How to engage with life when you feel down | Psyche Guides - Deepstash

deepstash

Beta

Get an account to save ideas & make your own & organize them how you wish.

deepstash

Beta

How to engage with life when you feel down | Psyche Guides

Deepstash brings you key ideas from the most inspiring articles like this one:

Read more efficiently

Save what inspires you

Remember anything

https://psyche.co/guides/how-to-engage-with-life-when-you-feel-down

psyche.co

How to engage with life when you feel down | Psyche Guides
Withdrawing from activities you enjoy is both a product and cause of low mood. Break the cycle with behavioural activation

4

Key Ideas

Save all ideas

Action has the power to improve our low mood

Action has the power to improve our low mood

We normally think our mind makes our body get into action, but the reverse is also true: Action has the power to improve our low mood.

When one is down in the dumps, even s...

378 SAVES


The Depression Cycle

Depression can be distilled down into a problematic cycle due to reduced activity and low mood: when there is less activity, the person becomes withdrawn or isolated, and new oppor...

391 SAVES


Behavioural Activation

The Behavioral Theory states that positive reinforcement acts as oxygen for the body/mind/soul, and makes the person break the cycle of negativity and depression.

The depre...

374 SAVES


Behavioral Activation Action Mode

  1. Ensure variety in the activities, and strike a balance between pleasurable, routine and necessary ones.
  2. Avoid prolonged inactivity periods and remember that challenging activities...

464 SAVES


SIMILAR ARTICLES & IDEAS:

Craving for normalcy

Craving for normalcy

With all the 2020 events, we all want life to be normal again. While we are starting to adjust to the new normal, many of us are not adjusting in a good way. We let go of positive routines and repl...

Behavioral Activation Therapy - BAT

The idea behind BAT is that we have to do happy to feel happy. Instead of our mood changing what we do, we need to change what we do to fix our mood. The first principle of BAT is to change what you do. Engage in the right activities and positive feelings will follow.

We can't wait until we feel better before we act. Emotions perpetuate themselves. We have to move now and break the cycle of our feelings. This is how we grab hold of happiness.

The Balance Between Leisure And Mistery

  • Pleasure is vital, but we want the kind that will last and not leave you even more stressed than before you started. We're looking for a deeper satisfaction that comes from truly meaningful activities like relationships, exercise, and reading.
  • Mastery can be thought of as a feeling of accomplishment. Progress in goals that are meaningful to you, whether it pays the bills or not.

Create a balance between leisure activities and mastery.

2 more ideas

A psychologist you click with

One of the most important aspects of psychological treatment is having an engaging relationship with your psychologist. If you don’t “click” within the first few sessions, treatment is ...

Cognitive behaviour therapy (CBT)

It's one of the most widely used and well-known talking therapies. It is based on the assumption that the way a person feels is closely related to the way a person thinks and the way they behave.

To change a person’s feelings, a psychologist providing CBT will help that person engage in different activities that can help to change thinking and behaviour patterns.

Acceptance&commitment therapy (ACT)

ACT targets a person’s tendency to avoid things.

  • It introduces the idea of achieving a state of mind where people are able to notice the problematic thoughts, feelings, or behaviours but not be overwhelmed or consumed by them (the “acceptance” part.)
  • It encourages people to identify values that are important to them and figure out ways their day-to-day life can reflect these values (the commitment part).

3 more ideas

The 'assumption of healthy normality'

There is an assumption that emotional pain and suffering is a deviation from a default happy baseline. However, it's incorrect. Psychological pain is everywhere. 

Resea...

Acceptance and commitment therapy (ACT)

The goal of ACT is not necessarily to reduce one's problematic thoughts and emotions. It is to help people effectively function while they are distressed and to promote more flexible and value-driven behaviors.
In other words, the primary goal is to promote 'valued living.'

Valued living

Valued living is going about your daily life in the service of values you find important. Engaging in these actions creates a sense of meaning and purpose.

The symptoms of psychological suffering are problematic when they are linked to behaviors that draw us away from valued living.

3 more ideas

Accepting sadness

Accepting sadness

As we associate sadness with a negative feeling, we tend to try to run away from it.

However, one way to get rid of such fears like being sad is by actually embracing our negative emot...

Embrace your sadness

You might feel sadness from time to time, which actually makes you want to run away from this mood and focus on something happier.

