Let's discuss how to identify The Cycle of Depression by psychoeducating ourselves about it. Know the signs to avoid enabling and escalating it.
Take your power back from symptoms of depression by just starting with the 5 Habits Break It provided at the end.
We've all heard sayings like, "Having depression is real." In some ways, (and it is okay to express this) that message may feel just a bit redundant and lose a bit of impact. That's what happens when sayings feel watered down with time and regurgitation.
Let's normalize that, first of all.
Second of all, having depression is, to the very evidence-based core, real.
I am here to revive that saying by providing easy-to-access tools with some brief psychoeducation on this topic. Will I cover everything to the scientific depth? No, because I am writing a blog post and not a book. With time, I will unfold more and more on each topic!
For now, start here...
Familiarize yourself with this easy-to-digest diagram called The Cycle of Depression. My hope is for you to be able to identify, acknowledge, and change this cycle at your own comfortable pace after reading this post.
Let this be life offering you the opportunity to embrace change!
Start where you need to, though. A worst-case outcome here is diving in too hard, too fast, and too deep all at once with an already overwhelming situation. #letsnormalizethat right now.
So, before we continue leading this discussion into the 5 Habits To Break It (The Cycle of Depression), let's familiarize ourselves with it first.
To begin, I want to encourage the continuation of your #psychoeducation efforts. Education provides a sense of control and a feeling of comfort. It can increase the motivation and understanding of why changes and efforts can provide a better or needed outcome for you.
The "psycho" part of "psychoeducation" refers to psychology, specifically. Having a foundation of understanding and familiarity not only informs you on an evidence-based level, but also supports your ability to reflect, grow, and maintain progress.
Let's get into The Cycle of Depression!
I love this graphic! The inspiration is from Therapistaid, so check out their version because it does a fantastic job of capturing a simplified visual to reference a potentially complex concept!
It is a great tool to know where you are at if you feel symptoms of The Cycle of Depression. To begin, let it help you identify your baseline, or "starting point". This can alleviate some of the initial overwhelm and anticipated defeat you may feel or end up developing later.
Additionally, use this to organize your tracking system of the progression you're creating with your choices (escalation or de-escalation of symptoms). It can ground you in your commitment to move through your version of the depression process you are experiencing.
Furthermore, I'd like to break down each section of the depression cycle:
Pay attention to these details, as your body is trying to tell you it is in need. That isn't to say it is easy to break the depression cycle because it isn't! Regardless of these being agreeably unhealthy factors to incorporate into one's life, we grow comfortable in this cycle (as we do within any known pattern). Eventually, it is how we grow accustomed to living; beat yourself to the point of complacency with a life that is sucking potential, opportunities, and purpose right out of you!
When we go to break The Cycle of Depression, we "throw a wrench" in the cycle. Imagine that "wrench" symbolizing the tools you throw in to break the cycle and "shake your system". If you're feeling stuck reinforcing this negative cycle, then change what you already know isn't working in your life.
You're simply not going to change your life until you take control of it (reinforcing positive and healthy habits).
So, here I leave you with the takeaways, as I promised. Use these as your starter tools to begin exploring the wrenches you can throw into the cycle.
The Cycle of Depression: 5 Habits To Break It
1. Positive External Influences
If your internal voice is not feeling like it is powerful enough at the moment to incorporate a more positive focus in your life, then use external resources to support you. This means anything collected outside of yourself (inner critic, thoughts, imagery, etc.). Of course, still try to practice challenging negative thoughts with positive and balanced ones. The external positive influences is just another tool you can use to support your cognitive rewiring process.
Neuroplasticity is really important when it comes to treating and alleviating symptoms of depression (and other dx). It drives negative affect, which makes sense to then balance that with positive thoughts and focuses; thus, rewiring our brains to practice balanced perspectives as we make meaning through our days (Price & Duman, 2020).
Check out this amazing podcast Ep. #53, Build Strong Habits from Huberman Labs for even more support and tools while building healthy habits. Dr. Huberman is a professional, reliable and qualified resource.
Healthy Habit Power Kit:
(there are many creative ways to begin)
Role models
Is there a celebrity, family member, friend, professional, teacher, etc., that positively influences you through life, or has at one time? Did their values align with yours? Were there behaviors and decisions they made that inspired you to also choose what you need, not what is destructive? If anybody settled in your mind as you reflected on these questions, then you may have your role model to channel positivity from. This doesn't mean you're ditching your own identity or strength to do this on your own, this means you're using a "lifeline" (like in a gameshow) to receive a little help to start shifting your mindset in the beginning.
