If you’re struggling with depression, your number one priority is to take care of yourself. Your mental health should always come first, and productivity should be a distant second. However, learning how to be productive when you’re feeling down can actually be a powerful tool in your journey towards recovery.
Even the unpleasant ones like sadness and depression can have self-protective benefits. But when these emotions become prolonged and persistent, they can lose their effectiveness as signals, and start to weigh us down.
Depression can lead to a vicious cycle of low energy, reduced activity levels, and a worsening mood. However, by making an effort to be productive, we can interrupt that negative spiral and start to turn things around.
So if you’re feeling overwhelmed and unproductive, don’t beat yourself up. Instead, try to take small steps towards productivity, such as setting small goals or engaging in activities that you enjoy. It may not be easy, but with time and patience, you can break out of that negative spiral and start to see progress towards a brighter future.
Do Something That Will Give You A Sense Of Accomplishment Everyday
It’s a well-known fact that we all need a mix of activities that give us a sense of achievement and those that bring us joy. In fact, a type of therapy called “Behavioral Activation” is based on this very principle.
To put it into practice, try to incorporate at least one source of accomplishment and one source of pleasure into each of your mornings, afternoons, and evenings. These can be as simple as going for a morning walk, enjoying a favorite snack, or finishing a small work task.
For some people, it helps to plan activities in advance to ensure they get a good balance of pleasure and accomplishment throughout the day. You can even make a list of activities that you enjoy or find fulfilling, and ask a friend or family member to help you brainstorm if you’re feeling stuck.
While it may be harder to find pleasure in activities when you’re feeling down, this tip can still work wonders in boosting your mood and productivity. By scheduling in activities that give you a sense of accomplishment or pleasure, you’ll benefit from increased structure in your day and a healthier biological rhythm.
Don’t Take Too Much Workload For A While
It might be time to consider reducing your usual workload. It sounds counterintuitive – after all, we’ve been taught to always push ourselves to the limit. But the truth is, trying to work at 100% when you’re already struggling can do more harm than good.
Regular work is indeed important because it provides structure to your day. This structure is crucial in regulating your biological rhythms, such as your eating and sleeping patterns. Without that structure, your depression could worsen, making it harder for you to get back on track.
So, what’s the solution? Try working at 50% of your usual output. That’s a good sweet spot between doing too little and expecting too much of yourself. You might even find that your productivity doesn’t decrease that much with this approach. It will help you prioritize deep work and other truly important tasks, and let go of activities that were only medium-productive to begin with.
Of course, 50% isn’t a hard and fast rule. You can choose a different number that works better for you, but it’s important to adopt the principle. By reducing your workload, you’ll be giving yourself the space and time to focus on the things that matter most, without burning yourself out. So go ahead, give it a try, and see how it can help you find a better balance and improve your overall wellbeing!
Treat Your Appetite But At The Same Time, Be Mindful Of What You Consume
Have you ever noticed how indulging in a pint of ice cream or devouring a bag of chips can give you an instant mood boost? According to Dr. Uma Naidoo, author of a book exploring the links between food, mood, and the brain, it’s because these foods contain tryptophan, an amino acid that helps the body make serotonin – a hormone that makes you feel good. But watch out, because that initial burst of happiness is often followed by a crash caused by a drop in blood sugar.
In fact, foods high in sugar, refined flour, or saturated fats can lead to inflammation, which is linked to depression. On the other hand, a diet rich in fruits, vegetables, fish, and whole grains can help lower your risk of depression by fighting inflammation. In fact, a study published in the British Journal of Nutrition found that for every 100 grams of fruits or vegetables you eat, your risk of depression falls by up to 5%. So next time you’re feeling down, consider reaching for some fresh produce (after a cookie jar)!
Do Hard Tasks, Then Medium, And Easy Tasks (In That Order)
Here’s another pro tip for you: alternate between easy, medium, and hard tasks. This may seem like common sense, but it’s rooted in some interesting observations about how our brains work. By mixing things up and balancing familiar, easy tasks with more challenging ones, you can keep yourself engaged and motivated.
Think about it: have you ever felt burnt out from constantly working on difficult tasks, or bored and unfulfilled from doing only mindless busywork? By alternating between tasks that are easy, medium, and hard, you’ll keep your brain engaged and your mood balanced. Plus, you’ll be more productive in the long run because you won’t get stuck in a rut of only doing tasks that feel comfortable.
So next time you’re planning out your daily tasks, aim for a mix of easy, medium, and hard activities. This approach will help you feel accomplished and fulfilled while also keeping you on track with your goals.
Final Thoughts
Taking care of our mental health is crucial for one’s success and overall health. By incorporating simple habits such as scheduling daily sources of accomplishment and pleasure, reducing workload, alternating between easy, medium, and hard tasks, and eating a balanced diet, it’s possible to lower the risk of depression and improve your mood each day. Making these small changes can have a big impact on our mental health, and ultimately lead to a happier, healthier life.
