Learn How To Stop Negative Thoughts
Depression doesn’t just make you feel bad, it can also cause you to think more negatively. Changing those negative thoughts, however, can improve your mood.
Cognitive behavioral therapy is a type of therapy that works to alter common patterns of negative thinking called cognitive distortions in order to eliminate depression. There are also many self-help books, apps, and online courses that can help you learn how to change your unhealthy thinking patterns.
The symptoms of depression, such as fatigue and difficulty concentrating, make procrastination tempting.
Putting things off fuels depression. It can lead to increased guilt, worry, and stress.
It’s important to set deadlines and manage your time well. Establish short-term goals and work hard to get the most important things done first. Each task you successfully complete will help you break through the habit of procrastination.
How Does Depression Work
Being depressed is more than feeling blue for a short period of time. People often say things like I feel so depressed or thats depressing, but the truth is that depression is a well defined disorder, including nine symptoms:
That is how depression works. Its never about laziness or being unambitious, its depression. Luckily, you can reverse this vicious cycle once you understand it. Take a look at this 3.5-minute video about the cycle of depression:
The depression cycle teaches us that doing important things, even though you dont feel like doing anything, can get you out of depression. Read more about How to cope with depression by finding the meaning of life. Now that you know more about how depression and anxiety work, lets find out what you can do at home to reduce the symptoms.
What Are The Symptoms Of Depression
Depression can affect your emotions, mind and body. Depression symptoms include:
- Feeling very sad, hopeless or worried.
- Not enjoying things that used to give you joy.
- Being easily irritated or frustrated.
- Eating too much or too little.
- Changes in how much you sleep.
- Having a difficult time concentrating or remembering things.
- Experiencing physical problems like headache, stomachache or sexual dysfunction.
- Thinking about hurting or killing yourself.
If you or someone you know has thoughts of hurting themselves, please call the National Suicide Prevention Lifeline at 800.273.8255. This national network of local crisis centers provides free, private emotional support to people in suicidal crisis or emotional distress 24 hours a day, seven days a week.
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Referral To Primary Or Secondary Mental Health Care
If your GP and general practice mental health worker consider your problems too complex to treat themselves, they may refer you to a primary mental healthcare provider, or directly to secondary care. Other medical professionals, like company doctors and paediatricians, can also refer to either service.
Primary mental healthcare providers treat mild to moderate mental health problems. Treatment may consist of:
- counselling from a psychologist, psychotherapist or psychiatrist
- some form of online mental health support
- a combination of counselling and online support. For instance, you may have a number of sessions with a psychologist or psychotherapist in addition to following an e-health programme.
Secondary mental health care is intended for patients with serious and complex psychiatric disorders, like ADHD, anxiety disorder or post-traumatic stress disorder . Treatment is provided by, for instance, a psychiatrist or clinical psychologist working in a mental health institution, hospital or private practice.
Guided Imagery And Music Therapy
Guided imagery is a form of meditation in which you envision a goal in as much detail as you can. This technique uses the power of positive thinking to help attain something specific, like happiness.
Music therapy has been used to help improve the moods of people with depression. Sometimes it involves listening to music that promotes relaxation and positivity. Other times, it involves singing as a form of therapy.
One study showed that both of these therapy types could help decrease stress and improve mood.
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Admission To A Mental Health Institution
Treatment of serious and complex psychiatric disorders sometimes requires a patient to be admitted to a mental health institution. This usually takes place voluntarily in close consultation with everyone concerned. A person who is a danger to himself or those around him can be admitted involuntarily .
Supported accommodation is available independently of treatment, for psychiatric patients in need of a safe and stable environment.
There Are More Than One Depression Treatment
Treat depression at home
Get our psychologists tips
Is it possible to cure depression without antidepressants? There is a simple answer to this question: Yes. Yes, it is. Most people dont know that you can treat depression at home, medication-free. If they do, most people dont know how. The fact is, you dont need pills to reduce depressive symptoms or even to recover from depression. By making a few lifestyle changes at home, your symptoms may decrease significantly or disappear altogether. This text introduces five different treatments for depression and none of them includes antidepressant medication.
Treat depression at home
So, what are the five treatments for depression?
Well, similar to a car engine, the human body needs a few basic conditions to stay in a good mood. According to health research, there are at least five different ways to treat depression at home, without medication, by making lifestyle changes. Fortunately, four out of five ways are completely free. Here they are:
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Stop The Negative Self
Depressed people tend to see the world in a negative way. When things go wrong, they blame themselves, and when they go right, they put it down to luck. Depression reinforces self-doubt and feelings of worthlessness.
Monitor your inner negative talk and make allowances for this type of thinking by reminding yourself that your thinking is being clouded by your depression. Dont take your thoughts seriously when you are feeling low. Acknowledge the thoughts, but this doesnt mean you have to believe them.
