Depression can drain all the pleasure and happiness out of your life. One major way by which it does that is by making you feel extremely lethargic that you find yourself incapable of accomplishing even the simplest tasks. Depression is a common disorder, shared by the World Health Organisation, which affects almost 280 million people worldwide.
To address the lethargy that accompanies depression, which makes it difficult to even get up from the bed, let alone perform a simple task like brushing your teeth, the team of OnlyMyHealth spoke to Dr Sayantani Mukherjee, Consultant, Psychiatry, Manipal Hospital, Kharadi, who recommended comprehensive tips to be productive despite depression.
The 1 Minute Rule
“If a task requires less than one minute to be completed, rather than contemplating it, just get up and do it. Do not overthink it,” she recommended.
The 1-minute rule is a type of cognitive behavioural therapy technique which helps to combat procrastination and lethargy. It can help you complete whatever task you are trying to avoid, as you only have to do it for a minute, and if you do not feel like continuing after a minute, you can stop.
High And Low Activity Periods
Dr Mukherjee's second tip is to schedule high-activity and low-activity periods in the day. “During the high-activity periods, you must concentrate on tasks that require physical activities all in one go. Just get up, go to several rooms in the house, perform small activities like throwing out the trash, and changing your bedsheet, and after 20 minutes or so, you are done,” she advised.
“To make yourself follow this rule, just tell yourself- I'm going to get up, and after 20 minutes, I'll be back to where I am,” she added.
Then during the low activity periods, perform activities that require more of a cognitive focus, like paying bills on the phone, making pending calls, or sending out emails, elucidated Dr Mukherjee.
Only Schedule Bare Minimum Activities
“Strip your schedule down to the bare minimum,” suggested Dr Mukherjee. If you have a hectic schedule, but you feel depressed or anxious, it is perfectly fine to put it off as you are suffering from an illness, and there should be no guilt or shame associated with your decision, she added.
Instead, Dr Mukherjee recommended, you should focus on bare minimum tasks like eating three times a day, taking care of basic hygiene, and getting some rest. “If possible, you can do your household or office work, but even if you don’t, that’s perfectly alright.”
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Be Consistent With Your Treatment
Lastly, the best way to deal with any and all symptoms of depression is to seek proper medical intervention and follow through with your treatment plan. Dr Mukherjee concluded, “If you have been prescribed medications, be consistent with their course. If you have kids, get a professional to help you take care of them and share the burden. Finally, do not hold off on taking help from friends or family, and seek a therapist urgently.”
Despite the widespread prevalence of depression, it is a sad truth that not enough awareness and access to treatment modalities have been established yet. The fear of the diagnosis and stigma surrounding mental health issues further exacerbate this situation. There is no known cause or cure for depressive disorder yet, but studies are still ongoing that can hopefully provide an answer in the near future. Meanwhile, you can try the tips mentioned by Dr Mukherjee to be as productive as possible, and give yourself a sense of achievement. This can prove integral to your journey towards conquering depression.