A Way Out of Depression
I know the feeling all too well—stuck, low energy, hopeless. Directionless and numb. It’s like I’m walking through a fog, unable to find my way out. I know what I need to do but can’t seem to get myself moving. I become desperate to feel something—anything. Desperate to pull my life back together. But instead, I shut down. I stop taking care of myself. My house grows dirty and cluttered. My creative drive vanishes. I stop cooking healthy meals for myself and my family. I drift into survival mode, where everything feels heavy and meaningless.
I’ve cycled through depression enough times throughout my life to recognize the patterns. It took me years of stumbling through these moments to figure out what helps and what doesn’t. Slowly, I’ve learned that fighting myself only makes it worse. What doesn’t work is judging myself harshly, forcing myself to perform, or ruminating on all the ways I’m screwing up. Those things just tighten the grip depression already has on me.
What does work is simplicity. When I’m at my lowest, I’ve learned to keep things small and doable. It’s about breaking through the heaviness with one tiny, manageable action. Something as simple as taking a shower, stepping outside for five minutes of fresh air, or sitting quietly in the sun can make a difference. These things might not fix everything, but they’re enough to start shifting my momentum.
There were times, though, when even deciding what to do felt impossible. Depression has a way of clouding your ability to think clearly or make choices. That’s when I realized I needed a safety net for those moments—a list I could turn to when I didn’t know how to help myself. It’s a simple list of small, easy actions I can take to climb out of the hole, one step at a time.
Here are some of the things on my list:
Take a hot shower, even if it’s just for a minute.
Drink a glass of water.
Sit outside for a few breaths of fresh air.
Put on a favorite song, even if I don’t feel like dancing.
Write one sentence in a journal.
Take a short walk outside.
Light a candle or incense .
Be in nature.
Dress up a little - makeup, hair, nice comfy outfit. Even if I’m not leaving the house.
These actions might seem small—even insignificant—but when I’m at my lowest, they’re often all I can manage. And that’s okay. Small actions can build on each other. One step turns into two, and two steps can lead to three. Over time, those small, simple moments have brought me back to myself.
This isn’t a perfect system. Sometimes I don’t even make it to the list, and that’s okay too. Depression is messy and unpredictable, and the key for me has been practicing self-compassion instead of self-criticism. I try to remind myself that it’s okay to not be okay. The important thing is to meet myself where I am, without judgment, and start small.
If you’re in a similar place, I hope this idea helps. I know how hard it is to climb out of that fog, but you don’t have to do it all at once. Just one tiny action can begin to light the way forward.
Somatic Healing Practice
What is Somatic Healing and How Can It Help You?
Have you ever noticed that your body seems to carry stress, emotions, or tension in certain places? Maybe you feel tightness in your shoulders when you're anxious or a knot in your stomach when you're nervous. Somatic healing is a practice that helps us reconnect with our bodies, release stored emotions, and promote healing by focusing on the sensations we experience physically.
In this post, we’ll explore what somatic healing is, how it can help you, and some simple steps you can take to begin your own practice at home.
What is Somatic Healing?
Somatic healing is an approach that focuses on the connection between the mind and body. The word "somatic" comes from the Greek word "soma," meaning body. Somatic healing helps you become aware of physical sensations and allows your body to release stored emotions, trauma, and stress that might be affecting your overall well-being.
When we experience stress, trauma, or emotional overwhelm, our bodies can "hold on" to these feelings, often without us even realizing it. This might manifest as chronic tension, pain, anxiety, or fatigue. Somatic healing techniques aim to help you tune into those sensations, process the emotions associated with them, and ultimately release them, allowing your body to heal.
How Can Somatic Healing Help You?
Releases Stress and Tension
When we’re stressed, our bodies often become tense, which can lead to discomfort, pain, or even injury over time. Somatic healing helps you identify where this tension is stored in your body and release it, bringing a sense of relaxation and calm.Improves Emotional Regulation
Many people struggle with managing emotions like anxiety, anger, or sadness. By tuning into bodily sensations, somatic healing helps you identify and release the emotional energy that might be causing you distress, improving your ability to regulate your emotions.Enhances Self-Awareness
Somatic practices help you become more aware of your body’s messages. This awareness can lead to a deeper understanding of your emotions and thoughts, giving you more control over your reactions and decisions.Supports Trauma Healing
Trauma, whether from past experiences or ongoing stress, can be stored in the body. Somatic healing is particularly effective for trauma recovery, as it provides a safe way to process and release the emotional and physical effects of trauma.
