The consequence of depression, among other things, is apathy. It is difficult to force myself to perform normal hygiene procedures, and it seems that there is no pleasure in life in general, and M.Devis M.Makkey note in the book "How to beat stress and depression."
Apathy - is not only a sign of depression, it is the cause. The less you do, the suppression of feeling; The more depressed you feel, the less you do. This is - a vicious circle that perpetuates depression.
The solution - to bring themselves to a higher level of activity, even if you do not want. Technique called "planning activity" is able to re-awaken the energy of human activity and is effective in overcoming depression.
The technique consists primarily in assessing the degree of enjoyment and usefulness of your daily activities. In the next step you make a schedule, which will be dominated by the number of pleasant and useful lessons.
initial evaluation period during which you analyze your sessions, lasting one week. After that it takes four to eight weeks to gradually change its schedule, including in it all the more activities, pleasurable.
Step 1: Observe and record what you do during the week
Make at least eight copies of the "Weekly schedule activity", which is shown below. Each cell - is an hour of your time. Over the next week, write down their main occupation (or sessions) for each hour. Whatever you do, write. If the day you do not have time to take notes, be sure to lock the night their actions.
Such a detailed report is necessary in order to determine the "activity stream" that will help you monitor progress over the next weeks. This - the basis on which you will build a plan to mobilize themselves and to get rid of depression.
Step 2. Identify and appreciate the pleasant and useful lessons
Writing in the first week of their studies, you should pay attention to two variables: the pleasure and utility. Firstly, whether the activity brings to you, which you pointed out, at least some fun? If so, put the letter "Y" in a cell and the degree of pleasure to vote on a scale from 1 (minimal pleasure) to 10 (special treat).
You also need to determine the level of usefulness of your activities for yourself and others.
In the cell, the corresponding useful employment, put the letter "P". Next, rate your satisfaction, given how tired or depressed, you can feel at this moment. The scale is graded from 1 (minimum satisfaction) to 10 (great sense of satisfaction). Remember that it does not measure your objective to achieve, and does not reflect what you could achieve before fell into a depression.
It measures your sense of achievement, that is taken into account in the evaluation, it was your occupation as difficult and how you feel.
Identify and evaluate the pleasant and useful occupation is very important. It helps to understand that life is out of balance; much of what is pleasing before you, is no longer a part of your everyday life. So, what are you now spend time almost does not give an emotional charge. But on the other hand, satisfaction evaluation method allows you to find out what classes are still bringing joy and cheer up what is best. Therefore, despite all the difficulties, you are still very trying: doing your favorite things, you are trying to cope with the depressed state. And even if your actions awaken in you emotions are not as bright as before, to depression, what you are doing can be considered quite an achievement, given your current state of health.
Step 3. Plan a class
And now it is time to increase the number of pleasant and useful daily activities. Find the schedule at least ten hours a week, during which you are doing chores optional, not bringing any pleasure or satisfaction.
You may be able to find two or three hours of the day. In the future you will take the time with new pleasant and useful things.
Look at the following list of enjoyable activities:
• Visiting friends /relatives.
• Talking on the phone with friends /family.
• A visit to the cinema /theater.
• Adoption of a hot bath.
• View videos /TV programs.
• Physical exercises.
• Working in the garden.
• Going to the restaurant.
• Activities at the computer.
• Eating favorite treats.
• Internet serfing9.
• Communication over the Internet.
• Listening to music.
• A trip out of town for the weekend.
• Automotive walk.
• Planning a vacation.
• Visiting a loved one beautiful place.
• Rest in a quiet environment.
• Classes in manual labor.
• Writing letters.
• Creative arts.
• A visit to the bar.
• Viewing /reading the news.
• Listening to the educational, relaxation recordings, audiobooks.
This is - just a short list, there are many other activities, pleasurable. In the form below, write some of their own examples of enjoyable activities. Remember what brought you pleasure a few years ago, you were nice to try. Review the above list and try to flesh out some of the broad categories of: give examples from their lives.
Perhaps among the games you like most pool or cards. From manual labor activities you enjoy dedicating time embroidering or modelizmu10. As for creativity, perhaps you love to paint or compose haiku. Perhaps you remember the people who visit that gave you special joy. Fill all the rows pleasant things that you once enjoyed, or would enjoy in the future.
Do not be surprised if many of the things that you are happy in the past now seem completely uninteresting. Or something you once looked forward, now more perceived as an obstacle or burden. This - a consequence of depression. When you start to plan a pleasant pastime, it will feel better, even if at the moment some activity you feel uninteresting.
