Depressed people feel that they are to be blamed when things go wrong and they’re "just at the right place and at the right time" when things go well. Here’s an exercise to help you realize your value and reduce your feelings of bad luck towards life events that seem to plague you.
Think of a recent memorable event. Describe it. Think about how the contributions of other people, as well as things beyond control, were responsible for this event. List the ways in which your efforts, talents, skills, experience, appearance, etc. were accountable for this event. What rate or percentage of the responsibility/ accountability for this event was attributable to you? Was any of it due to you at all ?
Do this for several events, both positive and negative. You have almost always worked for positive events and against depressing events. So, you can now decide if you aren't causing more positive things than you thought. It is a known fact that depressed people belittle their own abilities.
Ok, if you can see yourself as responsible for negative events -over half of the time - see if others aren't responsible. You will come to realize that your abilities, traits, and contributions can cause good things to happen and that usually external factors beyond your control are explain the negative outcomes.
What does the future hold for me ?
When we are depressed, we have the tendency to concentrate on the past or to see initially the immediate consequences, and not the long-term positive results of what we are doing now. The sufferings in the past can make the depressed people ignore events and circumstances that might be awkward but very critical or rewarding to their future. Become aware of the effects of your internal voice that no one else hears except you by analyzing the outcome of some activity each day.
This is important for us to do, but it is even more essential and difficult for you if you are a pessimistic person with low self-esteem.
Reinfore Yourself as a worthwhile person Some depressed people feel that indulging themselves over rewards for any accomplishment is being egotistic. It is normal to pat yourself in the back once in a while.
Research has shown that whenever we feel down and troubled we tend to do less pleasant activities, but just doing more enjoyable things is not an assurance to beating symptoms of depression. However, actions do change feelings and can steer you away from depressive illness.
You can increase your activity level, find something exciting and worthwhile to engage in. Start with easy tasks, and work up to harder. Reward yourself as you accomplish each task for motivation. It gives you the incentive to keep on trying.
Research also indicates that an aerobic exercise program for at least 30 minutes 3 times a week lessen major depression as much or more than medication. Exercise would be good for you in many ways, not just with depression.
Some studies shows that exercise alone three or five times a week for 30 minutes reduces symptoms of depression by about 50%. That is as good as taking antidepressants or getting psychotherapy treatment. However if you suffer from severe depression this alone will not cure you, but it will help.
Get lots of rest, relaxation, and sleep always. Our personal situation greatly influences your happiness and depression. It has been found that loneliness, dependency, and marital problems often precede an episode of depressive illness.
Try to change your depressing surrounding - working conditions, family relationships, stressful situations, and the like. Our mood reflects our environment.
What to say when you talk to yourself
Reduce the pessimistic and self-criticizing thoughts that characterize depressed people such as:
“I am always a failure.”
“This is a hopeless case.”
“I’m messing up again.”
“It will only get worse.”
To control these depressing thoughts, try restricting sad thoughts to specific times or places. Then reward yourself upon eliminating negative thoughts, and replace them with positive visions every time you have low moods.
Try your best to have a lot more positive thoughts. Be thoughtful – then you will feel that your friends appreciate your efforts. Realize that nothing in this world is insurmountable and that every problem has solutions.
Be happy. Feeling self-satisfaction may help you swing your low mood from sad to happy. Practice smiling more, acting in a more confident manner, dressing up more attractively, expressing compliments, and acting as though the future will be better. Acting and thinking happy thoughts can change your mood and this feeds into your mind.
For more related information visit: http://www.DepressionSymptomsTreatment.com - a site that offers advice for avoiding, coping with depression. Get professional knowledge on dealing with symptoms, drug side effects and improving your life!
Article Source: http://EzineArticles.com/?expert=Christopher_Ruane
Saturday, January 14, 2006
Does A Powerful Self Image Keep Depressive Illness At Bay ? Part 1 - By Christopher Ruane
A powerful self image comes with a self-control treatment program which consists of the following :
Observe YourselfIn the viewpoint of a depressed person, depression usually seems to come for no apparent reason and from nowhere at all. Research has been clearly presented that positive events or activities lead to positive moods, while negative events lead to depression.
The depressed person should accept that this is so, amidst having depressed feelings out from nowhere. So rate your mood on a subjective 1 to 10 degree and keep a record every day of positive events. It is likely that your mood will be a reflection of what is currently happening in your life.
People with depression symptoms focus more on negative events of their lives and neglect or overlook positive ones.They are not aware of this situation and don't know they are doing this.So, it is for your advantage to know the importance of what is happening in your life everyday.
To do this, you must look for and record all daily events and activities, even little, trivial pleasant ones. It is very important for you to learn again and see the wonderful greatness this world has to offer.
