Depression can feel like a heavy, dark fog that makes everything more difficult. Even simple tasks can seem impossible. We often think that if we could just change our thoughts, we would feel better. We wait for a moment when everything feels right, hoping that this will help us overcome our depression. But in reality, the way to overcome depression is not through thinking, but through taking action, especially actions that reflect our values.
When we talk about “acting out of our values,” we mean making choices and taking actions that reflect what is truly important to us. Values are the principles and beliefs that guide our lives. They are what matter most to us, whether it’s family, creativity, honesty, or compassion. Living in accordance with our values gives our lives meaning and purpose.
Take Scarlett, a talented artist who values creativity and expression. For months, Scarlett has been struggling with depression. She finds it hard to get out of bed, let alone pick up a paintbrush. She spends her days thinking about how much she wants to create art but feels paralysed by her depressive thoughts. She waits, hoping that one day she’ll wake up feeling better and be able to paint again. But that day never seems to come.
Scarlett’s story is common. Many of us with depression wait for the right feelings to come before we take action. We think, “Once we feel better, we’ll do the things we love.” But depression often doesn’t lift on its own. The fog doesn’t clear without some movement. What Scarlett needs, and what many of us in similar situations need, is to act despite the depression. She needs to pick up the paintbrush even when she doesn’t feel like it.
Taking action can be incredibly challenging when we’re depressed. It’s like trying to run a marathon with weights strapped to our legs. But every small step counts. When Scarlett forces herself to paint, even if it’s just for a few minutes a day, she starts to reconnect with her values. Each brushstroke is a tiny victory over the depression. Over time, these small actions can accumulate, leading to more significant improvements in her mood and overall sense of well-being.
This concept is supported by a psychological approach known as Behavioural Activation. This approach suggests that increasing engagement in valued activities can help reduce depression. When we engage in things that align with our values, we create positive experiences and feelings that can lift our mood.
Remember, acting on our values doesn’t require big actions or grand gestures. It can be as simple as spending five minutes a day doing something that matters to us. For someone who values connection, it might mean sending a text to a friend. For someone who values health, it could mean taking a short walk. The key is consistency and intention.
Moreover, acting out of our values helps to build momentum. The more we engage in valued activities, the more we experience moments of joy and fulfillment. These moments, however small, can start to chip away at the depression. It’s like planting seeds; with time and care, they grow into a garden.
Another benefit of acting out of our values is that it helps to break the cycle of negative thinking. Depression often fills our minds with negative thoughts. When we focus solely on our thoughts, it’s easy to get stuck in a loop of hopelessness and despair. But when we shift our focus to action, we can disrupt this cycle. We prove to ourselves that we are capable of doing things, even when our minds tell us otherwise.
Returning to Scarlett, once she starts painting again, she might not immediately feel better. But over time, she might notice small changes. She might feel a spark of joy while mixing colours or a sense of accomplishment after finishing a piece. These moments can remind her of what she values and what gives her life meaning. They can help clear her mind, even if just a little bit at a time.
In conclusion, overcoming depression often requires action, not just thought. By taking steps that align with our values, we can create positive experiences and break the cycle of negative thinking. It’s not about waiting to feel right before doing something; it’s about doing something to help feel right. The journey may be slow and challenging, but each step forward is a step towards reclaiming a life that reflects what truly matters to us. So, if we or someone we know is struggling with depression, remember the importance of action. Even the smallest step can make a difference.
If you or someone you love is struggling with depression, you don’t have to go through it alone. At My Practice Counselling Melbourne, Jonathan Riley and our team are here to help. Reach out today to start your journey toward a healthier, happier life. Contact us now to book an appointment.