To climb out of a tough place, it helps to have a plan.
Depression is an old companion of mine. It doesn’t run my life, but it shows up periodically and moves into the guest room of my mind, helping itself to my energy and attention. In almost 59 years of living, I’ve acquired a lot of strategies for dealing with it (therapy, medication, exercise, meditation, etc) but one of the most powerful is something I call the Mitzvah Plan.
The basic idea is this: with 613 mitzvot to choose from, there are always mitzvot waiting to be done, from washing first thing in the morning to saying the bedtime Shema at night. Using the Mitzvah Plan, whenever I begin to be bothered with the thought patterns of depression, I look for the first available mitzvah and do it. Then I look for the next one, and I do that. I keep doing mitzvot until I feel better. I don’t have to think about it, I don’t have to enjoy it, I just need to do a mitzvah.
I came up with this back in rabbinical school, during a particularly bad stretch of depression, when the words we say at morning prayer jumped out at me:
These are the precepts whose fruits a person enjoys in this world but whose principal remains intact for him in the world to come, and these are they: . . .early attendance at the house of study morning and evening . . .– Shabbat 127a
My Hebrew was still pretty bad at that point, and I translated the bolded phrase above as “sit in the house of study morning and evening.” It was a mistranslation, but a blessing nonetheless. I decided that even in the depths of depression, I could manage to sit my tuchus in the chair at school. So I chose to focus on the fact that I was doing that mitzvah, and give myself credit. One mitzvah leads to another, the sages tell us, and I found that if I kept my mind focused on looking for the next mitzvah, my mind had a harder time getting stuck in dark places. By the time I realized my mistake with the original Hebrew phrase, the Mitzvah Plan was in place and working for me.
[Mind you, I was also seeing a therapist and taking antidepressants, too. The Mitzvah Plan is not a "cure." It's a spiritual discipline I've found helpful in fighting depression. If depression is an issue for you I encourage you to ask for competent help.]
The Mitzvah Plan isn’t just for depression. Bored? Do a mitzvah. Frustrated? Do a mitzvah. Insomnia? Do a mitzvah. What, you did it and you are still bored, frustrated or awake? Do another mitzvah. And another. Keep doing mitzvot until you feel better or the world changes. Then do another mitzvah.
Sometimes it helps by taking me outside of myself to notice someone else’s troubles. Sometimes it helps by making me feel a bit better about myself. Sometimes it helps by just keeping me busy. But at least I’m not wasting my life thinking black thoughts or doing something I’ll regret later.
Where to find mitzvot? They are all around:
- Are there thank you notes that need writing?
- Give tzedakah. Very small amounts are still tzedakah.
- What time of day is it? So say the prayers for that time of day.
- Recycle something.
- Write or call a mourner and tell them you’re thinking of them.
- Do something kind for someone else.
- Take care of your body: wash or exercise or brush your teeth.
- Pay bills. (Did you know that paying workers on time is a mitzvah?)
- Study some Torah.
I know, some of these do not sound very “spiritual.” But in the Jewish tradition, they are mitzvot; they are acts that will make us holy if we do them with intent.
And I can say, from experience, that one mitzvah leads to another, that they can form a ladder on which to climb out of some pretty bad places. That’s life on the Mitzvah Plan.
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