Posts tagged depression
Posts tagged depression
1. Remind yourself that thoughts and feelings aren’t facts. Often we think extreme and negative things – which are not completely true in reality. Try to get perspective and to be more balanced – and try to counteract accusing, negative thoughts.
2. Be patient, understanding and gentle with yourself. When you’re fighting depression or are feeling overwhelmed then that uses up a lot of your energy. Accept that today is likely to be hard, and put fewer expectations on yourself.
3. Do one small thing as it will help you to get moving - and you’ll start feel more hopeful as you see yourself make progress. Also, keeping yourself busy will interrupt your thinking, and will help to stop your feelings from getting even worse.
4. Although it’s not usually helpful to isolate ourselves, be wise in the people that you choose to be around. If other people are too happy – or too harsh and critical – it will compound your feelings of negativity.
5. Remember that tomorrow could be a better day. You only need to find the energy to make it through today.
- An inability to function normally in everyday life
- Lethargy, fatigue, and the feeling that doing things takes too much energy
- Persistent sadness, including fits of crying (either uncontrollably or being set off easily)
- Feelings of anxiety or emptiness
- Feelings of worthlessness, self-blame and low self esteem
- Sleeping a lot more or less than usual, or experiencing insomnia
- Compulsive overeating, or a loss of appetite
- Finding thinking or concentrating difficult, “foggy” thinking; inability to make clear decisions; forgetfulness
- Pessimism; feeling that life is hopeless, pointless and futile
- Numbness/ an inability to feel anything at all
- Aches and pains, digestive problems, headaches
- Generally feeling irritable and restless
- Being troubled by suicidal thoughts/ thoughts of dying.
1. Accept that we all feel low at times (but recognize that’s different from clinical depression.)
2. Don’t beat yourself up about feeling miserable. Remind yourself it’s normal to feel this way sometimes. (That is, we all feel bored, discouraged or a failure at times.)
3. Be real and acknowledge that today is a bad day so it’s going to be harder to keep your motivation.
4. Think about one thing you can try or do to interrupt your thinking and take your mind off things.
5. Get up from sofa, or switch off your computer, and make the small commitment to take some form of action. For example, just going for a walk can start to lift and change your mood.
6. Smile at yourself, and other people you encounter. You’ll start to feel more human, and things won’t seem so bad.
7. Don’t keep looking back, or going over what went wrong. That won’t help your feelings, or help to move you on.
8. Think of things that make you happy, or people you enjoy, or all the many things that you are grateful for.
Depression can often be difficult to fight as it usually drains you of your energy. And though you can’t overcome it by willpower alone, you still have some control, no matter how you feel. The suggestions below can help you with this.
1. Keep doing the activities you previously enjoyed (even if you don’t enjoy them as much when you’re depressed).
2. Try and build some exercise into your day as it releases endorphins – the body’s “feel good” hormones.
3. Know what your triggers and your risk factors are. For example, loneliness, stress, disappointment and pain are common triggers and risk factors for depression.
4. Stay in touch with your friends. Often those who are depressed start to isolate themselves – but that leads to loneliness - which makes depression worse.
5. Try and maintain some kind of routine, especially when it comes to getting up and going to bed. Taking naps in the daytime can cause insomnia and leave you feeling drained, so you have no energy.
6. Try to get a handle on how much you tend to worry. Take note of your thought patterns; don’t dwell on negatives. Instead, challenge faulty thinking so it’s much less pessimistic … and try to be thankful … and look for positives.
7. Make sure you do things that make you feel more relaxed. Often people who’re depressed feel uptight and agitated. So it’s important that you find things that help you to relax.
8. Resist the temptation to self-medicate (especially through alcohol or substance abuse.) That will lead to greater problems - and make you feel much worse.
9. Seek out support. Talk to a good friend, or someone that you trust. You’ll usually find there’s someone who genuinely cares.
10. Talk to your doctor. It may be medication is the answer for you so don’t be afraid to try and get professional help.
1. Catch your internal negative critic: People are often hard on themselves. Every time some negative event occurs, and you begin to put yourself down, immediately recognise and stop that thought.
