PSA: Self-care will not solve your mental health issues. A manicure isn’t going to make your self-esteem issues go away. A good meal isn’t going to suddenly make your body dysmorphia all better. A spa day isn’t going to cure depression. But it is still necessary for healing.
Self-care is important as it is part of behavior activation, which is commonly suggested when battling with depression. How can we use that “treat yourself” mentality to help lift ourselves out of low mood states? With a behavior activation plan!!!
What is behavior activation? They are activities/actions that one takes in order to help you participate in mood elevating activities. By participating in mood elevating activities or tasks, you then lift the baseline of your mood. It seems simple, right? Well, it is, but it’s not. When struggling with depression or anxiety, one does not tend to have the emotional energy to engage in activities that would elevate moods. Getting yourself to that point is the challenge. This is where the following self-care tips will help you get started with forming a behavior activation plan!
Do an activity that makes you feel good. This can be anything from coloring, writing, taking a walk, or playing a video game. Remember that what makes you feel good is the goal. Do not focus on whether or not the activity is “productive” or not. That is not important.
Make sure the activity is one that has a “completion” status. For example, if you’re coloring, quantify how “done” something is. Maybe your activity is coloring an entire page. If that’s too ambitious, maybe it’s just coloring one part of the picture. Make the goal for the day an attainable one. The feeling of accomplishment upon completion is an automatic mood elevator. A lot of people fall into the trap of setting a goal that is a bit too ambitious for their mind state. Do not be afraid to adjust your goal as you go along! That is not cheating, it’s being realistic and setting yourself up for success.
Adjust your goal as time passes. Remember that consistency is key! You’re trying to meet your goal daily or weekly. After a certain amount of time, adjust the goal or add an activity that will help you feel good and accomplished! Perhaps you have been bothered by how messy your living space is. Focus on a part of that space and get down to organizing. For example, your goal could be “organize closet” instead of “organize house.” Remember the tip above! Make sure your progress is measurable!
To boost your feeling of accomplishment, give yourself a tangible reward. This could be a delicious meal, a spa day, an hour of you time in the tub, or a little gift for yourself from your wishlist. It’s OK to use rewards to motivate you! This is about pushing yourself up and out of a low mood space.
Turbulent Mind 