The three parts of depression are:
- Negative or self-critical thoughts
- Physical symptoms of fatigue, poor concentration, irritability, nervousness
- Behavioral isolation or passivity or inactivity
The four components of stopping depression are:
• Practice alternative or balanced thinking
• Get involved in activities
• Have contact with other people
• Take care of your health (rest, eat right, exercise)
Strategies to try:
Notice negative thinking (limit it, if possible; keep a journal, if possible).
“Change the Channel” from a negative thought to a neutral or pleasant one.
Think: What might a supportive person say to counter your negative idea?
Do one pleasant activity per day, INTENTIONALLY.
Remember: action leads to more action; inaction causes more inaction.
Remember: take steps to achieve your goals (i.e. from a to b, not a to z).
Remember: practicing for five minutes helps.
• People Contact:
Do one activity involving contact with other people, each day.
Focus on an activity you like.
Practice social pleasantries: making eye contact, smiling, greeting others, etc.
Intentionally eat one nutritious food item per day.
Get plenty of rest. Try to stay on the same sleep-wake schedule daily.
Any aerobic activity is healthy, especially walking.
Do corrective breathing, relaxation or meditation exercises, if these soothe you.
• Recipe for a better mood = T. I. P.
- Talk back to negative thoughts
- Initiate pleasant activities
- Purposeful people contact
If you or someone you know is experiencing depression, the professionals at Lane Behavioral Health Services can help. Call today for a better tomorrow, (225)658-6640.