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Stopping the Cycle of Depression
The 3 parts of Depression are:
Negative or Self Critical Thoughts
Physical S’s of Fatigue, Poor Concentration, Irritability, Nervousness
Behavioral Isolation or Passivity or Inactivity
The 4 components of Stopping Depression are:
Practice Alternative or Balanced Thinking
Get Involved in Activities
Have Contact with other People
Take Care of Your Health (Rest, Eat Right, Exercise)
Strategies To Try:
Thinking:
Notice Negative Thinking (limit it if possible) (keep a journal, if possible)
“Change the Channel” from a negative thought to a Neutral or Pleasant one
Think: what might a supportive person say to counter your negative idea?
Activity/Behavior:
Do one pleasant activity per day, INTENTIONALLY.
Remember: action leads to more action; inaction causes more inaction.
Remember: take steps to achieve your goals (i.e. from a to b, not a to z).
Remember: practicing for 5 minutes helps.
People Contact:
Do one activity involving contact with other people, each day
Focus on an activity you like.
Practice social “pleasantries”: making eye contact, smiling, greeting others, etc.
Health:
Intentionally eat one nutritious food item per day.
Get plenty of rest. Try to stay on the same sleep-wake schedule daily.
Any aerobic activity is healthy, especially walking.
Do corrective breathing, relaxation or meditation exercises, if these sooth you.
Recipe for a Better Mood = T. I. P.:
Talk Back to Negative Thoughts
Initiate Pleasant Activities
Purposeful People Contact