Depression can significantly impact mood, motivation, and cognitive functioning. Individuals often experience persistent sadness, hopelessness, and reduced interest in previously enjoyable activities.
Cognitively, it can impair concentration, memory, and decision-making. Psychologically, depression
erodes self-esteem and fosters a negative self-schema, contributing to feelings of guilt and
worthlessness.
Over time, it can lead to social withdrawal and functional impairment across personal, occupational, and relational domains. Despite the impact of depression, there are many strategies you can employ to minimise its grasp:
Behavioural Activation
1.
Identify one small, enjoyable or valued activity (e.g., short walk, calling a friend, practicing a skill or hobby).
2.
Schedule it into your day, even if you don't feel like it.
3.
Track your mood before and after (simply via a SUDS or 1-10). Repeat repeat repeat! Repetition strengthens the positive feedback loop.
Diffusion from Thoughts
When caught in negative thoughts (e.g., “I’m worthless”), try this: say the thought out loud slowly: “I’m having the thought that I’m worthless.” Or, “My brain is simply informing me of the worthless thought”.
Repeat it with different tones (like a robot or cartoon character) to create some distance.
Russ Harris even suggests to sing it to the tune of ‘happy birthday’.
This helps you see thoughts as mental ‘events’ - not truths. We provide meaning and weight
to our thoughts, and as such, have the power to untether from their weight should we
choose.
