Cathy Arrington, LPC, MFT, CPCS, NCC, MACC
|Posted on April 11, 2011 at 9:19 PM|
Depression - I've been asked on several occasions "How do I get out of this vicious cycle?" or "Why do I keep getting dragged down?" My response is to start with self-exploration and some suggestions as follows. However, in severe cases where it's impacting your daily functioning (i.e. would rather crawl under a rock and hide all day, every day than face anyone or anything).....it's time to talk to a professional. In either case, these questions are a start:
* When do you think these feelings started?
* Was it several events that happened all at once that left you feeling like a failure, helpless, or out of control? If so, what were they and do you think others would feel the same way if it happened to them?
* If you've felt like this in the past - what worked to help you through?
> When you're feeling down it's easy to say "I don't have this or I can't do that". However, you can transition these phrases into feelings of relief instead of anxiety. For example, if you're telling yourself - "I don't have any money", you could say "I don't have any money, but I'm doing the best I can to make it from day to day and/or change that situation". The quicker you find the positive(s) in your thoughts the more resiliant you can become to the effects of depression.
> Interject activities during the day in which you can praise yourself or the situation (i.e. I finally got to that backburner project and it took even less time than I thought!) Staying active with something productive can help you conquer the sadness and helplessness that is all too common with depression.
> As mentioned earlier, it is recommended to seek professional help if you feel the depression is so severe that you can't function in daily life or have thoughts of suicide. You deserve to be happy and resiliant again!