depression

How I Get Through the Winter with Seasonal Depression

Kate Sloan

Here in Toronto, we’ve just turned back our clocks to mark the end of Daylight Savings Time, and if you’re prone to seasonal depression like I am, you might be worried that those low moods are just around the corner (or are already here). I know I always get a little nervous when the time changes, afraid of the possibility of descending into a black cloud of depression as I have during some previous winters.

However, seasonal affective disorder (SAD) is my oldest mental health diagnosis, so I’ve had over 15 years to hone my methods of getting through the most difficult season. Here are some suggestions I have for other folks who struggle with SAD or who just find that their mood tends to dip when it’s cold and gloomy out.

 

Therapy, meds, etc. If these things help you, or if you think they might, now is a great time to make use of them, or to re-commit to them after some time away. I have a trauma therapist who I speak with every 2 weeks and I’ve been on a daily dose of Wellbutrin for a few years, and both of those things have helped my mood and energy levels immeasurably.

Supplements. Vitamin D is the obvious one, to compensate for the lower levels you might be taking in if you’re spending more time indoors. I also take iron pills because I’m anaemic and they help a lot with my energy, and in the past I’ve sometimes found that 5-HTP helped boost my mood. This is also an especially good time to get some bloodwork done so your doctor can determine whether there are other vitamins and nutrients you could use some more of.

Light therapy. One of the treatments that’s been most conclusively proven to help with seasonal depression is the use of a SAD lamp, and it’s also one of the things that’s personally helped me most, in terms of both energy and mood.

The brand I would most recommend for this is Day-Light: they made my first SAD lamp, which my parents bought me in 2006 and which lasted me for over a decade without even needing to replace the bulbs! I used to keep it on my nightstand so I could blast myself in the face with light immediately upon awaking every day, which helped a lot with the extreme morning grogginess I experience in the winter.

Eventually I upgraded to a newer model, the Day-Light Sky Bright (cute name), and I truly love it. Its body and neck are slim enough that it fits in nicely behind my computer monitor and can shine down on me while I’m working at my desk. I also have a small, travel-sized SAD lamp that I use when I’m staying at my partner’s house. Generally the recommended “dosage” is 30-60 minutes of sitting in front of the light (but not looking directly at it) every morning in the winter, but check with your doctor and read the instructions of your particular lamp to see if their recommendations differ from that.

Stay active, physically and socially. Sure, exercise helps with mood and energy, but I also mean stay socially active if you can – go out, see friends or family, attend events you’re excited about, etc. if you feel able to do so. (I know COVID safety protocols make this tricky, but do your best.) Social connection can work wonders for depression, and while it’s easy for a depressed person to fall into a vicious cycle of thinking no one wants to see you and therefore never trying to see anyone, it’s worth making an effort to stay in touch with your loved ones throughout the winter, even if just via phone calls or Zoom chats. I often find that having plans keeps me more physically active as well because I tend to walk to wherever I’m meeting up with my pal(s).

Stay warm. Related to the above point, I’ve found in some previous years that the thought of going out in the cold was so absolutely despair-generating for me that I often couldn’t even face it. What has helped me most with that problem is buying better winter gear, so that even while I’m trudging through snow on a grey day, I feel relatively cozy. Shearling-lined Bean boots, a goose-down coat and a super-warm knit beanie are all must-haves for me in the winter.

Dress bright. While I’m talking about clothes – I’ve had a loud, bright personal style since I was a kid and I think winter is an especially important time for it. I just can’t be sad (or at least, can’t be as sad) when I’m wearing a dress with a wild, colorful print on it, or blue metallic Doc Martens, or hot pink lipstick with teal eyeshadow. A nice thing about doing this is that you’ll brighten up the days of anyone who sees you, too!

Get excited about something. It’s hugely useful for me to have some kind of “project” or “obsession” that propels me through the winter. Sometimes this has been an old TV show I’ve marathon-watched in its entirety over a month or two and then started reading/writing fanfiction for. Sometimes it’s been working my way through several books by a particular great author, like Oliver Sacks or Stephen King. Sometimes it’s been embarking on a creative project like writing a book, learning to paint, or recording an album at home. Whatever you decide to focus on can be helpful because depression so often saps us of our passions, and that phenomenon can be actively fought against by seeking out new passions and committing to them.