Write Positive Affirmations
Start externalizing positive thoughts about yourself. Or, if you're not ready to believe and trust your own affirmations, go neutral. Just list the facts:
"I have done ___ before, I can do it again...", "My body is here to give me energy through the day and meets that goes (body image)...", I know how to use assertive communication to express my feelings...", etc.
If you're needing a booming amount of positive energy, then GO. ALL. OUT:
"Bitch, your ass looks amazing, you've been putting in the work...", "That performance you're about to NAIL today felt flawless the last rehearsal, you've got this...:, "Channel that Taylor Swift revenge energy and OWN that you are better than him/her/them/etc...", etc.
Use your personality! What an awesome opportunity to receive your own energy like others are lucky enough to. So let yourself experience the full version of you and your sweet, supportive self!
Surround Yourself With Positive Content & Environments
Indulge in the positive energy you are trying to generate in order to deeply manifest and welcome it. Loosen up on the true crime documentaries (I know this one is difficult for some... raises hand), and put boundaries around content that makes you feel your life, looks, wealth, etc., isn't good enough.
You know you can control that, right? Instead, invest your valuable time in content that make you feel good!
Some of my personal examples of comfort, feel good content are, for example:The Office, Parks & Rec., Queer Eye, Friends, Cody Rigsby, Tiffany Roe's Podcast: Therapy Thoughts, Laura Girard's Instagram, New Girl, Modern Family, Jackass, Jersey Shore (OG and Family Vacation), MTV in general, Selena Gomez's song, Who Says, cat content, Fall Out Boy (there's a solid personal resilience story tied to FOB), etc.
At the end of the day, continuing to flood yourself with triggering content that invites intrusive thoughts keeping your inner critic loud and your confidence down isn't what will break The Cycle of Depression. Use this to influence positivity and, honestly in a way, enable the feeling of being mentally well, confident, and secure in your identity.
2. Use the Feet on the Floor Method in the Mornings
This is exactly how it sounds. Place your phone across the room, or at least at a distance that would require you, in the morning, to get out of bed to turn your alarm off.
Why is this important in breaking The Cycle of Depression?
It's important because at the end of the day, it is still a "wrench" you are throwing in the routine that is keeping you within the depression cycle. This method literally tricks your sleepy morning brain into the ultimatum: Do I let the alarm continue to blast and stay in bed, or do I get out of bed to walk over and turn it off?
The one boundary you need to reinforce when you do get accomplish your mission is to continue placing your feet on the floor. Do not be lured back into that bed!! Focus purely on the next small step in your morning routine until you are in fully awake mode.
Then, CELEBRATE THIS WIN. Even if it feels sill to celebrate, do it. This positively reinforces your efforts, creating an expected outcome that feels good. This will create a positive association in your brain and, before you know it with commitment and time, you'll be organically implementing these healthy patterns!
3. Focus on YOUR Wellness
Take this time to focus on YOU. This isn't being selfish by any means. In fact, I believe it is more selfish not to care for yourself enough to show up for others in ways that are needed. That not only robs yourself of nourishing your best self, it takes the opportunity away from others to truly get to know the authentic you. That is how we attract the energy and community we need and desire in life.
So figure out a way to incorporate ways to release endorphins. For example, exercise. Start with any kind of movement you are drawn to for physical wellness).
Spend time with people you love who give you the same love back for that good oxytocin release that you need to feel securely attached and supported. For example, if you isolate yourself when you feel depressed, do the opposite and lean into those who make you feel the safest, first (fur babies count!).
Create small, achievable goals (the foot on the floor method is a great example) to access routine dopamine releases. Sure, you can make them accumulate to larger visions, absolutely! Though, start by laying a foundation of grace and self-compassion to avoid feeling defeated early on and increasing the possibility of quitting; cutting off your strategy of releasing natural and healthy dopamine.
Go stand in the sun more for serotonin! Eat a healthier diet, figure out a way to receive massages, laugh more, take supplements to increase deficiencies in micronutrients (this is out of my professional scope, please refer to a registered nutritionist or doctor to create personal plan for anything diet-related).
Check out another Huberman Lab Podcast, Ep. #34 Understand and Conquer Depression for excellent scientific explanations and further psychoeducation on how to look at and treat depression symptoms.