2. Replace your harsh inner critic with a kinder, and more balanced, inner voice: After identifying and discarding your harsh inner critic, make it a habit to regularly thinking good, and affirming, thoughts about yourself. That is, be your own best cheerleader. Say, for example, you do badly on a test and start to describe yourself as a loser, stop and refuse to accept that thought. Instead, deliberately replace it with a more balanced and positive thought.
3. Don’t compare yourself to others: Remind yourself that every person is unique. It doesn’t really matter how you compare to other people. The only thing that matters is whether or not you are good at being you.
4. Seek to love and respect yourself more. Also, remember that if you don’t respect yourself, then it’s going to be hard for other people to respect you. That means choosing to accept yourself for who and what you are - regardless of how you look and feel, or what you have done, or not done.
5. No one can make you feel bad about yourself without your permission: If somebody was going to empty a garbage can on top of your head, would you just stand there and let it happen? You have a choice over how to act. In the same way, we can’t stop others from being nasty and mean - but we can choose to reject their comments, and refuse to take them personally. Also, be careful and wise when it comes to accepting advice. Ask yourself if the advice seems reasonable and is actually helping you. If the answer is “yes” then accept the advice. If the answer is “no”, then discard the advice.
6. Hang out with genuine, positive people: That is, with people who encourage you to feel good about yourself.
7. Keep a journal. Write something positive about yourself in your journal every day. Then, when you find yourself suffering from low self-esteem, open up your journal and encourage yourself.
According to Dr T.A. Richards, we can stop thoughts that lead to anxiety by consciously replacing them by more rational thoughts like the following:
When Anxiety is Near:
1. I’m going to be all right. My feelings are not always rational. I’m just going to relax, calm down, and everything will be all right.
2. Anxiety is not dangerous — it’s just uncomfortable. I am fine; I’ll just continue with what I’m doing or find something more active to do.
3. Right now I have some feelings I don’t like. They are really just phantoms, however, because they are disappearing. I will be fine.
4. Right now I have feelings I don’t like. They will be over with soon and I’ll be fine. For now, I am going to focus on doing something else around me.
5. That picture (image) in my head is not a healthy or rational picture. Instead, I’m going to focus on something healthy like _________________________.
6. I’ve stopped my negative thoughts before and I’m going to do it again now. I am becoming better and better at deflecting these automatic negative thoughts (ANTs) and that makes me happy.
7. So I feel a little anxiety now, SO WHAT? It’s not like it’s the first time. I am going to take some nice deep breaths and keep on going. This will help me continue to get better.”
When Preparing for a Stressful Situation
1. I’ve done this before so I know I can do it again.
2. When this is over, I’ll be glad that I did it.
3. The feeling I have about this trip doesn’t make much sense. This anxiety is like a mirage in the desert. I’ll just continue to “walk” forward until I pass right through it.
4. This may seem hard now, but it will become easier and easier over time.
5. I think I have more control over these thoughts and feelings than I once imagined. I am very gently going to turn away from my old feelings and move in a new, betterdirection.
When feeling overwhelmed
1. I can be anxious and still focus on the task at hand. As I focus on the task, my anxiety will go down.
2. Anxiety is a old habit pattern that my body responds to. I am going to calmly and nicely change this old habit. I feel a little bit of peace, despite my anxiety, and this peace is going to grow and grow. As my peace and security grow, then anxiety and panic will have to shrink.
3. At first, my anxiety was powerful and scary, but as time goes by it doesn’t have the hold on me that I once thought it had. I am moving forward gently and nicely all the time.
4. I don’t need to fight my feelings. I realize that these feelings won’t be allowed to stay around very much longer. I just accept my new feelings of peace, contentment, security, and confidence.
5. All these things that are happening to me seem overwhelming. But I’ve caught myself this time and I refuse to focus on these things. Instead, I’m going to talk slowly to myself, focus away from my problem, and continue with what I have to do. In this way, my anxiety will have to shrink away and disappear.