Depression Haven

[magiccat28]

Is depression getting in the way of your life tasks???

Take a step forward!

Join others as we commit to accomplishing one task that we have been avoiding. It may be opening up the stack of bills on your counter, calling a family member, running an errand, or anything else that seems to stay on your to do list. (Maybe you've been avoiding making a list and that's your task!) This can be as simple or complex as you desire. And no shame involved! We all do it!

Here's what you do. Leave a reply to this announcement committing to your task and naming it. Others can respond and give you a little extra boost of enthusiasm. Make sure you also leave a reply stating when in the month of February you have completed this task. Yes, there is a deadline!

On Tuesday, February 9, 1 pm CST time or 7 pm UK time, you may come to the DH Special Topics room for discussion about understanding procrastination and formulating strategies. Come prepared with your ideas! Hope to see you there! magiccat28

[magiccat28]

I'll be working on my car... got a lot to do with it. First.. need to clear out loads of teaching materials in it that i've been carting around. 2. Need to really wash it inside and out. 3. Time for the inspection and registration renewal. 4. Get the oil changed. Ugh! Hope i'm not committing to much but it's gotta be done. And if i do, I'm gonna reward myself with a road trip! Whoo hoo!

[George93]

Once my exams finish (Jan 25th) I want to get back to my rugby club gym twice a week, try and find a way of channeling my feelings into a little more channelled agression and hoping it will help. Aswell as bulking up. Going to take a long time though

[magiccat28]

Sounds great, George! I'll be checking in to see how it's going! And if you can get into a good habit before classes start up again that'll be much easier to continue I would imagine!

[Un4given1]

Yesterday I cleaned my room, which REALLY needed it. I have other rooms which are in serious need of attention, the back bedroom will be my next target... this room is basically being used a storage space ..... so you can imagine the goodies I've got laying around in there. Not to mention it seems to have been a great hiding place for the extra loads of laundry I haven't been up to dealing with. Anyways... this is my next goal... not that I don't have other things I've been putting off.... BUT BABY STEPS HERE!!!

Wish me luck!

[jen1984]

I've had an acoustic guitar that has been sitting few years, so I'm gonna actually start playing it

[jen1984]

UPDATE: I bought new guitar strings, magic!!!!!

[patheticpoetic]

i didn't see this until today, but interestingly enough i just did this!!
yesturday i just decided to get my act together and finally did my paper work for university in november.
huge relief.

[George93]

Update:
Started fitness training weekly on tuesday, with rugby on weds and sunday
Have cup games coming up on sunday and wednesday which im looking forward to instead of avoiding
And although i hate doing the training i feel great once it is done,

Gym training coming soon

[magiccat28]

First of all a great big thank you to everyone who participated in this chat today. We had a good turnout.. being 10 and 12 and I received a lot of positive feedback that you all would like to continue this venture.

For those of you who were not able to make the chat, i'm providing my notes and outline.. as well as people who were present who would like a copy. The resource i used for the information is a book called "Do It Now! Break the Procrastination Habit" by Dr. William Knaus. Today's topic came from chapter 11: Discomfort Dodging and Procrastination. Where we had stops for discussion i will add these in here so you can ask yourself as you read through the notes.

!. Discomfort dodging... As depressed people we often avoid activities that are uncomfortable or bring discomfort.. be cause we are already feeling fairly misserable. In the meantime we will substituate something else for the priority activity --- a process that creates only temporary relief but does not address the underlying issues of your procastination. Ask yourself now... what activities do you use to avoid the discomfort of activities you need to do... computer time, video games, crafts, even chat room?

2. When we are afraid of the discomfort involved in completing an activity, our fear interacts with our self-doubt. as we tell ourselves that we cannot withstand the stress involved. Then we procrastinate which culminates in even more intense feelings of guilt, because as time passes and tasks are put off, we cause even more problems. We incovenience people, we have a lot of explaining to do, we talk down to ourselves for avoiding, and then we repeat the vicious cycle.

3. One of the first steps to being able to tolerate discomfort and to move forward is to take a different understanding of our feelings. In therapy we are told to honor our feelings.. but there are times that can go to far. If you are hungry, you eat. If you are tired, you sleep. If you are uncomfortable, you procrastinate. But when these behaviors are taken to the extreme, you may need to restrict some of your desires. So ask yourself now... how can you decide whether or not to act on a feeling you have?

