Get It Done When You're Depressed (37 page)

People are able to change their moods by way of internal images and self-talk. When you think to yourself,
Look what you did! You screwed up again!
this can, in a potent way, turn up the volume on your depressive feelings. Supportive and encouraging self-talk can do just the opposite. It influences perceptions and helps break through that negative thinking.

Try this the next time you can only eek out a few movements: “Good job,
(your name here)
!” When you get a project done, “Good job,
(your name here)
! I’m proud of you.” Considering the negative voices in your head and the inertia caused by depression, you really are a success if you manage to finish something. Don’t discount that. Praise yourself every single time you do something. Say it out loud until it becomes a habit.

Here are some other thoughts to consider:

Remember:
Depression will never praise you, but you can praise yourself all day long.

Now that you have 50 strategies to choose from, you’re ready to end the hold depression has on your productivity. How do you feel? Hopefully, you can implement a few strategies today. You can then open the book each time you get stuck and try something new. Give yourself time to use them all. I consistently use the 50 strategies to make it through my days. They work!

It helps to stop struggling against the painful realities of depression and work on accepting your life circumstances as a very difficult yet human experience. Thinking,
This shouldn’t happen; it’s not fair!
or
What the hell is wrong with me?!
is a common and understandable reaction to the thoughts that occur in the wake of very distressing events. The turning point often occurs when you stop the harsh self-statements and the
should
s and simply say, “I hurt, and I’m sad at what depression does to my life.”

This isn’t pop psychology, although it has been supported in psychological research. Reframing the negative to something more heartfelt and productive can change the way you view depression in the moment. This is also a part of many spiritual practices. Stopping the struggle against understandable human feelings, combined with developing an attitude of compassion for yourself, is often the key to living with and overcoming depression.

Once you’ve done that, you can have more energy and enthusiasm to get things done, because you’re more able to see that depression does
affect
your life but it doesn’t have to
define
your life anymore.

Two months into writing the book:
I woke up depressed today. Before I even got out of bed I had the thought,
What’s the point of getting up?
It’s hard to feel good about the day and the things you have to get done when your brain is against you from the beginning.

But I knew what I had to do. I said to myself,
I have things to look forward to today, and I’m going to do them. I will not let this thought ruin my day.
(Strategy 16)

I then felt my typical lack of motivation for getting to work, but I reminded myself that motivation is not what gets me to work—I get myself to work. I know I’ll feel more motivated once I’m working. In fact, just writing this is already making me feel better. (Strategy 1)

I also knew that driving to my office space would give me a way out if work seemed overwhelming, so I asked my mom to drop me off and pick me up to be sure I’d stay at the office. (Strategy 37)

One problem with working as a writer is the lack of structure. Yes, I have deadlines, but the rest is up to me. No boss looks over my shoulder making sure I get things done. I actually wish I did have someone who could be my taskmaster all day long! When I got to my office, I felt scattered and sad. I had the feeling that I couldn’t work today, so I just called up my inner drill sergeant. (Strategy 6)

I also turned off my cell phone. (Strategy 9)

It’s so much easier to look at e-mail and chat with friends than do what I have to do. By the time I got to work, I could feel that today was going to be an anxious day if I didn’t do something about it immediately. So I reminded myself to breathe and just let my body relax a bit. When I could tell I was going to need more help than my normal treatments, I took a small amount of my antianxiety medication. (Strategies 41 and 45)

I then made out a list of what I had to do and wrote down the times next to each project so I could stay on track. I got out my calendar and made a writing plan for the next two months in order to meet my deadlines. (Strategy 24)

I reminded myself that depression doesn’t want me to work, but I want and have to work. (Strategy 14)

It’s so hard to stay focused when my mind is all over the place like this, but I remind myself over and over that if I just sit down and work, I will feel
so
much better by the time my mother picks me up that I can truly enjoy my evening. (Strategy 19)

And yes, I do have something to look forward to tonight. I want to be able to enjoy it. Being depressed is hard. It takes a lot of energy to get things done when my brain is not functioning the way I would like it to. When I get to the final chapter edits and feel like I can’t continue, I know that this really is a time to think like an athlete. What would a professional athlete do if they had a game to play? They would get out there and do it! (Strategy 10)

So as of this minute, I’m going to work as efficiently as possible and not focus on what I
can’t
do. I have a deadline, and I always meet my deadlines. The work might not feel good now, and I might think it’s poor writing (Strategy 3), but I know that when the book comes out, I won’t be able to tell what I wrote when I was depressed. It will all look good. I won’t give up, and I know tomorrow can truly be a better day. (As drill sergeant Scarlet O’Hara would say!)

