1. Recognize that even making a decision to go back to school is hard and give yourself credit.
2. Decide to commit to graduating and dedicating time and effort to this opportunity to better yourself. Higher education isn’t an option for everyone.
3. Celebrate each small success. Send a 4th draft of your 1st dissertation chapter to your chair? Celebrate. Finish a term paper? Celebrate. Submit to a journal? Celebrate. Document it. Love the process.
3. Depression drains you of motivation, energy, will, desire, and causes you to doubt yourself and lose interest in pursuits, keep a journal. Write in it everyday what you did, thoughts, things you need to get done, anything. I keep a bullet journal. Depression makes me you feel as though nothing you do matters because nothing will change and I am a victim of forces beyond my control. A bullet journal is a space of your own to visualize how life is changing for the better and to visualize how much control you do have over your life despite circumstances.
4. Consider speaking with a psychologist if need be. Campuses provide access to services. Don’t be afraid to communicate and ask for help. Some may treat you different. Some might not be able to completely relate, but it will help when you’re feeling overwhelmed. Graduate students often struggle academically, financially, and emotionally.
5. Get one important thing done a day to make progress on your schoolwork. This will help to alleviate depression because you feel productive and worthwhile. Feeling you haven’t wasted the day goes a long way toward elevating mood. Don’t feel guilty for not getting enough done. Guilt and anxiety will paralyze you and you’ll let all the work pile up until it all seems too overwhelming.
6. It’s really important to have a comfy space that is safe and reflects who you are that is all your own. Make your bedroom a haven, but don’t be afraid to leave it to work somewhere that’s more free from distraction. Candles. String lights. Lamps.
7. Remind yourself why you are in school often. It will give you a purpose and a reason for getting up in the morning and getting started.
8. Exercise – even walking a mile a day to begin with – does wonders to help combat feelings of depression for me. You’ll gain more self worth and enjoy an endorphin boost. It’s not a miracle worker but you will feel good about the direction your life is going if you make this positive change. Being able to say you got up and did it will give you confidence. Better yet, it clears your head and problems don’t seem so big anymore. Your mental strength will increase.
8. Don’t compare yourself to anyone else – students, friends, family – don’t do it! Measure yourself against your own efforts and progress.
9. Create. Set aside time each week to do something creative that you love.
10. Remember that there’s no absolute fix and that is alright. It’s a battle everyday. Decide to fight. It’s worth it. You’re worth it.
11. Treat yourself to something nice every week too. Reward yourself. Begin to take joy in little things that you used to love again. For me it was watching a movie or reading a book I didn’t have to read for class and listening to a new album.
12. Commit to getting better. This means monitoring your inner dialogue and making sure you’re speaking kindly to yourself. It’s called self-talk.
13. Cut your school work into manageable chunks and make a schedule. Don’t beat yourself up if your not able to stick to it, but knowing exactly how much work you have to do and how much time you have to do it keeps you from becoming overwhelmed. I am awful at time management. My bullet journal helps. Give yourself study breaks. Make studying more enjoyable with music, scenery, coffee…
14. Lastly, remember if you have a day where you feel you are completely failing, you will wake up the next day feeling differently. This semester will pass. Problems are temporary, but the degree isn’t. No problem is ever as big as it seems. It’s alright to break down and be overwhelmed. Just don’t stay there.
-Tiffany