How do I naturally cure chronic depression
Depression & Self-Help: What Can I Do About My Depression?
If you have depression, looking into self-help is a big step. The willingness to help yourself shows that you basically have confidence in yourself - even if you do not notice it in many moments. And it also shows that you want to be protective of yourself. We would like to support you with these five tips for self-help with depression. The recommended measures can help you find your way back to a better quality of life on your own.
Many people with depression withdraw. You are not in the mood for business or conversation. To help yourself out of your retreat, you can plan to get in touch with someone in your circle of friends or family today. It doesn't have to be a visit or a phone call, but can also be a voice message or SMS.
During a depressive phase, many people forget what they actually like. Therefore, think about three things with which you could do yourself something good today. It could be a delicious meal, your favorite movie or book, or a song that you haven't heard in a long time. Pick one thing and consciously let it do you good.
What did you enjoy before the depression hit? Which activities were "your" activities? “Being active” does not mean going for a jog. It's about activities that suit your temperament - maybe it's a shopping tour, a visit to a café or cinema or a game of poker. Here, too, think about three suitable activities and plan at least one of them into your everyday life within the next three days.
Outsmart your brain with just three letters
Sometimes our own language affects us without our noticing. One word we use a lot is the word "but". "I want to go to the birthday party, but I'm too sad." In this sentence, the depressed mood virtually forbids you to engage in any positive activity. Try replacing the word “but” with “and”.
Exercise Instructions: Write down three reasons that keep you from being more active, cultivating relationships, and doing yourself good.
- I want to be more active, but ...
- I would like to meet friends / family more often, but….
- I want to do myself good, but ...
Then write down the same sentences again with “and” instead of “but”. Now read through the “and sentences” again. As you do this, make sure that you can actually do things and be in a depressed mood at the same time. By changing your language, you can actually bring about an inner change.
4Watch your thoughts
Many people experience repetitive uncomfortable thoughts during depression. Try observing your thoughts for five minutes, perhaps right after reading this article. What this means is that you perceive it and try not to respond to it. You just don't spin it any further. You may find your head chewing over the same or similar thoughts over and over again. Observing your thoughts in this way will help you distance yourself from them. This creates less uncomfortable feelings. We have put together for you in an article which typical thoughts occur during depression and how you can better deal with them.
Just as you have turned to your thoughts, you can do the same with your feelings. Emotions can feel overwhelming. Sometimes we feel as if we are helpless at the mercy of them, as if a wave were rolling over us. But who is actually being run over by whom? Try to discover that there is an “observer” in you who perceives the feeling. You can witness feelings come and go. Practice and experiment with identifying yourself more with the "observer" than with the feeling. With this technique you can gradually gain mental stability. Here you can find more information about how you can use unpleasant feelings for yourself.
Way out of depression: self-help in everyday life
If you talk to others about your mood, you have probably already received some tips. But how do you manage to motivate yourself to implement it? Try doing something to help yourself every day. For example, you could plan a pleasant activity every other day, call a friend once a week, for example every Monday, and do something nice for yourself every evening. Also make observing your thoughts and feelings a daily companion. You can set periods of time in which you watch particularly carefully, for example the first ten minutes after waking up.
Step by step
It is very important that you do not overwhelm yourself. If you do too much, you run the risk of not being able to do everything and becoming frustrated. In the worst case, you could then give up the "project" self-help entirely. So instead of planning a day trip, you can go for a walk for half an hour, for example. For the time being, do not get in touch with people with whom there are frequent conflicts, but seek contact with someone who will definitely support you. Do not try to observe your thoughts and feelings all day long, just try to observe your thoughts and feelings for a few minutes - very focused. This way, your mood can gradually improve. Be patient and good to yourself.
If you have tried these tips for a while and you still do not notice any improvement, our online training for depression can help you.Within about 6 weeks you will get to know effective ways to sustainably improve your mood. You can also find more information about depression, self-help and therapy in our blog category Depression.
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