Minding Feedback Loops
As you may have guessed (and already be experiencing), social isolation and a reduction in meaningful activities can be a set-up for depression. Once depression sets in, negative thoughts about ourselves, others, the world, and our future set in. In addition to negative thoughts and feelings, depression brings on significantly reduced motivation. Our mind tells us "Oh that task you’ve been thinking about for days? That project you wanted to take up? It’s not worth it. Just wait until you feel better to do it." We may even struggle to get out of bed. Yet how often in your experience has waiting actually resolved those feelings or made you feel better?
Are you familiar with Newton's law? Objects at rest tend to stay at rest and objects in motion tend to stay in motion. In contrast to what our mind tells us, we must act our way out of depression. This may sound difficult or nearly impossible. But it is possible to act in ways that don't match our thoughts and feelings. In fact, couldn't you get up right now, start walking around the room, while also telling yourself "I can't walk around the room?” This is the key…we don't have to do what our mind tell us. We get to decide how we live.
With the landscape of our lives so drastically altered, now more than ever we must be creative about how we spend our time. Take a peek at these two visuals for feedback loops and ask yourself today "What momentum am I initiating in my life?" Is it one that perpetuates negative mood or one that challenges it? What momentum do you want to initiate and feed?
Negative Feedback Loops
Positive Feedback Loops
It starts with one small act…
In discussing this recently with a patient of mine, she indicated she hit a turning point with her depression. She said that the strategy of picking just one small thing or making one small effort created a cascade effect into other activities and built positive momentum. Also, by approaching activities, she challenged the belief that they would not satisfy her. She said to me "I was telling stories about motivation instead of trying it."
You may be familiar with the following proverb…
An old Cherokee is teaching his grandson about life: “A fight is going on inside me,” he said to the boy. “It is a terrible fight and it is between two wolves. One is evil–he is [bitterness, envy, sorrow, regret, greed, arrogance, shame, self-pity, guilt, resentment, inferiority, lies, and ego].” He continued, “The other is good – he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. The same fight is going on inside you–and inside every other person, too.” The grandson thought about it for a minute and then asked his grandfather: “Which wolf will win?” The old Cherokee simply replied, “The one you feed.”
In sum, bring awareness to how you are choosing to live. Don’t let depression choose for you. Take care to initiate the momentum in your life that you want to see tomorrow.
For more reading on this topic, consider:
The Mindful Way Through Depression (Williams, Teasdale, Segal, and Kabat-Zinn)
Mind Over Mood by Greenberger & Padesky
On Audible or at your local bookstore