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Getting Active Depression can take away
your ability to experience life’s pleasures and rewards. Even when rewards are present, people with
depression often can’t see them. This leads
to inactivity and thoughts of hopelessness or failure, which cause more
depression. In other words, it’s a
vicious cycle. Self activation breaks
this cycle by preventing inactivity. It is based on a type of therapy that
has been proven to treat depression [1]. Begin by increasing your awareness
of what you do each moment of the day and how it impacts you. Keep an hourly
record of your activities and note the effect each had on your mood. What you think about is
just as relevant as what you do, and thinking is also an activity, so you can
also take notice of the way your thoughts affect your mood. As you develop this
awareness, keep a list of activities which improve your mood. Understandably,
in the midst of depression these may be hard to find, so look to the past as
well: 1) What activities used to give you a sense of
accomplishment? 2) What are your long- or short-term goals in
life? What activities might slowly get
you there? 3) List things you like about yourself or your
life, even if you have a hard time believing them now. What can you do that would remind you of
them? 4) What are some activities you once enjoyed? You might enlist a friend
to help generate ideas. To the right are some sample activities that people
often enjoy when they’re not depressed. You may find some that appeal to you
and many that don’t – the important thing is what you find rewarding not what
other people enjoy. I suggest mixing
some pleasurable activities with constructive ones (the kinds that will
slowly build towards your own personal goals). People with depression
often have negative beliefs about life, such as “I can’t do anything,” “I’m
not likeable,” “No one cares about me,” or “Everything turns out bad.” This therapy works particularly well if you
generate activities that successfully counter these beliefs. These kinds of activities can be difficult
to think of and plan on your own, and I recommend having a therapist to help
with that part. Now that you have a list,
choose things on it that you can accomplish, even if you don’t enjoy them
now. One of the most important parts of this therapy is to learn to do things
based on your awareness of how they affect you, rather than on your
motivation to do them. For example, suppose you
used to take pride in yourself as an athlete.
Now, in the midst of depression, you find you are tired and never
exercise. While it might be asking too
much to run a marathon, you may be able to walk for 30 minutes a day, do
aerobics for 15 minutes, or simply stretch.
Next, prepare a calendar
for the next week with several activities from your list scheduled on each
day. Remember: the activities need not
be grand or heroic; what matters in this therapy is doing them consistently. In fact, this therapy works best if you
start with easy things and slowly increase them week by week. If you find you can’t
keep up with the list, try problem-solving with your therapist or choosing
easier activities. For more reading… Learn how exercise
impacts mood and the brain. Learn about community
activities, including volunteer opportunities, in the Triad. Overcoming Depression One
Step At A Time, by Michael E.
Addis and Christopher Martell. (A self-help book for this therapy). Authentic
Happiness (this “Positive Psychology” web-site by Dr.
Seligman uses similar techniques to self-activation; it requires you to
register). Scientific References [1] —Updated 2/1/09 by Chris Aiken, MD |
Sample Ideas Constructive
Ideas Work in a garden Work on your car Clean something Get to work early Try a new, easy recipe Practice a sport, karate, or yoga Work on a photo album Plan how to lose weight Throw out old papers you no longer need Read the Bible or a spiritual text Plan how to save money or get out of debt Plan on going to or finishing school Refinish furniture Complete a task (any task) Relaxation Take a warm bubble bath Practice breathing slowly Practice Mindfulness Go buy an ice cream cone Walk in the rain Think about things what you’ve
accomplished Sit by a warm fire Eat a slice of warm, freshly-baked
bread Find a quiet place to sit outside and
enjoy nature Make a list of things you are thankful for
Have breakfast in bed Buy yourself a rose Walk on a scenic path in a park Drink some hot cocoa/tea/cider Pet a friendly dog/cat Have a manicure or pedicure Stop and smell
some flowers Think about
retirement, or about finishing school Try a new food you've never tasted Wake up early and watch the sunrise Watch the sunset Relax with a good book and/or soothing
music Play your favorite music and dance to it by
yourself Go to bed early Sleep outside under the stars Fix a special dinner just for yourself Go for a walk Light candles Sing or whistle around the house Pray Take a sauna Daydream Laugh Give yourself more time than you need to
accomplish whatever you’re doing Get a massage Take a cozy nap Listen to your favorite CD Have a day with nothing to do Paint your nails Fun,
Travel & Entertainment Go see a film or show Go to a pet store and play with the
animals Visit a zoo Visit a town you’ve never been to Explore a new hobby (click
for Yahoo hobbies) Go rent a funny video Go out to your favorite restaurant Go to the beach Take a scenic drive Buy new clothes Browse in a book or record store for as
long as you want Buy yourself something special that you
can afford Go to the park and feed the ducks, swing
on the swings, go down the slide. Visit a museum or another interesting
place Work on your favorite puzzle or puzzlebook Go dancing Research your family tree (geneaology) Go shopping Start an aquarium Go to a sporting event Learn a magic trick Go fishing Play cards
Bake cookies Take some pictures Plan a day trip Throw snowballs Learn to needlepoint Go swimming Watch a ballet Read or memorize a poem Listen to a symphony Read a story curled up in bed Look at a work of art Do something you’ve never done before Feed the birds Memorize a joke Go on a picnic Take a different route to work Play solitaire Learn to sail, canoe or ride horses Shoot pool Visit your local library and browse the
shelves Plan a hike or camping trip Read magazines or newpapers Social Click for Community and Volunteer
activities in the Triad Call a good friend—or several good
friends Play in intramural sports Go to church or a prayer group E-mail a friend Smile Practice listening to others Plan a surprise birthday party Meet new people Join or start a book club Plan lunch with a friend Go on a date or spend time alone with your
partner Make a gift for a family member or friend Watch children play Do volunteer work Get involved in a club Teach a child to fly a kite Take acting lessons Say something nice to someone Play with a toddler or baby Write a note to a far away friend Freely praise other people
Tell a friend how much you appreciate them |