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Is a bad mood affecting your work?

Change requires both physical and emotional energy and determination

Have you ever found that it is so much harder to do something than it is to know about the same thing? For example, we know we have to study for a test in school, brush our teeth each day, and follow the driving rules of the road. We know about the benefits of sticking to a healthy lifestyle (balanced diet, regular physical exercise, not smoke or drink in excess). Scientific research has shown us how these healthy choices affect mood disorders, heart disease, diabetes, and other medical conditions. I've often heard people say "Yeah, yeah, that's not new, heard it all before!" But, really, how do you get over the hump and actually do it? How many of us can admit, deep down in our hearts, to sticking with a goal? Knowing about something is different than being able to do it consistently. What do I mean by knowing versus doing?

To begin with, knowing about something is often the easier task. It requires some mental effort as you gather information. In the above example about healthy lifestyle choices, info is all around us with media ads, messages from healthcare providers, or perhaps pressure from family or friends to eat better or start exercising. We don't have to do any work to get the basic idea - it's often right in front of us. We get reminders when we see people out and about jogging or cycling. It's then our choice to get more detailed facts or personally take action. Having knowledge helps us to better understand the underlying reasons for what we do or want to do.

In contrast, doing something involves the active steps of creating an idea, making a plan and taking concrete steps to carry it out. It requires both mental and physical effort. For most of us this is hard to do when your brain is not functioning at its best. It seems to be more difficult during periods of stress, depression, anxiety or extreme fatigue. The inertia and fatigue of an emotional illness or the limitations of a physical illness are huge challenges to creating any change in your life.

Change requires both physical and emotional energy and determination, mostly at the beginning until you have established a new habit and routine. This process usually takes a couple of weeks. Here are a few suggestions to help you get started. First, it's helpful to have your own very good reason for making a change that you believe is important to you and is doable. Write down your goal(s) of what it is you want to do. Be concrete and specific, realistic and reasonable. Prioritise among the other things in your life. It's often easier to break it down into small steps and identify events that you will use to mark your progress so you will know you are moving towards your goal.

You might also want to keep a log of your activities in a journal or electronic tracker. If you are having a tough time getting off of the couch or out of the house, try to remind yourself of your reasons for doing (whatever it is), why it is important. Then try it for a limited time, say just 10 minutes. Once you get started you often build up momentum and it becomes easier to do. If you slip up, which will happen to everyone, don't be hard on yourself. Pick up the pieces and start again.

It can be helpful if you engage others in this effort as a way to support and sustain you. For example, some people find it motivating to exercise with a friend. This works because your 'exercise buddy' is someone you are accountable to, can socialise with and help pass the time. - Psychology Today