Get your sleep schedule in order. Sleep is vital to our overall functioning, and I find this is especially true when I’m already struggling, whether mentally or physically or both. I always wear a great eye mask to block out light when I sleep, and use a white noise app to play soothing, monotonous sounds that drown out the construction noise and cat-yowling that might otherwise awaken me before I want to be awakened. Some people also find it helpful to take melatonin at night and/or to phase out caffeine.

 

Fellow SAD-sufferers, what helps you most with the bleakness of winter?

Bo Burnham’s “Inside” is a Fucking Masterpiece

Kate Sloan

Content note: This post contains discussions of depression, anxiety, and suicidal thoughts.

 

I think some of my friends think I’ve lost my mind a little bit. I keep talking about Bo Burnham lately, and I think many of the people in my life are like, “Wait. What? Isn’t that the kid from YouTube who wrote shitty songs making fun of every marginalized group under the sun? You’re into HIM now?”

Well, to be fair, I’ve unironically (though sometimes surreptitiously) loved Bo for over a decade, in part because it’s clear that a lot of his past missteps were just pointed leftist irony that viewers didn’t interpret as such, being (reasonably) hesitant to assume a cis straight white guy has good intentions. (“If you were offended by that, it was ironic,” Bo explains after performing a song called Straight White Male in his special Make Happy. “Isn’t that fun? I meant the whole opposite of it!” The tone is jokey, but like… he’s right. That is what he, and other irony-based crooners, do.) It’s fine if you don’t forgive him; you don’t have to. BUT ALSO, he has come a long way since those YouTube days. Like, a loooooooong way.

Bo’s latest Netflix special, Inside, touched me in a way that no piece of art has in a very long time. Hannah Gadsby’s Nanette came close, as did the movie Ex Machina and the Andy Shauf album The Neon Skyline. All of these works of art accessed deep wells of emotion in me through razor-sharp relatability and big themes. But I really think Inside might be my favorite piece of art I’ve consumed – in any medium – for at least the last five years. I’m not fucking kidding, y’all.

If you haven’t seen it, first of all, SEE IT, and secondly, here’s what it’s about: Bo, like many of us, found himself cooped up inside during the pandemic, socially isolated and inundated with terrible news on the internet every day. But unlike many of us, he had the technical skills and creative vision to sequester himself in a single room with a camera, a lighting setup, and a bunch of audio equipment, and create a 90-minute musical comedy special that somehow expresses a giant range of quarantine emotions and 2020 Big Moods.

Toward the beginning of Inside, Bo’s hair is beginning to get long, a beard is forming on his face, and he seems merely perplexed and thrown by the pandemic, like we all were. As the special progresses, however, his hair grows longer, his beard expands, and his mental health starts to slip. But he keeps making the special anyway. We learn, through his occasional tiny disclosures of big truths, that working on the special has become his tether to the world, the one thing keeping him semi-afloat as his mental health reaches “an ATL (all-time low).” As a creative who has, myself, used writing or music or podcasting to give me a sense of purpose and belonging when I was unable to find one any other way, this resonated so hard that I often found myself yelling “WOW” or “YIKES” or “DRAG ME, BO” at the screen.

Bo’s songwriting has levelled up IMMENSELY since his last special, Make Happy. As a music nerd, that’s one of the main things I noticed on my initial watch of Inside. He was always a highly skilled lyricist and pianist, but his songs until now have mostly stayed within a pretty small range of chord progressions and styles. In this special, he reaches almost Sondheimian levels of intricacy and beauty with his songwriting, and explores styles like hiphop, folk, and cabaret. It feels like his ability to execute a project has finally caught up with his creativity and vision, such that every song in this special functions wonderfully as an actual song, rather than just being a framing device for Bo’s clever jokes and witty observations.

I can’t possibly tell you about all my favorite parts of this special because there are frankly too many. But here are a few:

• An early song, “Healing the World with Comedy,” gets us all on the same page, in Bo’s signature half-joking-but-kinda-serious style. He establishes right off the bat that he knows comedy is simultaneously pretty useless in the face of worldwide strife and also potentially a platform through which he can effect change. As an artist who also sometimes struggles with the question of “Why the fuck am I doing this when so much awful shit is going on?” I found this one screamingly hilarious and also useful as a reminder to use my platform for good. “If you wake up in a house that’s full of smoke, don’t panic – call me and I’ll tell you a joke,” Bo offers; “If you see white men dressed in white cloaks, don’t panic – call me and I’ll tell you a joke.” It’s a chilling reminder that art can only do so much.

