The Causes of Depression. How to Beat it: A Cognitive Behavioural Therapy Dhamma Guide

I did a Cognitive Behavioral Therapy Mood Management Course as a form of side therapy to help me with my ADHD and mood swings that have seen me one minute as high as a Sherpa on the peak of Mount Everest to suddenly the next minute as low as a junkie having withdrawals in the underworld.

So far I’ve learned bits of information from the course and developed mental strategies for overcoming common issues many of us suffer with which hinder our potential to succeed in life.

Let me summarize it for you into an action plan.

Depression is the result of laziness while laziness is the result of depression. It’s a dangerous hole to fall into and I’m going to teach you how to get out of it.

Rumination is a form of overthinking, for example, dwelling on past negative events and constantly revisiting them in your mind. This can take its toll and affect our lives negatively.

This is the sort of cycle that can lead to lack of motivation, lethargy and increasing inactivity. You end up having a hard time getting out of bed because you lack the enthusiasm to live through the day. The day starts slow, dull and lifeless. You achieve very little, which can then reinforce the negative thoughts.

Here is the solution: activity.

Firstly, to get out of bed first thing in the morning when your mind is ruminating, saying in your mind:

“Rumination cues action.”

“Action beats depression.”

You’ve gotta force yourself out of bed. Sit up for a minute or two and focus on the breath. Start your mindfulness practice. Reinforce positive thoughts such as:

“It’s gonna be a good day today.”

Practice these techniques daily.

Use this as a mental trigger. The moment you recognize rumination beginning, do not continue investigating every thought. Recognize what the mind is doing and take immediate action: get up, start your day and go.

You do not have to wait until you feel motivated.

You eventually develop a routine of getting up, doing some work on a project or on yourself, exercising your body, reading a book, taking a shower or doing whatever wholesome activity needs to be done. All of this can be done the moment you wake, regardless of how you feel.

The more we train this way, the closer we come to developing a disciplined mind that achieves more throughout the day.

It’s like a snowball effect. It is strenuous effort at first to get going, yet once you push it down the hill, it gains momentum.

To beat the cycle of depression and inactivity, start with small activities.

Menial tasks like washing a few dishes, watering some plants, hoovering the carpets or tidying your room may appear insignificant. Yet every little task you complete gives you a hit of dopamine and hit by hit that dopamine gives you the motivation to take the next step, and with each completed task, that motivation builds into momentum—the driving force that keeps you moving forwards with increasing energy and determination.

Once our motivation levels are strong enough we are ready to take on those medium-sized tasks that we’ve been avoiding: a more difficult or important project you are working on, writing a book, cooking a meal for the monks or finishing building that shed outside that you left for two days.

The more difficult the tasks become, the more boring they can seem. They may lack excitement, yet they are often the important tasks that need to be completed so that we can move forwards in life.

This is where discipline becomes more important than mood.

Start small.

Small task. Completion. Momentum. Another task. More momentum.

Eventually, you become confident enough to approach the larger tasks and the important decisions that shape your life.

This approach also has a direct connection with the Buddha’s teachings.

The best three references to put into this teaching are:

1. AN 8.80 — Grounds for Laziness & Arousal of Energy, for understanding laziness and arousing energy.

2. Dhammapada 21–32 — Heedfulness, for understanding heedfulness and diligence.

3. AN 10.15 — Heedfulness, for understanding the importance of appamāda.

The Buddha taught the importance of diligence, energy and perseverance. The path of Dhamma is not a path of passive idleness. It requires appamāda — heedfulness, diligence and careful attention.

In AN 8.80, the Buddha discusses the grounds for laziness and the ways of arousing energy. This gives us a practical lesson: the mind can produce reasons to remain inactive, yet we can recognize those tendencies and deliberately arouse energy.

In the Dhammapada, verses 21–32, the Buddha repeatedly emphasizes heedfulness and diligence. We are encouraged not to live carelessly or passively, but to remain mindful and diligent in our practice.

Then in AN 10.15, the Buddha teaches the importance of appamāda, showing how wholesome qualities are rooted in heedfulness.

So getting ourselves moving, maintaining awareness and consistently putting forth effort are not merely methods for becoming more productive. They can become part of our Dhamma practice.

Getting out of bed can be Dhamma practice.

Washing ourselves can be Dhamma practice.

Cleaning can be Dhamma practice.

Exercising can be Dhamma practice.

Studying can be Dhamma practice.

Working can be Dhamma practice.

Serving others can be Dhamma practice.

Meditating can be Dhamma practice.

The important thing is the quality of mind we bring to these activities.

We can train the mind in exactly this way.

A friend once told me about another trigger word: “Refocus.”

When you are actively doing tasks throughout your day, your mind can wander. It could be as simple as driving a vehicle. Driving requires your undivided attention to the road, signs and other road users. For someone with ADHD, sustaining attention for long periods can be difficult, especially during boring tasks.

When the mind begins to wander, fantasize or become distracted, recognize it immediately.

“Refocus.”

Bring your attention back to the task at hand.

When driving, refocus your eyes and attention on the road so you do not crash. When studying, return your attention to the book. When working, return your attention to the work. When meditating, return your attention to the meditation object.

We can train our minds in this way.

Developing awareness means recognizing when the mind wanders and knowing exactly what to do when it happens.

The mind wanders. Recognize it. Refocus. Continue.

Do this repeatedly and concentration becomes stronger.

This also has an important connection with Dhamma practice. We do not need to obey every thought that appears in the mind. A thought is simply an arising mental phenomenon. We can recognize it without following it.

Rumination does not require investigation.

Distraction does not require indulgence.

Laziness does not require obedience.

Instead, we cultivate sati — mindfulness — and viriya — energy and effort.

So, what beats the cycle of depression and idleness?

Activity.

Get out of bed.

Wash yourself.

Make your bed.

Clean something.

Exercise.

Study.

Work.

Serve others.

Meditate.

Complete one task.

Then complete another.

Do not wait for motivation to arrive before taking action. Action can help create the conditions for motivation to arise.

The Buddha’s teaching gives us a practical principle: abandon unwholesome states, cultivate wholesome states and persevere with diligence.

The day does not have to begin perfectly.

You only need to begin.

When rumination starts:

“Rumination cues action.”

“Action beats depression.”

whenever your mind is distracted away from the task at hand. This is a cue to switch your mind back to the task

“Refocus.”

When idleness starts:

“Get up and act.”

Small actions repeated consistently become habits. Habits develop discipline. Discipline creates momentum. Momentum allows us to accomplish meaningful goals.

And it all starts with one simple action:

Get out of bed. Make the bed, & begin your day.