2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
Imagine depression is a multi-storey building.
The first floor in it - thoughts:
· Negative thoughts about yourself. Self-flagellation. (“I’m bad, so this terrible situation is happening to me.” “I myself am to blame for what happened to me.”)
· Negative thoughts about your life experience. Pessimism. (Everything is bad, nobody cares about me.)
· Negative thoughts about your future. Hopelessness. (In a state of depression, we perceive the future in black tones. "I will not succeed, I will fail this business," I will never get rid of this depression ")
Second floor - Mood:
· Sadness
Irritability
· Guilt
Third floor - physical signs:
Difficulty sleeping
· Loss of appetite
· Fatigue
And fourth floor - Behavior:
Avoiding people
Decreased activity
Low motivation
Difficulty getting started
The foundation on which the house stands are supporting cycles
For example, the basic depression cycle from a CBT perspective is in the following order.
Depressive, depressed mood, causes depressive thoughts (I will never be cured, I am degraded, etc.). Depressive thoughts lead to a depressed mood. And so the circle closes. There is a whole list of such cycles. One of them is rumination, which I wrote about in the last article.
Any house is as strong as its foundation. That is why, in order to get rid of depression, it is necessary to identify and break the supportive cycles.
It is important to remember that depression is cyclical. At times it will be easier, the mood will improve, at times, on the contrary, we will get worse.
Dear reader, if you notice one of the above signs in yourself, this is not yet an indicator of depression. Depression unites all 4 floors of our home: Thoughts, mood, behavior, physical signs.
How can you prevent depression?
There are people who are more susceptible to depression.
Like a dry forest, it is not a fact that a fire will occur in it, but this probability is much higher. Why? Overwork, stress, decreased physical activity, lead to a decrease in the psychological tone of a person's resistance.
What to do about it?
Try to include enjoyable activities in your daily schedule. Anything that gives you pleasure and, accordingly, raises the level of serotonin (a hormone of good mood) in the blood:
Running, walking, books, drawing, walking, delicious food, traveling, swimming, music, outdoor games, knitting. Make your personal list of amenities and try to incorporate them into your daily life more often.
If you're already depressed, cognitive behavioral therapy works great for it.
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