1-1-1: how will you save yourself today?
read about how I overcame some of my worst depressive episodes, the process of recovery, and a special announcement about the newsletter.
january, 2023
edition 03.
surprise! sending an email every two weeks made me kind of sad. I committed to that timeline because I didn’t know how time consuming a newsletter would be and I was still feeling out my voice on this new platform. but I realise that I have so much to say and so many topics I want to cover, and a biweekly newsletter didn’t seem right to me.
so, with all of my ramblings, this is the DL:
the 1-1-1 newsletter will now be delivered to your inbox every tuesday. YAY!
TRIGGER WARNING: this edition talks about depression and depressive episodes.
you can expect one email from me every week containing:
one quote that has been inspiring me
one journal prompt
one piece of advice*
* = if you want to submit a question for my upcoming emails, you can find the form here.
announcements
the second episode of the podcast is here — listen on spotify and apple.
(the podcast will be staying as a biweekly thing as I feel out my course load, etc. would LOVE to get it up to a weekly podcast but juggling a newsletter, podcast, and how to posts are a lot!)
one quote
“you all have a little bit of ‘I want to save the world’ in you and that’s why you’re here, in college. I want you to know that it’s okay if you only save one person, and it’s okay if that person is you.”
—a tumblr post sharing advice they received from a professor <3
one journal prompt
write a letter to yourself that starts with “dear recovered me,” …
one piece of advice
“Hey, I'm just wondering what advice you have for someone that's in quite a depressive episode. It's a struggle to get out of bed some days and a struggle to even sleep others. Is there any kind of self motivation tips you have?”
hi! first of all, I want to empathize with this feeling — I have been there! there’s nothing worse than having such big plans for yourself/your day and having no energy or motivation to do anything. here’s a few ways I tackle this feeling:
I. talk to yourself like a child throwing a tantrum
this might be weird, but hear me out. if I’m lying in bed feeling frustrated, I say to myself (in my head): “okay, you seem to be really upset right now. unfortunately you do need to get out of bed, so you have two choices. you can either put on a fun uplifting song to motivate yourself out of bed, or you can watch a youtube video while you brush your teeth/get ready. which would you prefer?”
giving yourself choices allows you to trick your brain into taking control of the situation while also not letting yourself stay stuck where you are.
another example: if I’m feeling sad, I ask “what would make you feel more comfortable right now? we can get into some comfy clothes and read in bed? or we could go for a walk?”
treating your emotions as separate from who I am really helps me to figure out the best coping skills in the moment.
II. break down tasks into the smallest actions
when I was having trouble staying in bed during my peak depressive episodes, but I knew I needed to do work, I would just do the first step.
you don’t need to start your homework right now, but you DO need to get out of bed.
you don’t need to check your email, but you DO need to go sit at your desk.
sometimes the hardest part is starting. once I’ve dragged myself out of bed, brushed my teeth, made matcha, and sat down at my desk (keep in mind, I had no intention of doing work at this moment), it’s easy to start. it’s almost like ‘well, I’m already here. why don’t I just do one small thing?’ and that momentum snowballs.
III. take guilt-free rest
it’s so easy for me to preach about coping mechanisms, ways to stop procrastinating and just start!, and the like, but none of this is very helpful if your mental and physical energy are geared towards surviving.
I am where I am today because I’ve spent countless hours sitting with my feelings, processing my trauma, asking myself hard questions, and working through it all. there is no magical ‘cure all’ to depression. take it day by day. do just a little bit more than yesterday. you’re doing so much better than you think you are.
until we meet again,
katie
this advice was great 🤍