I read so much advice for dealing with depression and not a single one of them mentions making a Down Bad Bag (depression bag) so I’m going to make a guide here because it’s been the most helpful thing I’ve ever done. The thing about a Down Bad Bag is that you have to build it when you have a bit more energy (so this won’t help if you’re currently having a depressive episode but it WILL help as prep for future ones).
Simple! It’s a bag full of things that will help you take care of yourself when you can’t get out of bed. I highly suggest keeping it by your bedside- it’s saved my life I’m pretty sure.
What do I put in my Down Bad Bag?
Baby wipes. If you’re depressed, all the steps involved with showering are likely too much, but not showering makes you feel worse. Baby wipes can be used while lying down in bed under your clothes and, if you can’t do your whole body, you can do the critical areas.
Granola bars, clusters, small snacks that will keep. You need to eat and I’ve found that granola balls/clusters are the easiest to eat in bed. They also have a good ratio of “energy provided” to “amount eaten”.
Disposable travel toothbrush. They make toothbrushes with toothpaste for airplane travel that don’t require any water. You can literally bust open a pack and do this in bed, no spitting required.
Water bottles. I cannot tell you how much my inability to drink water was related to my inability to get up. Having a few bottles of water in the bag meant I wasn’t spending my downswing dehydrated. It also helps with the next bullet
Meds. Any meds you have to take should be in this bag unless they need to be refrigerated/specifically stored. If you also have ADHD too like me, this also helps you remember where you put the damn things.
Favorite something. This can be anything, but having something in the bag that brings me joy even if I can’t feel it right now just… is comforting.
There are going to be days when you can’t do any or all of these activities and that’s okay, but having this stuff on hand can provide a way of taking care of yourself without expending energy you don’t have. Restocking my bag when I’m feeling slightly better has genuinely improved the quality of my life when I’m not okay at all, and I’m just hoping it can help someone else.
