up feeling like burning down the house.

But, for whatever reason, taking a day off is out of the question. Maybe you need the money, maybe you’re in the middle of a big project at work and people are counting on you, maybe you’re a mom with primary parenting duties etc.

No matter what it is, you showed up and your spirit/drive/happiness crawled back under the covers.

I feel ya…

So today I want to share my best tactics for how to continue working when you would rather be jumping off a bridge.

PS. These also help if you have a young baby(ies) and “work” is simply your life’s work.

1. Switch into problem-solving mode

It’s my belief that often what we are experiencing as depression is actually something else that just manifests as sadness.

Most people lack the ability to communicate their own emotions. So, what you may actually be experiencing is anger, fatigue, overwhelm, boredom, lack of sexual attention, menstruation hormones, hunger, etc.

First deal with the easiest of the bunch: Hungry, angry, lonely, tired.

If how you’re feeling still isn’t clear, Try to tend to these emotions by asking yourself, a series of why questions 4 or 5 times.

‘Why do I feel this way?’ And to the answer you come up with, ‘why is that?’ And so on until you come to the core of the issue.

Normally when you get down to it, the depression alleviates because your brain has switched into problem-solving mode.

This activates your curiosity which naturally produces a spark of joy and hopefulness.

Don’t be alarmed, however, if the underlying emotions you reveal are hard to face.

For example, you may discover what you need requires a life change. And life changes are inherently difficult.

But it’s not always this serious. You may find you simply need a shower, a meal, and/or a nap.

2. Change environments

Sometimes when you need an influx of something new in your life to change your emotions. If you work indoors, try moving outdoors, if you’re always sitting, try standing. Sometimes all you need is a state change–the act of doing something with your body that isn’t what you are currently doing. It activates your mind in a different way.

Tony Robbins does this by jumping on a small trampoline before a show to get his blood and emotions going. And I’ll be honest…

There’s not a lot of things more fun than bouncing on a tiny trampoline.

Artists can activate this state change by switching mediums. This means if you’re an artist who normally paints with acrylics, try using watercolor or charcoal, if you normally use power tools try hand carving. Musician–-change instruments, if you’re a writer that normally types on a computer, try writing things out by hand.

When I discovered that Toni Morrison and Maya Angelou wrote their books by hand, I was initially appalled.

“There’s no way I’m doing that.” I foolishly said to myself.

Then my husband’s work computer crashed and he had to use mine. I was writing a story for a personal project so I thought this would be the perfect time to try something I was curious about but wouldn’t try without a catalyst. So I wrote a few chapters by hand…and my mind opened up like magic.

Sometimes all you need is something a bit different.

3. Activate your joy

Wear your favorite shirt/outfit. Do your makeup/hair in a way you like. Sit in your favorite location. Have your favorite breakfast. Listen to the Power Ranger’s 90s theme song.

When you need to get off to work and you’re dragging your feet because you’re just not feeling it, doing your favorite activities reduces the emotional friction and makes things a bit easier to accomplish.

The little lift you get from doing something you enjoy will help you face the emotions you’re going through and endure them with a little more grace.

4. Become an object in motion

The key to getting started when you don’t feel like it is just getting some momentum. In most cases, 15 minutes is all you need. But if you haven’t gotten it going, move on to the next step in your todo list or finish for the day.

Working from home is the wolf in sheep’s clothing we all got bitten by. Sure you can work in your pajamas but that has as much longevity as eating cake for breakfast.

If there are things to procrastinate on, procrastination will happen. And knowing you’re continuing to drop the ball on things that are important to you will only make your depression worse.

This is where the Pomodoro method transforms from productivity hack to mental health hack.

The Pomodoro method works best when you know the steps necessary to finish a project.

You can get an app to customize your Pomodoro but here it is briefly. Pomodoro method:

Work for 20 minutes. Take a 5-minute break. Repeat until done.

I usually only need it to get started then I can work longer stretches.

5. Take 30 seconds to refocus

Sometimes you’re trying to force yourself to do things you just don’t have the physical, mental, or emotional energy to do. When doing it later isn’t an option, take a moment to breathe between tasks.

Breathing gives your brain a break so you can switch tasks without the overload from the previous one.

It refocuses you.

I got this technique from Brendan Burchard. I find that taking 3–5 deep inhales through the nose and slow exhales through the mouth (counting to 16) is usually all I need.

6. Try Tapping

The formal name for tapping is acupressure. You tap on specific meridians on your body that are proven to help release tension and enhance your mood.

For tapping, I follow The Ortner Siblings: Nick, Jessica, and Alex.

They are the pioneers in this space and have been teaching tapping worldwide for over a decade. Their app, the Tapping Solution, has several free tapping sessions and is easy to get started.

The best thing is, the sessions are roughly 10 minutes or less and the results are immediate. I’ve used tapping to better manage both mild and severe feelings so I could face them better.

7. Call out the lies

Sometimes when you’re feeling down, your brain becomes a magnet for everything negative you’ve ever done, seen, heard, or felt. When this happens, it’s time to call a lie a lie.

For example:

“I hate this job”

Lie! You don’t hate it, you’re just in a bad mood/not feeling your best. You don’t have to flip the card table because you’re having a bad day.

OR in the case you do hate your job…

It sucks today but it won’t every day. I love that it’s funding my dream to find a better fit for the life I want to live.

“No one loves me.”

Lie! Your best friend was just saying how awesome you are. OR You’re just lonely, reach out to the people you love the most or simply have a conversation with your colleagues.

“I can’t have a good day because I hate these people”

Lie! The people around you can affect your mood but you determine the course of your day. Will you give your personal agency and emotional control over to them? You decide.

Just keep moving forward

Sometimes the best thing you can do for yourself is ignore how you feel and keep going. One day, one hour, one moment at a time.

When one bad thing happens, let it be one thing. Don’t topple the whole deck.

Actress Tracee Ellis Ross said something once I’d like to leave with you…

“Just do the next foreseeable action.”

Hey hey hey! You’ve just read this whole article. I write about actionable tips to overcome depression that you can implement immediately. If that sounds like something you want and need, gimmie a subscribe :)