Normal ups and downs of life mean that we can all feel the sad and killed from time to time. But the emptiness and despair took over her life and cause discomfort for a long time, you may have depression. No matter how desperate you feel, improvement is possible. One of the first lines of intervention of depression treatment is medication, but you should not ignore the psychological interventions to combat depression and prevent recurrence.
Then I present nine psychological and natural ideas to get relief from depression. In the end, they may prove to be highly effective in overcoming the depression and in reducing the risk of relapse.
Depression is a universal problem, an undesirable state but usually correctable
Depression has a long history. You can find examples of depression in ancient Egyptian hieroglyphics written. Some of the solutions included Egyptian travel and dance. Hippocrates, the ancient Greek father of medicine, prescribed diet and exercise as a first line of defense against depression. Both the Egyptians and the ancient Greeks were tolerant of people with depression.
Depression is sometimes frowned upon from the perspective of those who do not have it. The very person who suffers from depression, in most cases develops a negative view of himself, probably because there is a social stigma attached to the issue.
Change your perspective and accept depression for what it is. A temporary psychological disorder, normal case, it is possible to be improved.
Depression is not something you should ignore ... .as if you could
Depression is different from one day less good or sadness. Marked by a mood greatly diminished and lasting, depression is accompanied by depressive thoughts, fatigue, sleep problems and sometimes some unexplained medical symptoms. If severe enough, depression can have a devastating effect on the overall quality of your life. But it does not necessarily have to be. You get a proper diagnosis for the type of depression you are facing and also identify ways to address the distinct features of the nature of this type of depression.
Depression is a treatable condition
Firstly, the improvement is typically a byproduct of taking corrective action. However, a major obstacle to overcome depression are symptoms of depression itself. A person suffering have to be patient with the pace of improvement.
In my practice has been observed that the unrealistic expectations of rapid improvement are actually more discouragement behind people who suffer from depression. That is, when someone starts a psychological therapy, is the expectation that in the first days following the start of treatment, you feel better. Since the perception of "best" is getting to feel how he felt before having depression. And this is not possible.
What is possible, is the person a little bit better as you apply a set of activities and ways of thinking that in his return to make you feel better. The explanation of how to improve, clarify some of the obstacles to improvement, and present a temporal perspective of improving the person who suffers from depression already are part of a therapeutic program.
If you were not vulnerable to depression, you would not have
Even with a less vulnerable than the average for depression, serious events can trigger it. Blaming yourself for this vulnerability makes as much sense as blaming himself for a broken leg, multiple sclerosis or kidney problems.
Although this vulnerability is not your fault, it is your responsibility to take action to get better. Consider an approach of non-judgmental about yourself, certainly helps to reduce stigma and put it in a non-victimizing position.
You are not your thoughts and feelings of depression
In a depressed mood, you are susceptible to ruminate on negative thoughts about how bad you feel and about the negative conditions that contribute to your depression. This is a formula to make a bad situation get even worse. By taking yourself in this line of thought, you are in a position to make a positive change towards the objective self-observation. This exercise allows you to rationally think about their own thinking and depressive feelings separate from himself.
Depressive thoughts have recognizable cognitive signatures
helpless thoughts, hopeless, worthless, are common to pass the head of the depressed person. Such thoughts are known to cognitive distortions or distortions of thought. In therapy the person is taught to identify and monitor their cognitive distortions, to separate them and then replace them with more assertive forms of reasoning.
Recognize and correct depressive thinking is a "remedy" to the evidence base for depression. This method is used in cognitive-behavioral therapy, which I practice with my patients suffering from depression.
Tolerance decreased mood and painful sensations
You can catastrophic about how you feel horrible. This catastrophic problem a serious problem increases your misery index. Accept your depressed mood for what it is, a depressed mood. Tolerance and acceptance of a depressed mood can bring some comfort compared with the focus on anxiety and hopelessness.
But how can you tolerate all the negativity that feeling? Perhaps just as you tolerate when you're feeling sick with the flu. You can say that the depressive feeling is what it is. The depression lasts longer than the flu, but does not last forever. It has a beginning, middle and end.
Overcome the inertia acting will renew their strength
The type of activity that performs makes a difference in improvement. Isolating yourself is an activity. This not recommended activity helps keep depression. In fact, most people with depression are very motivated to do nothing. Instead, get involved in beneficial behavioral actions such as exercise, gardening, hiking, painting, among others.
A simple schedule of activities to practice can be surprisingly effective. You can schedule regular daily activities to do that are at your fingertips. I am sure that at the end of their scheduled activities will feel rewarded in the form of personal achievement and positive feelings.
Even depressed invest in your relationships
You may feel as immersed in itself to stop worrying about your relationships. However, it is advisable to be aware of your relationships. Avoid complaining for everything and anything. Avoid being hostile, just because you think your problem is the biggest problem in the world and has reason to say what comes to mind. Remember the empathy that you have had with others, and behave accordingly.
Make a special effort to avoid compromising your relationships. If someone tells you, "you have to get over it," process this comment as being from the ignorance about the severity of depression. Through their actions, demonstrate that you are taking steps to improve.
Finally I leave you with two questions to consider. If you had, or if you could get, psychological tools to overcome depression, and prevent depression returning, you would be willing to try them? The other question is: What pleasurable activities you think you can accomplish that can bring you good returns?
If you answer yes to the first question, and you have in mind some options for the second, you may be a candidate to put your improvement in your hands. In this quest and this will improve, you will have even more effectively using approaches based on scientific evidence to overcome depression.
The proactive approach is a psychological advantage in overcoming depression. This can be surprisingly effective for those who have not obtained the desired improvements with other different forms of treatment.
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