• There are two sort of silly-sexy jams in this special, called, respectively, “FaceTime with My Mom” and “Sexting,” which are about… exactly what they sound like they’re about. In a very classic Bo Burnham way, these songs crack you up for most of their duration and then hit you with an unexpected emotional punch – like when Bo’s mom puts his dad on the phone and they have a stilted, emotionally disconnected conversation (#relatable) or like the one frame in “Sexting” where you can read Bo’s paragraph-long textual meditation on the line between playfully begging to see someone’s nudes and pressuring them in a way that feels uncomfortable. Also, these songs are both absolute bops.

• There’s a lot of… gender… in this special?? There is, in fact, an entire song (“White Woman’s Instagram”) where Bo is essentially in drag, albeit with a beard. And, um, my gay ass can confirm that he is pulling it off. I was wondering what other people thought about this, so I typed “Bo Burnham gender” into the Twitter search bar, and there are dozens upon dozens of trans and nonbinary people tweeting that Bo gives them gender envy. Understandable, tbh.

• An extended bit in which Bo does “commentary” on one of his own songs, and then does commentary on his commentary, is a brilliant depiction of the self-criticism and self-policing that can come with depression and anxiety. He does something similar in another section where he takes on the role of a hyper-masc Twitch streamer playing a video game that is actually just Bo’s own life: sit in a room, cry, play piano, go to sleep, start the day over again. Both of these bits crystallize an overarching theme of dissociation, derealization, depersonalization, and the way that the internet encourages us to view ourselves and our lives through an externalized lens.

• One of the prettiest songs in the special laments, “Can one be funny when stuck in a room?” In reflecting on his own past tendencies to self-isolate as a protective mechanism, Bo sings, “Well, well! Look who’s inside again! Went out to look for a reason to hide again,” at which point I felt like someone had stabbed me through the heart because DAMN, @ ME NEXT TIME, BO.

• Speaking of Bo’s (numerous) past fuck-ups, there is a song toward the middle of the special where Bo fully, explicitly, and sensitively apologizes for the problematic jokes he built his fame on. “Are you gonna hold me accountable?” he dares, almost begs. In classic Bo fashion, the song is simultaneously self-reflective and hilarious. It’s filmed as an athletic scene reminiscent of a Rocky training montage, which contributes to the overall image of masochistic self-flagellation and doing penance for past mistakes. I kept screaming at the screen “I CAN’T BELIEVE HE’S DOING THIS” at this point, because it really is that rare to see someone of Bo’s demographic owning up to what they’ve done. “Bitch, I’m trying to listen; shit, I’ve been complacent,” he sings toward the end. “If I wanna catch up, first I gotta ‘fess up.” Too true.

• Bo’s really bummed about turning 30 during the making of the special because he thought he’d be done with the special, and ideally with the pandemic, by then. Again… relatable as fuck. Then he sings a song about turning 30 which is a beautiful meditation on aging, feeling “out of touch,” resenting others who are “adulting” better than you are, and just generally mourning the passage of time. He does his own light show during this song, pressing pedals and rotating a handheld light around his nearly-naked body, orchestrating his own vulnerable self-exposure. (There is also a whole lotta bisexual lighting and genderless hotness in this song, tbh.)

• The catchiest song from the whole special, in my opinion, is a Lizzo-esque hiphop/pop tune that begins thusly: “Wake up at 11:30, feeling like a bag of shit. All my clothes are dirty, so I’m smelling like a bag of shit.” It goes on to paint a perfect picture of not only depression (which many other artists have tackled) but the specific brand of dark, self-effacing humor that can emerge out of a bad depressive spell. It’s not the most thematically complex song, especially compared to some of the others in this special, but it’s the one I find myself singing the most, and laughing at so hard that my depressed body shakes. (I’m listening to it right now as I write this, and dancing in my chair.) There is also just something about seeing a person perform a slick, upbeat song with perfect lighting choreography… while wearing a white T-shirt and baggy shorts. You get me, Bo.

