How To Jumpstart Yourself Out of Depression
Most people have experienced low periods. Whether it's an external trigger or a mental health issue, depression feels endless. The numbness and apathy that often come with depression make it difficult to feel hopeful. One of the most effective things you can do for yourself when you're down is called Behavioral Activation. This means doing things that will help kickstart feeling better. It can be difficult because depression usually zaps your energy. But once you get going, behavioral activation can really help you gain momentum toward feeling more hopeful.
What Is Behavioral Activation?
You already know the law of physics that an object in motion stays in motion and an object at rest stays at rest. Mental health can be similar. When you've got some emotional momentum, you're more likely to keep going. But when you've been stalled be depression, it can be really difficult to get going again. Behavioral activation is that jumpstart to get you moving again.
What Makes Behavioral Activation Difficult?
Often the most difficult thing is motivating yourself to do something when you're feeling down or depressed. You logically know seeing a friend or going for a walk will help you feel better. But getting up and going out takes a lot of energy you don't have. When possible, we recommend gently pushing yourself to do things, even if they're hard. Once you get going, you're likely to be glad you did.
Behavioral Activation Ideas For Depression
Behavioral Activation helps you towards a more positive, hopeful life. It's about finding your way back to the things that make your heart sing, one step at a time. Here are some ideas:
Create a Daily Routine. Establish a structured daily routine that includes activities you enjoy. This can provide a sense of stability and purpose.
Set Small Achievable Goals. Break down larger tasks into smaller, manageable steps. Achieving these mini-goals can boost your confidence and motivation.
Set A Timer. You might be surprised how much you can tidy up in 10 minutes, or how much better a 10 minute walk makes you feel. If you think you have to clean your entire house or go for an hourlong walk, you'll probably never start. Incremental progress is still progress. You might even find after 10 minutes you want to keep going. But if not, that's okay.
Engage in Physical Activity Every Day: Incorporate regular exercise into your routine. Even a short walk or stretching session can release endorphins and improve mood.
Pursue Hobbies: Reconnect with activities or hobbies that used to bring you joy. Whether it's painting, playing an instrument, or gardening, dedicating time to your interests can be uplifting.
Socialize with Loved Ones: Make an effort to spend time with friends and family. Social interactions can provide emotional support and alleviate feelings of isolation. It can be challenging to feel you'll be embraced. But isolation is a surefire way to feel worse.
Gratitude Journaling: Each day, jot down things you're grateful for. Focusing on positive aspects of your life can shift your perspective.
Volunteer or Help Others: Engaging in acts of kindness and helping others can provide a sense of purpose and fulfillment. In fact, research shows that being part of something bigger than ourselves creates profound meaning and sense of belonging. Meaning and belonging are excellent antidotes to depression.
Limit Screen Time: Reduce screen time, especially on social media, which can make feelings of inadequacy or sadness worse.
Set Sleep Patterns: Maintain a regular sleep schedule to improve sleep quality, which is crucial for emotional well-being. If you've been sleeping too much, set an alarm and get up after 9-10 hours. Anything less than that your body probably needs.
Progressive Muscle Relaxation: Practice relaxation techniques to reduce physical tension and stress. Science has shown this can be a great medication-free ways to improve mood.
Explore New Interests: Step out of your comfort zone and try something new. It could be a new hobby, class, or even a new type of cuisine to cook at home. Even if it doesn't end up holding your focus, you'll likely feel better for making your world bigger
Savor Small Pleasures: Pay attention to and savor small moments of joy, like a warm cup of tea or a beautiful sunset.
Connect with Nature: Spend time outdoors, whether it's a walk in the park or a weekend hike. Nature has a soothing and rejuvenating effect. Science has proven that people who don't spend much time outdoors are more likely to be depressed.
Express Yourself: Whether through art, writing, or talking to a trusted friend, express your thoughts and emotions. Sharing can be cathartic.
Practice Self-Compassion: Be kind and patient with yourself. Acknowledge that setbacks are a part of life and treat yourself with the same compassion you would offer to a friend.
Seek Professional Help: If depression persists or worsens, seek the support of a mental health professional. Therapy or medication may be necessary for some people.
Behavioral activation is a personalized journey, and what works for one person may differ from another. Experiment with different strategies and adapt them to your unique needs and preferences. Consulting with a therapist can help tailor these strategies to your specific situation.
Using Behavioral Activation In Therapy For Depression
If you do seek therapy, here are some of the ways your therapist might help you work with behavioral activation:
Setting Compassionate Goals In Depression Therapy
You and your therapist can identify what brings warmth to your heart and what seems to dim your inner light. Then, you create simple, achievable goals. For example, if you've been neglecting your love for cooking, your goal might be cooking a comforting meal for yourself once a week.
Decreasing Isolation In Therapy For Depression
Behavioral Activation helps you step out of the isolation that often surrounds depression. If you've been avoiding people, your therapist might suggest calling a close friend and help you combat negative self-talk about socializing.
Embracing Progress In Therapy For Depression
By keeping track of your journey, you celebrate even the smallest victories. It's a way of recognizing your strength and resilience as you move forward. For example, as you find joy in your cooking sessions, you may decide to invite a friend over for dinner, marking a meaningful step toward healing.
The Gifts of Behavioral Activation
Behavioral Activation can offer you these precious gifts:
Brighter Days: As you reintroduce joy, you often find your days becoming a bit brighter.
Renewed Purpose: Achieving even small goals can breathe new life into your sense of purpose.
Reconnecting: Increased social engagement can rebuild bridges with those you care about.
Breaking Free: Behavioral Activation helps you break out of the isolation that often comes with depression.
Self-Discovery: Throughout this journey, you'll discover the strength and resilience within yourself.
Teletherapy and Holistic Therapy in California and Florida
If you're someone who yearns for a happier, lighter heart, Behavioral Activation offers a path toward healing that's open to all. If you or someone you know is wrestling with depression, consider reaching out our therapists to enlist an ally on the path to healing.
