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Recap: breaking the Vicious Cycle.

Yesterday, you made a FAT Schedule to balance the amount of fun, achievement and togetherness in your day. Today we will look at what to do when things go wrong.

Fixing Things

Things will go wrong in your recovery. When you have a setback, it's important to learn from it.

Watch the video to find out more:

Fixing things is really easy.
Just remember these three steps:

  1. What happened? - Write down what went wrong.
  2. Brainstorm - Brainstorm everything you could have done differently, even if it seems that things were totally out of your control.
  3. Fix it! - Make a new Magic Plan. You might even decide to abandon your Magic Plan entirely.

Boosting Your Recovery

Take a look at three things that will make a massive difference to your recovery.

1. Antidepressants

It's a fact that antidepressants work, especially when combined with a CBT course like Take10.

It takes a month before antidepressants work. Most work by increasing the amount of serotonin and norepinephrine in your brain.  Some people get side effects including dry mouth, sweating, headaches or nausea. 

2. Acting Happy

No, seriously: if you act happy despite feeling depressed, you will speed up your recovery significantly.

When you act happy, you are changing what you do, so you break the Vicious Cycle. You can act happy by smiling, talking to people and taking care of your personal appearance.

3. Exercise

Exercise is doubly effective. First: you're doing something, so you break the Vicious Cycle. Second: exercise causes an increase in norepinephrine levels.

Norepinephrine is one of the brain chemicals linked to feeling happy, which is why exercise is so effective. You only need to do an hour of exercise each week to feel better.

Today's Summary

Remember these three things

  1. FIXING THINGS - When things go wrong remember to brainstorm solutions and make a new Magic Plan.
  2. ACTING HAPPY - Pretending you're happy will actually make you feel better. 
  3. EXERCISE AND ANTIDEPRESSANTS - Both of these things boost chemicals in your brain which make you feel better.

Week 1 Complete!
Here's your homework:

Make a FAT Schedule every day for the next 7 days. Use your FAT Schedule to complete steps in your Magic Plan, and practise acting happy.

Come back in 7 days to start Week 2
(don't forget!)