Nevertheless, running has never been a solution and it will certainly not start being one in this specific case, as embracing your sadness is a surer way to control and get rid of it on a long term.

Scheduled sadness

In order to better understand and control your sadness, check out the below steps that lead to a so-called 'scheduled sadness' that will eventually help you reach your goal:

  • schedule a consistent time to focus only on your sadness
  • start by spending ten minutes on the task
  • express clearly the things that have made you feel this way
  • make sure you do not overthink it.

The Fragility of Ordinary Life

The Fragility of Ordinary Life

Our modern lives are only made stable by a surprisingly fragile configuration of routines. When one or more parts is broken, problems appear everywhere. And even the most bland adjustment could thr...

When You Don't Know What's Wrong

Solving a problem is very difficult when its cause is hard to trace. You can’t isolate the trouble the same way you would dunk a leaky inner tube into a bathtub to see where the bubbles come out, for example.

What you can do is try to focus on better inputs: i.e, if you're struggling because of the pandemic and its social and health consequences, try pouring more vegetables, books, and exercise into the front end of the system, while reducing the intake of sugar, Netflix, and news.

Feel-good activities

There are 2 types of feel-better activities:

  • Those that immediately improve your mood, but often at the expense of overall well-being. Easy to start doing, and often hard to stop, they tend not to have long-term rewards.
  • Those are activities that improve your well-being, and your mood too, but usually not right away. You never regret these activities and they take effort.

Western vs. Mediterranean diet

Western vs. Mediterranean diet

Western diet, typically high in animal fat and protein and low in fibre, increases the risk of cancer. The Mediterranean diet is high in fibre and low in red meat and has be...

Probiotics

There has been a lot of hype around the health benefits of prebiotics and probiotics in recent years, but while they're increasingly used in treatments including inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis, several reviews suggest there needs to be further research on which strains and dosages are effective. Recent studies have found some people are even immune to probiotics.

Gut microbiota

Gut microbiota has a major role to play in the health and function of the GI tract, with evidence that conditions such as irritable bowel syndrome (IBS) often coincide with altered microbiota. But it also plays a much wider role in our health, and this is largely determined in the first few years of life.

2 more ideas

Boredom is not that simple to explain

Boredom is not that simple to explain

We may tend to think of boredom as a response to monotonous activities. But boredom isn't this clearcut.

Research reveals that there's a significant variation in how much bo...

Boredom and modern society

Boredom is sometimes described as the plague of modern society.

  • Back in 2016, a French worker sued his former employer for "bore-out." He won.
  • Many people, especially those born between mid -1990s and late 2010s, scrolls aimlessly through apps and find nothing of interest.
  • People are even diagnosing their pets with boredom.

The struggle to define boredom

Psychologists differ in their definition of boredom.

  • In the 1960s and 1970s, boredom was defined as the feeling generated by a repetitive task. Researchers found that boredom increased alertness to the things happening around you (distractions).
  • From 1986, the opposite was found. A study found that boredom caused less concentration.

3 more ideas

Sadness and Cigarettes

Our moods and emotions play a powerful role in our behavioral choices and health.

Extensive studies show that sadness is related to tobacco use, with people wanting to puff away mor...

Smartphone Addiction

There are about two billion smartphone users in the world, who check their devices on an average 85 times a day.

Checking your smartphone repeatedly is normally assumed as being addict...

Not Really an Addiction

While being glued to smartphones may look like addiction, for most people it is just a behavior pattern, a habit that can be broken.

A set of people may be having a fixation with checking specific apps on the smartphone, like a gambling site or pornography.

Addiction Defined

The World Health Organization defines addiction as physical and behavioral dependence on a substance.

An addiction can create psychological harm and many social problems with family and friends

3 more ideas

Breadcrumbed At Work

Breadcrumbed At Work

Breadcrumbing is a corporate practice in which the employee is provided the bare minimum or less than optimal information, feedback, rewards by the manager, keeping it a one-way communication.

...

The Opposite Of Empowered

  • The employee cannot invest in a career if there is no visible sign of a career in the first place. The employee feels disposable and undervalued in the organization, with the manager ghosting him at times.
  • Important information is thrust upon the employee, rather than taking his opinion first.
  • There is no interest of the employer in employee development or empowerment.