My Maintenance Tools

By Tammy Pinkston

These are some of the things I do to bring myself out of, and stay out of, depression. Any one thing by itself seems insignificant, but several together on an ongoing basis is very effective.

Listen to music

What’s going on and how difficult it is determines what I listen to – I will create playlists in my iTunes of the songs that help at any given time and I will put them on repeat, sometimes it’s just one or two songs, but they really speak to me and bring me strength.  Music is very healing, but it’s important to put good things in your mind, so I don’t recommend negative lyrics or harsh music.   I most often listen to praise music because of the uplifting lyrics, but there are many other artists whose songs speak to me. 

Studies have shown that certain types of classical music have a positive impact on individuals struggling with depression.  Depression Recovery is an internet streaming radio station that plays this type of classical music. 

Listen to and read positive things

I enjoy reading, but I don't always have the focus to read. When I'm not able to focus as well, I listen to uplifting speakers, such as Beth Moore who has a 30 Minute Radio Broadcast and a Quick Word. I also have the Bible in MP3 format and I will often listen to the Psalms which can be very strengthening and comforting. When I'm in a reading mode, I enjoy reading all kinds of things from magazines and novels to more in depth things such as research on various topics and psychology. It doesn't have to be "Christian" but it does have to be positive.*

Keep an encouragers folder

I created a folder in my Email inbox called "Encouragers" and any time someone writes something encouraging to me in an Email, I put it in that folder and I refer back to it when I'm feeling down. It could be as simple as a friend saying "thanks for making my day" or "you looked nice today" or "you're an amazing person" or "I'm proud of you." I also have a decorative box where I keep cards and letters with loving and encouraging messages. Referring back to these things on occasion reminds me that I'm important to someone else.

Put positive notes up around my house

Scripture is very meaningful to me, so I surround myself with scripture. I will type out specific scriptures and print them and put them up in various places in the house, like on the door going outside so that I see it every time I leave the house, or my computer monitor, or the mirrors - they have finally disintegrated from time, but I taped the words "the image and likeness of God" (Genesis 1:26) on my mirrors where they would show right above my head. When you see that every day accompanied by your own face, you begin to believe it. It could be quotes from friends, or a book, or songs, but whatever it is that uplifts and encourages you, put that around your house.

Subscribe to an encouraging word

I signed up years ago for an Email subscription of a scripture that comes into my Email every day. It's one little, short, scripture called "Encouraging Word." Sometimes the one little scripture has incredible meaning for me that day, other times it's not as remarkable, but every day I am getting one more little piece of encouragement. I often put the "Encouraging Word" Emails in my "encouragers" folder. There are several organizations that send out scriptures daily when you subscribe, but my favorite is from the radio station KLOVE.

Watch or read children’s stories

I watch Between the Lions every day.  It’s a children’s series on PBS that has very witty humor and GREAT music.  I not only find myself singing along, but I laugh for 30 minutes solid every day. My two all time favorite children's books reside on my desk: The Missing Piece Meets the Big O (Shel Silverstein) and The Velveteen Rabbit (Margery Williams). The simplicity of children’s stories can give your mind a needed break, and in the case of my two favorite books, they can sometimes bring deep insight.

Watch or read funny things

Laughter can be very healing. I never get tired of Far Side cartoons, or two of my favorite movies, Haunted Honeymoon (Gene Wilder and Gilda Radner) and Princess Bride (Rob Reiner). I enjoy good humor anywhere I encounter it. The other day I was reading a post in an online forum I belong to and a man described his dog as being a cross between a Dodo bird and a Beagle, he went on to tell this story that had me laughing so hard I was crying...that's good for the soul and I love laughing like that, whether I generate the humor (which I am known to do) or simply enjoy it.

Spend time with animals

I have five dogs and they bring me immeasurable joy. The unconditional love of an animal can be a wonderful gift, and very therapeutic. Whether I'm gone five minutes or five days, my dogs act like I'm the greatest thing since Milkbones every time I come home. Each one gives me entertainment, love and companionship in their own special way. Dogs, horses and cats are all good companions – if you're not able to have your own pets, consider spending time with a friend's pets or volunteering at an animal shelter.

