Get It Done When You Are Depressed

Focus On What You’re Doing

Depression causes you to be absorbed in your own thoughts. To counter this as you go about your daily routine, focus your thoughts on the outside world. For example, when you wash a dish, feel the water on your hands and listen to the dishtowel rubbing the plate. “By focusing on the outer world with attention,” says Luciani, “you’re really teaching yourself to let go of that inner ‘gerbil wheel’ where you are spinning depressive thoughts.”

Set Goals You Can Reach

We all have goals but sometimes they may feel a little out of reach. Dont make a huge list that will get you down all over again. Instead, set one or two small goals that you know you can get done. For instance, dont clean the entire house. Instead, clean the kitchen, or dont do all the laundry, just separate the clothes and prepare them to get washed. These little goals add up to bigger goals, but you can look back and see how far youve come.

Depression: What You Need To Know As You Age

If youre one of the more than 14.8 million American adults who experiences major depression, you may feel so bad that you cant get out of bed, be around the people you love or participate in activities that you usually enjoy. Actually, there are more than 50 different symptoms of major depression, ranging from the well-knowncrying and sadnessto those you might never associate with depression, such as anger, workaholism and back pain.

Depression is a disease that affects every aspect of a persons life, not just mood, says Johns Hopkins expert Andrew Angelino, M.D., Chair of Psychiatry at Howard County General Hospital. The World Health Organization predicts that by 2020, depression will be the second-leading cause of disability in the world, just behind cardiovascular disease.

People who are depressed are far more likely to have other chronic medical conditions, including cardiovascular disease, back problems, arthritis, diabetes, and high blood pressure, and to have worse outcomes. Untreated depression can even affect your immune response to some vaccines.

Depression is not just debilitating it can be deadly. An estimated one out of five people with depression will attempt suicide at some point.

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Relating To Your Emotions

This entry is about emotions and learning how to process them adaptively. We explore what emotions are, why emotional awareness and regulation are key skills, and briefly describe how to hold emotions in what I call the Emotional Sweet Spot.

Emotions are a key aspect of depression, and many depressive episodes emerge from conflicts people have with their feelings, which is why so many psychotherapies are emotion focused. What, exactly, are emotions? Emotions are perceptual response sets, which means they are activated by an appraisal of an important event and orient the body, mind, and self-consciousness system to respond accordingly.

This means there is a physiological component to emotion , an experiential component and a narrative component .

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Emotions are centered in the domain of the mental. This gives rise to a second key point, which is that conflicts often arise between the mental and personal domains of ones lifeworld. Let me disclose a personal example. There was a period in my life when I had real problems processing sadness, such that I went almost 15 years without crying. As soon as I would start to feel sad, I would feel helpless and vulnerable in a way that was not consistent with how I wanted to see myself as a man.

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Reduce Your Usual Workload

When youre struggling with your mood and high stress levels, attempting to work at 100% of your usual output is ill-advised. However, not working at all typically isnt helpful either. Why?

Regular work helps provide structure to your day. When you have the structure of regular activities, this helps regulate your biological rhythms, such as those related to eating and sleeping. Without the structure of regular activities, including work and socializing, those biological rhythms will become more dysregulated, which will tend to make depression worse.

Fifty percent of your usual activity is a good sweet spot between not working enough and expecting too much of yourself. You may even find that your productivity doesnt decrease that much with this approach. It will force you to prioritize deep work and other truly important tasks. Limiting yourself to 50% of your usual work will help you let go of activities that were only medium-productive to begin with. Fifty percent isnt a hard and fast rule. You can choose a different number if youd prefer, but adopt the principle.

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Getting Things Done When You Are Depressed: Why Is It So Difficult

Depression is one of the leading causes of disability worldwide. Almost a million people die suicide every year, making suicide the second predominant cause of expiry among the group of 15- to 29-year-olds as per the World Health Organization.

When you are depressed, you suffer from various psychological and even physical concerns. One such psychological difficulty is a lack of motivation and energy to get things done, including necessary activities like bathing, eating, cooking, and paying the bills.

You get stuck in a vicious cycle where depression leads to an inability to get things done, and this, in turn, worsens your depression.

However, there are ways to motivate yourself and circumvent this problem. Let us understand some of them in the following section.

Is Nighttime Depression Real

Some people feel theyre only depressed at night and feel fine during the day. However, depression isnt usually something that happens just at night. Your feelings of depression might be worse at night, but if you have depression, it may be affecting you in some way during daytime hours, too.