• Probably the objectively best song in the special is “Welcome to the Internet,” an absolutely chilling and devastating takedown of the internet and the ways it corrupts our minds. After I watched this for the first time with my spouse, they observed, “I think that’s the best thing that’s ever been written about the internet,” and I had to agree. That’s high praise, friends.

• A low-key folk song toward the end of the special grapples with existential dread, climate change anxiety, and dissociation in the internet age. It’s the prettiest Bo’s voice has ever sounded, and perhaps the most sensitive and sincere he’s ever been. “There it is again,” he croons sweetly, sadly, “that funny feeling.” He never names exactly what “that funny feeling” is, but by the end of the song, I always feel like, Yep. I know that feeling. I know it well.

 

Overall, I simply cannot recommend this special enough for anyone who struggles with mental health, their relationship to the internet, the weirdness of being a public figure, and/or mounting dread about the state of humanity. It’s a “comedy special,” sure. It’s also a fucking masterpiece that depicts, better than anything I’ve ever seen or heard, what it’s like to be a certain type of human in this terrifying time. It’s given me comfort, solace, and laughs – if just because it showed me that I’m not the only one feeling “that funny feeling.” Not at all.

Monthly Faves: Tidy Desks & Morose Masterworks

Kate Sloan

I had quite a dramatic and exhausting month, but a lot of wonderful stuff happened too! Here are some of my fave things from May.

 

Media

• Easily the best thing I watched this month was Bo Burnham’s new Netflix special Inside, which he wrote, performed, shot, and edited himself in his apartment over more than a year during the pandemic. It’s a biting and often hilarious meditation on pandemic life, the internet, depression, anxiety, and the complicated relationship performers have with their audiences. Bo has always been a delightful songwriter but this special contains the best, snappiest, darkest, and most sophisticated songwriting he’s done his whole career. Just watch it!

• Lately I can’t stop looping queer nonbinary singer/songwriter Ben Hopkins’ album I Held My Breath For a Really Long Time Once. Thematically it’s actually very similar to the Bo Burnham special: it’s about depression, loneliness, compulsive behavior (incl. alcoholism), and desiring attention while simultaneously being terrified of it. The magic trick of this album is that all these sad themes are explored through mostly upbeat, danceable, and sing-along-able guitar-forward music. Some of the lyrics about depression and anxiety are just too damn relatable for me, like these gems: “I don’t know how a normal person relaxes/ How to brush my teeth or how to pay my taxes.” “I don’t know how to pay for therapy/ I imagine if I did, I’d have some clarity.” “What’s the point of tidying when everything’s a mess?”

• Matt and I watched the documentary California Typewriter and I found it so affecting and inspiring that I had to snap up a vintage typewriter of my own almost immediately! This film features a whole bunch of famous people who use and love typewriters, but it was John Mayer’s endorsement of them that caught my attention most: he talked about the ways in which the typewriter’s analog nature can unlock hidden modes of creativity, and I have indeed found that to be true so far.

• I’ve played Pokémon games since I was about 8 years old and definitely know more than the average gamer about Pokémon, but watching Twitch gamer SmallAnt’s streams has taught me so much about strategy nonetheless. The video wherein he beats a whole game without dealing any direct damage is incredibly impressive and made for a great late-night intoxicated watch!

• If you enjoy casual sex, or would like to, Allison Moon’s new-ish book Getting It is a must-read. It’s an informative, compassionate, and non-judgmental guide to all things hookup-related.

 

Products

• I’m gonna write about this in detail soon, but I’m loving all the things I’ve bought recently to upgrade my desk setup (a monitor, monitor riser, new SAD lamp, keyboard, mouse, and set of wooden drawers). It is really astonishing how much a “tiny life-improvement project” can brighten your outlook.

• I also upgraded the top of my dresser where I keep all my makeup, skincare products, perfumes, and hair accessories. I bought a rotating storage rack for skincare and makeup brushes, some stackable acrylic drawers and organizers for my makeup and false lashes, and an LED-lit makeup mirror so I no longer have to squint at myself in the half-darkness while putting my face on. Hooray, femme organization!

