2. Your objectives: Set attainable goals that will give you a sense of accomplishment.
Most people feel guilty when it comes to objectives because they establish unrealistic or impractical goals. However, a goal is achievable if and only if the following conditions are met:
Something you have control over (i.e., it does not rely on others)
- Controllable (i.e., not overwhelming)
- For you, realistic (not for someone else)
- Quantifiable (i.e., you know whether or not it is done or getting done)
- If something goes wrong with your aim, take a “what can I learn from this?” approach (rather than a critical, “this is why I’m bad” mentality). Also, exercise caution when comparing your progress to that of others. We frequently contrast our worst shortcoming with another person’s greatest strength. This is unjust (and usually not accurate anyhow).
3. Pleasant Activities or Events: Plan enjoyable activities or events.
Don’t wait till you’re “in the mood.” Allow yourself a 30-minute “vacation,” for example, or arrange a healthy hobby every day. Just keep in mind to approach these things with the proper attitude (see Engagement). Also, cultivate appreciation – pay attention to what went right today rather than simply what went wrong. Maintaining a thankfulness notebook is a good idea. Recognize that being grateful for your blessings does not imply dismissing your challenges.
4. Involvement: Stay in the now.
This is sometimes referred to as mindfulness practice. Try not to be in your brain with self-judgment during activities as much as possible. You may not be able to turn off the self-judgment, but you can be aware of it and gently bring yourself back to the present moment. According to research, those who have a higher level of self-compassion also have higher self-worth or self-confidence.
Self-compassion exercises can be found on Kristin D. Neff’s website for people who struggle with self-compassion or healthy involvement. Mindfulness-Based Stress Reduction classes are also available in Utah.
5. Exercise and eat healthily.
Moderate exercise five times per week (30 minutes per session) can significantly improve your mood. Moderate exercise is defined as any level of activity that makes it difficult to sing from the diaphragm. Take note of how the food or drink you’re consuming affects your mood. You don’t have to follow fad diets, but anyone who binges on carbs, junk food, and energy drinks will be miserable. Keep the virtue of moderation in mind.
6. Relationships: Surround yourself with individuals that pull you up.
Interact with folks who lift you regularly (not people that bring you down). While it is acceptable to spend time alone, strike a balance and avoid isolating oneself. Otherwise, the sadness will persist.
7. Sleep regularly: Try to stick to a normal sleep routine.
Maintain a healthy balance of sleep by not getting too little or too much. Staying up late one night and then sleeping in the next day is a guaranteed way to exacerbate depression. Also, avoid attempting to solve problems late at night when your brain is half-asleep.
Know that you’re on the right track if you’re practicing these coping skills.
Depression, on the other hand, tends to linger when patients invent reasons why they can’t accomplish these tasks. No matter what medication you’re on, completing several of these things every day — especially when you don’t feel like it — is critical to depression treatment. These positive coping strategies may require time and practice, but if we don’t take the time to be well now, we may be forced to be sick later.