Activity
Create a schedule and commit achievable amounts of time each day and be realistic. Don't commit to 2 hours of exercise followed by a massage if you don't have the financial or time capabilities. We aren't adding to the life stressors and negative thoughts, we are proving to ourselves we can take back our power and control our lives better with healthier strategies and coping mechanisms.
4. Ground Yourself: "What Are You Needing Right Now?"
If you find yourself wrestling with controlling your intrusive, negative thoughts, then pause.
Ground yourself in the moment to reign those thoughts in. Letting them go too wild just digs a more abstract hole that you'll need more effort to pull yourself out of.
So, take control by pausing once you feel your emotions escalate in whatever form they are taking. What are they telling you? What are you needing in this moment? Are these thoughts reality?
Activity
Apply the questions above as you ground yourself through these steps:
5 Senses Grounding Technique: use the sense that feels strongest for you (we are all different) and regulates you the most to begin.
I will use my own process as an example of the activity below:
3 Deep Breaths: breathe in for 4 seconds through nose; hold 4 seconds; exhale for 4 seconds through mouth...
Count Backwards From 5: internally or externally name 5 things I hear; 4 things I feel; 3 things I smell; 2 things I see; and lastly, 1 thing I can imagine tasting...
3 Deep Breaths: breathe in for 4 seconds through nose; hold 4 seconds; exhale for 4 seconds through mouth.
Now, hold onto that feeling of being grounded in the present. Your mind feels clearer now, and if not, repeat this. Some levels of escalation require more effort to achieve regulation and that is OKAY.
5. Practice Gratitude Everyday
Reinforce the GOOD in your life! Recognize the gifts, opportunities, and resources life is giving you. You'll begin realizing life has already been offering you a different narrative.
When we are caught up in The Cycle of Depression, we tend to see life through only blue glasses. Focusing on also seeing life through pink glasses that symbolize positivity eventually blends into a beautiful purple color. Now, you are seeing life through purple glasses, a blended balanced outlook on life. Not too positive creating avoidance, denial, and toxic positivity, but also not too negative increasing symptoms of depression. It's just right so you can both enjoy life and continue growth through each developmental stage as your best self.
Activity
Journal about 3 things you wake up grateful for each morning, and end your day with 3 things you are grateful for.
Is journaling too complex right now, or not your style? You're welcome to verbalize, sing, or think this activity! I always encourage externalizing it if your intrusive, negative thoughts are really powerful at the time you begin this habit. This keeps them from snowballing (ruminating) into worse and worse, abstract thoughts that reinforce the depression cycle.
In Conclusion...Start Now!
I encourage you to create your plan. Write it down so it is solid, easy to reference, and accessible for when you need the motivation or reminder. Focus only on the positive reinforcement of your actions, the growth benefits, and what isn't working for the pure purpose of adjusting it so it does work for you. Stick with that simplistic mindset and you'll feel less overwhelmed while you're at least breaking through the first 30 days of habit-building.
After that, you've already created a great cognitive association and comfortable routine for yourself that recognizes the benefits!
Listen to Dr. Huberman's Ep. #53 of Huberman Lab's Podcast titled The Science of Making and Breaking Bad Habits for a more in-depth, digestible dive into the topic. This is a great resource to double down on a solid foundation of psychoeducation as you progress through your journey of breaking the depression cycle.
Take care of yourself! At the end of the day, we're our most reliable resource, own and take control of that position to better your life.
Author
Ashley Simon, MS, NASM PT | Creator of LNT Blog
What was I listening to while writing this post?
LNT: The Cycle of Depression & 5 Habits To Break It
1.) Chicago Is So Two Years Ago by Fall Out Boy
2.) Jessie's Girl by Rick Springfield
3.) Snow On The Beach by Taylor Swift (ft. Lana Del Rey)
4.) Don't Let Me Be The Last To Know by Britney Spears
5.) Breakeven by The Script
6.) Home by Edward Sharpe & The Magnetic Zeros
7.) Fool by Frankie Cosmos
8.) Little Freak by Harry Styles
9.) Enchanted by Taylor Swift
10.) The Love We Stole by Bear's Den
11.) Rush by Aly & AJ
12.) 7 Minutes in Heaven (Atavan Halen) by Fall Out Boy
References:
Price, R.B., Duman, R. Neuroplasticity in cognitive and psychological mechanisms of depression: an integrative model. Mol Psychiatry 25, 530–543 (2020). https://doi.org/10.1038/s41380-019-0615-x
コメント