3 Quick and Easy Ways to Tackle Depression

“Do you want to know who you are? Don’t ask. Act! Action will delineate and define you.” ~ Thomas Jefferson


Although managing our thoughts better plays a big part in lifting our mood, therapies such as Cognitive Behavioural Therapy also look toward increasing our activity and making changes in our daily behaviours to make that positive impact upon our lives.

Here are 3 simple techniques that Cognitive Behavioural Therapy uses to create quick and positive change in a person’s mood, helping you to kick those depression symptoms into touch…


Nourishing and Depleting Activities
We all need a balance of work, rest and play, right? This worksheet helps us to take a step back and do just that. When we’re feeling down and depressed it can be all too easy to slip into patterns of doing those essential tasks that just about keep us afloat, whilst those things that energize us tend to go by the wayside.

Either download our ready-made ‘Nourishing and Depleting Activity Record’ here or just begin making a simple two-column list of those things that are ‘nourishing’ you and those that are ‘depleting’ you.

This isn’t about eliminating all the depleting activities, it’s about bringing more awareness to what you’re doing or not doing that lifts you up or keeps you feeling low, and with that you can then aim for balance by making the desired changes that are right for you.


Small Steps Conquer Big Mountains
Even if it’s something that we know we like doing, any action or activity can seem heavy going when we’re feeling depressed, and everything can seem like a whole lot of effort.

The key point here is to break things down into smaller chunks so your mind doesn’t feel so overwhelmed. Take that first step and build the momentum from there. These little steps will soon add up no matter what activity or task you’re looking to conquer.

When you’re standing at the bottom of a mountain the only real and logical place you can start is to take one step forwards.



The 5 Minute Rule
So, you’ve chosen a nourishing activity and broken it down into smaller chunks and somehow, you’re still struggling to get moving with that first step. Sometimes our mind can take a little more persuasion or bargaining with to get us going. Here’s the trick…


Whatever the task or activity the mind can still see it as overwhelming. Tackle this by making it seem smaller and creating an agreement with yourself to do it for just 5 minutes, and if you want to stop after those 5 minutes are up then you are free to do just that.

Suddenly, the task appears much less overwhelming and your mind shows little resistance and excuse to doing something for such a short amount of time.

This 5 minutes will also get the ball rolling and momentum swinging in your favour to continue, and maybe even complete the task you’re setting out to do.


REMEMBER: Become aware of your behaviour patterns and ask yourself if you’re doing enough of what nourishes you and makes you feel good. When an activity appears overwhelming break it down into smaller steps, and just get started, even if it’s only for 5 minutes.

What helps you to lift your mood when you’re feeling down? Let us know in the comments below…

Lift your mood even further with help from the
Coming out of Depression
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