• I’m going hard on scalp care lately and really loving the Aromatica rosemary scalp scrub and La’dor tea tree scalp clinic hair pack. Seems like a lot of folks have been having scalp issues during the pandemic, possibly due to some combination of stress and less frequent showers (hey, no judgment); maybe these products would help you too!

 

Work & Appearances

• I recently announced the book I’ve been writing for the past couple months: a petite and informative tome for Laurence King Publishing called 200 Words to Help You Talk About Gender & Sexuality. Exciting! (You can still preorder my first book, 101 Kinky Things Even You Can Do – its launch date is a little over 4 months away now!)

• The lovely musical theatre nerds from the Dear Friends podcast invited my friend Brent and I to come answer some advice questions about sex, drugs, and BDSM with them. It was a fun time!

• I was interviewed for Uses This about my work setup. Check it out if you’re curious what hardware and software I use for all my various projects, including this blog!

• In my newsletter this month, I wrote about cuckolding porn, the definition of gender, why typewriters are sexy, and why simultaneous orgasms are overrated.

• For the Andrew Blake blog, I wrote about the usefulness of sex books, vibrators for people with penises, and how to connect with your partner sexually at the end of a long, tiring day.

• On the Dildorks this month, we discussed masochism, public sex, and our current feelings on casual sex.

• On Question Box this month, we chatted with sex educator Dr. Timaree Schmit and burlesque emcee Adam Teterus, actor and storyteller Grace Aki, voice actor Katy Johnson and personal trainer Jordan “Jaxblade” Downs, and kink podcast cohosts Lexi and Gwen. Wow, that’s a lot of awesome people!

 

Good Causes

• In light of the horrendous news about previously unreported deaths of Indigenous students at Canadian residential schools, please consider donating to the Indian Residential School Survivors Society. The cultural genocide perpetrated against Indigenous people by the Canadian government is unacceptable and it’s time for a reckoning (and, ideally, reparations).

• The M’akola Housing Society helps provide affordable housing to Indigenous people in British Columbia.

• The Black Sex Worker Collective provides education, legal help, and healthcare + housing referrals to Black sex workers. They’re also running a conference soon that looks super interesting.

Phone Sex Every Day? Sure, Why Not

Kate Sloan

One of the weirdest things about being a sex writer is the cognitive dissonance between the sexual person your readers think you are and the sexual person you actually are.

It’s important to keep in mind, always, as you’re scrolling through your social media feeds and your RSS reader (if you still use one of those antiquated things like I do), that comparing yourself to people you see on the internet is comparing your insides to somebody else’s outsides. You’re never getting the full picture, even if you think you are.

And that’s not as bad a thing as some people would have you believe, either. “Authenticity” and “transparency” are only useful up to a point; y’all don’t need to know about the chin hairs I pluck or the ins and outs of my fibre intake. I mean, maybe some of you want to know that stuff (I know plenty of my readers have unusual fetishes!) but I am by no means obligated to share it all with you. The people who make me the most uncomfortable in this business are the people who insist that my openness and honesty in certain areas mean I’m required to be open and honest in every area. Nope. Fuck that. Fuck that forever.

All this to say: I’m probably not as horny or as sexually adventurous a person as you might imagine. In fact, if not for phone sex, I think these days I’d only jerk off 2-3 times a week, tops, if left to my own (vibrating) devices.

That caveat – “if not for phone sex” – is what I want to talk about today. As you might know, I keep a sex spreadsheet, so I have stats on my IRL sex life for the past several years and my phone-sex sex life for the past year and a half. My partner Matt – who is delightfully chill about the whole “recording detailed data on our intimate encounters” thing – recently pointed out to me, as we were totalling up our sex numbers from the 4 months they spent quarantined with me, that despite having phone sex nearly every night when we’re apart, we didn’t have sex every single night we were physically together. We had sex 84 times in the 121 days they were here – so, about 69% of those nights (nice). I had noticed that too, and had been pondering the possible reasons.

When we discussed it, we came to 2 overall conclusions about why we’re more prolifically horny over the phone than IRL:

  1. Sometimes the “point” of sex (or one of them, anyway) is to establish intimacy and connection. When we’re together IRL (especially when quarantining), we’re already getting a lot of that throughout the day – not to mention throughout the night, when we cuddle and touch and kiss and can smell each other and feel each other’s warmth all night. Sex isn’t less appealing, necessarily, but it doesn’t feel like as urgent a need when part of its “purpose” is getting fulfilled elsewhere.
  2. In-person sex takes more energy. Phone sex is comparatively chill.

