Using Self-Activation to Manage Depression

I used to be completely controlled by my depression. I spent the majority of my time extremely depressed and wishing desperately that I didn’t feel the way that I did.

Depression was always nagging at me and it would hang around forever. I found it to be extremely challenging to pull myself out of it. It seemed natural to identify with it instead, which always sent me spiraling into a black hole of depressive thoughts and negativity.

Needless to say, it was really interfering with my life!

But I realized that depression wasn’t going to magically disappear. I knew I had to figure out a way to manage it so that I could improve my symptoms and take my life back into my own hands.

I eventually discovered many different solutions that I began employing. One of these solutions that I learned was a technique called self-activation. 

It was something I found to be extremely successful and that I still use to this day anytime I feel the blues drift my way!

You can use self-activation to improve your depression, too! And I’m even going to teach you a trick to help you be ultra-successful.

But first, let’s take a quick moment to talk about what self-activation even is.

What is Self-Activation?

Self-activation is indeed just as it sounds; it is activating yourself or making a decision to take action.

In other words, it is doing something.

The entire premise of self-activation is to take the initiative and do something that will help you to manage and improve depression when you’re struggling. 

Seeing as self-activation requires you to take action, it often involves engaging both the mind and the body in an action or activity. The reason that you are doing this is essentially to distract your mind and direct it away from depressive thoughts towards something more positive instead.

There are probably infinite ways that you could practice self-activation. Today I want to show you a little “trick” I learned when I was in a partial hospitalization program several years back. 

It’s an acronym that will help you remember different ways you can practice self-activation to manage symptoms of depression.

So, when you want to do something to overcome depression, remember to distract yourself with ACCEPTS.

How to Use ACCEPTS to Practice Self-Activation and Manage Depression

Okay, I’ll be the first to admit that the acronym here is not perfect, but the reason I still like this coping skill is because it does help you remember different ways that you can distract yourself when you’re depressed and turn your mind and energy towards something else.

ACCEPTS

Activities

 Perhaps the most obvious, the A in ACCEPTS stands for activities. It is using self-activation by engaging in a healthy activity to get your focus elsewhere. 

The type of activity doesn’t necessarily matter, as long as it is a positive one. It could be a physical activity like playing a sport, going for a walk, exercising, or practicing yoga.

But it could also be another type of activity such as baking, playing a board game, or reading a book. Basically, it is any activity that is going to turn your attention towards something that is more positive and beneficial to your mental health.

Contributing

The first C in ACCEPTS stands for contributing. This is simply referring to doing something for someone else. 

It doesn’t have to be anything planned, but carrying out random acts of kindness can help you to turn your focus towards others and feel good about yourself for helping someone else.

Try holding a door open for a stranger, calling a family member you haven’t spoken to in a while, or doing an extra chore for your partner/housemate without being asked. 

Don’t be afraid to get creative! The idea is to do something for someone else that they will appreciate and that will bring them joy. 

Comparisons

The second C in ACCEPTS stands for comparisons. Now, I generally advise against comparing yourself to other people, but hear me out because this is a little different. 

There are two ways you can actually use comparisons to your advantage. The first way is by comparing your situation to those who have it worse than you. It’s saying to yourself, “this is bad, but it could be worse.” 

The second way is by comparing your present self to your past self. Remind yourself of where you used to be. Think of how far you’ve come and your successes. 

Even if you don’t feel like you’ve accomplished much or you have a hard time seeing how far you’ve come when you’re overwhelmed with depression, you can tell yourself, “I’ve gotten through it before, I can do it again.”

(Opposite) Emotions

This one seems a little weird at first glance, but the E in ACCEPTS stands for (opposite) emotions. Remember how I said this acronym wasn’t perfect? 

The idea behind this form of self-activation is to elicit emotions that are “opposite” to depression. You can use any emotions that are seen to be positive, such as happiness, humor, and excitement. 

Watch a comedy to get yourself laughing, listen to a song that makes you happy, or think of an event from the past or future that gets you excited. 

I love the ocean so I always like remembering memories of times I was at the beach. I put myself in that moment and think about what it would be like if I were there now. 

I can smell the waves and feel the sun on my face. I can feel the warm sand and the spray of the water. I can hear the call of the seagulls and the crashing of the waves.

Eliciting positive emotions can be very powerful! That is why it can be a truly helpful way to combat depression when it arises.

Postponing

The P in ACCEPTS stands for postponing. And what this means is putting off the root of the cause until it is a good time to work on it. 

When you find yourself depressed, it’s a good idea to try to explore your thoughts and feelings to understand what may have caused you to experience depression. But sometimes you find yourself feeling depressed at work or while you’re in the middle of something else. 

Other times, there may be nothing you can do to fix the cause at that very moment and you find that you’ll have to wait for a certain time to do so.

if there is nothing you can do about it now or it isn’t a good time to work on the problem, postpone it and come back to it at a better time.

That means acknowledging that it is not something to be concerned with now, and then moving on from the depressive thoughts. 

Thoughts

The T in ACCEPTS is for thoughts because you can actually fight thoughts with thoughts!

If you’re caught up in depressive thoughts and negative thinking patterns, try instead to think about pleasant things. It’s a similar idea to eliciting the opposite emotion. 

You’re distracting yourself with positive thoughts. 

Think about events that have taken place or will take place, people in your life who make you happy and inspire you, and successes you’ve had in the past.

Honestly, any thoughts that involve something positive can work here! I especially love thinking of the people in my life who make me happy and who seem to make everything better, even when I’m struggling. 

Sensations

And finally, the S in ACCEPTS stands for sensations. It is using self-activation by engaging your senses to distract yourself.

In order to do this effectively, you’ll want to activate the senses by exposing them to something unusual. 

If it’s cold, step outside without a jacket on or hold onto a hot mug and notice how the warmth feels on your hands. If it’s hot out, place a cold cloth on your neck or squeeze and ice cube in the palm of your hand.

Eat something spicy or taste something sour. Smell something fragrant or soothing. 

You can also combine sensations to add a further “shock” to your body. My favorite one that my therapist recommended to me years ago is to take a slice of lemon and gently bite down on it while standing in the shower, fully clothed. 

It sounds ridiculous, I know, and that’s actually the reason for doing it! Your body and mind have become accustomed to so many things in your life. One thing that it never remembers you doing is standing in the shower wearing clothing and eating something sour. 

It’s weird to your brain and your body just as it’s weird for you to think about right now. This is what helps “shock” your system so you’re able to shift from a depressive state back to a rational one more easily.

* * *

Self-activation is a really great way to combat and overcome depression. Plus the possibilities are endless!

A lof these techniques work well when used in combination and they can be used to manage anxiety as well!

If you’re finding that some don’t work the best for you, either switch them up or try different techniques altogether until you’re able to come up with a plan that works best for you.

Living with depression is difficult, but you don’t have to sacrifice your ideal lifestyle because of it.

Start using self-activation to manage and improve your depression today!

If you’re looking for other ways to manage depression, read this article.

You may also be interested in The Best Advice for Managing Negative Thoughts, and Easy Coping Skills.

If you struggle with self-harming, check out these Alternatives to Self-Harm That Actually Work.