Celebrating the Small Successes by Robyn Tamanaha, LMFT
Managing the symptoms of depression and bipolar disorder is difficult. Oftentimes, the small successes are not small at all because doing so takes a lot of effort and each success paves the way for overall good mental health.
What are the successes?
Some of the successes are tasks that an individual has begun doing on a daily or weekly basis. These tasks are usually brushed aside as no big deal. Some examples include showing up to work on time, eating regularly, completing homework, spending time outside, etc. Other successes have taken more effort and time, such as doing something you enjoy even though you feel sad, letting go or quickly calming down from a situation or statement that was bothersome, having a regular sleep routine, getting together with friends, etc.
How do I celebrate?
Acknowledge what you accomplish, such as, “Wow, I’ve been doing this on a regular basis,” or “I didn’t want to go out, but I forced myself to so that I don’t sink back into my depression.”
Tell yourself a positive statement such as, “I have a lot of strength because I’ve improved on this accomplishment.”
Notice the whole picture. Oftentimes, steps that seem small are meaningful in the long run. An individual who felt hopeless and unmotivated one year ago, may be surprised that they now work part time and are looking forward to an event with friends.
Tell others what you’re doing. If you have supportive people in your life, they may be happy about your accomplishments and praise you for it. Depending on how close they are to you, they may have seen you when you were struggling with your symptoms, so letting them know about your hard work may leave them impressed.
Reward yourself. Reward yourself with something that makes you feel good. This could be positive statements, such as what was mentioned above, treating yourself to your favorite meal, gifting yourself something, getting a 50-minute massage, etc.
You don’t have to do this alone. I specialize in treating bipolar disorder and depression. If you are interested in receiving therapy with me, let’s schedule a free 15-minute phone consult.
My office is located in Irvine, which is near Newport Beach, Orange, Fountain Valley, Costa Mesa, Anaheim, Huntington Beach, Mission Viejo, Laguna Niguel, Aliso Viejo, Laguna Hills, Tustin, Seal Beach, and beyond. I work with anxiety, depression, bipolar disorder, and Asian American & Pacific Islanders.
Disclaimer: This information is being provided to you for educational and informational purposes only. The topics being discussed are meant as a self-help tool for you own use. It is not psychotherapy or counseling. This information is to be used based on your own judgment. If you need to speak with a professional, you should find one local to you and contact them directly.