Using the Breathing Space: The Action Step
The Breathing
Space provides a way to remind us to use activity to deal with unpleasant
feelings as they arise.
After
reconnecting with an expanded awareness in the Breathing Space, it may feel
appropriate to take some Considered Action. In dealing with depressed
feelings the following activities can be particularly helpful:
1.
Doing something pleasurable
2.
Doing something that will give you
a sense of satisfaction or master
3.
And acting mindfully.
To work out
which is most likely to be helpful, ask yourself:
- What do I need for myself right now?
- How can I best take care of myself right now?
The try some of
the following:
Doing something pleasurable
Be kind to your body
Have a nice hot
bath; have a nap; treat yourself to your favourite food without feeling guilty;
have your favourite hot drink.
Engage in Enjoyable Activities
Go for a walk
(maybe with a dog or friend); visit a friend; do your favourite hobby; do some
gardening; take some exercise; phone a friend; spend time with someone you
like; cook a meal; go shopping; watch something funny or uplifting on TV; read
something that gives you pleasure; listen to music that makes you feel good.
Be aware of barriers to
pleasure
Remember the
barriers to experiencing pleasant moments. Be aware of “killjoy” thoughts
that tell you, “You won’t” enjoy a pleasure you have planned, that “you don’t”
deserve it, that “you should” be enjoying it more, thoughts that distract you
from fully experiencing what you are doing.
Doing something that gives you a Sense of Mastery, Satisfaction, Achievement or Control
Clean the house;
clear out a cupboard or drawer; catch up with letter writing; do some work; pay
a bill; do something that you have been putting off doing; take some exercise.
Be aware of
high standards and “it should be different thinking”
They may make it
hard for you to feel you have achieved anything worthwhile. Notice
thoughts like “I should be doing this better/faster/more easily”, recognise
them for what they are, and let them be.
Things that are
normally easy can be very difficult when mood is low. So give yourself
the credit you would give another person struggling with a difficult
task. It may well be helpful to break tasks down into smaller steps
and only tackle one step at a time. Make sure you treat yourself
kindly and with respect, and congratulate yourself whenever you complete a
difficult task or take part of a task.
Acting Mindfully
When mood is
low, our minds tend to be preoccupied with worries and ruminations. We
may be going over and over things that have happened in the past, trying to
make sense of why we feel the way we do, or anxiously wondering about the
future. The end result is that our attention is not really on what we are
doing – we are lost in our heads, rather than focussed on what is happening
right here and now. This means that activities that might nourish us
become depleting.
Notice if your
mind has been hijacked by negative thoughts that tend to take you away from
being present. Instead, have an intention to focus your entire attention
on what you are doing right now. Keep yourself in the very moment you are
in; put your mind in the present (e.g. “Now I am walking down the stairs… now I
can feel the banister beneath my hand… now I’m walking into the kitchen… now
I’m turning on the light…”). Be aware of your breathing as you do other
things; be aware of the contact of your foot with the floor as you walk.
The more
powerful your thoughts, the more difficult it may be.
But with
practice, you will find your capacity to be more fully present in each moment
will grow.
Remember
Be open minded
Whatever you
choose to do, perform your action as an experiment. Don’t pre-judge how
you will feel after it is completed. Keep an open mind about whether
doing this will be helpful in any way.
Aim for a broad range
Consider a range
of activities and don’t limit yourself to a favourite few. Sometimes
trying new behaviours can be interesting in itself. ‘Exploring’ and ‘enquiring’
often works against ‘withdrawal’ and ‘retreat’.
Don’t expect miracles
Carry out what
you have planned to do as best you can. Putting extra pressure on
yourself by expecting a single activity to alter things dramatically may be
unrealistic. Even a 1% change in your pattern of activities, increasing
those that nourish you and decreasing those that deplete you, is helpful in
building your overall sense of control in the face of shifts in your mood.
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