Baby stepping away from depression
When you’re feeling depressed, it can be hard to get motivated to do things that might make you feel better.
I speak from experience here: When I was suffering from severe depression, finding the energy to do things like exercising or making myself a salad often felt impossible.
But over time, instead of focusing on all the things I should have been doing, I tried to figure out the easiest, most doable thing I could do in that moment to feel better.
For example: Could I take a walk around the block? Or eat a carrot? Or do a 5-minute yoga video?
Yes, I could.
Since depression is the emotional equivalent of being stuck in the mud, doing “small” things like leaving the house, or fixing myself something nutritious to eat, actually moved the negative energy in my body—instead of letting it build up inside.
If you’re suffering from depression, taking baby steps like this may not sound like much, but the truth is, it’s one of the best things you can do to ease depression.
Ready to try it? Then I invite you to experiment with the following practice, which is something that’s made a major difference in my life and in the lives of many of my clients.
Five Baby Steps to Ease Depression: A Practice
Make a list of 5 baby steps you can take to change your emotional state right now.
These can be things like taking a walk around the block, taking a shower, meditating for 1 minute, eating a healthy meal, doing five minutes of yoga, or talking to a friend.
Choose one thing on your list and do it every day for a week.
The important things are:
To pick something that feels challenging but is still doable for you right now.
To write it on your calendar. Why? Writing things down increases the likelihood that you’ll do them.
Every time you take your baby step, note it on your calendar.
Then acknowledge yourself. How?
Give yourself some encouragement. For example: “Even though it was hard, you moved today, and that’s amazing!”
Be sure to reward yourself in other ways, too, whether that means playing video games, watching your favorite TV show, or going back to bed.
After the week is over, take a few minutes to note how you feel. Do you notice any difference in your emotional state?
If so, keep going with this baby step.
If not, choose a different one.
Gradually, as you keep taking baby steps and rewarding yourself for doing so, your steps will get bigger.
For now, stick with the easiest thing you can do that makes you feel better. Then do it, recognize yourself for doing it—and repeat it.
Do you want to learn more about how to ease depression? In my new book, Life Launch, I’ve written about other ways to work through depression, along with other big emotions like anger and anxiety. Download a sample chapter here.