So much action the whole day goes by and you don't even notice. Squeeze everything you can out of your days and life. Become aggressive about getting everything done. If you normally get up at 7 AM, get up at 4, 5, 6 AM and start earlier. If you take 30-minute showers, cut them down to 7 minutes to give yourself an extra 23 minutes to get things done. Clean up your timing, sharpen the sword, and improve your precision and execution. Do more than you're normally willing to do and be the aggressive person who, not only, gets more done than everyone else, but does it better. Be the person who's always asked, How do you do it? How do you make so much happen? How are you always on the ball? We can observe that one reason why Ted is a habitual procrastinator is because he always concentrates on the big picture. Yet, in spite of his poor track record at housecleaning, as well as other tasks, he never alters his approach. Instead, he sticks with what he's already proven doesn't work for him. Like many procrastinators, Ted fails to plan. Unfortunately, Ted has yet to realize that when he fails to plan, he plans for failure. Ted doesn't know that if he only accomplished a few tasks in his spare time, it would be good enough, and that for a perfectionist like Ted, good enough is great! Like many procrastinators, Ted fails to tackle his tasks unless he's forced to by either a deadline or the threat of a penalty. The remedy for us in situations like our friend Ted's, is to give ourselves operating instructions that are less vague--and more accurate. Even after treatment is completed, therapists and their patients need to decide on what will happen next. Many users who have completed treatment may choose to attend maintenance treatment sessions with their counselor on a monthly or bimonthly basis.

This allows the counselor to monitor the progress being made as well as give patients the chance to review material covered during the treatment sessions and share details of new concerns as they arise. It is also important for patients who have completed treatment to remember that the risk of relapsing into depression may always be present and avoid the kind of triggers that could lead to a setback. Many of the different treatment options available to people with depression will be covered in more detail in the next few sections. As we have already seen, there is no such thing as a one-size-fits-all treatment for depression. The kind of treatment needed will vary widely depending on the age of the person requesting help, whether there are related mental health problems that also need to be treated, whether the patient is suffering from medical problems that can complicate recovery, and whether the treatment professional needs to deal with other issues such as childhood abuse or trauma. For anyone seeking treatment, the first step begins with meeting with a counselor and formulating a treatment plan that outlines the goals that need to be met and the type of treatment that might be needed to achieve those goals. Once the goals are laid out, the therapist and the client then establish priorities (i.e., which goals need to be met first and which can be addressed later). While the primary goal of treatment will be to learn how to cope with depression, there are also going to be secondary goals that can include improving family relationships, learning to be more social, repairing problems at work or school that may have originated because of emotional issues, and so on. As part of the treatment plan, the therapist and the client also need to work out which goals can be achieved in the short term (i.e., within the next six months) and which are more long term. Achieving the short-term goals can often provide treatment clients with the confidence they need to stay in treatment. My</a> self-esteem took a nosedive. <a href=''>Being</a> made redundant was one thing. <a href=''>But</a> the stream of rejections in the job hunt made me question myself and doubt my own abilities. <a href=''>I</a> started to think I had just been faking it all these years and they had called my bluff - and now I was out for good.' Months later, she was still out of a job. <a href=''>Then,</a> one Sunday, her sister phoned. <a href=''>My sister volunteers and had pastries for a cake sale in her apartment, but she had to take her son to A and E.' She asked Sophie, who lived close by, to fetch the pastries and go to the cake sale in her place. She</a> had asked me to join her at the sale on numerous occasions, and I had always said no, but that afternoon I felt like me again for the first time in a long time. <a href=''>I</a> had fun. <a href=''>I</a> felt useful. <a href=''>I</a> had worked in the events business, so I was like a fish in the water. <br /><br /><a href=''>I remembered who I was - and I was not faking it. I managed the shit out of that cake sale.' She laughs. She started joining her sister in her voluntary work. It</a> became my way back, I think. <a href=''>It</a> was voluntary work, so there were no demands. <a href=''>I</a> could do it at my own pace.' Today, she is back working in the events business - someone attending the cake sales spotted her talent for organization - but Sophie continues to work as a volunteer. <a href=''>My identity has two legs to stand on now, I see my sister more often - and there is cake.' To portray just how much he has his act together and how aggressive, precise, and efficient Andy Garcia is in the movie Ocean's 11, Matt Damon is briefing Brad Pitt on what he's learned about the guy. He arrives at the Bellagio every day at two p.m. Same Town Car, same driver. Remembers every valet's name on the way in. He works hard, hits the lobby floor at seven on the nose. Spends 3 minutes on the floor with his casino manager. There's rarely an incident he doesn't know about or handle personally. He spends a few minutes glad-handing the high rollers. He's fluent in Spanish, German, and Italian, and he's taking Japanese lessons. As I said, a machine. He is as smart and ruthless as they come. The casino owner, Andy Garcia, takes so much action and is so precise in everything he does, it's extremely impressive and intimidating to the guys who are studying him as their target. "It's too hot to do this today; I'll get sunburned. I think I'll watch a little television and wait for the sun to go down.

