Feeling miserable and blue, and the prospect of going to the doctor or taking anti-depressants do not appeal? Worry not! There is help at hand, and here are some mental tricks, one can practice sitting right at home. Mental tricks? Cognitive Behavior Therapy (CBT) to be precise is what one is talking about.
What is Cognitive Behavior Therapy? As per Psychology.com, CBT is a type of psychotherapeutic treatment that helps patients understand the thoughts and feelings that influence behaviors. In other words, our feelings and how we think, plays a very important role in how we behave.
Simon Rego, PsyD, director of psychology training at Montefiore Medical Center in New York City sharing his views with Health said,
Cognitive Behavior Therapy is much more focused on what you seem to be doing and thinking that is keeping you depressed.
8 tips to break away from the cycle of depression:
- Do not make a single bad occurrence, a source for negativity. For eg. If a work colleague has been mean and irrational, do not catastrophize it and all the people at work suck. Try and think of those persons at work, with whom you share good vibes.
- Stop thinking of an unpleasant incident over and over again. Rumination is what this process is known as. There is no doubt that reflecting over an incident is good for greater understanding, but rumination does exactly the opposite; it just keeps the cycle of negativity to keep spinning. Distract yourself, as soon as you realize that you are ruminating.
- Live and enjoy the present. Do not try and predict your gloomy future. It is a negative exercise; for none of us, can really predict the future.
- Be kind to yourself. Do not berate yourself endlessly for errors and missteps. All if us make mistakes, but it is the ones, who can get up after a fall, are happier.
- Try and re-connect back with people you enjoy spending time with. Loneliness and seclusion are the trademarks of depression. So even if you don’t feel like it, go out, and spend some time out with others. That little bit of outing can be very uplifting.
- Stick to a routine. Try and have your meals on time, even if not hungry. Rego says,
Even if you’re unemployed or feeling down, it’s really important to set and establish a daily routine as best you can. This gives you a sense of regularity that can help with a depressed mood.
- Think in shades of grey! Life is not black and white. So if one friend has hurt you, try not to think that all friends are bad. So instead of saying, no one loves you, say yes, I do have a few friends who love me.
- Last but not the least; do not deny your feelings of depression. Acceptance actually helps to relive depression. It is half the battle won.
So incase you are feeling the blues, go ahead and try any of the above-mentioned tips. Rest assured, you will end up feeling much better. And if none of the above work, then you must seek medical help.
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