What Can I Do If I Have Depression
If you have symptoms of depression, see your healthcare provider. They can give you an accurate diagnosis, refer you to a specialist or suggest treatment options.
If you or someone you know is thinking of hurting themselves or taking their own life:
- Go to the emergency department of your hospital.
- Contact a healthcare provider.
- Speak to a trusted friend, family member or spiritual leader.
A note from Cleveland Clinic
Depression is a common condition that affects millions of Americans every year. Anyone can experience depression even if there doesnt seem to be a reason for it. Causes of depression include difficulties in life, brain chemistry abnormalities, some medications and physical conditions. The good news is that depression is treatable. If you have symptoms of depression, talk to your healthcare provider. The sooner you get help, the sooner you can feel better
Last reviewed by a Cleveland Clinic medical professional on 12/31/2020.
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Load Up On Pumpkin Seeds
Pumpkin seeds contain healthy fats and magnesium, both of which can help lighten your mood. They also contain L-tryptophan, an amino acid that is involved in the production of serotonin.
You will need-1 cup of pumpkin seeds
DirectionsEat 1 generous cup of pumpkin seeds once a day. I like to sprinkle mine with just a teensy tiny bit of salt to add a little boost to their already delicious and nutty flavor.
What I have experienced is that prescriptions these days are handed out at the mention of a single symptom of depression and that has led to some serious problems. I dont think the path to dealing with depression is made of prescription bottles, but thats not something youll hear a doctor say often. Dealing with depression isnt just one thing-its a whole mish-mash of lifestyle changes and it takes work. Whether or not you need prescription medication, working in some natural depression remedies can better your mood and, maybe, help you learn to get away from all the drugs.
Tip: Exercise and diet change arent instant fixes, but they are so important. We spend so much time skirting around them and trying to find all these shortcuts, when really, nothing can replace these two vital components of life.
I think the happiest human is the one who is closest to their intended natural state of being Do your best to form these habits-they will pay off.
Recognizing Depression Symptoms In A Loved One
Family and friends are often the first line of defense in the fight against depression. Thats why its important to understand the signs and symptoms of depression. You may notice the problem in a depressed loved one before they do, and your influence and concern can motivate them to seek help.
Be concerned if your loved one:
Doesnt seem to care about anything anymore. Has lost interest in work, sex, hobbies, and other pleasurable activities. Has withdrawn from friends, family, and other social activities.
Expresses a bleak or negative outlook on life. Is uncharacteristically sad, irritable, short-tempered, critical, or moody talks about feeling helpless or hopeless.
Frequently complains of aches and pains such as headaches, stomach problems, and back pain. Or complains of feeling tired and drained all the time.
Sleeps less than usual or oversleeps. Has become indecisive, forgetful, disorganized, and out of it.
Eats more or less than usual, and has recently gained or lost weight.
Drinks more or abuses drugs, including prescription sleeping pills and painkillers, as a way to self-medicate how theyre feeling.
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Exercise Is Something You Can Do Right Now To Boost Your Mood
Your fatigue will improve if you stick with it. Starting to exercise can be difficult when youre depressed and feeling exhausted. But research shows that your energy levels will improve if you keep with it. Exercise will help you to feel energized and less fatigued, not more.
Find exercises that are continuous and rhythmic. The most benefits for depression come from rhythmic exercisesuch as walking, weight training, swimming, martial arts, or dancingwhere you move both your arms and legs.
Add a mindfulness element, especially if your depression is rooted in unresolved trauma or fed by obsessive, negative thoughts. Focus on how your body feels as you movesuch as the sensation of your feet hitting the ground, or the feeling of the wind on your skin, or the rhythm of your breathing.
Pair up with an exercise partner. Not only does working out with others enable you to spend time socializing, it can also help to keep you motivated. Try joining a running club, taking a water aerobics or dance class, seeking out tennis partners, or enrolling in a soccer or volleyball league.
Take a dog for a walk.If you dont own a dog, you can volunteer to walk homeless dogs for an animal shelter or rescue group. Youll not only be helping yourself but also be helping to socialize and exercise the dogs, making them more adoptable.
If You Need To Wallow Wallow But Do So Constructively
Suppressing your feelings and emotions may seem like a strategic way to cope with the negative symptoms of depression. But this technique is ultimately unhealthy.
If youre having a down day, have it. Let yourself feel the emotions but dont stay there.
Consider writing or journaling about what youre experiencing. Then, when the feelings lift, write about that, too.
Seeing the ebb and flow of depressive symptoms can be instructive for both self-healing and hope.
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Meet Yourself Where You Are
Depression is common. It affects millions of people, including some in your life. You may not realize they face similar challenges, emotions, and obstacles.