Now select five to seven pleasant affairs and make them into "activity schedule" for next week. Try to add one useful business day. It may be some kind of taking care of himself, exercises to achieve personal benefits that you may have previously been neglected - trip to the store, business, cleaning, writing a letter or important calls. When you pre & shy; spend time in depression and apathy are covered, even ordinary hedgehog & shy; day procedures (sanitary and others) seem to be the case is incredibly complicated. Discover below the list of useful things and think about what you can include in your schedule for next week.
• Walk to the shops.
• Go to a bank.
• Help children with their homework.
• Place babies to sleep.
• Take a bath.
• Prepare a hot dish.
• Pay the bills.
• Get up before 9:00.
• Walk with a dog.
• Fix anything.
• Clean anything.
• To wash the dishes.
• Make exercise.
• To resolve a conflict.
• Wash linens /go to the laundromat.
• To work in the garden.
• Run order.
• Address the complex problem at work.
• Fold and remove clothing.
• To water flowers.
• Do the cleaning.
• Decorate the house.
• Change the oil in the car.
• Make an important call at work.
• Call a friend.
• Write something in the diary.
• Run the psychological self-help exercises.
• Work out a religious /spiritual practices.
• To bring myself up.
• Get a haircut.
• Decide what to wear.
• Write a letter.
• take children.
• exercise creativity.
• Come up with an interesting pastime for children.
Once you have read the given options, make a & shy; they own list of useful things that will bring you a sense of satisfaction. Fill in all the lines.
From the compiled list, select five to seven cases and make them into the schedule for next week. Try not to include more than one additional lesson per day - perhaps you will be quite difficult to cope with the large number of cases. Look at your weekly schedule and note what time you feel overwhelmed and unproductive particularly acute. It is that time should be filled with useful things instead of the usual. So you will have a feeling of satisfaction. Keep in mind that in order to complete some useful things (too complex or large-scale) of one hour is not enough. Such activity can be divided into several stages, each of which will require from five to fifteen minutes. For example, the task to improve the appearance of your room can be divided into many small, since the decision to purchase and hang a new banner. Some useful things can drag on for several weeks, during which you will successively take each step.
Make a plan for at least three weeks
Set a goal to add seven useful and pleasant affairs in each activity schedule next week. Try to include as many activities that you like to repeat. Without a doubt exclude those that do not bring no satisfaction.
Many of the useful things you can choose from those that have avoided before. If you keep putting off cleaning MSRP & shy; dy to then determine a specific time in your schedule for the week of the session. If you are not able to rebuild their driver's license, choose the day when you can finally solve this problem.
Dedicate time enjoyable business is as important as it is useful. Now your life is out of balance - it is not enough, so you could truly enjoy.
Increase the number of the favorite activities for a week - an absolutely essential step in overcoming depression.
Step 4. Preliminary assessment
It is important to pre-evaluate on a scale every new useful or pleasant experience that you schedule in a weekly chart, assuming ka & shy; some they will bring you satisfaction and pleasure. Most people who are depressed usually do modest forecasts of its future experience. So there is nothing wrong in the fact that you do not feel optimistic.
Suppose you do not expect pleasant impressions of the planned works, but still follow them and evaluate the results.
Take the form weekly activity schedule and plan new and useful and nice case for the coming week. Try to predict your future feelings and appreciate them on a scale. Circle these points in your schedule.
Throughout the week, you will need to have to put down the actual evaluation of your impressions. They can be for & shy; impose upon right next to the marked preliminary scores. You'll notice that the real pleasure and satisfaction will be higher than you expected.
As mentioned earlier, depression is usually the case & shy; man is a pessimist. Compare your predictions with the actual degree of pleasure or satisfaction will help to realize that depression distorts your perception. The fact that the new activities can bring much more joy than you expected to resist the inner voice that inspires you: "Do not fuss and do not try to do anything new; it is a wasted effort - you're still going to feel disgusting. "
Some people think that during the week they simply have no time to engage in new business. Since the weekly schedule of activity is an essential element of the process to overcome depression, you may need to restrict or temporarily suspend some of their regular sessions to make room pleasant and helpful deeds. Analyze its first weekly chart and cross out those activities that are not absolutely necessary. It is their you must replace with new inspiring things.
After the update schedule for four to five weeks, most people notice that their days were pretty intense. At this stage appropriate to carry out some cleaning - exclude those new activities that bring little benefit or enjoyment.
Despite the fact that you will be adding fewer cases at the stage of the last few weeks, do not stop be busy schedule. Writing the plan, you increase the chances of implementation of the plan. Continue to complement your schedule some nice things as long until you feel a real decline in depression.