Environmental Factors in Depression & Goal Setting

Things in our environments affect us, therefore, we can affect how we feel by altering things in our environment. Things can be physical items in our surroundings, such as furniture, decorations, wall colors, clothing, pets, people, food, books, movies, etc. You don't have to paint your walls to change your mood (although that's one way to do it), you can make small changes by adding touches of color in your room/home with flowers, posters, curtains, etc. Here's a link to an article about the relationship between color and mood: http://living.health.com/2008/04/21/boost-your-mood-with-color/

When we're depressed, it's difficult to pull ourselves out of the void, but as with anything else, it's easier if we take it one step at a time. Small successive changes can add up to major differences. It usually helps to make a plan containing several small achievable goals that can be broken down into manageable tasks. It's important to keep the goals short & achievable, so you don't get discouraged. Cross them off the list once they're completed, so you can see progress. We're often so used to completing tasks by rote, that we aren't even aware of all the small steps involved in the process. For example, one goal might be to do the laundry. Here's a breakdown of steps that might be involved in the process of doing laundry.

GOAL - DO LAUNDRY

Steps involved (assuming you have your own washer/dryer at home & are doing 2 loads):

1. check to make sure you have laundry detergent, dryer sheets, etc.

2. look around the house & gather all items to be washed

3. sort out according to color/type of cycle needed

4. wash the first load

5. when first load is finished, put in dryer, or hang to dry.

6. put second load in washer

7. when second load is finished, take first load out of dryer & replace with second load.

8. fold/put on hangers first load of laundry

9. either put away first load, or wait until all loads are finished, then put away.

Obviously, the breakdown for doing the laundry is very simplified, which is done to show how many smaller tasks are involved in one of our daily/weekly chores. When we're depressed, chores sometimes seem insurmountable, but breaking them down can help us to not become overwhelmed.

Inability to complete household chores can often lead to disorganization and clutter. Disorganization and clutter can then leave us feeling stressed, out of control, and depressed. It's possible to overcome these feelings by taking control through goal setting. Here's a link with some tips about clutter and depression: http://www.cure-your-depression.com/clutter-and-depression.html

If you're feeling overwhelmed and tend to isolate yourself at home, try making small changes. Open the blinds/curtains, to let in the natural light. Sunlight helps our brains produce a neurotransmitter called Serotonin, which affects our mood in a positive way. Walk outside to pick up the mail, sit outside while going through the mail or reading a magazine, spend a few minutes daily outside watering your plants, walking yours or a neighbor's dog, etc. Here's a link that describes the relationship between sunlight and Serotonin:
http://www.docguide.com/news/content.nsf/news/8525697700573E1885256C86003D5B1F

Research has confirmed that there is a relationship between humor and decreased depression, anxiety, and pain. Video games are also a good distraction from pain. Below are some movies I watch that help when I'm feeling down, and I've also showed some of them during therapy groups, with good success. Create your own list for those times when you need a lift.

Joe vs. The Volcano

Just Married

Sydney White

Mumford

Next Stop Wonderland

The Secret Garden

Uncle Buck

Hitch

Any of the Vacation movies

Horror and action movies are also great for changing moods/distraction.

Here's a link for an online recovery group that uses movies to help relieve depression and maintain sobriety. http://www.soberrecovery.com/forums/mental-health/100230-movie-club-against-depression-part-ii.html