Changing Our Behavior Can Change The Way We Feel

Finding yourself in a depressive episode can be frightening and lonely. Oftentimes it may seem as if there is no way out. Generally, we are told that depression causes behaviors, but what if you thought opposite, that behaviors cause depression?

Now, you have some control over how you respond to your depression. When depressed we are less likely to be active, and this lack of activity can lead to a decrease in mood. You don’t have to allow the way you feel to dictate the way you behave.

Inactivity ——> Depression ——-> Inactivity

Use Behavior Activation Techniques to create meaning and increase enjoyable feelings.

For example, you may enjoy taking a daily walk, but motivation is low during a depressive episode. Instead of not walking at all, try a much shorter walk each day, or just sitting outside in the fresh air. This can prove that you can care for yourself even when it is difficult, which can cause you to feel that you have some control over your depression.

Another way behavior activation can help is for you to learn to replace behaviors that are not helpful. If you find you are eating too much ice cream when depressed, replace the ice cream with a healthy smoothie, or an activity that you find enjoyable.

During a depressive episode, you may find that you isolate and withdraw. Activating your behaviors can be used to stay connected with your support network. Ask for help in developing a weekly plan where you commit to phoning a friend, pizza night with your child, or a dinner out with your partner. Staying engaged with others and with your environment can reduce your depression and help you feel healthier and more hopeful.

Living with depression can be exhausting, but a little movement each day can have a big impact on the effect it has on your life. Get out of your bedroom and sit in a different room, turn off the television and read a book, or make your bed. Keep moving!