#sorry if this is annoying djfkdjfdlj

[leerings]

tips on making through debilitating depressive episodes when you got EXECUTIVE DYSFUNCTION!

i know a lot of people have made these but i just want to make one (mostly for myself? but hopefully it helps others?) idk its cathartic and im going through it so let me live!!!! also some of these are just general depression tips because um... executive dysfuntion doesnt impact everything! also my experiences are specifically with ADHD but im assuming theyll apply to others. 

1) Keep up with hygiene: this is probably the most important thing to do in my opinion. its nearly impossible to want to do anything if you havent taken care of the basics. if showering is too hard, brush your teeth, wash your face, and use dry shampoo... but honestly, even if its the only thing you do and you end up doing it at 9pm, try to take a shower. it will help. 

2) Keep the sad song playlist at bay: its sooo easy to stare at your ceiling and wallow as you listen to mitski for hours on end, but ive noticed that, for me, it just keeps my mood stagnant -- never better. usually when im Going Through It i cant bear to listen to anything up beat or happy, but an easy solution for that is listening to relaxing classical, folk, r&b, etc music. honestly as long as it doesnt remind you that you feel like shit it will be better.

3) Try to talk with your friends: yeah, yeah, adhd makes social media and texting really difficult. for me, when im in a mood, i literally can not text back, make posts, or do anything social. (even though i scroll through social media endlessly, without interacting?) but often this is simultaneously a contributing factor to why you feel bad -- humans are social creatures, we need interaction whether we want it or not lol. try to strike up a text conversation, it can be short, just remind yourself that there are people who care about you and like talking to you. and hey, if you can manage, maybe try to get a quick 30 minute meal with someone. theres less talking, social interaction, and food! which gets me too...

4) Eat as best as you can: i know some people binge eat when their depressed, but im the other side of the coin -- i never eat, i cant muster up the energy to leave bed to find food, mostly because nothing is appetizing in the first place. especially when im on my medication, eating feels nearly impossible. i try to see food as a fuel source when i cant find any joy in it -- even though the experience is unpleasant, my body is loving it. pro tip: leave dried fruits, crackers, your favorite bag of chips, etc under your bed if you’re like me! it makes the whole process a lot easier, and theres less of a hassle in getting food so you might as well eat what you stashed. :p.

5) Clean: after a few days of not doing anything, youre room is gonna start looking like shit. its just an accumulation of your depression and disorganization from adhd, and for me, it makes me feel worse and worse as my room gets dirtier and dirtier. the most important thing ive learned is to tackle one task at a time -- clean the top of your desk, shove all the clothes on your floor into your closet, make your bed... you dont have to do everything in one day. sometimes hiding the mess is a good alternative, and lets you deal with it at a later date while you still have the benefit of a seemingly decluttered room.

6) Try to do something productive: imma be real with you this is one i never follow, but its also really important, especially when youre feeling depressed at a busy time in your life. aim for 5 or 10 minutes of doing an assignment, see how you feel and if you can continue. if not -- thats ok, youve already made a dent, and you can try again later in the day! taking it in 5 to 10 minute increments makes it more manageable, and less of a commitment.

7) Vary what you do: again, so easy to get into hyperfocus and watch 8 hours of sims architecture videos on youtube. try not to let yourself fall into a hole like that. of course, video watching is great, but try to throw in some other of your interests that are more stimulating and interactive. i find myself mindlessly watching videos without even thinking about or absorbing what im watching. its important to branch out -- whether that be video games, drawing, singing... whateva!

im sure there’s more things you can do, and im also aware that these dont apply to everyone. i just think its important to have a realistic baseline of tasks when you feel like you cant do anything. obviously, you shouldnt live like that every day, and you should try to branch out more, but if you ever get stuck please try to take care of yourself! and if this helps im really glad! it helps me! oh and finally -- if youre feeling like this and you havent already, please reach out for support because you literally need it. talking to myself because im still not in therapy but im forcing myself to start this summer because c’mon man this is ridiculous. kbye<3!