Learn how to manage your anxiety and depression
It is good to have fun. Have fun! People with mood disorders often become engrossed in the past, their disorder and relationship problems. They tend to ruminate about negative thoughts running over and over. Recreation and exercise (especially walking) are good for depression and anxiety and are a great distraction when one is experiencing symptoms. Any physical activity is likely to be therapeutic. Distraction from symptoms is an important coping skill. The tendency to isolate and withdraw also need to be overcome. The Internet, video games, TV or reading generally do not qualify as distraction for most individuals.
Lack of motivation is often a direct result of a mood disorder. If you wait to feel motivated, it may never happen. Walk 40 minutes per day at least 3-4 days per week with your doctor’s permission. Pick your days and let the day of the week make the decision for you. Do your chores and exercise on the days you have picked to do them. Try to have at least one social activity per week. Plan to have fun. Adding structure to your life addresses many common symptoms of a mood disorder but especially lack of motivation.
- 40 minutes of cardio exercise, 4 times per week (doctor permitting).
- Have at least three social activities per month.
- Get a hobby.
- Take your medication as prescribed.
- Abstain/limit drug and alcohol use.
- Be consistent
Medication compliance is a huge part of symptom management. If you are having an issue with your meds, contact your doctor or go to the ER. If you can’t limit your alcohol use to 2 drinks twice per week then you shouldn’t have any. Seek professional help.
This material is meant to be used in conjunction with psychiatric treatment, medication when necessary, and supportive therapy. Always share this material and your questions about this material with your doctor and therapist.