Get out of the house

When I really, really, REALLY don’t want to leave my house, I make myself get out.  I might go to Starbucks and sit with one of my favorite coffees.  Or I might drive to Sonic for my favorite drink and then drive around a little while listening to the radio.  Just getting out gives you a distraction, and it doesn't have to be with somebody, in fact, it's good to get out and give yourself a distraction all by yourself.

Spend time with friends

I am the richest person on earth because of the people in my life.  I have the most amazing friends, not necessarily because they’re spectacular people but because they’re MY friends and they’re such great quality people.  I have friends that go back 26 years, and others I’ve known less than a year (and everything in between) who are part of my richness.  I spend time with my friends, even when I don’t feel like it, even if I don’t say I’m having a rough time, just being with good quality people reminds me of how blessed I am.  And I enjoy laughing with my friends and just spending time, window shopping, having coffee, looking through magazines and solving the world’s problems, driving around, even sitting quietly together….whatever, it truly doesn’t matter, it’s the time spent that matters.  If you don’t have quality friends in your life, you can start collecting them.  There are some amazing people out there, wonderful, every day, ordinary people, but when you take the time to be in their lives you discover an awesomeness in the ordinary.

Stay in community

One way I do this by going to church, it’s been a big part of my life for many years and I enjoy the worship service, time with a group of people whose beliefs I share, and to me it’s just an uplifting hour in my week.  It doesn’t have to be church, whatever you enjoy, find a group of people who also enjoy that and get with them.

Avoid negative people

No matter how much you may like or even love a person, a negative person will bring you down. To stay emotionally healthy, it's simply best to not spend much time around negative people.

Be careful what you put in your mind

I don't watch a lot of TV, but what I do watch is usually uplifting in some way...sometimes I don't even watch the news because there is so much negativity. I'm careful about the movies I watch, the things I read, and the places I go. If I sense a negative energy, or I feel bad in some way (uncomfortable, stressed, worried, sad) I will avoid that situation.* It may seem like a small thing, but when you put several small things together negative energy can accumulate and stockpile. Of course we cannot completely avoid negativity, what I'm talking about is on a regular basis, take care about what you allow to enter into your mind.

Be careful what you put in your body

This includes alcohol, illegal drugs, and food. I am not against an occasional drink, but if it controls you, just don't do it. Drugs may ease the pain for a little while, but the negative consequences are never worth it...I'm not talking about prescription medication, I am an advocate for any prescribed medication which helps, including for mental conditions. I also find I feel better mentally when I am careful about what I eat. I do my best to eat healthy MOST of the time, and then a few times a month I'll go out with friends and not worry too much about what I eat, but the majority of food for my daily life is healthy. I discovered something brilliant, if I don't buy it at the grocery store, I won't eat it! So, I try to only buy healthy foods.

Exercise!

Ah, the dreaded "E" word! But the truth is, it really does help. 30 minutes of physical exercise releases endorphins (the feel good chemicals in your brain) which bring about a feeling of wellness mentally. So physical exercise DOES improve your mental outlook.

Study and research

I have always (since I was a teen) studied and researched – I’ve studied psychology and how the mind works, why we do what we do, the dynamics of different personalities and relationships.  I take what I learn and apply it to my own life, and it makes a difference.  I’m not a trained psychologist, but I know a lot about the mind and how it works because I have studied and researched for myself, to apply to my own life.  It is empowering to be educated about my own self. 

Professional counseling

Since I was a teenager (a total of more than 30 years) I have never hesitated to put myself in professional counseling when I needed help.  Some people consider this a sign of weakness, but I consider it a sign of strength and wisdom.  I am proud to say that I got to the place of wholeness and balance I have in partnership with some exceptional professional counselors.

*NOTE: When I talk about surrounding yourself with positive things and avoiding negativity, I'm not advocating denial, rather I'm promoting WHOLENESS and GOODNESS. If you ate nothing but Twinkies every day, your body would eventually break down because all you feed it is junk. It's the same with the mind, if all you put into your mind is junk, it will break down. So I'm not saying avoid ALL the Twinkies in your life – sometimes you've just got to have some junk food! I'm saying be BALANCED about the Twinkies! I also know that living means we all will experience trauma, tragedy, and pain at various times in our lives. The older I get, the less I want to stay there so I deal with those types of difficulties as healthily and as quickly as possible and move on.