The following are some potential quick helps with depression and decreased motivation that work for many people:
- Get enough sleep. A psychiatrist once told me that if his patients got more consistent and structured sleep, he could discharge part of his caseload.
- Establish a routine (Here is how you may begin the process https://open.buffer.com/daily-schedule/ ).
- Set daily goals and prioritize them.
- Exercise, which help to increase endorphins (called the happy drug)
- Eat healthy. See the following website regarding tips on how diet affects depression/mood https://www.webmd.com/depression/guide/diet-recovery#1
- Do something new that you might like.
- Try one item with which to have fun today.
- Challenge negative thoughts.
- Here are some Cognitive Behavioral Therapy (CBT) steps that help most people to change depressing negative self-talk:
- Recognize that we may start getting depressed when our negative self-talk takes over. Then breathing accelerates, adrenaline is secreted, and our heart begins to race. This is a natural (flight or fight) process.
- Challenge your negative self-talk (for example from “I’m never going to resolve this problem,” to “what am I going to do about my relationship, job, or life, etc.
- See MD for full physical check-up and medication evaluation if needed.
- Involve self in groups or interests for support.
Additionally, here are some possible steps I am going to try today etc. This is not based on feelings, but on will/choice/volition.
- I can’t (if unable you have no choice)
- I won’t (now you have a choice)
- I’ll try (give it a go)
- I did (experience the success)
Then create a positive habit by repeating the new behavior, which may result in a lifestyle change.
In my next blog, I will detail quick steps to change negative thoughts to positive ones using the effective strategies of CBT.