That second one is really the crucial one for me, I think. As a person with depression and chronic pain + fatigue, sometimes I just don’t have the energy for sex, despite knowing it would almost certainly improve my mood and my pain status. It’s not only the physical motion involved – which can be reduced or almost entirely eliminated when I’m fucking a capable and enthusiastic top, like Matt – but also the mental energy involved. No matter how comfortable I am with a partner, it still saps some of my energy to constantly wonder if my sex faces look weird, or if my body is actually as attractive as my partner claims it is, or if my roommate can hear the impacts when I’m getting spanked.

It’s a lot like how Zoom video calls can be utterly draining for me (I’m sure many of you can relate) while audio-only calls are comparatively blissful. I just don’t have enough brain-spoons to simultaneously manage not only the conversation we’re having but also how I look while we’re having it. Let’s turn our video off so I can forget, briefly, just how ugly I secretly worry I am.

Phone sex with Matt is so good that I’ve pondered many times whether we can continue having it when we’re eventually living together. And fortunately, they’re the type of inventive, considerate, GGG partner that I honestly feel like we might. I can imagine us residing together in a tiny one-bedroom New York apartment and me saying at the end of a long day, “Hey, I’m super worn out. Can I go to the other room so we can have phone sex?” I’d bring some sex toys with me and slip back seamlessly into that pleasantly agitated headspace I so often inhabited when we had just started dating and our romantic nighttime phone sex sessions were the fuel that propelled me through my difficult, depressed days.

I’ve had a wide range of opinions on long-distance relationships over the course of my life, but I never really thought I would prefer them, or at least prefer elements of them. Maybe it’s a bad sign about my relationship with my body that non-corporeal forms of sex seem to appeal to me more, and rev my sexual engine more consistently, than types involving my actual fucking body – but honestly, the world is a mess right now. “Whatever works.” That’s the phrase I keep saying to friends on the phone and via text when they tell me about some supposedly “weird” coping mechanism or distracting hobby they’ve picked up since the coronavirus swept the world. “Whatever works.” Whatever makes you feel happier and more at ease and more functional is worth at least considering.

I’m so blessed to have a partner who understands and accepts all of my limitations, and not only knows how to work within them but also actively gets excited about finding new ways to work within them. I am so lucky to be in love with someone so good, so kind, so accommodating. And I am so lucky to have access to a type of sex that bridges gaps, raises my self-image, requires very little energy on my part, and makes me feel like a scintillating stunner even when I’m lying in bed with day-old pajamas on and a cavalcade of unsexy pillows cradling my aching body.

 

This post contains a sponsored link. As always, all writing and opinions are my own.

The 10 Best Things I’ve Ever Done For My Mental Health

Kate Sloan

When I got my first mental illness diagnosis in high school (seasonal affective disorder), I was bewildered. Up until then I had thought of myself as an eminently sane person, always sharp and on top of things. I’ve learned so much in the years since – not least of which, that mentally ill people can still be incredibly sharp and on top of things!

While I got that first diagnosis nearly a decade and a half ago, I haven’t always been great at managing my symptoms or processing my feelings. It’s been a slow learning process, and I still have a lot of work to do. But incase this is helpful info for any of you, here are the 10 biggest things I’ve done to improve my sense of mental and emotional balance and calm. A lot of these things are immensely complicated, though they may sound simple – but regardless, I’m glad to have done every single one of them.

Went on meds. This is an obvious one but it’s one you should at least consider if you’ve never tried it. For a long time I avoided asking my doctors about depression medication because I thought my low moods were mostly circumstantial, not neurochemical – but I eventually learned that depression easily masquerades as a simple reaction to shitty circumstances in your life. I went on sertraline (generic Zoloft) for a short period, but the sexual side effects (for me: genital numbness and inability to orgasm) were a dealbreaker. Years later, I went on bupropion (Wellbutrin), one of the only depression meds not known to cause sexual side effects. I’ve been on it for over a year now, and while I definitely still have my depressed days, overall my mood is markedly better.

