When you’re living with depression it can feel hard to get out of bed or off the couch as depression lowers your levels of energy, motivation and self-esteem, so the idea of engaging in activities to help your depression might feel overwhelming and intimidating. But there are some very good reasons why engaging in activities can be very helpful for depression. Moving your body helps to release endorphins in your brain which feel good. Also, focusing your mind on something else, especially if you’re able to do an activity mindfully, can help break the cycle of thinking and worrying. Additionally, engaging in activities can help build confidence and skill levels, can give you a sense of purpose and build feelings of self-worth and hopefulness.
So, where to start? Start by picking an activity that appeals to your interests and doesn’t take too much time, money or energy to set up – you want to pick something that feels within reach. Also, set yourself up for success by setting yourself realistic goals - even if they seem really small - because even the smallest steps can help you to experience some relief in your symptoms and contribute to your recovery.
Here are some ideas to get you on your way.
Spend some time outside – now that spring has arrived spending time outside is not just easy but really joyful. If your energy and motivation levels are very low, start by spending time outside by reading, taking your coffee outside, doing your deep breathing exercises in the sun, strolling through a garden or even some gentle gardening. If you’ve got a bit more energy, try going for a walk, a swim, riding your bike or doing some yoga in the sun.
Use your hands – there are an endless number of activities in this category to try and some of them are really helpful on days when energy levels are really low. You could try arts and crafts like colouring in, knitting, embroidery, writing, pottery or painting. Try a puzzle, card game or board game. Cooking is also a wonderful way to increase your activity levels and build skill, confidence and self-esteem.
Move your body – physical exercise is the obvious suggestion here and there are lots of exercise options available to choose from. Choose something that suits your interests, skill level and energy level and get stuck in! But also consider housework, cooking and gardening as these are fantastic ways to move your body and experience the release of endorphins and achievement that can be so helpful when tackling depression.
Engage your mind – Breaking the cycle of thinking and worrying and intentionally focusing your attention on an activity can be very helpful for depression. Reading is a good option and this could include books, the newspaper, magazines, graphic novels or comic books. You could also try mind puzzles like sudoku and cross words.
Recovering from depression can be a long hard road, so don’t hesitate to reach out for professional support when you need it. For support with your depression and mental health needs contact our admin team on 9882 8874.
This blog was written and prepared by Dr Victoria Miller - Principal and Clinical Psychologist at Melbourne Wellbeing Group.