In my clinical practice, I work extensively with anxiety-spectrum problems and depression. One of the most frequently encountered and difficult barriers to overcome in treatment is inaction. Significantly diminished behavioral action or complete avoidance represent part of the scaffolding that holds both anxiety and depression in place. The more inaction occurring the more likely the symptoms of either anxiety or depression worsen and the longer this goes on the more difficult it is to feel better.
With anxiety-related disorders (generalized, social, specific phobias, OCD, panic and PTSD), there is a strong inclination to avoid as a way to cope. For the anxious individual, it just seems counterintuitive to move in the direction of something distressing. With depression, inaction shows through isolating behavior and minimal social engagement as well as a general pulling back on the day-to-day activities including self-care, exercise, work, hobbies, etc. For the depressed individual, it seems to take too much effort and won't matter if he or she does something.
Although inaction originates for different reasons in anxiety-related disorders and depression, the result is the same: an increasingly constricted life in which important needs for health and wellbeing are not being met. Given the deleterious effects of inaction, it is not surprising that action is at the top of the list of things to begin focusing on to promote improvement. Behavioral action helps by restoring functioning, promoting basic and essential needs being met, relieving boredom, and providing the direct experience that life can get and be better.
As simple as this sounds, it is not easy for anxious or depressed individuals because of the cognitive resistance that ensues at the mere discussion of taking actionable steps. An anxious individual does not want to lean into whatever they are afraid of for fear of some degree of horrible and awful consequences and a depressed person is combatting a heavily pessimistic if not hopeless outlook combined with the lethargy and lack of pleasure/interest.
Despite the inherent difficulties of promoting action as one of the first strategies for both anxiety-related problems and depression. In therapy I promote the notion that some is better than none, meaning that any action is better than no action. There is no small action that doesn't count. Although it is recognized that it is insufficient to be content over the long haul with baby steps, the point is to start somewhere and build. I have never failed to see improvement when action begins, and the more an individual is willing to engage in actions that serve their needs and priorities, the more improvement follows.
If you are anxious or depressed, do a quick inventory of what you are not doing. Next, identify on paper at least one action you can take today that you have 90% confidence you will do--microscopic as it might be, and do it. "Trying" doesn't count as this just keeps you from committing to act. Instead, pick something you can commit to. When you think about doing it anticipate your brain coming up with objections and warnings because it has negatively adapted to avoidance of action and thinks it's helping you. Take your action anyway and notice how it goes. It won't be a miracle cure but you will be voting for yourself and one step closer to improving. Your brain may want to criticize, berate, minimize, guilt, or indulge in self-doubt because it always has something negative to say when you are depressed and anxious.
The next day repeat by adding another action and keep track of how you are building each day, all the while reminding yourself that some is better than none.
With anxiety-related disorders (generalized, social, specific phobias, OCD, panic and PTSD), there is a strong inclination to avoid as a way to cope. For the anxious individual, it just seems counterintuitive to move in the direction of something distressing. With depression, inaction shows through isolating behavior and minimal social engagement as well as a general pulling back on the day-to-day activities including self-care, exercise, work, hobbies, etc. For the depressed individual, it seems to take too much effort and won't matter if he or she does something.
Although inaction originates for different reasons in anxiety-related disorders and depression, the result is the same: an increasingly constricted life in which important needs for health and wellbeing are not being met. Given the deleterious effects of inaction, it is not surprising that action is at the top of the list of things to begin focusing on to promote improvement. Behavioral action helps by restoring functioning, promoting basic and essential needs being met, relieving boredom, and providing the direct experience that life can get and be better.
As simple as this sounds, it is not easy for anxious or depressed individuals because of the cognitive resistance that ensues at the mere discussion of taking actionable steps. An anxious individual does not want to lean into whatever they are afraid of for fear of some degree of horrible and awful consequences and a depressed person is combatting a heavily pessimistic if not hopeless outlook combined with the lethargy and lack of pleasure/interest.
Despite the inherent difficulties of promoting action as one of the first strategies for both anxiety-related problems and depression. In therapy I promote the notion that some is better than none, meaning that any action is better than no action. There is no small action that doesn't count. Although it is recognized that it is insufficient to be content over the long haul with baby steps, the point is to start somewhere and build. I have never failed to see improvement when action begins, and the more an individual is willing to engage in actions that serve their needs and priorities, the more improvement follows.
If you are anxious or depressed, do a quick inventory of what you are not doing. Next, identify on paper at least one action you can take today that you have 90% confidence you will do--microscopic as it might be, and do it. "Trying" doesn't count as this just keeps you from committing to act. Instead, pick something you can commit to. When you think about doing it anticipate your brain coming up with objections and warnings because it has negatively adapted to avoidance of action and thinks it's helping you. Take your action anyway and notice how it goes. It won't be a miracle cure but you will be voting for yourself and one step closer to improving. Your brain may want to criticize, berate, minimize, guilt, or indulge in self-doubt because it always has something negative to say when you are depressed and anxious.
The next day repeat by adding another action and keep track of how you are building each day, all the while reminding yourself that some is better than none.