Get It Done When You're Depressed by Julie A. Fast Read Free Book Online Page A

I coach myself through the day. Okay, Julie. You’re depressed. This is normal. Just sit down at the computer and do part of the work. When I manage to do part of the work—and I can do more now than I ever used to be able to do—I often start staring into space again. So I start over. Julie, this is normal. You’re depressed. Try again. You can do it, Julie. Depression makes you like this. You can work! I know it’s like talking to a child, but it gets the job done on days my brain is barely functioning.
    Here’s what I say to myself when I’m just sitting or lying in bed in a stupor:
    • I’m lying here because I’m depressed. I will get up.
    • I won’t let this depression take over my actions. It may have taken over my mind, but not my actions.
    • This is depression. It’s not the real me. Where is the real me, and what would she do?
    • I don’t have to want to get up and break this catatonic feeling, but I will make myself move. I will get up. My own voice and thoughts are stronger than depression.
    Exercise
    A depressed brain can feel like a dead brain. Saying something once might not be enough; on the really tough days, you may need to repeat something over and over just to get yourself through the day. This is why you can use a mantra —a word or formula chanted or sung as an incantation or prayer—to keep yourself moving.
    For example, here’s what I could use: It’s okay, Julie. You can do it. It’s just depression. Just do what you can. Nothing is wrong, Julie. Nothing has changed. I will sit in a chair and feel like I can’t get up, and I’ll say it again. It’s okay, Julie. You can do it. It’s just depression. Just do what you can. Nothing is wrong, Julie. Nothing has changed. Saying “nothing has changed” is a very important part of my mantra. It keeps me from looking for something wrong in my life when the only thing that is really wrong is that I’m depressed.

ASK DR. PRESTON
    Why does it help depressed people to remind themselves that they’re depressed?
    It’s important to be ever-aware that depression is influencing most if not all of your perceptions and conclusions. You always need to be on the alert to carefully evaluate what you’re thinking. Also, when you’re depressed, you need to be watchful for harsh and negative self-talk. Reminding yourself that you’re depressed keeps you from being overly critical; during this time especially, you need to be gentle and compassionate toward yourself.

Talk to Yourself All Day
    It’s okay to talk to yourself all the time when you’re depressed. This overrides what your depressed brain might say, and it reminds you that it’s an illness and not you. It’s so easy to forget this when you’re in the middle of a day when your productivity is very low, so work on reminding yourself that you’re depressed until it becomes your mantra.
    Here are some other thoughts to consider:
    • Become an observer of your own depression. When you see it taking over, use your mantra to remind yourself that there’s nothing wrong with you or your life—you’re simply depressed.
    • If you’re the visual type, put a copy of your mantra in your purse or wallet. If you’re musical, sing the mantra. Do whatever it takes for you.
    • Use repetition to get through to your depressed brain. It works.
    Remember: On the days when you can’t seem to get anything done and everything seems to go wrong, remind yourself that you’re depressed. Tell yourself feeling this way is normal and keep going.

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    Eliminate Distractions
    Lack of focus and a feeling of confusion are very normal when you’re depressed and can make you very easily distracted. That, in turn, can lead to a lot of problems when you have to get something done, especially on a deadline. Working alone at home, for example, might feel impossible, so you get up and turn on the TV, call a friend, or do anything except what you need to do.
    If you’re depressed, it’s natural that you