The potholes of depression can sometimes be avoided, but most often they can't. One moment I'm fine, but then I drop. If you struggle with depression, you know what I mean. And I never know how deep each pothole will be, especially when it's been raining and those water-filled potholes are camouflaged. I have pretty good shock absorbers in my mental health tool kit, skills like exercise, sleep regimen, gratitude, radical acceptance, "meditation" (I do a Christian version of this), and more. I describe these practices in other blogs. But sometimes my shock absorbers "bottom out."
If I haven't blogged for a while, it's not because I've been busy. Okay, I have been busy. In fact, my busy-ness may have contributed to the onset of a fairly deep depression. How I wish there were foolproof remedies to lift me out of those depression "ruts" and back onto smooth footing. But absent any "silver bullets," there are some strategies that can help, at least for me. One of these is the practice of opposite action.
Opposite action comes from dialectical behavioral therapy. It's a skill that involves choosing to do exactly the opposite of what your emotions tell you to do. For example, one of my "tells" during depression is what the experts call anhedonia. The word comes from the Greek for "no pleasure." I find I have no appetite for things I usually enjoy and often describe this state as, "Nothing tastes!" So what's the solution? I chose to do exactly the opposite of what I am feeling. For example, I am an avid reader of astronomy news. I love to experience, at least second hand, the latest developments in astronomy. After all, as a Christian I believe that "The heavens declare the glory of God, and the sky above proclaims his handiwork." (Psalm 19:1) So when I am down and least "hedonic," I force myself to read those astronomy magazines and websites. Alongside other skills in my tool kit, I find opposite action to be quite effective in righting the ship when I've stumbled into one of those watery potholes.
So here's what I suggest. When you are "up," make a list of all the things you enjoy doing. Then, when you are down, pick one item on that list and force yourself to do it. You may find that opposite acting leads to opposite (healthy!) thinking and feeling.
Blessings!
The Christian Bipole
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