Depression, like all mental illnesses, can manifest differently in each individual. However, a common and pervasive symptom of depression that many grapple with is fatigue and a general lack of energy. The paradox lies in the recommended self-care actions, such as exercise and socialization, which can elevate mood and increase energy but also demand energy themselves.

This begs the question: How do I get the energy to do the things that'll help give me energy?

Let's begin by acknowledging that different activities give us varying levels of satisfaction and take different amounts of energy to perform. 

Reflect on activities that feel less draining versus those that demand more effort. Rank your self-care habits in order, from least to most exhausting. Start with the ones that feel more manageable and gradually progress to more energy-intensive activities. Remember, perfection is not the goal; even a brief, imperfect attempt is a step forward.

For example, if you used to enjoy a 30-minute walk, but are struggling to get your shoes on, I encourage you to walk around your house for just a minute. If you can get your shoes on, pick a time (like 5 minutes) or a destination, like the stop sign or mailbox on the corner. Some movement, no matter how small, is better than none. Exercise can help to ease depression symptoms.

Consider contextual factors like time and prior events influencing your daily energy levels. So, try to schedule both your essential activities of daily living and your self-care activities during your optimal energy periods.

Do you find yourself setting goals for later in the day or tomorrow, only to avoid the task when the time arrives?

Intentionality is key. Whether planning tasks for later in the day or the next, approach them with purpose. A sense of accomplishment has been shown to be effective in coping with depression. 

Define your reasons for engaging in self-care. What makes these actions significant to your well-being? Write down your intentions and revisit them when motivation wanes. Staying connected to the purpose helps commit to action.

Some questions to reflect on when trying to commit to an action:

Why is your self-care action important to you? How does it get you closer to a better state of mental health? If I woke up tomorrow, what things would I be doing that would let me know I'm feeling better? 

Depending on the contributors to your depression and its manifestations, various factors may drain your energy. For instance, persistent overthinking can lead to mental exhaustion. Additionally, environmental elements like the individuals you surround yourself with and the nature of your interactions with them can also play a role.

Identifying and addressing these energy-draining factors, along with reflecting on unmet needs and contributors to negative symptoms, can pave the way for exploring strategies to boost your energy levels. For more insights on practicing non-judgmental listening, check out our related blog post.

Depression management requires consistent effort, and progress may seem elusive. We recognized that reading blogs and learning coping strategies can often make it seem like it is a simple process, while in reality it can be rather challenging.

 You are doing well in seeking knowledge and striving to feel better.  If you feel like nothing is helpful keep in mind that different strategies work for different people in different circumstances. 

You can maintain hope and belief in yourself, by looking for exceptions to this current feeling: when is a time that you have felt hopeful for the future? Can you remember times when you felt differently from how you do now? If not, that is okay too! Depression can make difficult to recall those moments.

Remember, progress is a journey unique to each individual, and seeking help is a sign of strength and self-care. You are not alone on this path. You are welcome to book a free consultation at Garden of Wellness Psychotherapy.