in 1973, Charles Ferster, a behavioural psychologist noticed that those who feel down tend to do a lot less than people who don’t feel down. In addition to this, those who feel down tend to do less of the things that they usually enjoy. It was argued that this behaviour can be an important consideration when treating depression.

If you’re feeling down, you may find yourself unwilling to participate in activities that you usually enjoy. However, there are a few things you can do to stay active when you’re not feeling quite so good.

We offer mental health support for Selby and the surrounding areas. Why not give us a call? Our phone line is open from 7 pm – 10 pm on weekdays and all day Saturday and Sunday.

Call us on (01757) 642 399. If you call before our phone lines are open and we cannot answer, you will be diverted to an NHS Helpline.

  • Make a note of what you do every day – Do this for 1 week. Also, make a note of how you were feeling during the activities on a scale of 1-10. This can help you to understand changes in your behaviour so you can see where your mood improved. 

  • Evaluate what you did – What were you doing when your mood had improved? Even a small increase can help you to plan the next step.
  • Make a plan – Once 7 days have passed, make a plan for the next week. Plan to include those activities that helped you to feel better. You don’t have to do them every day, just try to do them often. 
  • Stick to your plan – There may be times when you don’t feel like doing very much. However, it’s important that you stick to your plan. Don’t wait until you feel better, do them as per your plan. 
  • Evaluate how your plan went – Take time at the end of each day to reflect on every activity you undertook. Make a note of any benefits you got from them. Also mention those times when you found it hard to start or even finish an activity. Is there something that can make it more manageable in the future?

  • Be patient – Your mood might no instantly improve. However, if you keep going with your plans, things will become easier. Be patient as it can take weeks for things to become easier and for you to find out how this experiment helps you. 

If you’re struggling to feel good, please speak to your doctor. They can help you to get the support that you need. 

We offer mental health support for Selby and the surrounding areas. Why not give us a call? Our phone line is open from 7 pm – 10 pm on weekdays and all day Saturday and Sunday.

Call us on (01757) 642 399. If you call before our phone lines are open and we cannot answer, you will be diverted to an NHS Helpline.

Interested in helping those who are struggling with their mental health? We offer Mental Health First Aid training in Selby. Contact us at info@communitea.org.uk