Feeling Depressed? Depression is a serious condition that negatively affects how a person thinks, feels, and behaves. In contrast to normal sadness, depression is persistent, and significantly interferes with daily life. Here is 12 Mental Tricks to control depressions
One way to sabotage yourself is to take a single event and treat it as an ongoing source of negativity. “People who are unemployed do this a lot,”. “They’ve lost their job because of the economy and they personalize it.
Ever clash with a colleague or fight with a friend and then keep obsessively thinking about it, amplifying the anger, stress, and anxiety associated with the memory? Known as rumination, this type of thinking is linked to a greater risk of becoming or staying depressed.
If you catch yourself ruminating, studies suggest it may help if you try to distract yourself, meditate, or redirect your thoughts
Don’t dwell on the past
It’s pretty pointless to tell yourself you should have done this or shouldn’t have done that. You can’t change the past, but you can live in the present.
Just accept that you made the best decisions you could have made with the information or resources you had at the time. Hindsight is always 20/20, so best to try to just let it go and don’t beat yourself up for perceived missteps.
And do a rumination check; ruminating about the past can generate anxiety, just as worry about the future.
Reach out to others
A hallmark of depression is isolation. It can happen easily if you’re not working, or you’re avoiding people because you’re depressed. But expanding your social network provides an opportunity to get support, perhaps even from people in the same or a similar situation
“Once you start reconnecting with people, you get a sense they understand,”. “You get positive advice and encouragement and it’s often done in activities that end up being fun.”
Staying home alone will perpetuate the depression. Getting out with other people—even a little bit—will lift your spirits
Stick to a structured routine
Even if you don’t feel like it, make sure you get up at a set time, eat meals at the same hour every day (even if you’re not hungry), and avoid lounging on the couch during the day lest it prevent you from sleeping well at night.
“People who are depressed tend to eat or sleep inconsistently,”. “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.”
If you can incorporate socializing into your routine, all the better.
Avoid black and white thinking
Black and white is great for zebras, but not thoughts. Depressed people tend to think in extremes: I’m a loser. No one loves me. I’ll never get a job.
But your thought patterns could put you in a rut or keep you there. “Being depressed or sad is going to color the way you think about yourself in a negative direction,”.
These thoughts can paralyze you and stop you from doing the very things that will get you out of a lousy situation. Try to think in shades of gray, says David R. Blackburn, PhD,a psychologist with Scott & White Hospital in Temple, Texas. Instead of “no one loves me,” try “lots of people (if not everybody) love me.”
Reality check your thoughts
If you’re depressed, negative thoughts go with the territory. However, they are rarely grounded in reality.
Once you’ve identified a negative thought, ask yourself, “Where is the evidence that I’m the most despicable human being on the entire earth?” There probably isn’t any.
“You can’t just be rattling these thoughts back and forth and saying they’re true,” says Blackburn. “You have to come up with some solid evidence.”
And if you’re worried about what people are thinking about you, go ahead and ask them.
Choose smart goals
Select a few simple, straightforward goals you can easily set and follow. Those goals should be SMART, which stands for “Specific, Measurable, Attainable, Rewarding, and Time-limited.”
So for example, deciding you will have a job by the end of the week is unrealistic.
Fake it a bit
Write down all the things you used to like doing that you’ve stopped doing because you’re sad and depressed, suggests Rego, Assistant professor of psychiatry and behavioral sciences at Albert Einstein College of Medicine.
That could be going to the movies, socializing with friends, or simply going to the corner coffee shop with a newspaper.
Then, one by one, start reincorporating these activities into your life even if you’re feeling unenthusiastic about it. Also, focus on tasks that can give you a sense of mastery or accomplishment, whether it’s tidying up the apartment or paying the bills. That can help ease the depression as well.
Don’t deny depression
If your present situation, well, sucks, denying it will only make things worse. “Some people don’t accept they’re depressed and instead beat themselves up or think they’re crazy or weak,”
This may only drive you deeper down, while acceptance can relieve the suffering,
In general, knowing and accepting that you’re depressed can allow you to take steps to make it better or get treatment, rather than pretend that everything’s just fine.
Treat yourself well
Take a look at the language you use when you think about or talk to yourself and compare it to the way you talk to everyone else. If there’s a disconnect, try to treat yourself in a kinder, gentler way.
If inadequately treated, depression can lead to other health-related issues. Symptoms include: a depressed mood most of the day, every day; diminished interest in daily activities; changes in appetite and sleeping patterns; fatigue; restlessness; anxiety; feelings of worthlessness or helplessness; difficulty concentrating; increased alcohol or drug use; thoughts of death or suicide.
Author : Anupananda Baruah (betterlifemantra)Tags: self-help