The symptoms of depression can bring about some drastic changes in our daily lives, routines, and our behaviour. Often it is these changes that makes the depression worse and prevents us from getting better.
When we stop doing stuff we feel even less motivated and more lethargic. When we don't do the things we used to love, we miss out on experiencing pleasant feelings and positive experiences. Often this means our depression gets worse.
Then we start not doing important tasks and responsibilities at work or at home, the list can begin to pile up. It is common to feel overwhelmed when we think about the things we have to do. This may result in us feeling ashamed or thinking we are a failure. This is the cycle of low mood that plays a prominent role in depression.
We have to act against depression. Physically do things and change our behaviour even when it is hard and not what we feel like doing. When we act against depression we prevent low energy and fatigue. This may help to break the cycle of depression.
The first 6 levers that we teach you in this program are all about acting against depression and low mood. Those levers are:
- Eating better to feel good and have more energy
- Exercising each day
- Going to bed and getting up at the same time each day
- Breathing through our nose in times of stress and anxiety
- Getting into cold water.
- Hunting out moments of joy each day
We also have to think against depression. Lever 7 is where we focus on thinking against depression.
7. Recognising (and then stopping) negative self-talk and rumination.
An important note for cheerleaders/supporters
Are you a parent, family member, friend or work colleague of someone who is currently suffering from depression and/or mental ill-health? If so, be mindful that although 'acting against depression' may seem straight forward and easy from where you are sitting, it is not. In fact, it can be incredibly difficult and the deeper the depression the harder it becomes to act. This program is not about simply saying to someone...'you need to eat better', 'just go for a run', and so forth, but rather we are teaching the science of why and how these levers work and then working to establish some healthy habits that, once established, will assist individuals suffering from depression to break the cycle, or at least stop the spiral downwards.
If you feel you need support with your lifestyle changes, see the Health Coaching Tab on the Home page for details.