Everyone has times when they feel sad, bored or unhappy. Most of the time these feelings come and go, but sometimes they persist and last for long periods of time. You may not be able to change these and stop feeling depressed. When you're feeling depressed, you may notice the following:
You cry often.
You cry for no clear reason or over small things.
You wake up early in the morning.
You have difficulty falling asleep at night.
You constantly feel tired and lacking in energy.
You have lost your appetite.
You have problems concentrating.
>You've stopped doing the things you enjoy doing.
You go out less and want to be alone.
When you feel sad, it's very difficult to get yourself back together. Everything seems impossible, you feel like it's a very difficult task and you don't even need to bother trying. This is part of depression and one of the hardest things is taking the first step. Two things can help you take action.
Tell people you're starting to struggle with depression. They can help you, support you and encourage you.
You can make a difference in how you feel. Even though it's hard work, there are things that will make you feel better.
Check what you're doing and how you're feeling. When people feel sad, they stop doing things. They don't go out much, they may sit idle or stay in bed all day. A useful first step can be to check what you're doing and see if there are times throughout the day when you feel worse than others.
Write down what you're doing on a piece of paper or on your phone every hour and start from 1( Rate your current mood by choosing a number from 10 to 10 (feeling very bad) to 10 (feeling very good).
Constantly remind yourself that you are getting better and keep busy. Remember that it gives you less time to listen to your negative thoughts.
Find your negative thoughts. Those who feel sad and depressed people are negative they have thoughts. They very easily find negative and bad things happening. They ignore the good things. They are very critical of themselves and the things they do. They think things are going bad because of them. They generalize something that goes bad in one area of their life to the rest of their lives.
If you think like this, you need to be aware of your negative thoughts and discover whether you are caught in a thought trap. Now I will tell you about four very common thought traps:
Negative glasses-These allow you to see only the negative part of the event.
Positive things don't count -Positive things that happen are not given importance or are thought to be by chance.
Exaggerating things - Small and negative things are bigger than they really are
Predicting that bad things will happen - Basically, it happens in two ways:
Mind reader:They think they know what others think. (“I don't think Ela loves me.”)
Fortune Teller: They think you know what will happen. (“I know I'll say something stupid and everyone will laugh at me .”)
Challenge your negative thoughts. Once you find your negative thoughts and know the thought trap you're falling into, you can learn to intervene. .
If you have negative glasses you must learn to stop, look again and find any positive thing you may have missed. If you think positive things don't count, you need to learn to accept and celebrate your successes. If you are exaggerating things, you must learn to prevent problems from becoming too much and getting bigger. If you're predicting bad things to happen, you should stop doing that and check out what actually happens.
People who feel depressed sometimes feel like they don't know how to deal with their problems. Difficulties with friends, family, or bosses seem so big that you don't know how to handle them.
Think of all possible solutions. Think about your problem and write down all the possible solutions. Sometimes it can be helpful to talk to yourself like “I can do this or…”
Practice to be successful. When faced with a challenge or a new situation, it is easy to think that you will fail or that things will not go well. Predicting that bad things will happen is one of the negative traps. A helpful way is to imagine yourself in a picture of yourself being successful. Imagine a picture of a difficult situation and tell yourself what will happen. Think about the steps involved, but picture yourself coping and succeeding in this picture. Make this picture as realistic as possible and describe this scene in detail. Practicing a few times will help you see that although it may be difficult, you can be successful.
Positive self-talk. A helpful way to help yourself in a difficult or anxious situation is to use inner speech. Positive self-talk keeps doubts and concerns under control, helping you feel more comfortable and confident. You can do this by saying positive things to yourself when you feel anxious or unsure of being successful.
Praise yourself for trying. It can be very difficult to praise yourself when you're feeling sad. It always seems like there are more things you want to do or could be done better, and so it becomes harder to recognize the things you've accomplished. You may not always be successful, but that doesn't matter. The important thing is that you try and start fighting again. So don't worry about the things you've done, praise yourself for trying.
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