“Wax on. Wax off.” We remember Mr. Miyagi’s famous words to Daniel in the classic 1984 movie, The Karate Kid. Daniel was annoyed that he would be asked to do such menial tasks, but he soon found that it trained him to have the exact movements he needed to deflect blows from an opponent in a fight.
Creating and prioritizing a routine can have a similar effect on fighting symptoms of depression. A habitual routine can help with overwhelming feelings as it requires less mental energy when things are predictable. For example, having a morning routine can help you overcome the desire to stay in bed when you already have a plan for what you will be doing next instead of trying to find the motivation to figure out what you should do first and then do it. Many times, that first step is the hardest. With a routine, that first step is already decided.
Often, getting out of that initial head-space and atmosphere can help slowly improve your mood. For example, practicing personal hygiene and getting dressed can give you a sense of purpose for the day. Reading your Bible and spending time in prayer can readjust your thinking and focus. Treating yourself to a delicious and nutritious meal can remind you that you are valuable and what you do matters. Getting your daily exercise can help you get some much needed fresh air, sunshine, and endorphins.
Occasionally, there are those days, where hard thoughts and emotions need to be processed. Having a routine can help with knowing when and where you can cut things from your day if you do need to take some time to feel your feelings. It can also limit your time in that space and force you to move on to the next thing, giving that time your focus and potentially preventing you from letting your thoughts spiral.
If you have the tendency to feel down, especially in this season of quarantine, make your life more predictable and train yourself to have the movement necessary to deflect blows from those symptoms of depression.
If you are experiencing some of these symptoms today and you do not have a daily routine that you are abiding by, may I recommend sitting down with your calendar or your to-do list right now and etching out your time for a predictable day. Then you can focus on smaller do-able tasks that are less overwhelming.
Elements to consider when creating a routine:
consistent sleep and wake times
time to worship, read, and pray
meal prep and groceries
exercise
social time
down time
Sabbath
If you experience these symptoms for two weeks or more, please contact your doctor and a therapist.
If you have an immediate plan to commit suicide within the next 24 hours, call the hotline at the bottom of this page or go to the nearest Emergency Room immediately.