Some days it's harder than others to get up and get things done. This is a guest blog post by Tifa Strife, talking about this subject. For more check out her Word Alchemy website!
DBT Skill for Encouragement
Getting From Zero to One
Discover more about Dialectic Behavioral Therapy (DBT) here.
If you are like me, you struggle with motivation, even with the things you love.
You aren't lazy.
Depression has many side effects, including a loss of interest in engaging with life. My primary therapist is always quick to remind me that getting from zero (sitting on the couch or in bed depressed) to one is often the most challenging part. This doesn't have to be huge! Think about something important to you, and then choose one small thing to take you in the direction of it. Maybe it's showering before work because it makes you feel more confident. A small activity that helps to go from inaction to action. Some people benefit from counting down. It sounds silly, but it works well for me on gloomy days. I count back from 3, and the deal I have with myself is that no matter how hard it is, I get up on 1. Always. If this doesn't work for you, no worries; there are plenty of tactics out there to get from zero to one.
If you are on Mark's blog, chances are, you want the motivation and discipline to build a better life for yourself, so don't worry about it being silly or hard to explain. Whatever your go to is for getting up, do that. If it's something you've never done for yourself, there are plenty of varied activities available online to try.
I have another one.
A personal one.
On days when the depression is especially bad, I have this reoccurring thought I use:
As a disclaimer, I am taking Frost's words slightly out of context. However, my older brother loved Robert Frost and often quoted his work to me in letters. As an encouragement to keep going, follow the things I believed in, and know I could be whatever I wanted to be if I worked at it. My brother is no longer here, but his words and quotes are always in my mind. When I hear his words, I think of him, and it makes me believe in myself. It helps me feel happy instead of sad when I remember him, which lifts my depression ever so lightly.
For me, this quote is my zero to one.
Find your zero to one—it can be anything—and then live. Remember, my dear, you are never alone.
-Tiff