Simple Steps to Start a Somatic Healing Practice at Home
Starting a somatic practice at home is easier than you might think. Here are a few simple steps you can take to begin integrating somatic healing into your daily life:
1. Body Scan Meditation
A body scan is a simple way to check in with your body and notice where you're holding tension or discomfort. Here’s how you can do it:
Find a quiet place to sit or lie down.
Close your eyes and take a few deep breaths to relax.
Slowly scan your body from head to toe, noticing any areas of tension, tightness, or discomfort.
As you identify these areas, gently breathe into them, imagining the tension melting away with each exhale.
If any emotions arise as you focus on certain areas, allow yourself to feel them without judgment.
2. Breathing Exercises
Breathing exercises can help you release stored tension and regulate your nervous system. One simple technique is Diaphragmatic (Belly) Breathing:
How to do it:
Sit or lie down in a comfortable position.
Place one hand on your chest and the other on your belly.
Inhale deeply through your nose, allowing your belly to expand while keeping your chest still.
Exhale slowly through your mouth, letting your belly fall naturally.
3. Gentle Movement or Stretching
Movement helps release tension and can help you feel more grounded in your body. You don’t need to do intense workouts—simple movements like stretching or gentle yoga can make a big difference. As you move, pay attention to how your body feels. Do you feel tightness anywhere? Is there an area that wants to release? Let your body guide you.
4. Shake It Out
Shaking is a powerful somatic technique that allows the body to release pent-up energy. Try standing or sitting and gently shake your arms, legs, and torso. Let your body move however it wants to. It may feel a little silly at first, but shaking can help release built-up tension and trauma in the body.
5. Practice Mindful Walking
Take a walk outside, but instead of focusing on your destination, focus on the sensations of walking: the feeling of your feet on the ground, the movement of your body, the rhythm of your breath. This mindful practice can help you reconnect with your body and release stress.
Creating a Daily Practice
To make somatic healing a part of your routine, aim to spend just 10-15 minutes a day tuning into your body. You can incorporate these practices into your morning routine, after work, or before bed. The key is consistency—over time, you’ll start to notice greater awareness of your body and more freedom from stress, anxiety, and emotional tension.
Remember, somatic healing is not about forcing anything or getting it “perfect.” It’s about creating space for your body to express and release what it’s holding. With regular practice, you’ll start to feel more at ease, more connected, and more empowered in your body and mind.
By practicing somatic healing, you can create a deeper connection with your body, reduce stress, and support emotional and physical healing. Whether you start with a few minutes of mindful breathing or a simple body scan, small steps can lead to big changes in how you feel every day.
So take a moment, check in with your body, and start your healing journey today.
How to Take Action When You’re Feeling Stuck
We’ve all been there—those moments when it feels like you're spinning your wheels, unable to move forward. Whether it’s in your career, a personal project, or just life in general, that feeling of being stuck can be overwhelming. But the good news is, you don’t have to stay stuck. You can take small steps that lead to big changes. Here's how:
Acknowledge the Feeling
The first step is to recognize that you’re stuck. This might seem obvious, but many people try to ignore it, hoping it will go away on its own. Instead, allow yourself to feel what you’re feeling. It’s okay to be uncertain, frustrated, or unsure. Just acknowledging the situation can reduce some of its power over you.
Break It Down
Sometimes, we feel stuck because the task or decision ahead of us feels too big or overwhelming. Break it down into smaller, more manageable pieces. Ask yourself:
What’s the next smallest step I can take?
What can I do today, right now, that will move me just a little bit forward?
Focusing on one small action can make a huge difference and give you a sense of accomplishment.
Change Your Environment
Our surroundings play a huge role in our mindset. If you’re feeling stuck, try changing your environment—physically or mentally. This might mean working in a different space, taking a walk, or doing something creative to shift your perspective. A fresh environment can spark new ideas and help break the mental block.
Start with Action, Not Perfection
Perfectionism can keep us trapped in indecision. Instead of waiting for the "perfect" time or the "perfect" plan, focus on just taking action. It doesn’t matter how small or imperfect the step is—what matters is that you’re moving. Remember, action creates momentum, and momentum leads to progress.
