What to do when we are going through a time of depression?
Going to psychotherapy requires a commitment and effort of change on the part of the patient with his reality.
Healthy changes in behavior cannot be made without willpower, effort, and motivation. But … How is it possible to be motivated when I feel depressed? Next, I will indicate some concepts that will help you identify depressive symptoms and tools to combat them.
Depressive symptoms create an unpleasant feeling for those who suffer from them, they experience:
Loss of pleasure
Feelings of worthlessness
Changes in sleeping and eating routines
Lack of energy
These negative characteristics are finally a set of unpleasant symptoms that are replacing the things we liked to do for others. This is how we can begin to observe that it is possible to recover the experiences that generated well-being before we were depressed.
What to do about depressive symptoms
First of all, it is important to know that to the extent that we are focused with the negative aspects in any aspect of our life. As we focus on the bad things that happen to us, we are taking our attention away from the good and positive things. This ends up becoming a habit for your mind. When depression has been in you for a long time, this connection is so important that you practically cancel out everything positive. It is a sabotage of everything that can be good, since your brain automatically looks for something negative to replace it, since you have somehow programmed it for that.
Now, one thing I warn you about is that it is not possible to change your connection and focus from one day to the next. But you can start by identifying the things that you used to like to do and now don’t. As you identify the “negative programming” that you have built with constant negative thoughts and behaviors that reinforce it, you will be able to plan a new programming with a more positive approach.
Attention is the ability to focus on a particular stimulus that we have selected among others, to attend to a stimulus it is necessary to neglect others. For example, when we are watching a movie that is interesting, we turn our attention away from our cell phone or other things around us. Depression is a disease that collapses people’s attention span and thought processes respond to an involuntary demand for attention. Therefore, it is important to take stock of the things that are given importance. With therapeutic help you will be able to change the focus of attention characteristic of depression in order to recover motivation, illusion and moments of well-being.
Depressive behaviors take time to settle in your body and mind. It is very likely that the trigger for this disease comes from unpleasant experiences or also that you do not know exactly its origin. The important thing is to analyze to what extent you have come to program your mind so that the moment of sadness remains established in you.
Why do you get depressed?
Depression is a way to connect with the world and face life, it allows us to constantly remember what could not be done, our defects, what we lack, etc. The difference with a positive connection is looking at all these aspects and in turn looking for a solution. Therefore, we would be connecting with the things that can be changed, we would begin to change the focus of attention with a balance of thoughts that are not inclined to the negative.
It is normal, natural and healthy for you to feel sad at different times in your life
But when that sadness changes the environment and you stop doing the things you like, abandon projects, despair grows in you, sadness becomes a pathology, so a self-evaluation is important to avoid that pathological sadness, depression, continue to take away your moments of enjoyment and well-being.
Get out of depression
It is not easy, but it is possible. If you gradually build a stimulating environment around you, focusing your attention on the positive things you have, and planning activities that allow you to connect with the things you like, things will fall into place.
The depression will fade over time. It is important that you know that, just as depression takes time to set in, you have to be constant in the implementation of positive behaviors to change your perception of the environment. If you don’t, depression will take more and more space in your mind and body, going through different degrees of mild, moderate and severe. Even in chronic cases, other mental disorders may be associated with depression due to the magnitude of the lack of control of your habits and thoughts. Therefore, it is important to make changes in the processes of thought and behavior that can influence the creation of an environment that promotes greater well-being and growth.
Depression is a disease that all people can suffer from. And, unlike sadness, it is a lifestyle that is adopted with negative habits that are repeated daily, added to the thoughts that allow depression to persist.
It is essential that you go to a mental health professional since the techniques described above are only useful strategies that by themselves do not replace what is a psychotherapy process. The psychologist will intervene individually in your case so that you can have the necessary tools to effectively deal with your depression.
You can contact the psychologist Miguel Ángel Rizaldos through this link.
Barondes, SH (1998). Mood Genes: Hunting for the Origins of Mania and Depression. New York.
Beck, J. (1995). Cognitive therapy: basic concepts and deepening. Gedisa Editor.
Kramer, Peter D. (2006). Against depression. Barcelona: Seix Barral.
Jackson, Stanley W. (1986). History of melancholy and depression. Madrid: Turner.