Little Victories

July 21, 2022

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If you’ve hung around my corner of the internet, you probably know my story with depression.

In 2021, I walked through a severe depression that threatened my life. It was– and still is– the most challenging months of my life. I believe that I am alive today because of a good community, good doctors, sound therapy, and a good, good God. These things had to be in place for me to recover and rebuild how I did.

I know the story of severe depression might not be your story. But I also know that so many of us have come through a crippling past two years. Some of us are still in the thick of it. Rates of anxiety and depression have never been higher. The world is full of turmoil as we try to navigate a way forward. More than anything, I hope you know that you are not wrong or bad if your life feels like it is in flux. We’re over here enduring some crazy circumstances, and we’re still standing. So cheers to us.

Today I wanted to share a practice that helped save my life. I should start with a disclaimer that this is not the only thing that helped me, and it cannot take the place of medical attention if you need it. There is no shame here in this space regarding seeking therapy and medication.

But this practice helped me then, and still helps me today. It is a game-changer when I experience a day that feels overwhelming and hard. A day where my brain feels scattered and confused. A day where I would rather curl back up in bed and sleep until tomorrow.

I got this practice from a dear friend. I was at her apartment one morning, and we were having coffee. Depression is an illness that likes to hear its name, so I was, naturally, obsessing over it. I was ruminating and trying to figure out how I got to this dark place. I would spend hours talking about that to anyone who bothered to hear it.

At one point, she stopped me.

Loving yet sternly, she let me know that we were going to stop talking about the depression for a moment. We were going to pick a new battle plan.

She instructed me to go home and pull out a piece of paper. On top of that piece of paper, I scribbled the words “LITTLE VICTORIES.” Then, I began to write down every single task I accomplished that day on that piece of paper. I mean, every little thing.

• Take a shower

• Send an email

• Write a letter

• Take my medication

• Meet with friends

• Send an encouraging text

• Clean up my space

• Write for 15 minutes
  

When you are overwhelmed and feeling stuck, every small task is a victory. The wildest thing began to happen: I started to gain momentum and motivation to brave new tasks and keep adding to my list.

At the end of the day, I did what she told me to: I took a picture of that entire page of little victories and sent it to her. If depression wanted to convince me that I would never move forward, this paper full of small victories told a different story.

That’s it. That’s the whole strategy:

1. Take out a blank piece of paper

2. Write “LITTLE VICTORIES” on the top

3. Write down every little thing you manage to do this day (because it all matters)

4. Snap a photo and send it to someone for accountability that you got out of bed today.

It seems too simple, but I cannot tell you the number of Little Victories lists I’ve made over the past months. Anytime I’m anxious. Anytime I feel stuck. Anytime I feel sad or depressed.

It’s not about ruling the day or being the most productive. It’s about showing up for yourself, even when it’s hard, and taking that next right step forward.