Have you ever felt sadness in your heart, hard to explain with no reason? Making all things gloom, hard to focus? Is there an escape? The upcoming advice may help.
We have a severe sadness, a feeling of inner void, guilt, futility, almost nothing of what we were doing before we do not like it, it’s hard to make decisions, we think and we move slowly, eat and sleep too much or too little, we are always tired. Here are symptoms that show that a depression has occurred in our mind and soul. Whether or not we follow a doctor’s treatment to improve this condition, the personal effort to overcome this difficult time is very important. Medicine can partly help us cure depression, but there are other ways, for example, the very fashionable therapy in the world called cognitive-behavioral therapy that focuses on changing thinking and behavior. When consistently practiced, it can be a very effective help, successfully replacing medicines. Some of the methods, the techniques of this therapy can be practiced at home without any special training.
Here are some tips to interrupt the sequence of negative thoughts that actually lies at the heart of any depression.
Don’t think everything is a catastrophe
The way we sabotage ourselves is taking unfortunate events in our lives and treating them as continuing sources of negativity. “Those who have lost their jobs are accustomed to such behavior” say psychologists. Although they lost their jobs for economic reasons, they blame themselves. Instead of thinking “I will not find another job”, try to say “I will find a job if I am patient and persevering.” It’s also unhealthy to imagine something negative that might happen to us in the future. For example, do not let your money concerns turn into the belief that soon you will not be able to pay your bills and will turn into a homeless. Rather, look for new job opportunities. Mobilize yourself and drive away depression, act don’t procrastinate.
Turn off the constant hum of your negative thoughts
Had a conflict with a colleague or friend, a girlfriend or a boyfriend? Do you continue to think obsessively about it, amplifying anger, stress, annoyance? This type of reaction is known as rumination, that is to say, endless rumination of obsessive ideas, and it only increases depression. While reflection is a good thing that can help you analyze and solve problems, rumination is exactly the opposite. Psychologists suggest that if you surprise me by ruminating, you can help meditation (the easiest way to get through the yoga type) or the deviation of thoughts, “scissor cut”. It is a psychological exercise that recommends that as soon as the obsession reaches us again, let us imagine that we have a great scissors in hand, with which we cut off the black thoughts, reorienting our minds to something else. Cognitive-behavioral therapy often has the purpose of removing rumination, because it can be very detrimental to mental health.
Leave the crystal globe aside
Very few of us are endowed with the ability to predict the future. But depressed people are often convinced that they know what will happen over a day, over a month, over a year. And usually what they see is bad, if not catastrophic. Fortunately, gloomy forecasts rarely come true. Psychologists advice: Try to live in the moment. Every time you dig into your imagination, grab something concrete that requires attention: read, watch TV, work in the garden, meet a friend. Make up a daily calendar of such activities, remove the dead moments when imagination will go mad again.
Do not insist on the past
It is useless to tell you that you should have done something or should not have done it. You can not change the past, but you can live in the present. Leave the past and do not blame yourself for wrong choices. Obsessive thoughts about the past can generate anxiety, just like worrying about the future.
A feature of depression is isolation. It easily occurs when you lose your job and therefore your social life, but often you choose yourself loneliness and depression, thinking you’re superfluous. The best solution is to reintegrate into a community, people in a similar situation. “Once you integrate yourself into a community/ social network/ collectivity , you get advice and encouragement, and you’re trained in various activities,” say psychologists. “Standing home alone aggravates depression. Relationship with others will lift your spirit.”
Set up a program
Even if it’s hard, wake up and take your meals at the same time every day (even if you’re not hungry) and avoid wasting time in bed during the day. It creates mood and accentuates depression. Depressed people tend to eat and sleep disorderly, say psychologists. “Even if you feel down, it’s very important to set and stick to a daily schedule, which gives you a sense of security that can help you a lot, if you can include socializing, meeting with relatives or friends, in your daily routine, the better. ”
Avoid thinking “black and white”
Depressed people tend to think in extremes: “I am a loser, no one loves me, I will never have a job.” But thinking in negative patterns can throw you into a ditch for good. These thoughts can paralyze you and stop you from doing what would save you from a bad situation. Try to think at least in shades of gray, say psychologists. Color the black with a little white.
Check your negative thoughts
If you are depressed, thoughts fit this state. However, they are rarely anchored in reality. When identifying negative thoughts, look for concrete proof, whether they are true or false. For example, all my colleagues despise me. Where does this idea come from? Do you have any evidence? Try to deepen the black thought. You will often see that there is no cause for concern. It’s just an impression created by your depression. “Be careful handling the negative thoughts in your mind, and convincing yourself they are true. You have to come up with solid evidence in that sense,” say psychologists.
Set your goals
Select a few simple goals that you can easily reach. These should be specific, measurable, achievable, rewarding and time-limited. For example, the decision to have a job by the end of the week is unrealistic. But the decision to post two online resumes by the end of the week is good. “It’s specific, achievable, it does not require too much effort and it can help,” psychologists say.
Open up a little bit
Write on paper all the things you enjoyed before you become depressed. These could be movies, sports, meeting with friends, or reading the newspaper at the corner café. Then try to reintroduce these activities one by one into your life, even if you are not very excited. Focus on activities that can give you a sense of accomplishment, even momentary gratification, such as cleaning the apartment or washing your car. They can help relieve depression.
Do not deny that you are depressed
Refusing to recognize your situation only makes things worse, while accepting it can relieve suffering. Generally, instead of claiming everything is good and nothing has happened, knowing and accepting depression allows you to take action to improve it. Try to calmly analyze the pain. Write down your thoughts. That will make things clear.
Treat yourself well
Be careful about how you think and talk about yourself, and how you compare yourself to others, how you talk to anyone else. If there is a difference, treat yourself with more leniency “We are often nice to others, yet harsh with ourselves. It would be desirable to use the same standard,” psychologists recommend.