Feel the invigorating atmosphere and smell the flowers. Don't forget usual things like sipping a cup of coffee, assisting someone, taking a walk, watching a bird, reading a book, taking children to school, watching your favorite program, reading an advice column, going shopping, listening to music, making yourself attractive, visiting a friend, completing chores, playing with children, playing sports, expressing an opinion, getting a long kiss, getting or giving a compliment, and the act of smiling. Put this in your record book or so-called diary with a brief description of these pleasant events.
You should observe if your disposition doesn't go up and down according to how many pleasant events occurred that day. If so, this is a motivating push to increase the number of pleasant events and experiences in your life and to appreciate the nice things that happen for each and everyone of us. You may start to view the very negative experiences much less and keep away from the path towards depressive illness and the accompanying symptoms of depression
Using this advice, you can have your simplified version of a "behavioral analysis" in which you would look for the previous situations and consequences of good and bad moods. Your objective in doing this is to find cause and affect relationships that can be used to boost your spirits and reduce depression.
Take One Small Step at a TimeSome depressed people get disappointed when their desire for a better outcome results to disappointments. One main reason is because their expectations overshadow the essential details of how to get there.
Impractical anticipations, like having your grade as all A's, may also lead to frustration and a low self-esteem. Thus, it is important to learn to have a well-defined plan, to set realistic goals and expectations, and to have some success experiences. It is valuable to be satisfied with small rewards and blessings.
Thus, you must make a decision on some practical, possible, important self-help project that will boost your confidence and vitality, such as working out to have a stunning body figure, increased exposure to people, learning to play basketball, spending more time alone with your spouse, or anything for that matter.
Then, for each project goal set many clear and reachable sub-goals (small steps), perhaps things you could do every day. Schedule your time, prioritize your tasks, and do all your best to become successful. Jot down your progress in a diary or record book, along with the positive outcomes.
For more related information visit: http://www.DepressionSymptomsTreatment.com - a site that offers advice for avoiding, coping with depression. Get professional knowledge on dealing with symptoms, drug side effects and improving your life!
Article Source: http://EzineArticles.com/?expert=Christopher_Ruane
Observe YourselfIn the viewpoint of a depressed person, depression usually seems to come for no apparent reason and from nowhere at all. Research has been clearly presented that positive events or activities lead to positive moods, while negative events lead to depression.
The depressed person should accept that this is so, amidst having depressed feelings out from nowhere. So rate your mood on a subjective 1 to 10 degree and keep a record every day of positive events. It is likely that your mood will be a reflection of what is currently happening in your life.
People with depression symptoms focus more on negative events of their lives and neglect or overlook positive ones.They are not aware of this situation and don't know they are doing this.So, it is for your advantage to know the importance of what is happening in your life everyday.
To do this, you must look for and record all daily events and activities, even little, trivial pleasant ones. It is very important for you to learn again and see the wonderful greatness this world has to offer.
Feel the invigorating atmosphere and smell the flowers. Don't forget usual things like sipping a cup of coffee, assisting someone, taking a walk, watching a bird, reading a book, taking children to school, watching your favorite program, reading an advice column, going shopping, listening to music, making yourself attractive, visiting a friend, completing chores, playing with children, playing sports, expressing an opinion, getting a long kiss, getting or giving a compliment, and the act of smiling. Put this in your record book or so-called diary with a brief description of these pleasant events.
You should observe if your disposition doesn't go up and down according to how many pleasant events occurred that day. If so, this is a motivating push to increase the number of pleasant events and experiences in your life and to appreciate the nice things that happen for each and everyone of us. You may start to view the very negative experiences much less and keep away from the path towards depressive illness and the accompanying symptoms of depression
Using this advice, you can have your simplified version of a "behavioral analysis" in which you would look for the previous situations and consequences of good and bad moods. Your objective in doing this is to find cause and affect relationships that can be used to boost your spirits and reduce depression.
Take One Small Step at a TimeSome depressed people get disappointed when their desire for a better outcome results to disappointments. One main reason is because their expectations overshadow the essential details of how to get there.
Impractical anticipations, like having your grade as all A's, may also lead to frustration and a low self-esteem. Thus, it is important to learn to have a well-defined plan, to set realistic goals and expectations, and to have some success experiences. It is valuable to be satisfied with small rewards and blessings.
Thus, you must make a decision on some practical, possible, important self-help project that will boost your confidence and vitality, such as working out to have a stunning body figure, increased exposure to people, learning to play basketball, spending more time alone with your spouse, or anything for that matter.
Then, for each project goal set many clear and reachable sub-goals (small steps), perhaps things you could do every day. Schedule your time, prioritize your tasks, and do all your best to become successful. Jot down your progress in a diary or record book, along with the positive outcomes.
For more related information visit: http://www.DepressionSymptomsTreatment.com - a site that offers advice for avoiding, coping with depression. Get professional knowledge on dealing with symptoms, drug side effects and improving your life!
Article Source: http://EzineArticles.com/?expert=Christopher_Ruane
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