Tips
on self help to Depression
- understand how thinking is linked with depression
Negative or biased thinking associates with depression
to a great extent. Negative feelings are triggered by negative
or biased thinking which, in turn, affect one's behaviours and
motivation. People with thinking biases may have distorted perspectives
about themselves, their current experience and the future. For
example, one may perceive himself/herself as "useless"
and views his/her current experience as " I've done nothing
right". This in turn leads him/her to perceive his/her
future as "I'll never do anything right". If a person
thinks that "I'll never do anything successful", he/she
will never try anything.
- how to deal with negative thoughts
Writing down the negative thoughts can help one to become aware
of his/her own negative thoughts. Then, one should try to answer
own thoughts by asking "What is the evidence?", "How
much do I believe?", "What alternative views are there?",
"What is the effect of thinking or believing in that way?",
"What thinking errors am I making?", "Am I jumping
to the conclusion?", "Am I exaggerating the importance
of the event?" . If the answer is "Yes", one
should take action to test those negative thoughts by acting
on rational answers.
- how to defeat inactivity
Inactivity can be resulted from depressive symptoms such as
loss of interest, loss of pleasure, loss of motivation, indecisiveness
and tiredness. Increase of inactivity might lead to ever-increasing
self-blaming, guilt and criticism from others. Ways to defeat
inactivity are as follows:
- Do more pleasant activities as most people
do, the better one feel
- Defeat thoughts lead to inactivity. For
example, "there's so much to do, I don't want to do
it". One can answer this thoughts by saying:"
I don't have to finish them all at once. I can do it step
by step."
- Plan each day in advance but not to schedule
too many things to do. Start with simple and pleasant activities.
- Be flexible with your activity plan. A
tight schedule, a schedule with too general description
or one with too demanding tasks are not encouraged.
- Review one's schedule every evening to
see if it is necessary to add more pleasant activities or
to reduce things to do.
- Reward oneself for anything done.
- how to maintain your well-being
- Keep a balanced life style which includes
work, hobbies and entertainment, exercise and a healthy
diet.
Create and maintain your own social life and social support
both from family members and friends.
- Share with other people about your happiness
and sadness. Talk to people you trust whenever you need.
- If you cannot find anyone to talk to, feel
free to contact your EAP professional or other counselling
service.
- Be positive and optimistic and make it
as your life attitude
- Learn to praise your good qualities, own
efforts and accept your own limitations no matter the end
results are.
- Avoid demanding yourself with "should".
Replace it with "could".
- enhance your life skills
- Looking for courses or trainings that enhance
your life skills. They may prevent you from trapping in
the depression vicious cycle. Skills may include: problem-solving
skills, communication and social skills, emotional handling
skills, stress management, time management, self-esteem
and self-confidence building, assertiveness training, etc..
- Read relevant books if you do not have
time to attend any courses.
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