A Rainy Day Plan

Yesterday was cloudy. All day long.

When I saw my therapist, Dr. Anna joked that maybe I had “Weather” Affective Disorder. She can tell whether it is sunny or cloudy just by looking at my face.
And I can feel it.

My depression is so much better. On sunny days, I don’t feel it or think about it. But on a cloudy day, it is there. Dr. Anna shared an illustration of depression being like water in a glass. My mood will stay above the water line and I will feel normal on a sunny day. But on a cloudy or rainy day, my mood dips below the water line. It doesn’t plunge me to the depths, but it dips enough that it changes how I feel.

Dr. Anna suggested I make a Rainy Day Plan when I first started seeing her.

This is my plan:

• Sleep well. In fact, sleep in if I want to.
• Drink a glass of water as soon as I get up. Drink 8 glasses of water throughout the day.
• Eat a good breakfast with protein.
• Take my vitamins.
• Use my Joy essential oils. A sweet friend mixed this for me and gave it to me when she learned of my depression. Every time I apply the oils, I think of her friendship and her kindness. It gives me joy and makes me feel better.
• Take a walk. Take a walk even if it is raining. Be mindful of the smells, the green grass, the flowers, the crunch of the gravel under my shoe. I also try to take a walk after a storm. It will instantly lift my mood.
• Read a good book.
• Create space for God. A time to be silent, to read a verse or two, to pray if I feel like it.
• Call a friend and visit.
• Play the hammered dulcimer or guitar.

Most of the things I do every day. On rainy days, I am intentional about doing them. I am intentional about giving myself grace and caring for myself.

Do you have a plan for days you feel depressed? What helps you?