Cognitive Behavioral Therapy // Increasing Activity Levels
Cognitive Behavioral Therapy // Increasing Activity Levels
So far I’ve been relatively successful with managing my negative thoughts and sticking to the schedule that I've made.
The next step is to increase my activity levels.
Low mood and depression can decrease the desire to do things that you once loved doing and can actually leave you not wanting to do anything at all.
Avoiding activities and interactions with others can lead to a vicious cycle of not being active because you feel low, then feeling even lower because you aren't active.
If I’m not careful, I will sit on my couch with my laptop working on music or Steemit the entire weekend without leaving the house at all so this is going to be a challenge for me.
My friend @clayboyn made this meme of me which pretty much sums me up.
There are 5 Steps to Increase your Activity Levels
Step 1 is to make a list of daily activities.
These activities can be divided among 3 basic categories:
- Routine
- Necessary
- Pleasurable
Step 2 is to create a master list of all activities from your 3 categories as a hierarchy, listing them from difficult to easy.
Step 3 is to use a designated activities diary and start scheduling activities. It's best to start with easier activities so that you can feel more successful and also so that you don't get overwhelmed.
Step 4 is to complete each activity and record them in your diary.
Step 5 is to review on a weekly basis.
Take notes on how you felt when completing each activity. Did your mood increase? Which activities caused anxiety? Were there any activities that you couldn't accomplish? Are there any adjustments you can make in order to more easily accomplish them? Are there any activities that you want to add to your list?
Thanks for your support and have a lovely day.
That was exactly what I needed to read. Thank you for sharing!
I'm happy to hear that, thank you!
I can really identify with this. I've been struggling with this for the past couple of weeks...
Me too!
I spend soooo much time on the computer and justify it as "working". Thank you for the reminder to get out and about once in a while!
You're welcome, I know what you mean!
< It's best to start with easier activities so that you can feel more successful and also so that you don't get overwhelmed.>
I run a Startup and making progress is very demanding and I came up an idea to make easier activities. One is I planted tomatoes 🍅: yes, they grow quickly and show results. Second is fishes - they also grow, increase their colours, become beautiful etc. on a daily basis I see positive things and lot of things happening. Just my thoughts
Great ideas thanks!
I love fish.
:-)
Beta fish is low maintenance and long lasting ... Guppy will have lot of offsprings ... just in case you dont know
This is where I am at right now pretty much! Spot on. I need to create a routine and stick to it. I have just been doing things that raise my dopamine levels while avoiding necessary steps in my routine. Nothing new. Which means, time to try something new and switch things up.
the info-graphic missed melatonin IMHO
Oh wow that's a helpful graphic. Interesting that all 3 raise with Love.
I need to stick to routines as well, it's been challenging.
I know what you mean.. I find myself on the computer way too much. Something I'm working on for sure. Nice post.
Thank you! I know, I have to try to get outside more!
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Cognitive behavioral therapy focuses on changing the thoughts of boredom or the lack of desire to do something, so that there is a different behavior, if someone has a major depressive disorder that does not work and that does not wash, does not come, and much less he will leave his house. We would start by working on the value that you attribute to your person, to be human, work on self-esteem and then generate a social support network and these people help you to carry out activities that shape your daily life and recreation.