Tips To Overcome Depression
Below you can read 10 practices widely used by psychologists for the treatment of depression. All of them have proven to be very effective in overcoming the depressive disorder. Most of them are of cognitive-behavioral orientation and with extensive experimental verification.
These practices are not only recommended for those who are going through a depressive period but also for those who do not have any mood disorder want to enhance their ability to face the challenges of life, increasing their assertiveness, emotional intelligence, personal energy or ability for equanimity (ability to accept different emotional states).
If you are in depression treatment with a psychologist or psychiatrist you can consult about the application of the methods that you can read below:
It is essential to overcome a stage of discouragement and loss of interest in things to perform activities that make you feel better. While it is true, that when you are depressed you do not feel like it or do not think that doing activities serves you at all, however, the execution of activities allows you to increase your level of physical and mental energy, to defocus the mind of negative thoughts and obsessive thoughts. put to the test and refute the negative thoughts.
The practice is that you select a group of activities that, before entering into crisis, generated interest and enthusiasm. For example, if before depressing you liked to practice some type of sport, now you should propose to recover that activity, even if it is in a reduced way.
In order to expand this practice and look for ideas about activities that you used to enjoy, you can see the practice of behavioral activation.
The first key to overcoming depression is behavioral activation.
Behavioral activation along with the change of negative thoughts are the most important keys to overcome depression according to psychologists.
2- POSITIVE YOUR THOUGHTS
This practice is the most used by psychologists of cognitive-behavioral orientation. It consists of learning how to identify negative thoughts, which tend to be automatic and semi-unconscious. They are usually brief and very toxic, for example “I am stupid”, “I will never get better”, “everyone gets what I am unable”, etc.
Once identified you must learn to replace them with other thoughts that are realistic, logical, rational and positive. For example, if I’ve done something wrong, instead of thinking “I’m stupid,” I’ll learn to tell myself, “Making a mistake does not mean I’m stupid.” In order to carry out this work correctly, you must record your negative thoughts and change, also in writing, to realistic and positive thoughts.
If you want to learn more in detail about this method you can read how to positivize your thoughts.
Change of negative thoughts.
The change of thoughts is a fundamental practice for psychological change.
3- DEVELOP YOUR SELF-ESTEEM
Psychologists have clear that self-esteem is mental health what an immune system resistant to the physical body. With a good level of self-esteem it becomes very difficult for depression to develop. Self-esteem is supported by good self-support, where we value ourselves and tolerate our faults.
The fundamental practice for developing self-esteem is the identification and elimination of self-critical thoughts. The biggest enemy of you is yourself, particularly when you attack with critical thoughts. You have to learn to speak to yourself in a respectful way by giving yourself the value you have just for being a person. Treating yourself well, like a good father who transmits your affection, support and appreciation, is key to developing your self-esteem.
If you want to learn methods of developing self-esteem you can read how to develop self-esteem.
The third key is self-esteem.
Developing self-esteem is an exercise in changing critical or disparaging attitudes towards oneself.
4- DEVELOP YOUR ASSERTIVENESS
Assertiveness is the ability to know how to defend yourself in a non-violent way against the pressures, demands or abuses of others. If you have difficulty reaffirming your points of view before others, knowing how to say “no” to an abusive request, or taking initiatives with others, you may need to learn to develop your assertiveness. If you feel unable to respond to the abusive demands of others, this may make you feel weak and insecure and you will end up criticizing yourself instead of being critical of others.
If you want to learn to improve your assertiveness you can read how to develop your assertiveness.
For many psychologists the development of assertiveness is fundamental to improve self-esteem and overcome depression.
Assertiveness is the ability to defend one’s rights. An assertive person is able to express their needs in a constructive and firm but nonviolent way.
5- DEVELOP YOUR EMOTIONAL INTELLIGENCE.
Knowing how to accept and tolerate different emotional states, even if they are negative, will be one of the best advantages you can count on in life. If you have anxiety, sadness, fear or anger and you can “control” without these emotions overflowing, you will be a person with a good capacity for self-control. And of course, if you know how to tolerate and accept negative emotions, you can have a greater capacity to enjoy positive ones.
If you want to learn more about emotional intelligence you can read how to develop emotional intelligence.
The fifth key to overcoming depression is emotional intelligence.
Emotional intelligence is the ability to identify, accept and enhance one’s own and others’ emotions. A good emotional intelligence improves and enriches personal relationships.
6- FACING THE SITUATIONS
It is frequent in the work of psychologists to care for people with a high level of avoidance. That is, fleeing from situations that involve a high level of discomfort: a subject that has been suspended several times, a meeting with people who make me feel insecure, a person who attracts me but who I think can reject me, the commitment in a couple relationship, etc.
Avoidance is a defense mechanism that “protects” in the short term of not experiencing fear or anxiety, but that in the medium term ruins the achievements in life since any objective that supposes a certain degree of fear is avoided and thus frustrated. It is evident that depression is nourished by avoidance.
If you want to see methods to overcome avoidance, you can read how to deal with situations.
A common practice of psychologists is to enhance the motivation of clients to face those situations feared or avoided.
Facing situations that scare us will give us a feeling of security and competence that is very valuable to overcome depression.
7- ESTABLISH OBJECTIVES
One of the typical characteristics of depression is the loss of interest in reaching goals. People always need to have goals, major or minor, that they can achieve in life to be excited and stimulated. The know how to establish objectives that I wish will be an important stimulus to overcome depression and in general in life to have good stimuli to overcome.
If you want to see what method can help you clarify your goals you can read how to set goals.
Setting goals is a common procedure in psychological therapy.
Having goals in life generates an illusion of the future that is vital to combat depression.
8- LEARN TO RELAX
Another technique taught by psychologists is relaxation. This technique is fundamental for you to learn to loosen your muscles and with it your mind as well. When the body is relaxed, your psychological fitness is more serene and your way of thinking becomes less negative, apprehensive, obsessive or rigid.
To learn relaxation methods or techniques you can read how to learn to relax.
The eighth key to overcoming depression is relaxation.
The practice of relaxation has multiple positive psychological effects, eliminates stress, anxiety and improves mood.
9- LEARN TO MEDITATE
In recent years there has been a multiplication of research by psychologists on the effectiveness of the practice of meditation or mindfulness (mindfulness). Its effects are very valuable for the treatment of anxiety, obsessiveness, relapses of the depressive type, psychosomatic diseases, and in general for the development of the capacity for acceptance and tolerance of both physical pain and any type of emotional discomfort.
10- LEARNING TO SOLVE PROBLEMS
Knowing how to solve the different problems that life subjects us to is something that we can learn or improve through problem solving strategies that have been well empirically verified. It is about developing the ability to know how to properly assess the pros and cons implied in any decision making in order to choose properly.
If you want to know the methods of solving problems you can read how to solve your problems.
Problem solving is a strategy used in psychological therapy as learning skills to solve problems.
Many depressions have their origin in a difficulty to solve the problems that life brings us. Learning to evaluate situations to know how to see the good and the bad of the decision we make will help us to know how to choose properly and that will help us to have better self-esteem and state of mind.
How do psychologists apply these methods?
Each person is totally unique and individual, therefore, each person requires a personalized treatment, but in the treatment of depression are essential learning to change negative and self-critical thoughts as well as behavioral activation, the realization of activities that can generate a feeling of satisfaction and control. The other practices are used depending on the needs of each person.