Get It Done When You're Depressed Read Online Free Page A

doing in the moment. I didn’t get an emotional break the whole time I was onstage; I just kept going. When I was done, I was proud. When the judgment language resumed, trying to tell me what I’d done wrong, I focused instead on what I’d done correctly. I looked to the people in the audience for judgment. They were talking excitedly, and some came up to me and said they learned a lot. If I had listened to the harsh depression critic like I used to, the experience would have been terrible no matter how well I had done. When I’m depressed, it’s better for me to get my reactions from the people on the outside instead of listening to what’s going on inside.
My Story
    As I write this, I have these thoughts: This book makes no sense. People will see through my writing and know that it’s all terrible. I will be seen as a fraud because I’m no good. This book will be rejected by my publisher. The editors will think, “Good God, we made a mistake here!” I have the thoughts that everything I do is subpar. I think, This has all been written before—who am I to think I have something to say?
    Even writing down these thoughts is stressful because I can see how they affected my work so much in the past. I was never able to fight these terribly judgmental thoughts, which is the main reason I never—and I mean never —finished big writing projects before I changed my perspective and stopped letting depression define my work. Now I wait until I have the finished project in my hand before I judge it. I have never once looked at a finished project and said, “This is no good. I’m no good.” I’m always proud that I just finished something.
    What I do now:
    • I’ve learned to save my own judgment until the project is finished. I remind myself that I’ve written quite a few books in the past, and despite the constant depression critic, they have turned out fine.
    • I know I must focus on holding the book in my hand instead of how hard it is to deal with the depression thoughts when I’m actually writing the book.
    • When the judging thoughts come up, I remind myself, It’s always like this, Julie. It’s a sign that you’re on track because you always feel this way in the middle of a project.
    Exercise
    What project are you working on now that’s causing you problems? Or on what daily or weekly project do you constantly judge yourself as inferior? List one example project here:
    Write what the judging voice says in the middle of the project here. You can probably come up with plenty of examples.
    Now, ask yourself what part of this language is actually from your life—from your childhood, from others, or from you truly not doing the job well. Then ask yourself what part of this is ridiculous and purely the depression judge talking.

ASK DR. PRESTON
    When you’re depressed, why does it help to make yourself wait to judge a project until after it’s finished?
    Ongoing negative appraisals feed the fires of low self-esteem and powerlessness. This is a hallmark of depression. It’s always helpful to try to suspend judgment and just focus on what you are doing. Tell yourself, In this moment, I’m doing the best I can.

Depression Judgment Is Subjective
    Of course, sometimes your work might not be your best, and you might realize this in the middle of a project. In this situation, your thoughts are usually backed up by facts, which means you can make changes and keep going.
    On the other hand, the depressed brain makes subjective judgments that can’t be backed up by facts. Depression never critiques a project objectively. Impartial, kind, and realistic judgment is best made after you’ve done your work and the project is over.
    Here are some other thoughts to consider:
    • Keep going no matter what you hear.
    • Focus on the process while you’re working.
    • Answer the critical thoughts by telling yourself, I’m willing to just see what will happen. There is no need to get upset now.
    Remember: The