Talk It Out
Sometimes, when we’re feeling stuck, all we need is someone to listen or offer a fresh perspective. Talk to a friend, family member, or colleague about what’s going on. You don’t necessarily need solutions from others, but a conversation can often help you see things in a new light and remind you that you’re not alone.
Let Go of What’s Not Working
If something isn’t moving you forward, give yourself permission to let it go. Whether it’s a goal that no longer excites you, a project that’s draining you, or an idea that’s not working, releasing it can create space for new opportunities. Stagnation often comes from clinging to the wrong things.
Trust the Process
The final step is trust. Trust that taking action, no matter how small, will lead to progress. Trust that even if things don’t unfold perfectly, you’re still moving in the right direction. Life is rarely a straight line; it's more like a winding road with unexpected detours. Every step you take is part of the journey.
Take the First Step Today
You don’t need to have it all figured out. You just need to move. Start small, be patient with yourself, and take that first step forward. Before you know it, you’ll look back and realize that you’ve made far more progress than you thought.
Remember: action breeds momentum. And momentum, no matter how slow, is the key to getting unstuck.
Feeling stuck is just a temporary roadblock. With these simple strategies, you can get back on track and start moving toward your goals—one small step at a time.
Empowering Ourselves to Take Responsibility
In life, it’s easy to fall into the trap of playing the victim—blaming external forces, other people, or circumstances for our challenges. While it may feel comforting in the short term, adopting a victim mindset is ultimately disempowering. It keeps us stuck, prevents growth, and diminishes our ability to take control of our lives.
Why the Victim Role is Disempowering
When we see ourselves as victims, we hand over our power to something outside of ourselves. We start to believe that our happiness, success, or well-being is dependent on others or on the uncontrollable events around us. This belief can lead to feelings of helplessness, frustration, and resentment. As a result, we become passive observers rather than active participants in our own lives.
But here’s the truth: we always have a choice. Our circumstances may not always be ideal, but how we respond to them is entirely within our control. By shifting our perspective and taking responsibility for our situation, we regain our power and open the door to growth and change.
How to Empower Yourself and Take Action
1. Own Your Choices
Recognize that, even in difficult circumstances, we always have the power to choose how we respond. By acknowledging our role in the situation, whether through the choices we’ve made or our reactions, we can begin to take back control.
2. Shift from Blame to Accountability
Instead of focusing on who or what is to blame for your circumstances, ask yourself, What can I do differently? Take accountability for your part in the situation, and focus on the actions you can take to create a better outcome.
3. Change Your Narrative
The story we tell ourselves shapes how we see the world. If you constantly tell yourself that you’re a victim, you will feel powerless. But if you see yourself as someone who can overcome obstacles, who can learn from challenges, your mindset shifts—and so does your life.
4. Take Small, Consistent Steps
Empowerment comes from action. Start with small, manageable steps toward solving your problems. Each action you take, no matter how small, builds momentum and proves to yourself that you are capable of change.
5. Focus on What You Can Control
Instead of wasting energy on what you can’t change, focus on what you can control. This may include your attitude, your habits, or how you communicate with others. When you focus on your sphere of influence, you begin to realize just how much power you have to shape your life.
Taking responsibility for our lives is the first step in moving from victimhood to empowerment. By shifting our mindset and taking intentional action, we can break free from the limiting belief that we are powerless. In doing so, we unlock our potential to create the life we want—one choice at a time.
Consumption vs. Creation
How Shifting from Passive to Active Brings Purpose and Fulfillment
In today’s world, we are constantly consuming. Whether it’s scrolling through social media, binge-watching TV shows, or absorbing endless streams of information, we live in an age of consumption. While consuming can be entertaining or educational, it often leaves us feeling drained, disconnected, or unfulfilled. But what if there was another way?
The act of creation—whether it’s writing, painting, cooking, problem-solving, or even sharing your thoughts—offers a different path. Creation moves us from a passive state to an active one, allowing us to express our unique selves and contribute something meaningful to the world.