4. When you do have a negative feeling.. what do you do with it? Sometimes we tell ourselves that we have to get rid of the feeling.. but this can only escalate the misery. Or we flat out deny the feeling which can cause anguish. What we need to do is find a way to aceept our feeling of discomfort, tolerate it, and create a plan for completing an activity despite the negative feelings attached.

5. Right now think of a few accomplishments that gave a a sense of satisfaction. What elements did they have in common. Assess the effort they required. One strategy is to remind ourselves of these accomplishments as a way of reminding ourselves of how we get through difficult tasks.

6. There are all different types of discomfort associated with tasks we avoid. But we're going to focus on two here : frustration and anxiety. If you have a low tolerance for the frustrations of daily living, procrastination is sure to follow. Sometimes we view a situation as frustrating when we cannot get or do what we want. We may then magnify the tension by overdramatizing the feeling, stewing, and putting off any unpleasant activities associated with the experience.

7. Another form of discomfort comes as anxiety. At these times we are not able to see tasks as opportunities but rather as something ominous and threatening. Anxiety that continues over a long period of time can become so routine that you cannot imagine feeling any differently. You being to focus on the symptoms of your anxiety, rather on the problem itself, and you ae left feeling inadequate and hopeless.

8. In comes depression..... the big blue beast. There are two basically two different types of depression and you may have a combination of the two. In a phsyiological depression you have a biochemical or neurochemical imbalance which fosters a listless feeling. What can happen is you begin to interpret this listless feeling to mean that you are completely void of energy and helplessly doomed to ineptness.

9. Psychological depressions are triggered by external life events.. such as job loss or life stress. With this comes a lot of self doubt and negative self talk. You may be telling yourself that your situation is hopeless. You are helpless to do anything. That you just cant handle the effort you need to pull yourself out of this malaise.

10. The key to combatting the depressive procrastination is beginning to empower yourself and challenge your feelings of hopelessness. Think about it logically. If you are helpless, there is nothing you can do to change and you will live a live without the opportunity to exercise any choice. Is that even possible or logical?


Given all this information.. here are some strategies to work with...

a. Begin to challenge your irrational beliefs about your helplessness. Liberate your mind! Replace these thoughts with positive thoughts that you can handle it.

b. When you are anticipating an uncomfortable activity, think through the worst case scenarios. Come up with solutions to these. Find a way to realize that even if the worst happened, you will be okay.

c. Spend some time visualizing and meditating on your discomfort to build up your tolerance to it. Where do you feel it in your body? Try to sit with it for 15 min and then come out of it. Begin to see that you can be uncomfortable and still be okay.

d. Consider your accomplishments. Remind yourself of the things you have gotten through and the tough things you have had to endure. See how that is a part of who you are at the core.

e. When you feel the negative thoughts coming into your head, find an alternate course either by self affirmation or thinking of happy, pleasant things. This takes dilligence.

f. Exercise. I know this one can be a least favorite for everyone but it does two things. One is it produced endorphines to help you combat depression symptoms. It helps you get more energy. But also it helps you get a better handle on stress. And is one way to work out that frustration and anxiety!

g. Finally, have patience with yourself. Don't give up because you've had a bad day.. Do the best you can. Some days you may only get a couple things done. That is sure better than nothing. And other days, your mood may be a bit higher and you may feel more energy. Utlize those opportunities to your advantage. But whatever you do, if you feel yourself falling back.. do not start the negative self talk or the vicious cycle of procrastination will begin again.



That's all i have on this topic. Next month we will choose another way at looking at the core of procrastination and come up with some more strategies and food for thought! I do hope to see people committing to someting on the thread here to getting done .. particularly something that may make you uncomfortable and let us cheer you on!!!!

Blessings to all!

[zoo]

Wow Magic, that's excellent! I couldn't be there but I'm glad you decided to post it, thank you so much for sharing <3


-Zoo
_________________
"Love all. Trust Few. Do wrong to no one." - Shakespeare

[Sara54]

To take my mother furnishing shopping before sale ends Feb 15th. I've been trying to do this for a month now and I can't get out the door!

Thanks for doing this MC! This is a very very good idea.

Sara54

[muon1937]

ok, only a small thing, but i am going to phone my mum