Every day with this disorder is different. Its important to take your mental health seriously and accept that where you are right now isnt where youll always be.
The key to self-treatment for depression is to be open, accepting, and loving toward yourself and what youre going through.
Lifting Depression Without An Rx
Depression affects nearly 16 million Americans annually, and a large portion of those people take antidepressant drugs. While antidepressants have been shown to help those with moderate to severe depression, they are usually less effective for those with mild depression.If you don’t respond to antidepressants , you may want to explore nondrug remedies to lift your depression.
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Treating Depression At Home With Minimal Effort
By learning the tiny habits-technique
Tonys antidepressant habit
Tony knew that physical exercise is an effective way to treat depression on your own. He had always wanted to build up his physical strength. He had bought many gym cards in the last couple of years, but never actually used them. He realised that he wasnt motivated enough to spend 60 minutes at the gym, but it was still important to him to have a stronger body and mind. Tony then learned this tiny-habits technique. He decided that every time after brushing his teeth, he would do two burpees. So, brushing teeth would become a trigger for the new habit . And then, immediately afterwards, he would celebrate by telling himself, youre awesome! Every week, Tony could increase the number of burpees by one or two. A year later, Tony was doing 30-40 burpees a day.
How Philip treated depression at home by creating a new habit
What habits and routines are antidepressant?
If you want to know more about what habits and routines decrease depressive symptoms, youll find the information here: 5 ways to treat depression without medication
Turning activity-charting into a tiny habit
A combination is the best medicine
Treating depression one tiny habit at a time
- Checking email
Ok Im Feeling Depressed So Now What
Now that you know the symptoms of depression, some positive coping skills can be useful. All of the following techniques are supported by scientific research and medication prescribers like psychiatrists and these skills are frequently recommended as important parts of treatment even for patients who continue to take antidepressant medications.
WARNING: Do not suddenly go off your prescribed antidepressant medications without first talking to your medical provider. Discuss any questions or concerns about the side effects of your medications with your provider.
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Finding Appropriate Mental Health Care In A Crisis
In a mental health crisis, a persons usual coping mechanisms for everyday life break down. This can be brought on by stress following major life events. Someone in an acute crisis may suffer from acute depression, delusions, panic attacks or suicidal behaviour, or act violently towards others. If you or someone you know is experiencing a mental health crisis, contact your general practitioner immediately. The GP will contact the local crisis intervention team if necessary.
What Is Depression And Anxiety
Its true that depression and anxiety are different, but they also have a lot in common. A depressed person can experience strong anxiety on the inside, while looking calm or even sluggish from the outside. About 50-70% of people with depression suffer from an anxiety disorder as well. So, depression and anxiety are more similar than they look. For example, both conditions include:
- Intrusive, negative thoughts
- Sleeping problems
- Concentration difficulties
Imagine a parent and a 3-year-old daughter standing at the side of the road. The parent sees a bus coming towards them and his brain immediately produces an image of the daughter stepping into the road in front of the bus. He feels fear and becomes ready for action. He takes his daughters arm, despite her protests, and holds her close as the bus passes.
Now, imagine a different scenario: A parent is frequently tortured with intrusive thoughts about his 8-year-old daughter being hurt on the street. These thoughts pop up out of nowhere several times a day and make him feel very nervous. He never lets his daughter play outside and drives her everywhere in his car.
As youve already figured out, the first scenario is an example of fear working to our advantage. The second scenario is an example of unhelpful fear, in which the parent is most likely suffering from an anxiety disorder.
Helpful fear usually works like this:
The strategy doesn’t really resolve the situation:
X triggers anxiesty
Get Professional Help For Depression
At Advanced Psychiatry Associates, we know how difficult it can be to navigate life with a mental illness like depression. Thats why were the only private, full-service facility in the Sacramento area to offer outpatient services, including managing medications and therapy. We offer services like ketamine treatments and transcranial magnetic stimulation, all to provide compassionate and comprehensive care.
Get in touch to schedule an appointment with us at any of our four locations in Folsom, Sacramento, Roseville and Elk Grove.
Exercise To Pump You Up
Regular physical activity might not be the first thing your doctor prescribes when they diagnose you with depression. However, maybe it should be part of your therapy.
A Duke University study found that 30 minutes of moderate aerobic exercise three times a week was as effective at relieving symptoms of depression in the short term as antidepressant medication.
The study also found that depression was less likely to return in people who continued to exercise after the initial trial.
Depression can make you feel disconnected from the things you love. It also can cause fatigue and sleep problems. Unwinding can have a positive effect on your mood.
Relaxation techniques include:
- reduce stress
- promote relaxation and emotional wellness
Though more research is necessary, some studies, including studies by the University of Westminster, show that yoga may be beneficial for improving depression symptoms.
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