“Objects at rest tend to stay at rest, and objects in motion tend to stay in motion” is a well-known physics principle. Humans also resist change. When we have depressed feelings, we tend to slow down, and it can be challenging to get moving again and make change happen. Combine life stresses with a worldwide pandemic that has been going on for over a year, and you have the makings for a depressed mood. Many people feel like they are stuck in the weeds and having a hard time getting out.
The thing with a depressed mood is that even though external factors and brain chemicals may cause it, it is up to us to take the steps to get moving again. I think of a depressed mood like a boulder stuck in the muck and the weeds. Once it’s been sitting there for a while (a day, a week, or a month), it can get stuck. That boulder starts feeling pretty comfy in the ditch in the weeds and mud. It might even begin to grow moss on it. That boulder isn’t going anywhere without some effort.
So, we have to start rocking that boulder forward and backward. We need to clean off the mud and the moss that has begun growing and get it rolling again down the hill. Sometimes, it feels like it takes superhuman strength to get it moving. And that isn’t true; depression makes it feel that way. Depressed thoughts and feelings have an uncanny ability to make you feel like it would be completely impossible to take any actions that might help.
Here are some tools to get that boulder (a metaphor for you) out of that muddy, weed-filled ditch (a metaphor for a depressed mood). Try these actions— a few one day, a few more the next day. Rinse and repeat!
Tools to Get Moving Again
Acceptance
- First, accept that you are in the ditch.
- This is not the time to beat yourself up. Notice without judgment. Awareness is the first step toward change.
Micro-Movements
- Complete small tasks to get things moving.
- Focus on a few tasks each day to gradually build momentum.
Exercise
- Set out clothes and sneakers so you’re ready when the energy hits.
- Go for a walk around the block.
Food
- Add an extra fruit or vegetable to a meal.
Mental Health Breaks
- Take an hour off social media or video gaming and go outside.
Sleep
- Prioritize sleep by establishing a consistent schedule.
Socialization
- Reach out to one person you haven’t contacted in a while via text, call, or message.
Self-Care
- Take a shower, wash your sheets, or pay a bill.
Give Back
- Do something kind for someone else: help a neighbor, compliment someone, or buy coffee for the person behind you at the drive-through.
Gratitude
- Write down three things you are grateful for on paper.
Spirituality
- Try one guided meditation or prayer. Insight Timer is a free app for guided meditations.
Creativity
- Go for a walk and take pictures, knit, write, paint, or do any creative activity you enjoy.
Using a Lever
Sometimes, we need external help to move that boulder:
- Talk to a trusted friend or family member for motivation.
- Invite someone to exercise with you or watch your kids while you take a self-care break.
- Do something that positively shifts your mood, like watching an inspiring movie.
Ask for Professional Help
Sometimes professional help is necessary:
- Medical provider: Discuss your depression and ask if medication could help.
- Therapist or counsellor: Get a referral from your doctor, friends, or family. Clear Water Integrated Health is a good resource.
- Crisis situations: If you feel suicidal, go to your nearest Emergency Room or a clinic offering same-day crisis appointments. Don’t wait—get help immediately.
The Bottom Line
You can start to feel better. Small steps today give you momentum for tomorrow. Remember: you are worth the effort. You matter.