Got a SAD lamp. Well, more accurately, my parents got me a SAD lamp – in 2007. Remarkably, it still works today even though I’ve never replaced the lightbulbs?! Well-played, Day-Light. This useful gadget shines bright, specially-toned light in your face, and is known to alleviate depression for some people, especially those with seasonal affective disorder. When I’m feeling lethargic and gloomy, I’ll often sit at my desk and read, write, or watch something on my computer while the lamp is on. About 30-45 minutes of daily lamp time does wonders for my mood and energy levels.

Moved out of an unhealthy living environment… and into a room with a much bigger window. A twofer! My last roommate, for reasons partly under her control, regularly aggravated my mental and physical health problems with her habits and behaviors. Maybe other people could live with her, but I sure couldn’t, so I got out of there and moved in with a friend – and I’ve felt much calmer, happier, and healthier since then. It helps that almost one entire wall of my current room is taken up by a ginormous window, since – as we’ve discussed – my depression is very responsive to light or lack thereof.

Started using marijuana medicinally. I mean, I use it recreationally too. But becoming aware of its potential therapeutic benefits for my particular body and brain was a game-changer. High-CBD strains are great when my anxiety throws me off the rails, while more THC-centric strains enable me to rediscover joy, laughter, and pleasure when I’m so depressed that these things feel inaccessible. Weed also helps enormously with my chronic pain – so, while I can’t really use it when I’m working and need to stay sharp, on many difficult days it helps me push through my physical and emotional symptoms so I can function and get stuff done.

Learned CBT techniques in therapy. I’ve been to several different therapists and most of them weren’t that helpful to me, honestly. I never found it terribly useful to talk through my day-to-day trials and tribulations with someone who lacked the proper context and knowledge to really help me (e.g. a familiarity with polyamory or kink). Cognitive-behavioral therapy, on the other hand, involves “homework” – assignments, whether written down or more experiential, that help you practice cognitive strategies for improving your moods and your life. Not everyone finds CBT beneficial, largely because it presupposes that your mental discomfort is at least partly the result of errors in thinking, rather than having a neurochemical basis. But errors in thinking do contribute to my depression and anxiety, and correcting those errors using CBT is often markedly helpful for me.

Codified my coping strategies. By which I mean: wrote them down in many places where I’ll see them every day, and eventually memorized some of them such that they will usually come to mind as plausible options even when I’m too depressed to think. This might sound small and obvious, but it’s not – my depressed brain is very bad at knowing how to even take small steps toward improving how I feel, so it’s important that I keep practicing and reminding myself of the coping strategies that work, in any way I can.

Subscribed to several podcasts I love. Podcasts are one of the first distractions I turn to when I need to take my mind off my emotional malaise. They pull me out of my own brain and absorb me with their stories and jokes. Whether I’m listening to a comedy advice show hosted by genial brothers, a sharp play-by-play of a famous historical incident, or a roast of a terrible movie, podcasts make me feel less alone, and less wrapped up in my own problems.

Strengthened my journaling habit. I’ve always journaled, but since developing mental health conditions, I’ve started to view this practice as less optional and more necessary. Emotional processing is immensely valuable, and I also like being able to look back at old journal entries and see that the things I was so scared about, or depressed by, rarely turned out to be as bad as they seemed. That knowledge and perspective gives me strength I would otherwise find hard to access.

Committed to daily to-do lists. Alexandra Franzen calls hers a checklist; call yours whatever you want! All I know is that before I started keeping a to-do list every weekday – which, incidentally, my dominant has access to – I was much more scattered than I am now. I had less of a sense of what needed to get done, and accordingly, less of a sense of how much I’d truly achieved by the end of a long day – and how much celebration that merited! Checking items off a list gives the brain a hit of dopamine that can be really calming and centering, for a depressed person or really for anyone. I highly recommend it.

Started talking about mental health with my loved ones more regularly. I feel like it’s become much more acceptable to discuss this kind of thing, publicly and privately, over the past decade or two. Although I am sometimes tempted to keep my struggles internal so I don’t have to trouble anyone else with them, I always feel better after talking through my moods with a trusted pal, partner, or family member. Their support is monumental.

What strategies have helped you most with your mental health?