As someone who struggles with depression, I find November a rough month. Burnout combined with the end of daylight saving time combined with midterms and finals season coming up combined with gloomy weather (not to mention the American election this year) makes for a very lethargic, dissociative me. Here are some techniques and strategies I use for getting through this time of year.
- Eat something and drink some water.
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When I’m having a bad brain time, I tend to get nauseous and don’t have the energy to cook a full meal. Eating something, anything, is crucial in giving you the energy you need to make everything else feel a bit more manageable. I’m not saying it’ll fix everything, but it will help a little. Even just eating crackers or toast will help. Similarly, drink some water. Keep a water bottle on your bedside table or desk and sip it throughout the day.
- Go for a walk.
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Especially with school online during the pandemic, it’s easy to spend days on end inside the house. Walk to a coffee shop and buy a tea if you can. (Don’t get coffee; the caffeine addiction and resulting anxiety isn’t worth it. Unless, of course, you’re already a coffee person, as I am.) Go to the beach and stare mournfully at the ocean. Walk to a park and just sit for a while.
If these seem like too much, go for a quick walk around the block. Sit on your back porch with a blanket around your shoulders. Even just find a window and watch the outside world for ten minutes. It’ll help get you out of your head.
While these first two tips may not seem related to school, I believe that life balance and basic health are more important than school, despite society telling us otherwise. Once your basics are covered, you can turn your attention to school.
- Make a list of priorities.
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If lists stress you out, skip this one. Personally, though, I find it helpful to make a list of everything I have to do. It clears my head and means I can stop putting all my energy into remembering to write that forum post.
Once you have your list (which may include recorded lectures, weekly assignments, major assignments, etc.), prioritize. What’s due soonest? What’s most important? The forum post that’s part of a 10% participation mark probably isn’t as important as the essay that’s worth 40% on its own. Sometimes, though, starting with something small and quick will get you into the homework mindset faster and allow you to make more progress than starting with an assignment you’re dreading.
- Set a timer for 10 minutes.
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If you need to write that essay and you don’t even know where to begin, set a timer for 10 minutes. Spend those 10 minutes well. Chances are, once you sit down to do it, it’ll feel more manageable than before—starting is often the hardest part.
At the end of those 10 minutes, if you’re up for it, set the timer for another 10. And another, and another, until you run out of energy. You might only be able to do one, but this technique has gotten me through an hour or two of work when I couldn’t even fathom spending 5 minutes on a particular assignment.
- Take advantage of those random bursts of energy.
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Sometimes while I’m depressed, I’ll get random bursts of energy. If you can, use those moments for those items at the top of your priority list.
Be mindful of how the energy is manifesting, though. Sometimes it’s not meant for school, and trying to stay focussed on homework will just make you more miserable. Trying to control this sort of energy often leads to a panic attack rather than productivity.
If that’s the case, do whatever it is your brain wants to do. It wants to clean the kitchen? Do that. It wants to go for a walk? Do that. Sometimes doing something you perceive as productive helps you feel better about yourself and allows the depressive fog to lighten. Alternatively, do some yoga or listen to some soothing music. Recentering yourself will help more than frantically clicking between assignments.
- Ask for extensions.
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At least in my experience, most professors are pretty helpful if you need some extra time, especially with the current chaotic state of the world. When emailing them, be polite. Explain the situation as honestly as you feel comfortable with (e.g. “I’m struggling with my mental health this week” or “Due to personal reasons”), and give a specific date that you will submit the assignment. I’d recommend three days extra max, but use your judgement.
If you find yourself needing extensions on a regular basis, consider contacting a mental health professional or registering with the Centre for Accessible Learning at UVic (or whatever your school’s equivalent is) so that they can help you figure out a more long term solution. Otherwise, your professors may lose their patience, or you may end up with an unmanageable amount of work at the end of the semester.
- Try not to be a perfectionist.
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Remember: a 50% on an assignment is better than a 0. I know that it may not feel like it, but seriously, getting the work in, even if it’s not up to your usual standard, is better than not doing it at all.
- Respect your limits.
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I’ve been depressed frequently enough that I usually have a good sense of when I don’t want to do something versus when I genuinely can’t. Sometimes you just have to take the day (or week) off, and that’s okay! Watch a comfort movie or a sit-com. Scroll through Instagram. Cry for a while if you can. Listen to music with your sheets over your head. Sometimes all you can do is ride it out.
I hope these tips are helpful! Keep in mind, I’ve based these on my personal experiences with mental illness and what helps me. Some may not work for you, but I hope at least one does.
Also, if the experiences described in this article resonate with you, seek help (and no, I don’t mean from Her Campus articles). I understand the impulse to muscle through, but you genuinely don’t have to. See a counsellor. Make an appointment with a doctor. Your mental health is worth it.
Sending much love to you all, and happy end of the semester.