5 Quick Habits to Combat Depression: Insights from a Psychologist

Depression often feels like a black hole that distorts everything in your life, making it hard to find pleasure in activities you once enjoyed. Dr. Ali Matu, a psychologist who has battled depression himself, offers insights and strategies to combat this pervasive issue. Drawing parallels to the daunting force of a black hole, Matu emphasizes the power of habits as a means to escape depression's grip. Despite the stronghold of depression, incorporating small, consistent habits can lead to significant improvements in one's mental health. Here are five one-minute habits that can help provide some relief from depression, no matter how severe it may be. Remember, while these habits might not cure depression, they can certainly make a difference in how you feel daily.

1. Clean and Tidy Up

The act of cleaning, whether it's taking a shower, brushing your teeth, or tidying your space, can significantly impact your mood. Depression tends to sap motivation, making basic self-care and cleanliness feel overwhelming. Matu emphasizes the importance of overcoming this inertia by setting simple, achievable goals like taking a quick shower. This not only makes you feel more put together but also contributes to a sense of accomplishment.

2. Spend Time Outside

Staying indoors can exacerbate feelings of depression, creating a cycle of inactivity and neglect. By simply stepping outside, even for just a minute, you can break this cycle. Walking around the block or even standing near a window can provide a fresh perspective and reduce feelings of confinement.

3. Interact with Life

Engaging with other living beings, whether animals or humans, can help you feel more connected to the world. Matu suggests simple interactions like talking to a store clerk or texting a friend. These connections can offer a break from the isolation often felt in depression.

4. Accomplish One Small Task

Completing a task, no matter how small, can provide a sense of progress and control over your life. It could be as simple as paying a bill or making a to-do list. When overwhelmed, breaking tasks into minute-long steps can make them more manageable.

5. Treat Yourself

Self-soothing, or 'treating yourself,' can be a powerful tool in managing irritability and sadness associated with depression. This could involve enjoying a warm bath, drawing, or any activity that brings you joy. The key is to find what genuinely makes you feel better and incorporate it into your routine.

Matu encourages experimenting with these habits to find what works best for you. It's important to remember that action often leads to motivation, not the other way around. By taking small steps, you can begin to break free from the grip of depression and find your way back to enjoying life.

Depression is a complex condition, and these habits are just one piece of the puzzle. For more comprehensive strategies and insights into managing bipolar disorders and other mental health challenges, continue exploring Dr. Matu's resources and guidance.

Remember: These strategies are not a substitute for professional medical advice. If you're struggling with depression, it's crucial to seek support from a healthcare provider.

For more insights and strategies from Dr. Ali Matu, watch his video here.