Consumption: The Passive State
When we consume, we are often on the receiving end. We absorb ideas, experiences, or entertainment without necessarily engaging with them. While there’s value in learning from others and staying informed, consumption can leave us feeling like passive observers in our own lives. We might find ourselves spending hours scrolling through social media, only to feel empty afterward, as though we've missed out on something important but can’t quite put our finger on what it is.
Consumption can lead to feelings of dissatisfaction, depression or "comparison fatigue," where we measure our own lives against the curated images or accomplishments of others. Over time, too much consumption without creation can make us feel like we’re just going through the motions, disconnected from our true selves and our greater purpose.
Creation: The Active Path to Fulfillment
Creation, on the other hand, involves actively engaging with the world around us. When we create, we tap into our own innate resources—our thoughts, our skills, our passions—and bring something new into existence. Creation is about contribution. It’s about bringing your ideas into the world in whatever form speaks to you.
When you create, whether it’s through art, writing, cooking, decorating your home or even helping others solve problems, you are actively participating in the world around you. This creates a deep sense of connection to both yourself and the broader community.
Creation brings fulfillment for several reasons:
Self-Expression: Creation allows you to express who you truly are—your thoughts, feelings, and ideas. It gives you a chance to step into your authenticity and share it with the world. This authenticity is deeply fulfilling because it reflects your true self.
Sense of Accomplishment: The act of creating something—whether big or small—gives you a sense of pride and achievement. Completing a project or seeing your ideas come to life creates a tangible sense of purpose and satisfaction.
Connection and Impact: When you create, you don’t just keep it to yourself. Whether it’s sharing a story, a piece of music, a painting, or even a helpful tip, you contribute something that others can connect to. This connection fosters a sense of belonging and purpose.
Flow and Presence: Creation often brings you into a state of flow—where time fades away and you are completely immersed in the process. This state of presence is where fulfillment is most often found. It’s in these moments of focused, creative effort that we feel most alive and aligned with our deeper purpose.
How to Shift from Consumption to Creation
If you’re feeling stuck in a cycle of consumption, shifting toward creation can help you break free. Start small—take a break from passive activities and carve out time to create, even if it’s just for 10 minutes a day. It doesn’t matter if your creation isn’t perfect; the key is to begin the process and show up for it.
Remember, creation isn’t just about producing something for the world; it’s also about cultivating a deeper sense of connection to yourself. Whether it’s through journaling, drawing, cooking a new recipe, or solving a problem in a new way, creation leads to personal growth, self-expression, and a richer, more fulfilling life.
Shifting from consumption to creation isn’t just a change in what you do—it’s a shift in how you engage with life itself. When you create, you don’t just pass the time; you fill your life with purpose and meaning, one small act of creation at a time.
Emotional Defaults
Emotional intelligence lets us experience a wide spectrum of emotions without getting trapped in a limited set of default patterns. As I began exploring my inner state, I noticed I was often stuck in the same emotions: sadness, fear, or numbness. These default emotions were ingrained in me during childhood. The only way I found relief was through anger and adrenaline. I would pick fights, escalate conflicts, or throw myself into reckless situations just to feel alive. But that way of living came with a high cost.
Over time, I realized this cycle was unsustainable. To change this behavior, I had to teach my body that it was safe to feel something different. This work involved noticing and observing emotions as they arose, staying curious about what was happening in my body, and sitting with sensations rather than avoiding or numbing them. I learned to regulate my nervous system and gradually expand my capacity for unfamiliar emotions like joy, love, empathy, and compassion.
By staying with uncomfortable sensations and building trust in my body, I developed acceptance and resilience. Teaching myself how to feel these new emotions created space for a richer, more meaningful way of experiencing life.
Here’s some ideas for expanding your emotional experience:
Listen to different genres of music while - dance and move to the music and notice how the feelings show up for you
Try different movies or shows that are out of your comfort zone (if you always watch action or thrillers, try a romantic drama)
Play with different body postures, movements or facial expressions that represent different emotions and notice how it shows up for you
Spend time sitting silently with yourself
Observe other peoples emotions, facial expressions, body postures
Print out a list of emotions or keep a copy on your phone and practice feeling into or imagining each one
Work with a coach or therapist who has experience in somatic work
* If you aren’t able to feel emotional sensations in your body, (or if it feels too overwhelming) it’s ok! It took me a long time to feel safe enough to allow the emotions to be felt. Be kind and patient with yourself.