5 Ways Activity Helps to Reverse Depression

1. Activity Gives You Something Else to Focus on

When you sit at home inactive you are left with little for stimulation or focus other than your unhealthy ruminative thoughts. When you engage in a purposeful activity you are forced to focus on something other than yourself, if even for a short while.

2. Activity Can Bring Pleasure 

You may not think that taking the dog for a walk will do much for your mood, but sometimes it’s hard to fight against the subtle enjoyments of seeing your dog’s happy wagging tail and the smiles of your neighbors you pass and the crisp evening air and so on.

Just do it, because it won’t make you feel worse and it may well bring you some small pleasures.

3. Activity Can Bring Satisfaction

There is no joy or satisfaction to be found in observing your obligations mount or go unfulfilled. You may not feel at all like taking on a task, but the truth is, not doing it is going to feel worse in the end, so you might as well buckle down and force yourself to take care of something that needs doing.

The important thing here is to keep things manageable. If the whole house is a disaster area, then the idea of tackling that big job can be just too daunting, so break it down into much smaller bits that are easily achievable.  Don’t try to clean the whole house at once – just do one job now, say clean the dishes, and then commit to doing one more tomorrow, for example, cleaning the bathroom.

Your purposeful activity brings you focus, you feel satisfaction for getting something that’s been nagging at you completed and you have a plan to continue with fulfilling your obligations. Now, instead of feeling guilt and dread when looking at your dirty house, you can feel satisfaction and hope…all from just washing the dishes and making a plan to do one more thing!

4. Activity Can Energize You

While you may feel far too tired to drag yourself out to do something fun or to accomplish something that needs doing, the fatigue of depression is actually worsened by laying around doing nothing and actually reversed by getting out and doing something active – and once you have a little more energy you may just feel like you’re ready to do something else that will bring you even more energy!¹

5. Activity Can Get Your Endorphins Going

Any type of activity that gets your heart rate pumping can lead to an endorphin release and the feel-good benefits of exercise. Moderate exercise is a proven depression beater that also reduces immune chemicals associated with depression.²

So don’t wait until you feel like getting out and doing something – when you’re depressed that day may never come, instead force yourself into action and into doing things you enjoy and things that need doing, and you will soon start reaping the benefits in mood and happiness.

Start small but make a list of a couple of fun activities and a couple activities that need doing and make a commitment to complete these activities over the next few days. It’s important to start off with things that, although you don’t want to do, you know you can manage with reasonable effort.

• Don’t start off by deciding to paint the whole house, start off by deciding to water the flowers
  
• Don’t start off by deciding to attend the all-day company picnic, start off by committing to spending a few minutes today going for a walk, or reading a book

As you start adding activity to your routine, increase it as you’re able, one manageable step at a time - one manageable day at a time. You can do it and you will feel better for it.

Activity Ideas

Not sure where to get started? Here’s a list of ideas for you to think about trying.

1. Read a book, do a crossword, play computer games
   
2. Take a bath, do your nails, get a hair cut
3. Go for a walk around the block
4. Do yoga
5. Play a musical instrument
   
6. Put on some music you like
   
7. Watch a movie, take some time to watch the sunset or look at the stars
8. Go out for a meal with a friend, go to the movies with a friend, go to a sporting event
   
9. Paint or draw or do something else artistic
   
10. Go swimming or go to the beach and sunbathe
11. Go shopping for a new outfit
    
12. Go for a walk and get an ice cream cone
13. Get more involved with your hobbies, whatever they may be
    
14. Cook yourself a good meal
15. Go for a short bike ride, or go for a hike on a nature trail
    
16. Clean the house,
    
17. Wash the dishes
    
18. Catch up on a work project
    
19. Pay some bills
    
20. Answer a few emails
    

Do whatever you enjoy and whatever needs doing! The point isn’t to stress too much about what you should do, and just get out and do anything…it’s all in the doing.