Depression
can happen to anyone - and does happen to one in four of us over our lifetimes.
Different factors that make it more likely to happen, include biological make-up,
upbringing, or reaction to life events. What keeps it going though, is how we
deal with those
things. The way we think and what we do affects the way we feel. Depression is
often accompanied by other feelings such as guilt, shame, anger and anxiety.
Thoughts
People who are depressed tend to think very negatively about themselves, the
future and the world around them. It can be like seeing life through "gloomy
specs".
Everything is hopeless - nothing can change
I'm useless, worthless
It's all my fault
The world is a terrible place - everything goes wrong
Why...?
We can dwell on these thoughts repeatedly, mulling over things, asking ourselves
why, thinking regretful things about the past, what we should or shouldn't have
done.
"When the past calls, let it go to voicemail - it has
nothing new to say."
Physical Sensations
Tiredness, fatigue, lethargy
Difficulty concentrating or remembering
Sleep changes (sleep more or less)
Eating changes (eat more or less)
Lose interest in hobbies, activities, sex
Behaviours
Because of the tiredness, difficulty sleeping and eating, and negative style of
thinking, we tend to do less and less. We stop doing the things we used to do
and enjoy. It could get so bad that we can`t even go to work, or do things at
home. We want to stay in bed, or stay at home doing very little. We might
isolate ourselves from friends and family.
Vicious Cycle of Depression
Vicious Cogs of Depression
By looking at the "cogs"
that keep the central problem going, we can target and make positive changes
in each of the cogs, which will at least, slow down, and at best, stop, the
central problem, for example:
Print a blank
Cogs
PDF and fill in the factors that keep your depression going.
Depression Self Help VIDEO
BREAKING THE CYCLE
Activity & Physical Exercise
When we're depressed, we can feel particularly tired and lack any motivation to
do anything. Just increasing our activity and exercise levels can
make an enormous impact on our mood as it stimulates the body to produce natural
anti-depressants. Just increasing our activity and exercise levels can
make an enormous impact on our mood by:
Making us feel better about ourselves
Making us feel less tired
Motivating us to do more
Improving our ability to think more clearly
Helping us think about something other than focussing on our unhelpful thoughts
Using up the adrenaline resources created by anxiety and anger
Increasing motivation
Giving us a sense of achievement
Enjoyment
Being with other people
Stimulating the body to produce natural anti-depressants
Making us generally more healthy
Stimulating our appetite
Schedule ACE activities each day which give you a sense of:
It's important to get a healthy balance of activities which give you a sense of
achievement, enjoyment and being close to others. Choose activities which are
important to you, have positive meanings, or are purposeful, and you might want
to plan rest periods too.
Keep your
goals
realistic and set achievable limits. Eg aim to walk for 15 minutes rather
than a half-marathon, or wash the dishes rather than spring clean the whole
house. Don`t set yourself up to fail! You can build up your activity over time.
If you struggle with motivation....use the 5 minute rule. Commit to do the
activity for just 5 minutes. After 5 minutes, you can choose to stop or continue
(and you might find that you want to continue)
Rewarding yourself
When you're doing well, or remembering to pace yourself, doing more of what
helps, or doing less of what doesn't - give yourself a treat, a pat on the back.
DOING THINGS DIFFERENTLY
If lack of activity and tiredness is helping to maintain our negative thinking,
and therefore keeping us depressed, then doing more (in spite of feeling tired
and depressed) will help us feel better.
Focus your attention fully on another activity - Mindful
activity
Relaxationtechniques - try lots and find one that works
for you
Put on some music- sing and dance along, or just listen
attentively (use music that is likely to help you feel your desired emotion -
avoid sad songs if you`re depressed)
Engage in a hobby or other interest - if you don`t have one, find one! What have
you enjoyed in the past? What have you sometimes thought about doing but not got
around to?
Recharge
your batteryand plan more energising
activities - do more of those things that help you feel better (see video
below)
Write down your thoughts and feelings - get them out of your head.
Just write, or use a
thought record sheet.
Just take one step at a time - don`t plan too far ahead
Pamper yourself - do something you really enjoy, or do something relaxing
Positive self-talk - encourage yourself, tell yourself: I can do this, I am
strong and capable - find an affirmation that works for you (even if you don`t
believe it at first!). Write it down and memorise it for when you need it.
Do something creative - make a box of items that remind you to use the
techniques that help, or put photos on paper, or write and decorate a list
Consider using a
Light Box- particularly with Seasonal Affective Disorder (Depression due to lack of natural light, e.g. every winter,
although some people experience SAD at other times)
Tell yourself: "This will pass, it`s only temporary". "I`ve got through this
before, I can do it now". When we`re going through a tunnel and become fearful
of being trapped, there`s no point in stopping - we just have to carry on in
order to reach the end of the tunnel. That light is there, and waiting!
Am I exaggerating the good aspects of others, and putting myself down? Or am I
exaggerating the negative and minimising the positives? How would someone else
see it? What`s the bigger picture?
Things aren`t either totally white or totally black, there are always shades of
grey. Where is this on the spectrum?
This is just a reminder of the past. That was then, and this is now. Even though
this memory makes me feel upset, it`s not actually happening again right now.
What would be the consequences of doing what I normally do?
Is there another way of dealing with this? What would be the most helpful and
effective action to take? (for me, for the situation, for the other person)
- particularly with Seasonal Affective Disorder (Depression due to lack of natural light, e.g. every winter,
although some people experience SAD at other times)
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