Here are some of the symptoms that could indicate that your feelings of depression may actually be signs of clinical depression.

• Feelings of sadness, worthlessness, or guilt

• Changes in weight, appetite, or sleep patterns

• Loss of pleasure in things you once enjoyed

• Trouble concentrating

• The feeling of being slowed down

• Feelings of restlessness or agitation

If you notice any of these symptoms interfering with the way that you live, it may be time to seek professional help. You can find more information about doing so through online therapy below.

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Simple Strategies To Help You Accomplish Goals When Depressed Such As Getting Going With Something Even When You Feel You Are Lacking Motivation

Editors Note: A revised 2nd edition, Getting It Done When Youre Depressed: 50 Strategies for Keeping Your Life on Track, was released in January 2021.

Publisher: Penguin Books

From the Introduction:

There are 50 strategies in the book. I made sure each strategy is short. You dont have to read this book all at once. Depression rarely allows us to do a big project, but we can do ONE thing. We can make one change and then move to the next item that we want to get done and believe me, this changes our brain chemistry and our outlook on life. Its the way I survive this often grueling depression.

Here are my favorite strategies from the book that I use regularlyIm interested to know the ones that work for you.

• #1 Dont Wait Until You Want to Do Something
• #3 Wait Until You Finish Your Work to Judge It
• #6 Be Your Own Drill Sergeant
• #10 Think Like an Athlete
• #14 Feel the Depression and Do It Anyway
• #21 Dont Worry about Something, Do Something
• #44 Accept the Limitations Caused by Depression
• #49 Create Creativity

Each of the 50 strategies is explained, a story is told, and suggestions are made. I wrote this book when I was depressed. I use these strategies daily. They work. Here is an example:

Knowing How Depression Works Can Help You Better Support Loved Ones Who Are Struggling

If youve never experienced clinical depression, it is hard to understand what it is like. Well-intentioned people will say things like, just think positive, or just snap out of it. Though they may not say it out loud, some people think a person with depression is just being lazy, or just trying to get attention. However, major depressive disorder is a serious psychological condition.

Before I became a clinical psychologist, I experienced a depressive episode after a divorce. The depression completely hijacked my thinking and feelings, and I even seriously contemplated suicide. A family member encouraged me to seek psychotherapy, and it really helped. This is what inspired me to become a psychologist, and I eventually became a board-certified clinical psychology professor. Through my research, writing, and international speaking, one of my personal life missions is to validate peoples struggles and walk with them on the path to recovery from depression.

If you know someone who seems depressed, it can be very difficult to understand, and it can be hard to know what to do. With more knowledge about how depression works, youll be in a better position to offer the most helpful support.

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Join Us December 6th At 2 Pm For A Discussion On Seasonal Depression

Stephanie Leonard, Special Events Coordinator

SAN ANTONIO Among the takeaways from the past couple of years, selfcare has been a major focus of priority for a lot of us. Weve learned to give ourselves permission to not be okay sometimes.

How we feel is important. Our mood can influence or guide the choices we make. It can modify how we choose to engage in activities or withdraw from them.

Experiencing emotional highs and lows over a small span of time isnt uncommon our moods can fluctuate just as we transition from one season into another.

However, there are circumstances where a persons mood can be significantly altered whenever the seasons change.

Noticeably, you are someone you love can fall into a type of repeated depression during specific times of the year.

Join us, December 6th for a KSAT Community town hall discussion on seasonal depression.

Well examine some of the warning signs, contributing factors, who is most vulnerable and best options for coping.

If you have any questions about seasonal depression, send them to us and well share the response during the town hall.

KSAT Community operates in partnership with University Health, Energy Transfer and Randolph-Brooks Federal Credit Union. Click here to read about other KSAT Community efforts.

Copyright 2022 by KSAT – All rights reserved.

About the Author:

Turn And Look At The Beast Rather Than Fight It Or Run From It

Lets face it, depression sucks. It feels miserable, it drains ones motivation, and it orients people to want to escape and withdraw into an inner cave. Unfortunately, withdrawal into the cave has the ironic consequence of feeding the beast. Because of this, we need to develop a frame that orients toward the beast, at least somewhat. That is, rather than trying to hide in the cave or trying to publicly smile through ones depression, the advice I offer is to look squarely at what is going on.

A metaphor from Acceptance and Commitment Therapy might help. Imagine yourself currently in a tug of war with the beast of depression. On one side is you, on the other is the beast, and between the two of you is a nasty pit. You are trying to pull the beast into the pit and be rid of him. He is trying to pull you into the pit. You are trapped in an epic struggle.

