Branch On The Vine

Even if you have never struggled with depression, you have probably experienced not wanting to do something that you know is good for you. 

This is a very common human struggle. The Apostle Paul describes it in Romans 7:15 as, “I do not understand what I do. For what I want to do I do not do, but what I hate I do.” 

Does anyone else find themselves doing things they hate instead of what they want to do with their time? 

When talking with patients who have depressive symptoms, one of the biggest complaints I hear is that they don’t have motivation to do what they want to do. This prevents them from getting their houses clean, maintaining their personal hygiene, being there for their loved ones, and other things that people who don’t struggle with depression might describe as normal, everyday tasks. 

Research shows that one of the best things you can do when facing a depressive episode is to continue to do the things you normally enjoy and things that are good for you. This is called Behavioral Activation which Psychology Today describes as, “Behavioral Activation (BA) is a form of short-term outpatient therapy that engages individuals in rewarding activities of their own choosing as a way to counter the negative feelings and withdrawal that are typical of depression. Increasingly, BA is being applied in the treatment of anxiety as well.” 

What are rewarding activities? These are the things that you normally enjoy doing and things that are good for your health. Some examples include:

• spending time with loved ones
• learning a new skill
• exercising
• attending a church service
• being outside
• eating healthy foods
• giving and receiving hugs
• art
• reading
• any other enjoyable, positive activities that cause the happy chemicals to be released in your brain

The goal of behavioral activation is to commit to doing these “rewarding activities” daily, every other day, or even weekly, (depending on the activity), to help retrain your body to find pleasure in them. 

Although this is something done in therapy, we can learn from the technique and apply it to our lives even if we are not currently in therapy. Psychology Today goes on to explain, “BA is based on the knowledge that inactivity leads to depression, which leads to more inactivity and deeper depression. BA provides a way of feeling better quickly, directly stimulating improvement in mood through action. In depression, people generally disengage from their routines and withdraw from their environment; as a result, there is no source of pleasant or rewarding experiences to draw on to motivate continued engagement. With BA, the activity itself generates changes in body physiology and chemistry that are mood-enhancing.” 

With that being said, this is not a promised quick fix for depression. Like any treatment for this illness, it still takes time to become effective. However, considering that it can take 6-8 weeks to see improvement from taking a medication, there is a good chance that behavioral activation would begin to improve symptoms before a medication may do so. I should also note that it will work more quickly for some people compared to others because everyone’s brain is different. 

Before moving on, I want to extend grace to the person reading this who is struggling with depression. Your lack of motivation does not mean you are lazy. It is a symptom of a disease process in your body. I recommend seeking therapy to help guide you through behavioral activation along with teaching you other skills that will help in your healing from depression. I also recommend seeking medical care to be evaluated and potentially prescribed a medication to help in your healing journey as well. 

Some symptoms of depression are:

• depressed, sad, irritable, or low mood
• lack of interest or pleasure in doing things you normally enjoy
• weight loss or weight gain
• change in appetite
• sleeping too much or too little
• moving slower than normal or fidgeting more than normal
• increased feelings of worthlessness or guilt
• deceased ability to focus
• increased thoughts about death, harming yourself, or ending your life (please seek medical help immediately if you feel that you cannot keep yourself safe)

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This technique of behavioral activation is a proven way to have better outcomes during and after depressive episodes. However, I think the principle of it can also be helpful for people who do not struggle with depressive symptoms. 

Behavioral activation is a form of self-discipline. It involves committing to doing things that are difficult with the goal of reaping a benefit long-term. It is a form of delayed gratification. Hebrews 12:11 describes it as, “No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.” 

There is also a verse that talks about how the Holy Spirit helps us overcome our fears and worries. 2 TImothy 1:7 says, “For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.” 

It is not surprising that behavioral activation and bringing discipline into one’s life are effective at treating depression and anxiety because God tells us this in the Bible. This is a classic example of science proving something to be true that God already stated. Discipline produces righteousness and peace. 

Discipline is discussed multiple times in the Old Testament, especially in Proverbs. Proverbs 10:17 says, “Whoever heeds discipline shows the way to life, but whoever ignores correction leads others astray.” The Bible paints discipline as a positive thing, whether it’s discipline from God, parents, or ourselves. 

So, how does this apply to people who are not experiencing depression or anxiety?

Maybe you’re like me, and you find yourself in a bit of a slump every now and then – lacking motivation to do the things that are good for you but not necessarily depressed. Self-discipline given by the power of the Holy Spirit can help you get back on track. 

I’m not recommending that you dig yourself out of the hole. I’m telling you to ask God for strength and discipline to get back on your feet. He has the power to help you do this! 

God convicted my heart about being in a slump earlier this month when reading Proverbs 31. This is a famous chapter that describes what a godly wife looks like. However, I think it applies to not only women in general, but it also has things that apply to any follower of Christ. A few verses that stick out to me are 25-27 which describe:

“She is clothed with strength and dignity; she can laugh at the days to come.

She speaks with wisdom, and faithful instruction is on her tongue.

She watches over the affairs of her household and does not eat from the bread of idleness.”

Proverbs 31:25-27 

Idleness. That’s not a word I use every day. Dictionary.com defines it as, “the quality, state, or condition of being lazy, inactive, or idle.” Yikes, I was definitely falling into that in my slump. Some examples of idleness that I struggle with and you may struggle with too are:

• Scrolling too long on social media 
• Procrastinating 
• Buying more than I need to online or in stores 
• Blaming others for my laziness 
• Neglecting to do what is good for me, such as spending time with Jesus, reading the Bible, eating vegetables, and exercising 

So if you’ve recognized you’re in a slump or are even experiencing a depressive episode or anxiety, where do you start on your journey moving forward?

First, I encourage you to start with prayer. Like I said before, ask God for help, and believe that He will give it to you. You can trust Him. He tells you that He will give you power, love, and self-discipline through His Spirit. 

Second, brainstorm 1-5 healthy habits that you would like to implement into your life. Below, I uploaded a habit tracking worksheet that you can print out and use to see your progress over a month. It is designed so that you can use it for any month. 

Here are 3 habits that I recommend:

1. Take time to spend with Jesus daily. 
2. Eat some vegetables daily – at every meal if possible. 
3. Move your body for 30 minutes daily. 

I find that these help me get back on track because they improve my spiritual, mental, and physical health. You can make them even more simple than this. You can start with just one habit, but I encourage you to seek the Lord and start. His mercies are new every morning, so while you’re still breathing, it is never too late to change your life. 

References

“Behavioral Activation.” Psychology Today, Sussex Publishers, LLC, 6 Mar. 2023, http://www.psychologytoday.com/us/therapy-types/behavioral-activation. 

“Idleness Definition & Meaning.” Dictionary.com, Dictionary.com, LLC, https://www.dictionary.com/browse/idleness.