Fighting depression is a recipe. Doing one thing different alone may help and it may lead to more change, but to really fight the beast you need a recipe.
Because depression steals your energy and your motivation, following the recipe can be very difficult. But if you really want to get better, you will need to force yourself to follow it anyway.
The Ingredients for Fighting Depression
- Getting a medical evaluation and possibly medication.
- Working out and getting lots of exercise.
- Challenging depressive thinking (Research cognitive distortions and cognitive behavioral therapy).
- Growing spiritually/praying/meditating.
- Seeking therapy and finding a support group.
- Eating healthy foods.
- Maintaining a consistent sleep routine. (Go to bed early and wake up early)
- Keeping a gratitude journal.
- Avoiding alcohol.
- Doing the opposite to your emotion. (You feel like isolating yourself to your house so you force yourself to get out and get support.)
- Taking a shower and getting dressed every morning.
- Volunteering and giving to the community in some way.
If you leave out one of these ingredients, your recipe will not be complete and you may continue to suffer. Your depression is like an enemy that will make many of these things difficult and unappealing. You must fight your depression by forcing yourself to do them anyway.
Too many people try one or two things and give up. They may take medication and leave out all of the other ingredients and wonder why they do not feel better. It is important to remember that you can’t bake a cake with flour alone. It is the combination of things that make the cake complete.
If you have found other ingredients that you feel should be added to this recipe, please comment below. Other people can benefit from your knowledge and experience.
The Snowball Effect Cognitive Behavioral Therapy
The Snowball Effect A Cognitive Behavioral Approach
Psychology Today Cognitive Distortions
The Mayo Clinic Cognitive Behavioral Therapy
The new year is a great time to let go of the things that bring you down. Although there may be many things that get in your way and create resistance in your life, nothing will keep you stuck or spiral you down like resentment. The longer you hold on to resentment, the more it will poison you. Let it go! Start new.
Letting go of resentment does not mean that you approve of the actions of another. It does not mean that you find the offense acceptable. It just means that you are ready to set yourself free. Someone may have hurt you in the past, but if you hold a grudge you hurt yourself in the present and the future.
Give yourself a gift as we go into 2014, and let it go!
2014 will be an exciting year for me. In just two weeks, I release my book The Snowball Effect: How to Build Positive Momentum in Your Life. This book will show you how to not only let go of resentment, but to obliterate harsh self-judgments and explosive reactions. It is a book about repairing and building so that you can experience the excellence in you that has been there all along. To find out more about the book, click this link.
I hope that you have a happy healthy new year!
Most of the patients at the acute inpatient psychiatric hospital where I worked had endured unimaginable hardships that left them feeling hopeless. If there was one thing that I really wanted them to have before they left our facility, it was renewed hope.
At the end of our group therapy each day, I would share an uplifting story with them. Are You a Carrot, an Egg, or a Coffee Bean? was one of my favorites. (Especially the end) It has been around awhile so you may have heard it, but it is one of those stories you may want to read again and again.
Are You a Carrot, an Egg, or a Coffee Bean? Continue reading
“Then the Grinch thought of something he hadn’t before! What if Christmas, he thought, doesn’t come from a store. What if Christmas…perhaps…means a little bit more!”
― Dr. Seuss, How the Grinch Stole Christmas!
“Our hearts grow tender with childhood memories and love of kindred, and we are better throughout the year for having, in spirit, become a child again at Christmas-time.”
― Laura Ingalls Wilder
“My idea of Christmas, whether old-fashioned or modern, is very simple: loving others. Come to think of it, why do we have to wait for Christmas to do that?”
― Bob Hope
Love each other with all your heart.
Cherish the memories of those who are with you in spirit.
Merry Christmas/Happy Holidays!
No matter what you are celebrating, I hope it is great!
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