Depression can make us want to do nothing in a world that expects us to handle everything. Today, Sarah Bailey shares how the "do less to achieve more" mindset can help with feeling overwhelmed during depressive episodes.

One thing I won't forget from my younger days is being told I should never wallow in bed. No matter what, I needed to get up and be active, and I shouldn't let depression or other mental health issues drag me down.

From personal experience, however, the "get up and go" approach isn't always the best way to tackle depression, anhedonia, or burnout. Being in constant "Go Go Go!" mode can mean you miss looking after yourself, which can lead to a mental health relapse.

As such, there's a fine line between not allowing yourself to wallow and not putting yourself into overdrive.

4 Steps to unlocking the “do less to achieve more” paradox

1. Understand the significance of pacing

Living with depression is challenging, and pacing within depression is all about finding a lifestyle pace that works for you. A speed that gives time for healing and therapy but doesn't encourage rumination. Finding the "right" pace for you might take time, and it will likely differ from everyone else's. Only you can decide when to slow down for healing and when to speed up to live your life.

I used to always live in "Go Go Go!" mode. It allowed me to escape from my thoughts as I was busy all day and exhausted by night, often crashing into a dreamless sleep. Of course, this ended badly with burnout and a hospital admission.

So, keep in mind that pacing yourself isn't about "admitting defeat." It's about taking time for yourself and making strategic choices for the path ahead.

2. Cherry-pick your priorities – and don’t feel bad about it

With depression, "pacing yourself" doesn't mean coming to a complete stop. As we know, total inertia isn't good for anyone struggling with mental health. Instead, it's about taking things slow and steady and listening to your body and mind.

When we're in the midst of a mental health spiral, washing, cleaning, and catering to our everyday needs can feel like we're climbing mountains. Using the "pacing yourself" method, you could do a small part of each task instead of taking everything on at once. For example, if you need a wash, have a strip wash. If you need to clean, pick one area and do it.

These compromises are the epitome of “doing less to achieve more.” A strip wash or a tidy floor is much better than drowning in anxiety or guilt on our sofas, too overwhelmed with task paralysis to do anything.

Think about writing a weekly “to-do” list and pacing yourself through it day by day or when times are hard.

3. Practice the art of doing nothing

OK, OK... so I've spent the whole post saying about not overdoing things but not stopping, and now I'm saying do nothing?

Well, it’s not about stopping everything; it's putting any "extra-curricular" activities on ice when needed.

Have you ever felt like the things you love doing, such as reading, swimming, walking, or any other hobby, suddenly seem too taxing? Or do you often feel like you've lost enjoyment in something but push on because others say you need to pursue your goals 24/7? You usually enjoy these pastimes, so you shouldn't fold at the first hurdle, right?

This is the perfect example of when to step back from certain activities. It's never a good idea to push yourself to do something that's a hobby. You might be thinking, "Well, why?" After all, how often have others brushed off our doubts or fatigue with, "You’ll enjoy it when you get there"?

However, forcing yourself to do anything can change your feelings towards that pursuit. This can often be seen when a hobby becomes a job, and feelings towards it change as it becomes a "must-do chore." If you push yourself to do a hobby when you don't feel like doing it, the wrong feelings may creep in and overtake your mindset.

As such, sometimes it can be worth taking a step back, allowing you to focus on other things. While you may act like you’ve “dropped” a hobby, we’re naturally drawn to the things we love – even after an extended break. You will likely find that when your mood picks up, you'll be reenergized and able to re-engage with your hobby once more.

Renewed enthusiasm may even take you to new heights with a chosen activity. See what I mean about doing less to help you achieve more?

4. Alternate between pacing and rest in a way that allows growth

Let's be honest; it's a tricky path to traverse, knowing when to keep up a steady pace, when to rest, and when to allow yourself to dive headlong into something. And, even when you badly want a positive change of pace, something else within you may resist the change.

These are all things I'm still trying to work out.

That said, understanding when you should be pacing and resting can help your mind work on what it needs.

The takeaway

Stopping and slowing down when struggling with your mental health isn't a bad thing, depending on how you approach it.

There's strength in learning when to slow down and when to speed up. There's wisdom in knowing when you're masking yourself from the world or when you're taking that step forward to please yourself, not others.

Likewise, people-pleasing can make you feel resentful in the long term. If you have demanding people in your life or peers who think you "should" act a certain way, remember that doing less to please others can help you achieve more for yourself.

To start understanding your needs, try rewarding yourself whenever you complete a self-care activity. Anything from having a wash after being in bed for days, saying "no" when you need to rest, or stopping a hobby when you're overwhelmed.

Remember, when you start to work with your mind, you will find it easier to do the things you love. There's never a wrong time to say "no" when things aren't right for you, and there’s nothing shameful about taking a break.

The information presented is solely for educational purposes, not as specific advice for the evaluation, management, or treatment of any condition.

The individual(s) who have written and created the content and whose images appear in this article have been paid by Teva Pharmaceuticals for their contributions. This content represents the opinions of the contributor and does not necessarily reflect those of Teva Pharmaceuticals. Similarly, Teva Pharmaceuticals does not review, control, influence, or endorse any content related to the contributor's websites or social media networks. This content is intended for informational and educational purposes and should not be considered medical advice or recommendations. Consult a qualified medical professional for diagnosis and before beginning or changing any treatment regimen. 

NPS-ALL-NP-01161 FEBRUARY 2024