There is no quick fix for depression, but there is help. No need to feel helpless. Instead, be optimistic! Optimism helps build on your coping skills and utilize your inner resources. Your mind has the incredible capacity to form new neural pathways just by thinking differently. In the same way that physical exercise gradually changes the body, positive “brain workouts" can actually alter the structure of your brain to disrupt negative thinking patterns.
Negative thinking can be detrimental to your mental health and quality of life. Fight back against counterproductive thoughts. What is upsetting you? What does this mean to you? What is the worst part of this trauma for you? Are your thoughts true? Is there a basis for this negative belief? “At least 80 percent of depressed people experience insomnia—difficulty falling asleep or, most often, staying asleep. Another 15 percent of depressed people sleep excessively,” according to Psychology Today editor Hara Estroff Marano. Treat yourself with compassion. Be nice to yourself. Don’t berate yourself.
Identify your top character strengths and use them to cope with adversity and build on your strengths. Action is the fruit! Re-build yourself. Get some exercise. Challenge negative thoughts. Eat healthy. Get adequate sleep. Drink plenty of water; flush out built-up toxins in your body. Say to yourself “With every breath I am getting better.” Then repeat positive affirmations: “I am healing.” “I’m starting my day with gratitude and my mood is improving.” “Every organ in my body is healthy and functioning as it should.” “My body is healing right at this moment.” “I am in-tune with the universe and my surroundings; the universe always watches over me.” Also, maintain a positive-thinking journal. Write down your strengths and what needs to be strengthened. Write down your best qualities and what usually makes you happy. Write down a good deed you did for a person. What people inspire you? Who is your role model? Think about your recent happy days. What is your dream? What is your ideal day?
Don’t ruin a good day by thinking about the possibility of a bad day in the future. Depression Quotes Do you have any plans in the upcoming months? If not plan a daily routine and plan for the near future. Just enjoy the present moment. Clinical depression is treatable. Changing your behavior – your physical activity, lifestyle, and even your way of thinking – are all natural treatments for depression. You can recover from depression or at least find relief. Just fight the good fight.
Cognitive Behavior Therapy (CBT) changes thoughts/thinking and behaviors that effect depression. According to research, Cognitive Behavior Therapy offers positive evidence for depression treatment.
And remember: We repeat what we don’t repair. Repair yourself! Go fear-ward and heal!
About the Author:
Hilary Valdez is a freelancer living in Tokyo, Japan. He is an experienced Mental Health professional and Resiliency Trainer. Valdez is a former Marine and has worked with the military most of his career and most recently worked at Camp Zama as a Master Resiliency Trainer. Valdez now has a private practice and publishes books on social and psychological issues. His books are available on Amazon and for Kindle.