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Consider Getting Treatment For Your Mental Health

This might sound obvious, but a way to be more productive if youre depressed is to not be depressed anymore or be less so. Almost universally, people wait far too long before accessing treatment for their mental health. When I was a therapist, I would ask clients when the onset of the problem was. Frequently, the answer would be years ago, not months or weeks.

There are a variety of approaches you can try, including Cognitive-Behavioral Therapy, Acceptance and Commitment Therapy, or medication. Taking a broad-based multivitamin and mineral supplement can also help you be resilient to stress and is a simple option, especially if your eating habits have worsened due to your depression. Learning self-compassion skills can also be extremely beneficial for depression, stress, and anxiety if you tend to be self-critical. Skills for identifying and disrupting rumination are important to master as rumination impairs mood, productivity, and problem-solving.

When youre depressed or experiencing emotions like grief or anxiety, you wont always be able to be as productive as youd ideally like. Give yourself grace about this. Try a 5 minute self-compassion meditation if you need it. Be patient with yourself but also give the recommended advice a try. Depression often causes people to have negative expectations, which can include expecting advice not to work for you. If you know this, you can avoid this trap and experiment with the strategies provided.

Volunteering Can Be A Great Way To Do Both

Knock out a few birds with one stone spending time with other people and doing something new by volunteering and giving your time to someone or something else.

You may be used to receiving help from friends, but reaching out and providing help may actually improve your mental health more.

Bonus: People who volunteer experience physical benefits, too. This includes a

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Causes And Risk Factors

Depression is not a mood you can just get over. It is a disease in which the brain ceases to register pleasurable activities, says Angelino. Indeed, MRI studies with depressed people have found changes in the parts of the brain that play a significant role in depression.

Women are about twice as likely as men to be diagnosed with depression. Youre also more likely to develop depression if you are between ages 45 and 64, nonwhite, or divorced, and if you never graduated high school, cant work or are unemployed, and dont have health insurance. Other risks for depression include factors such as these:

• Experiencing stressful events in your life, such as losing your job, having problems in your marriage, major health problems, and/or financial challenges.
• Having a bad childhood, such as one involving abuse, poor relationships with your parents, and/or your parents own marital problems.
• Certain personality traits, such as getting extremely upset when youre stressed.
• A family history of depression, which can increase your own risk three or four times.

Depression is far more common than you might think, with nearly one out of 10 adults depressed at any time, about half of them severely.

Stop Overreacting And See Whats Happening

Sometimes, situations are not that worse as we think it is. We are following our chained thinking to any situation and that creates troubles for us, too. So, take a moment and re-think the same case, but from a different perspective.

Change your thinking and change your approach in life.

Maybe youre wrong, maybe youre overreacting at it, and that can be true. So, stop, give yourself some time to think. Analyze, and realize the situation better. It is also possible that you may get any productive solution by following a changed perspective.

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Tip : Eat A Healthy Depression

What you eat has a direct impact on the way you feel. Reduce your intake of foods that can adversely affect your brain and mood, such as caffeine, alcohol, trans fats, and foods with high levels of chemical preservatives or hormones .

Dont skip meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.

Minimize sugar and refined carbs. You may crave sugary snacks, baked goods, or comfort foods such as pasta or French fries, but these feel-good foods quickly lead to a crash in mood and energy. Aim to cut out as much of these foods as possible.

Boost your B vitamins. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.

Boost your mood with foods rich in omega-3 fatty acids.Omega-3 fatty acids play an essential role in stabilizing mood. The best sources are fatty fish such as salmon, herring, mackerel, anchovies, sardines, tuna, and some cold-water fish oil supplements.

Are There Warning Signs Of Suicide With Depression

Depression carries a high risk of suicide. Suicidal thoughts or intentions are serious. Warning signs include:

• A sudden switch from sadness to extreme calmness, or appearing to be happy
• Always talking or thinking about death
• Clinical depression that gets worse
• Taking risks that could lead to death, such as driving through red lights
• Making comments about being hopeless, helpless, or worthless
• Putting affairs in order, like tying up loose ends or changing a will
• Saying things like “It would be better if I weren’t here” or “I want out”
• Talking about suicide
• Visiting or calling close friends and loved ones

If you or someone you know shows any of the above warning signs, call your local suicide hotline, contact a mental health professional right away, or go to the emergency room.

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