How To Get Going
People frequently come to me with a lack of motivation and symptoms of depression. A hallmark feature is that they don’t feel like doing anything which has a variety of negative consequences from social isolation, potentially losing friends after several rounds of phone calls not returned, missing out on promotions, all the way to weight gain and negative health consequences.
In such a scenario, I frequently recommend the technique of Behavioral Activation. With available and qualified therapists being so hard to find, any self help available is of value. This is a therapeutic technique that you can start practicing yourself.
Most frequently in a situation when they say they don't have the motivation to exercise or their depression prevents them from doing things in general. The therapeutic technique of Behavioral Activation says that there are certain things you should do “anyway” - despite a lack of inspiration. Exercise is a great example. If you put it on your schedule “rain or shine”, that is, no matter if you're in the mood for it or not. Once you do it, exercise WILL have a positive feedback on your mood. Not only will your mood improve, next time, you will have an easier time getting yourself to work out and you just put yourself on the path to healing.
Behavioral Activation essentially is about reducing negative behaviors while increasing positive behaviors. For example, when, social activity, physical activity, and work related activity decreases, depression worsens.
Tips on getting started:
Pick an activity that are easy to do and rewarding. Taking the example of exercise; this is NOT the time to get started on a complicated new routine. Pick something you like, more for the joy of movement than anything else.
Progress from at-home activities and solo activities to activities in the public with a friend or group of friends
You can even create a sequence of things you like doing and promise yourself you’ll go through it (no need to rush):
A sequence could look like this: Write in a journal 🡪 Go out for a walk 🡪 Have dinner with someone 🡪 Watch a movie with friends
The key is to not over stimulate and drastically change the usual routine, but to steadily increase the activity load.
Create a schedule that includes these positive activities
Find a friend or a good social support system to check up on progress and hold you accountable
Accept that it will take time, so it is important to not be overcritical of the progress
