Depressions makes us want to stay home and do absolutely nothing. We just don't have energy. It's difficult to do something when you feel exhausted all the time and your limbs feel so heavy.
The truth is that the most effective way to reduce depression is to get active. You need to do the opposite of what you really want to do (DBT Opposite Action). Instead of staying home and binging on Food and Netflix, you need to get involved in activities. You're not going to want to. You're not going to feel like it.
In order to improve your mood, you need to get involved in activities first. Here's a few examples:
- Go to the movies alone or with someone else.
- Watch a comedy or a comedian.
- Go window shopping.
- Go for a walk.
- Play with your children and/or your pet.
- Go to a party.
- Go to the beach.
- Go for a drive.
- Listen to music.
- Go out for dinner.
- Talk on the phone.
- Photography.
- Get a massage, manicure/pedicure and/or facial
- Read a book.
- Go to work.
- Dance.
The idea is to accumulate positive experiences (DBT) every single day. In order to improve your mood, you must first change your behaviour. Not the other way around. Changing your behaviour will not improve your mood immediately. It will take a long time for your mood to improve but it will. Don't give up.
If you feel depressed, please talk to your doctor. A good DBT therapist can teach you all the DBT skills I share on my blog and much much more to help you cope with depression.
