Are you feeling depressed? Do you feel like you could cry any second and you don’t understand it? Everything feels more challenging when you are dealing with depression. You may not feel like going out with friends, going to work or getting out of bed can be a struggle.
Depression is a very common mental health problem. In the past decade, depression rates have escalated, and roughly one in 5 Americans will suffer from depression at some point in their lives, according to an article in Psychology Today on how to overcome depression.
While there is no quick fix to overcoming depression or one size fits all, here are some tips that can help you manage your depression so it does not manage you.
- Be Mindful: First, don’t judge yourself for having these feelings. Let those feelings be what they are. Allowing those feelings to come in and letting yourself cry or be sad, is a great way to find relief. Don’t “should” yourself, that is an example of distorted thinking. Give yourself space and permission to feel what you are feeling.
- Get curious about your sadness: What could be going on with you today? Are you near an important date in your life like a birthday or an anniversary of someone you loved who passed away? Is it bad PMS? Our bodies are very wise in letting us know when something is wrong, so see if there is a connection.
- Emotions: Remember that emotions are like waves. They go in and they go out and they will pass.
- Self-Care: This is a time to be gentle with yourself and do what you need to take care of yourself. Remember to rest, to take some time alone if you need it, and get support when you want it. It’s normal to want to push your family and friends away but you will regret it. Go outside with your kids and play in the park with them. Or go for a walk. Let your partner comfort you with hugs and kisses. Talk to your friends and let them know how you are feeling.
- Journaling: It is important to take some time and reflect your feelings by writing them down. Sometimes when we are at our most vulnerable points, feelings and thoughts come to the surface that we may have been ignoring or pushing down. Being able to write these feelings down and processing them, is healthy because you will grow, understand yourself better and deal with things that are bothering you.
- Counseling for depression: can help you process these feelings and thoughts that are bothering you. There are many effective therapies for depression such as Cognitive Therapy, EMDR, and DBT. Please don’t rush to medication. If you do, you won’t learn the tools needed to overcome your depression. Research has shown that cognitive therapy is more effective than medication in the treatment of depression. Learning the tools and practicing them for a few weeks can take the same amount of time or less than it would for the medication to kick in and start working. Of course, for more severe cases of depression, medication is needed. But I always recommend trying depression counseling first for a few weeks, and if you don’t feel better after 3-4 weeks, then we would address medication at that point.
- Take care of your body: When you are feeling down or depressed, it is important to take care of your physical body as well as your mind. Eliminating caffeine, alcohol, tobacco, and sugar which can be triggers for depression is important. Also, having a self-care routine that includes getting plenty of sleep, exercising and eating healthy. It’s important to nourish your mind and body at the same time.
- Stop Catastrophic Thinking or Negative Thoughts:
Depression can cause negative thinking or catastrophic thinking which means imagining worst case scenarios. When you are depressed, you believe these negative thoughts as the truth, which makes you feel worse. For example, “I am the worst mother, “or “I am so fat or ugly.” “I don’t deserve to be loved.” “I am a failure.” These thoughts cause depression and you have to learn to reframe your negative thoughts or talk back to them. For instance, you can say to yourself, “This is my depression talking to me right now. I am beautiful, I am loved and I am good enough.” Repeating these mantras to yourself on a daily basis until they become ingrained will help you overcome your depression.
Cognitive therapy for depression counseling will teach you how overcome your depression. You don’t have to suffer alone. The therapists at the Heart Connection Center in Boca Raton are very experienced in treating depression. You will have more confidence, and a sense of power over being able to control your feelings. Learning these cognitive therapy tools will help you overcome depression with your own efforts and feel happy again! You deserve it!
Don’t suffer any longer. Call the therapists at the Heart Connection Center in Boca Raton at 561-542-2466 to schedule your appointment today.