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How to get out of depression. Video Tips
People react differently to cruel blows of fate. Having experienced a traumatic event, some are able to maintain an optimistic attitude towards life, while others often become depressed. The most effective way to get out of this depressed state is to see a psychotherapist. But if professional help is not available, try to get out of depression yourself.
Depression Causes – Irrational Ideas
Every person is different. Some people react very emotionally even to the most mundane events in their lives. Others, it seems, are completely unfamiliar with the concept of “depression”, they are able to maintain emotional stability where, according to others, life ends, losing all meaning. Psychologists have found that a person’s susceptibility to depression is largely determined by the type of nervous system and the characteristics of upbringing.
It is generally accepted that women are more likely to develop depression than men
It has been noticed that those who are prone to depression have common ways of thinking. One of them is the tendency to form irrational beliefs in oneself. We are talking about not quite realistic ideas, which a person considers the only true and correctly reflecting reality and life in general. Sometimes irrational beliefs are realized by a person, but much more often he does not realize that such ideas dominate him throughout his life.
The first step to getting out of depression is realizing your irrational beliefs.
A woman who finds herself in a streak of depression will have to make some effort to realize erroneous ideas and replace them with more reasonable ones. This process can take several weeks or even months. But if this inner work is carried out successfully, you can radically change your whole life.
How to get out of depression: dealing with irrational beliefs
Most irrational ideas are about evaluating your personality or relationships with others. People who are prone to a depressive reaction may, for example, adhere to the opinion that you should not be angry with others and show your irritation in public. This belief is usually formed in childhood under the influence of strict parents or other significant people.
It’s only one step from such an idea to the emergence of a depressed state.
To get out of depression, in this case, you need to take for granted the fact that the manifestation of your true feelings is reasonable and even contributes to the development of relationships.
For some women, one of the irrational beliefs that often precedes depression is that you can’t talk about your desires. Those who express their desires out loud, they unconsciously refer to as egoists, transferring this opinion to themselves. Try to remember how often you’ve heard from your parents and caregivers that other people’s wishes are more important than yours. Perhaps this is why you have lost your true sense of your own worth.
The described belief often strongly influences the way a woman builds a relationship with her partner. The difficulty here lies in the fact that belittling your role in relationships from day to day forms a stable state of resentment, which turns into a pronounced depression. In this case, work on increasing self-esteem and developing self-esteem will help to get out of depression on your own.
These are just a few of the ideas that tend to be shared by those with a depressive tendency.
Remember that external events that trigger the mechanism for the formation of an oppressed state can be very different: the illness of a loved one, the breakdown of friendships, husband’s betrayal or divorce.
But the psychological basis of the depression following such events, as a rule, is precisely irrational beliefs. Even a simple awareness of them will help you get out of depression on your own.
Effective ways to get out of depression on your own
It has been noticed that those who have an inadequately low self-esteem are easier to get into a depressed state and slower to get out of depression. That is why psychologists recommend working to increase self-confidence. Your task is to be liberated, to feel the value of your personality. It always improves mood and relieves symptoms of depression.
Start getting out of depression by putting your thoughts in order. The best way is to keep a personal journal. As each day passes, write down events in it, no matter how insignificant they may seem to you. Reflect in your notes what caught your attention, what made you experience strong emotions.
Share with the diary your impressions of the books you read and the movies you watched. Try to focus on pleasant experiences.
Make a to-do list every day. Cross out the activities on this list as you complete them. This will give you the ability to regularly track your progress. In this case, you should not be too strict with yourself. It is important to feel that your life is filled with a variety of events and activities that you are able to successfully cope with.
Physical activity is very effective in the independent fight against depression. Jogging or exercising in the morning helps to release the so-called “happiness hormones” – endorphins that help relieve symptoms of depression. In addition, by exercising, you will constantly improve your self-esteem.
How to get out of depression
And finally, the most general recommendation. Almost any kind of creativity helps to get out of stress and depression on its own. This can be cooking, composing compositions from indoor plants and flowers, handicrafts, musical exercises, writing poetry, and much more. In the process of engaging in creativity, you are distracted from unpleasant experiences, use your emotions and imagination. A little creativity every day – and there will be no trace of the depressed state.
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