METHOD: How To Get Out Of Depression With A Smile On Your Face?

2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43

How to get out of depression if there is no strength and no joy? How to cope with this state of depressive powerlessness and apathy?

I propose a technique that many years ago I developed for my client and which many of my wards have successfully tested for the release of their depression.

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This publication is a complementary methodology to the therapy of depression described by Pavel Zaikovsky in his bestselling article: Behavioral Activation Techniques for Overcoming Depression. If you haven't read it, I recommend it.

How to get out of the circle of depression and enter the circle of joy

In scenario therapy, depression follows the No Joy scenario.

A person falls into a circle of depression from which he does not have the strength and desire to get out.

The circle or funnel of depression is arranged as follows:

• a person loses strength, criticizing and regretting his worthless life,
• the soul is filled with anxiety, apathy and longing,
• getting out of bed more and more difficult, the motivation to live is lost,
• there is a substitution of the joy of activity for apathy without descent.

Most importantly, the smile on the face fades, a person in depression seems to lose the ability to rejoice.

The circle of joy works the same way through the mutual strengthening of all its constituent elements:

• a person does many actions that bring pleasure and benefit,
• short actions, taking 10 minutes and bringing joy,
• it is easier and easier to live, because there is an accumulation of self-satisfaction,
• a lot of self support and praise, there is a desire to live, love and create.

At the initial stage of entering the circle of joy, visible confirmation of the changes taking place and the path from depression to a life filled with joy is necessary.

Since the Inner Child of a person who is looking for a way out of depression is filled with desires and joy, play and magic techniques work very well.

Simple and straightforward to execute. Visible and specific to the subconscious.

Balls of joy: a technique to walk through life with a smile on your face

I spied on the methodology in pedagogy based on behavioristic theory.

There, in elementary school, to track progress in various areas of educational activity (behavior, creativity, help, work, study, sports), they use multi-colored rings strung on sticks.

Columns of rings in different areas are growing and you can immediately see which of them need to be replenished as in the graph. In addition, there is growing: passion, joy, pride in oneself.

Preparation for the implementation of the technique:

1. Make a list of useful short activities from different areas of life: health, family, hobbies, home, communication.
2. Purchase transparent cones and balls according to the number of spheres involved.
3. Distribute 5-7 ten-minute activities from different areas over the days of the week. So that between these activities and activities there is a gap for rest. Approximately 1 activity per hour and a half, and the first one is immediately after waking up, the simplest and most motivating, for example, a yoga asana or a fun physical exercise for a minute.
4. So you will have a plan for a day, a week, a month.
5. Prepare supporting coping cards (see article by Pavel Zaikovsky).

Now that everything is ready, you can begin to nurture the joy and enjoyment of life.

• Every day, complete the activities from the list by crossing them off on the calendar.
• Place the ball of the desired color in the cone corresponding to the sphere of life.
• Read the self-encouraging coping card immediately, praise yourself, or listen to an audio meditation.
• Smile when you put the balloon in the cone.
• With surprise and joy, notice how great you are and how the circle of joy is strengthening in your life.

The technique can and should be used to get out of depression and in the therapy of the "No Joy" life scenario.

Conclusion: the technique is simple and good complements other methods on how to get out of depression.

Recommendation: If you have a difficult start and need outside motivation and help in making lists of joy, contact the author of the article for support.

If you like my technique, repost the article on a social network and put a ball of useful business in the corresponding cone.

Share your techniques and technique

fostering joy in the comments!