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Pushing Back Depression # 3


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(c) 2013 John Thurman Beach Jumper 1

Last summer I was in Grand Rapids, Michigan for a some training as a Crisis Response Specialist. I stayed over a couple of extra day to experience Lake Michigan. My friends told me to check out Grand Haven Beach and I did. What a delight to see people enjoying a day at the beach. Walking out to the light house I noticed a group of local teens jumping off the pier. They were having an absolute blast. You can check out some of my shots on my flickr account.

One thing was for certain, they were having a blast. 

As we continue to look at ways to beat the blues, to push back depression, to overcome the negative things in 

One of the practical things you can do to push back depression is to bump up your positive experiences

Sasha had been volunteering as the women’s ministry director in her church for the past three years. She led the ministry through the ups and downs including power struggles and emotional drama. She spent hours in prayer and in personal study. The other night she told her husband, Leo, that she thought she was done. 

For the next half hour she cried, complained, and released all the frustrations that had built up. Leo was wise that night. He said, “Do you need a hug?” The next morning Sasha asked Leo what she should do. Once again he wisely said, “Call a couple of your girlfriends and go have some fun.”

She did. She and two of her girlfriends spent some Kohl’s bucks and then went to Starbucks. 

One of the classic effects of depression is stealing your sense of pleasure. Without some pleasurable experiences woven into your life, you can descend into the dull grayness of depression.

Being intentional about having pleasurable experiences is one way to overcome the low motivation that can be a part of depression.

Here is one proven plan for boosting your pleasure.

Do this:

1. Record every activity you do for the next three to five days.

2. Answer the following question for each activity: Was it pleasurable? Yes or No? 

3. For each pleasurable activity, rate it from 1 to 10 — 1 being the least pleasurable and 10 being the most.

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