Depression, a disease most often associated with excessive feelings of sadness and depression. However, we still rarely realize how many aspects of our lives can be difficult when we struggle with depression.
Research suggests that depression may make it difficult for us to function in areas that can be divided into three main groups: daily routine, pleasurable activities, and necessary activities (Wells, K.B., Stewart, A., & Hays, R.D. 1989; Hays, R.D., Wells, K.B. , Sherbourne, C. D., & Rogers, W., & Spritzer, K. 1995). Daily routine include, for example, taking shower, preparing meals, eating, and taking care of the house. Pleasures are nothing more than activities that can give us an injection of positive energy. Necessary activities include, for example, taking medications, visiting doctors, and paying bills. Routine and necessary activities often overlap.
If we lack balance between these aspects, it will be difficult for us to maintain good mental health. When we neglect routine and necessary activities, we will begin to feel pressure and fear of unfinished business. You will feel overwhelmed at the thought of how many things you have to do. This will only deepen the depression. If there is a lack of pleasure in our everyday life, routine will inevitably overwhelm us.
The trap with depression is a lack of motivation to navigate between these activities. It's hard for us to maintain balance and take care of our functioning when we feel overwhelmed by things that depression makes difficult.
How to deal with this? Gradually and without pressure. Sit down with a piece of paper and think about what things you have been putting off to do. Make a list. Divide the activities into appropriate groups. For each activity, write down the level of difficulty it causes you. Remember that depression can make even simple activities seem very difficult. So don't judge yourself, don't be angry that simple things will be more difficult now. Once you have determined your level of difficulty, start working on matters that will be easier for you to deal with. Slowly increase the difficulty and number of activities in a given week. Also remember to choose activities from each category.
Author: Dominika Olesiak
References
Wells KB, Stewart A, Hays RD, Burnam MA, et al. The functioning and well-being of depressed patients: results from the medical outcomes study. JAMA 1989; 262: 914–919
Hays RD, Wells KB, Sherbourne CD, Rogers W, Spritzer K. Functioning and well-being outcomes of patients with depression compared with chronic general medical illnesses. Archives of General Psychiatry 1995; 52: 11–19