Victoria Psychotherapy
Depression can feel like a battle. The combination of low mood, irritability, lack of energy, sleep problems, appetite problems and poor self-esteem make the process of climbling out of depression a true struggle. It is hard to activate the motivation needed to get out of the depression. Often people suffering from depression don't admit they feel depressed for a while. There is still a stigma with depression and general sense that the person can and should just push through it. Therapy (and at times medication) are important for improving mood.
But, there are many things you can try on your own to decrease depression first. One idea is to kickstart some pleasure back into your body and mind. This list is taken directly from the book, The CBT Toolbox on page 243 by Jeff Riggenbach.
- Soaking in the bathtub
- Burning incense
- Kissing
- Taking a weekend trip
- Thinking about a past vacation
- Going on a date/flirting
- Nurturing your pet
- Going for a walk or jog
- Listening to music
- Going to a party or get-together
- Being outdoors
- Looking at photos from past trips
- Reading
- Brushing your hair
- Giving or receiving a hug
- Remembering beautiful scenery
- Playing tennis, frisbee golf or another sport
- Drawing or looking at someone else's art
- Catching up with old friends on Facebook
- Trying a new support group
- Trying a new church
- Going to a casino
- Renting a movie
- Going to a sporting event
- Going to the gym
- Dancing
- Karate
- Enjoying nature
- Yoga
- Sleeping
- Getting a massage
- Going for a drive
- Calling a supportive person
- Flying a kite
- Praying
- Buying flowers
- Having a manicure/pedicure
- Going swimming
- Watching a sunrise or sunset
- Riding a bike
- Having responsible sex
- Having a quiet evening at home
- Drinking a cup of coffee
- Going to a lake
- Getting together with old friends
- Exercising to an aerobics/yoga DVD
- Going to a play
- Getting on the Internet and researching something you enjoy
- Giving a small gift to someone else
There are countless other activities you can do. Think back to a time before you felt depressed and ask yourself what gave you pleasure back then. Or, ask a friend what they enjoy doing. Think small - it doesn't have to be a big event. Simple pleasures count too. The idea here is to just do them even if they don't initially provide any pleasure. The hope is that this will still induce a bit of happiness in you.
Try one!