Cognitive-Behavioral Therapy (CBT)
Depression
Depression can happen to anyone — and does happen to one in four people. Different factors make it more likely to happen, including biological make-up, upbringing or reaction to life events. However, what determines how long depression lasts is how one deal with those factors. Thoughts and actions affect the way one feels. Depression is often accompanied by other feelings such as guilt, shame, anger and anxiety.
Thoughts
People who are depressed tend to think very negatively about themselves, the future and the world around them. It can be like seeing life through a gloomy filter.
People who are depressed tend to think very negatively about themselves, the future and the world around them. It can be like seeing life through a gloomy filter.
- Everything is hopeless — nothing can change
- I'm useless, worthless
- It's all my fault
- The world is a terrible place — everything goes wrong
Physical Sensations
- Tiredness, fatigue, lethargy
- Difficulty concentrating or remembering
- Sleep changes (sleeping more or less)
- Eating changes (eating more or less)
- Loss of interest in hobbies, activities, sex
Behaviors
Because of the tiredness, difficulty sleeping and eating, and negative style of thinking, one tends to do less and less. People with depression stop doing the things they used to do and enjoy. Depression can get so bad that it adversely affects one's ability to function at work or home. Wanting to stay in bed or isolating from friends and family are other common behavioral symptoms.
Because of the tiredness, difficulty sleeping and eating, and negative style of thinking, one tends to do less and less. People with depression stop doing the things they used to do and enjoy. Depression can get so bad that it adversely affects one's ability to function at work or home. Wanting to stay in bed or isolating from friends and family are other common behavioral symptoms.
Breaking the Cycle
Activity & Physical Exercise
Increasing activity and exercise levels can make an enormous impact on one's mood as it stimulates the body to produce natural anti-depressants. Just increasing our activity and exercise levels can make an enormous impact on our mood by:
Increasing activity and exercise levels can make an enormous impact on one's mood as it stimulates the body to produce natural anti-depressants. Just increasing our activity and exercise levels can make an enormous impact on our mood by:
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Schedule Daily Activities
Rewarding Yourself
Doing Things Differently
If lack of activity and tiredness is helping to maintain negative thinking and depressed mood, then doing more (in spite of feeling tired and depressed) will help us feel better.
- It's important to get a healthy balance of activities which give you a sense of achievement, enjoyment and being close to others. Choose activities which are important to you, have positive meanings or are purposeful.
- Keep your goals realistic — set achievable limits. For example, aim to walk for 15 minutes rather than a half-marathon, or wash the dishes rather than spring clean the entire house. Don’t set yourself up to fail! You can build up your activity over time.
Rewarding Yourself
- When you're doing well, remembering to pace yourself, doing more of what helps, or doing less of what doesn't — give yourself a treat or a pat on the back.
Doing Things Differently
If lack of activity and tiredness is helping to maintain negative thinking and depressed mood, then doing more (in spite of feeling tired and depressed) will help us feel better.
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Thinking Differently
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Arthur H. Belmont, LMFT
California - Florida - Michigan - Texas - Worldwide
888-787-1767
California - Florida - Michigan - Texas - Worldwide
888-787-1767