In this world everybody feels sad once in a while. On the other hand, Depression is a complex condition characterized by profound sadness, lethargy, feelings of worthlessness and also a loss of interest in social activities. In US each year about 15 million people are diagnosed with clinical depression.
Medication is effective for depression. But cognitive behavioral therapy (CBT) can be an effective adjuvant to or even substitute for drugs. This therapy focuses on changing behavior, rather than talking about your childhood.
Simon Rego, director of psychology training at Montefiore Medical Center in New York city suggest that – this therapy focused on what you seem to be doing and thinking that is keeping you depressed. With no special trainng, some method of this therapy you can practice at home. Here we give some tips for breaking the cycle of negativity.
One way of Depression fighting tips is that, to sabotage yourself take a single event and treat it as an ongoing source of negativity. Rego says that – people who are unemployed do this a lot, they have lost their job because of the economy and they personalized it.
Instead of thinking “I will never get another job, just try to say to yourself that I will get another job, it just take some time.”
Don’t think too much about the past
You can’t change the past but you can live in the present. Just accept your past and try to let it go. And also don’t beat yourself up for perceived missteps.
Stop thinking after clashing with a colleague, fighting with a friend or family member. Because keep obsessively thinking about it, amplifying the anger, stress and anxiety associated with the memory? This type of thinking known as rumination. And this type of thinking is linked to a greater risk of becoming or staying depressed.
So to stop ruminating don’t think negatively, you can just call your colleague or friend or family member to discussed clearly or to say sorry.
A hallmark of depression is isolation. And it can happen easily if you are not working or if you are avoiding people because you are depressed. But expanding a social network provides an opportunity to get support.
Stick to a structured routine
You should make sure you get up at a set time, eat meals at the same hour every day and avoid longing on the couch during the day lest it prevent you from sleeping well at night.
It is really important to set and established a daily routine as best you can. This gives you a sense of regularity that can help with a depressed mood.
Rego suggest that depressed people should select few simple, straightforward goals that they can easily set and follow. Those goals should be Smart, which stands for – specific, measurable, attainable, rewarding and time-limited.
For example – instead of deciding you will have a job by the end of the weak you should decide to post two resume online by the end of the week, because it is smart decision than expecting that have a job by the end of the weal, which is unrealistic.
Treat yourself well
Just take a look at the language you use when you think about or talk to yourself and compare it to the way talk to everyone else. And if there is a disconnect, try to treat yourself in a kinder, gentler way.
If you are depressed, by commenting below you can express the reason of your depression with us . We will help you to get relief from your depression .
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