Then it'll be cool, and I can tackle it." "It's a hot day outside, so I'll need to do this in bits and pieces. All I really need right now is to tidy things up a little. I'll pull those daisies and that patch of crabgrass, and maybe trim the edges with a weed-whacker if it's not too hot. After that, all I have to do is water it. I can mow it tomorrow." Notice the differences between the habitual procrastinator and the non-procrastinator. While both are faced with the same task, their differences have more to do with their attitudes than anything else. The procrastinator says to himself, "It's too hot to do this today," falling right into the trap of unrealistic goals and expectations. He thinks if he can't complete it in one go, then it's not worth doing. So, he comes up with a vague, alternate plan, by thinking, "I think I'll watch a little television, and wait for the sun to go down." This is fine, except for one thing: he won't get around to it because he'll either become absorbed in watching a program, or he'll fall asleep on the couch. Either way, he'll be confronted with two scenarios that he hadn't planned on: one is that it will be too dark to mow the lawn, while the other is that mowing the lawn in the evening would probably annoy his neighbors. Whichever side the coin lands on, there's a good chance that the next day Ted will look out at the billowing sea of grass in his front yard and he'll reel in anguish, loathing, and self-dismay. The important thing to remember is that no two treatment plans are the same. Even if two people with similar problems enter treatment at the same time, the goals they will set are often very different. The treatment each will need is going to be shaped by their different life experiences and the different problems they will be trying to overcome as well as their individual strengths and weaknesses. With many treatment plans, the first step involves developing a problem list. As you might expect, this means itemizing those problems that the patient happens to be experiencing at that point in time. Over the course of treatment, the problem list is going to change, as old problems become more manageable and new problems crop up. In developing the problem list, the patient needs to be able to describe the problem clearly and also come up with concrete ways of measuring the progress they will make in dealing with that problem. For example, the problem could be stated as "I can't be around other people." The concrete evidence for this problem could include complaints from friends or family members over ducking social responsibilities. Additional evidence for this problem could include hiding in your room, skipping school or work, and so on.

Other problems that can go on the problem list include emotional issues such as social anxiety or substance abuse. Find ways you can volunteer to help others. Improve your community and develop your sense of purpose. Whether it's a one-off or something you do every week, volunteering is good all round. You are making your local community happier, increasing your trust in others and theirs in you, improving your skills and meeting new people who may turn into friends. Volunteering comes in many forms, and you may want to combine it with some of your personal goals and interests: Passionate about politics? Volunteer to do some work for a local candidate you feel positive about. Need training in public speaking? Find a teaching role and share some of your expertise. Interested in learning more about foreign cultures? Become a mentor for an expat. Love the outdoors? Environmental organizations need your help to maintain nature trails. Want more exercise? Do some coaching. Want to gain practice in playing music in front of an audience? Contact local organizations that care for the elderly. My dad once said I would have hard time in life because I was way too stubborn - and I didn't completely disagree. He was both right and wrong. Right in the sense that I did have a hard time when it came to doing things I didn't like or want to do - like working for people I didn't respect and didn't believe should have authority over me.