Present day:
You’re holding the book in your hand that was so difficult to write on
so
many days. There were days when depression did get the better of me and I couldn’t and didn’t work, but I still got the project done on time to the best of my ability. There were many days when the strategies looked ridiculous and I wanted to change everything. But I didn’t, because I remembered that depression loves to lie to me about these things (Strategy 20) and that I have to keep going. Doing my best is all that I can do when I’m depressed. (Strategy 33)

I’m proud of myself and can honestly say, “Good for you, Julie!” (Strategy 50)

accepting

limitations

ask Dr. Preston

author’s story

exercise

losses

ask Dr. Preston

author’s story

exercise

mom’s story

ACTH (adrenocorticotropic hormone)

action-oriented therapists

ADHD (attention deficit hyperactivity disorder)

agitated depression

allowing time for positive results

ask Dr. Preston

author’s story

exercise

anxiety

author’s story

brain structures

exercise

linking with depression

managing

physical symptoms of depression

symptoms

artistic creativity

ask Dr. Preston

author’s story

exercise

painter’s story

asking for help

ask Dr. Preston

author’s story

exercise

athletic thinking

ask Dr. Preston

author’s story

baseball player’s story

exercise

goal focused

“Just do it!,”

removing mental thoughts

teamwork

visualizing success

attention deficit hyperactivity disorder (ADHD)

avoiding isolation

ask Dr. Preston

author’s story

exercise

signs of

awareness

ask Dr. Preston

author’s story

exercise

overview

self-reminders

babysitters

The Beatles’ “Revolution # ,”

best efforts

ask Dr. Preston

author’s story

changing

exercise

quality of work

brain

anxiety brain structures

chatter

agitated depression

ask Dr. Preston

author’s story

exercise

interference with making decisions

overriding

recognizing

reducing

lying brain

ask Dr. Preston

author’s story

exercise

finding truths

breaking

depression barrier

ask Dr. Preston

author’s story

exercise

projects into steps

ask Dr. Preston

author’s story

exercise

caffeine highs

ask Dr. Preston

author’s story

candy example

exercise

mood fluctuations

catatonic depression

ask Dr. Preston

author’s story

exercise

overview

self-reminders

chatter in the brain

agitated depression

ask Dr. Preston

author’s story

exercise

interference with making decisions

overriding

recognizing

reducing

choosing exercises

circadian rhythm

completing physical tasks

ask Dr. Preston

author’s story

baseball player’s story

exercise

goal focused

“Just do it!,”

removing mental thoughts

teamwork

visualizing success

conveniences

corticotrophin releasing factor (CRF)

creating

feelings of motivation

work spaces

ask Dr. Preston

author’s story

constantly searching for

exercise

options

software engineer’s story

creativity

ask Dr. Preston

author’s story

exercise

painter’s story

CRF (corticotrophin releasing factor)

crying

ask Dr. Preston

author’s story

exercise

managing

daily life structure

ask Dr. Preston

author’s story

benefits

exercise

importance

decision making

ask Dr. Preston

author’s story

brain interference with

exercise

guilt

overriding your brain

delay of gratification

depression

ADHD, compared

agitated

barrier

ask Dr. Preston

author’s story

exercise

catatonic

ask Dr. Preston

author’s story

exercise

overview

self-reminders

compared to low self-esteem

educating friends/family about

ask Dr. Preston

author’s story

exercise

lack of information

nieces/nephews story

lethargic

symptoms

distractions

ask Dr. Preston

author’s story

exercise

doing your best

ask Dr. Preston

author’s story

changing

exercise

quality of work

drill sergeant voice

ask Dr. Preston

author’s story

exercise

remaining positive

educating friends/family about depression

ask Dr. Preston

author’s story

exercise

lack of information

nieces/nephews story

education.
See
school

exercise programs

amount needed

ask Dr. Preston

author’s story

choosing exercises

night before planning

personal trainers

exercises

accepting limitations

anxiety

asking for help

awareness

brain chatter

breaking projects into steps

caffeine/sugar highs

creativity

crying

daily life structure

decision making

depression barrier

distractions