15 Ways to Climb Out of Rock Bottom & Beat Depression

Hitting rock bottom is probably one of the most stressful things that can happen to you. Your entire world comes crashing down around you, and you feel there is no hope or reason to live on.

You’re not alone. Though rock bottom is devastating, it’s not how your story ends; there is a way out. I want to share 15 tips with you now to give you hope and encourage you to push through and climb out of rock bottom. I hope these tips help you. If you know someone who is going through a hard time right now, do them a solid and share this with them.

Accept and Assess the Situation

The first step to getting out of rock bottom is to accept where you are. Acknowledge your situation and the reality that comes with it, and accept the fact that it’s a process to get out of it. When you feel calm and relaxed, take a minute to go over what happened, why it happened, and where you can go from here.

There’s no sense in doing the “what went wrong and why did this happen to me” thing because the answers don’t matter. It happened. Let’s deal with it and move on. We need to find solutions, not focus on the problem.

Seek Support

While this almost sounds like a no-brainer, many people won’t reach out to anyone because of pride or for whatever reason. Many of us don’t want to ‘bother’ anyone. You’re not bothering anyone. People really do care! Call someone you can trust just to pour your troubles out. It helps to get things off your chest and not keep them bottled up inside.

Do not be afraid to rally support for yourself. You can speak to people who you trust and who will not only listen but also help you. Whether it’s a friend, family member, online community, or professional. They are all avenues of support.

Breathing Exercises

Don’t discount the power of calming breathing. You are in a state of anxiety, anger, and stress – need I go on? Some deep and calming breathing exercises will be your saving grace. Trust me on that. Each time you feel a wave of anxiety come over, just breathe through it. Breathe in peace; breathe out stress.

Conscious breathing helps calm the mind and body almost instantly. Make it a habit to take slow, deep breaths throughout the day.

Forgive Yourself

Do not beat yourself up for what has happened or where you are right now. Yes, we create our lives, but we also make mistakes. We’re not perfect. This is how we learn and grow.

Accept that you will make mistakes and sometimes falter, but rise up. Forgive yourself and focus on progress. One mistake does not make you a failure. Self-forgiveness is necessary for healing and prevents getting stuck in shame. Be kind to yourself as you would a close friend.

Get Out in Nature

Get outside as often as you can. Don’t stay in and cry your heart out forever or sit and drink your sorrows away every day. Please don’t do that. It will only temporarily make you feel good. When you sober up, the issue is still there. Get outside and go for a walk. Get some fresh air. Clear your head.

Go to a dog park and pet some dogs. Go to a pond and feed some swans or chipmunks. The simple wonders that await you are great for the soul.

Start a Self Care Routine

It’s easy to beat yourself up and feel like a loser, and I’m here to tell you that you are NOT a loser. You just hit a bump in the road. Take some time just for you to relax and honor who you are. Be gentle with yourself. Encourage yourself. Lift your spirits!

It’s important to take time to care for and love yourself, no matter how hard it is to do so. Make self-care a priority by finding activities that help boost your morale. It could be something simple, like a relaxing bath, meditation, or listening to music.

Set Some Realistic Goals

Your life won’t change with the mindset that got you to where you are right now. You have to think positively and start setting some goals. It may seem pointless to do this right now, but it’s necessary. You already know that where you are now is not where you want to stay.

Set achievable goals each day, new goals or ones that you once worked towards, and develop a plan towards achieving them.

Journal Your Thoughts and Feelings

They say that writing is good for the soul, and it truly is. Get out your journal or a notepad and write out all your feelings, the good and the bad. Get it all out. Writing has proven to be extremely therapeutic.

When we write out everything that is building up inside of us, it’s like purging toxicity. You’ll feel a million times lighter. Journaling provides emotional release and clarity amidst inner chaos.

Take Time For Self-reflection

Take this time to examine the situation and see if maybe this thing that went wrong wasn’t for you in the first place. It could be a sign from the universe that you’re on the wrong path, and though we really don’t want to hear that, it’s true. So life basically stopped you and said, “Nope, no further for you!” Take some time and listen to your heart.

Dig deep and find out what you really want from life and what brings you joy. If possible, spend time in self-reflection each day.

Find Your Passion

Start doing more things that make you happy. It will do you no good to sit and drown in your sorrows day in and day out. While you may find it difficult to do this in the early stages of rock bottom, take small steps and keep looking. Doing things that make you happy can bring out the best in you and give you hope!

Pursue hobbies or activities that spark passion and make you feel alive. Discover your calling, no matter how big or small. What ignites your enthusiasm?

feed your body

healthy food — Photo credit: Shutterstock.

When you’re feeling down, it’s tempting to reach for junk food or skip meals. But filling up on nourishing food will help your mind and body feel better. Start small— munch on baby carrots for a snack, sip some extra water a day and throw in an extra veggie at dinner. Whip up some simple, healthy eats.

A well-fed body equals a clear head. Chat with a nutritionist to customize a meal plan just for you. Tune in to how different foods affect you.

create a routine

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Chaos can stir up anxiety. Having a regular routine makes you feel steady when everything seems up in the air. Aim to wake up, eat, work, and sleep around the same time. Even keeping little routines brings order. This gives you a sense of control when life’s messy.

Begin with a couple of manageable habits. Post reminders to help stick to your routines. In time, repeating positive routines becomes second nature. Routines provide stability.

limit social media

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Depression can make you withdraw socially. But constantly scrolling social media may make loneliness worse. Limit screen time to avoid negative comparisons. Connect with supportive friends and family in real life.

Too much social media distorts reality, amplifying struggles. Unplug regularly to truly focus on yourself and your loved ones. Discover fulfillment away from the digital noise.

find inspiration

When consumed by negativity, a brighter tomorrow can seem unlikely. But surrounding yourself with uplifting books, quotes, talks, and podcasts breeds hope. Look to those who overcame challenges. Let tales of resilience lift your spirit when doubts creep in.

Inspiration fuels optimism to see better days ahead. Revisit motivational words to maintain perspective despite setbacks. Start mornings listening to an uplifting podcast. Inspiration nurtures growth.

Stay Positive

Okay, it’s easier said than done, but you can’t stay miserable forever! You will end up in an ocean of sorrow, and it will be ten times more difficult to claw your way out of rock bottom. Affirm positive statements to yourself. It is important to keep reminding yourself that “you can” and “you are” enough to get yourself out of rock bottom.

Start by thinking tiny positive thoughts like “This won’t last forever” or “I know I’ll get through this.” Even little thoughts will make a big difference.

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