Self-help program

People differ significantly in their ability to tolerate stress, and learn to recognize your limits. If you notice that you’re spending too much time on things that drain your energy, consider examining your daily life and paying attention to how you use your time.

If there isn’t enough time in your life for recovery and relaxation, it may lead to:

• lowered mood, irritability, and fatigue
• memory problems and reduced concentration
• excessive worry or anxiety
• reduced initiative
• loss of interest in things that you previously found enjoyable

Meaningful activities

Not all activities feel meaningful. Many people experience that even if they manage to go outside, load the dishwasher, or go to the store, their mood doesn’t improve. What tends to improve mood are activities that feel meaningful or that you feel good at.

Start reconnecting with activities that used to help you feel well. It’s also beneficial to discover entirely new activities that bring you joy.

Get inspired by others’ experiences

Before completing the reflection task on this page, you can watch the following video (2:45). In the video, people who have experienced depression share examples of things and activities they enjoy and that give them strength in daily life.

One helpful tip is to plan enjoyable leisure activities in advance so they’re more likely to happen.

What brings you joy?

Everyone enjoys different things. Know which things bring you joy. It’s a good idea to place a list of enjoyable activities somewhere visible, such as on the refrigerator door.

Also think about whether the things you choose improve your well-being in the long term. When exhausted, you may be more prone to relying on harmful quick fixes. For example, comfort eating, alcohol, gambling, or excessive internet use may bring short-term relief but can be harmful in the long run.

Finding enjoyable activities is often easier when you’re in a relatively good mood.