Depression! Tips on how to manage the symptoms of depression! ( part 1 ) Loss of interest in pleasurable activities and daily routine: There is evidence to show that increasing activity levels and participating in pleasurable experiences can help reduce depressive symptoms. The following points provide guidelines for increasing pleasurable activities and the sense of accomplishment you experience. Make a list of activities you need to complete as well as some that you find (or used to find) enjoyable. Make sure you write down as many activities as you can. Remember to also list activities that are only marginally enjoyable. Plan to take part in an activity each day. Activities should be achievable and should provide a sense of accomplishment when completed. Include enjoyable activities and try to increase the amount of time each day available for these. Think about what you have accomplished once you have completed a daily task. When participating in pleasurable activities, think about their enjoyable aspects. Talk to others about activities they enjoy and reflect on positive experiences. Remember that during a depressive episode you often lack motivation to work through daily routines and things you enjoyed previously may not seem as enjoyable. Focus on the positive, no matter how small, and remember that as you recover, the enjoyment you experience will increase. Worrying and negative thinking: Changing negative thinking patterns and reducing worry is not as easy as it may seem. This is an area where people often require the assistance of a psychologist or other mental health professional. Below are some suggestions for learning to control worry and reduce negative thinking. Take time to think about how realistic your negative thoughts are. Try to find some different and more helpful thoughts and explanations for circumstances. Write down some of these more helpful ways of thinking. Avoid excessively discussing negative thoughts and feelings with colleagues, family or friends. Instead, try to focus on positive aspects of situations. Negative thinking and dwelling on negative topics will not help you feel better. Keep yourself busy and your mind focused on tasks. Avoid unstructured time where you have nothing planned, as your mind may wander and dwell on negative themes. Try to think positively. There are many things you can do to address the cognitive (thinking) component of depression. These include: making a list of your skills, talents, and achievements; identifying the three most beautiful things in your environment; reminiscing about a time when you were really happy, successful or content. Set aside a daily worry time of 15 minutes when you do nothing but ruminate about your problems. Once this time is finished, leave all your concerns behind and begin working on thinking more positive thoughts. If during the day you begin to focus on your worries, remind yourself that there is a designated time for this and move your thoughts away from your problems. After some time of practising this, people often complain that they have difficulty filling 15 minutes with their worries. Keep a journal of your thoughts. Identify negative and unhelpful thoughts and try to correct them. Do not make any major life decisions, such as quitting your job or breaking up a relationship, while depressed. Remember, you may not be seeing yourself, the world, or the future in a clear way when you are depressed. - Holly 💜
Posted on: Fri, 04 Jul 2014 07:50:05 +0000
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