What works for mild depression?
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What works for mild depression?
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 Unregistered(d) |
What works for mild depression? |
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Posts: 0 (05/04/07 11:01 AM) |
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Unregistered(d) |
What works for mild depression? | ||
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Posts: 0 (05/04/07 01:56 PM) |
Hi Patricia,
Undertake Mood elevating approaches like exercise, walking, or eating mostly protein in the morning. Take up meaningful, important, and pleasurable activities and keep a log of them. Write about your emotional experiences with the emotional writing process. Challenge and change any distorted beliefs with Tips on Distorted Thinking. Use the Rumination Breaker or Thought Chiller on any ruminating. Brenda McKinney |
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Unregistered(d) |
What works for mild depression? | ||
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Posts: 0 (05/05/07 02:02 PM) |
Hi Patricia,
Get it checked out by a therapist. Some depressions may be caused by hormonal problems and physical ailments. Alyce Waters |
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Unregistered(d) |
What works for mild depression? | ||
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Posts: 0 (05/06/07 12:45 PM) |
Greetings Patricia,
Many excellent ideas in the Depression Learn-in. p203.ezboard.com/femoclea...D=18.topic Albert Venhoven |
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Unregistered(d) |
What works for mild depression? | ||
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Posts: 0 (05/07/07 01:42 PM) |
repost
Nina asks: "What is the fastest route out of regular depression? What recommendations would you make?" **Folks with depression should check in with a counselor or therapist to have their condition evaluated. In some instances a medical condition may create depression like symptoms. Especially seek professional consultation if you have suicidal thoughts or are dwelling on death.** Nina it appears that regular depression (We're not discussing bipolar here) is caused by folks thinking styles, their behavior patterns, and the way they relate to others. Mainly depression arrives through dwelling on distorted and negative interpretations of the world around us, events, others, and ourselves. This negative focus/rumination appears to dimminish our ability to get sound sleep. This creates longer periods of REM sleep which makes it difficult get the quality of sleep we need to repair and feel energized the next day. Fatigue/depression sets in. Our brain chemistry changes. The quickest route out of regular depression is to take an all inlcusive approach which focuses upon: *Changing our thinking styles and how we explain events. Changing automatic distorted thoughts can have a profound effect on depression. Viewing the world with less distortion and not being caught up in negativity diminishes depression and is likely to keep it away. Challenging and changing beliefs can be accomplished with "Tips on Distorted Thinking". Processing beliefs with the Belief Repeater Method or denuding them of their emotional support with integrators can help move someone out of the depressive thinking loop. *Processing Personality Clusters, which contribute to depression, can have a large impact on repetitive distorted thinking. Shutting down negative distorted thinking removes depression's fuel line.. *Behavior repatterning. Certain kinds of behavior like inactivity, procrastination, and rumination heighten depression. Doing behavioral repatterning with the Pattern Tree, the Habit Cracker, or Neural Repatterner can halt stuck and self-defeating behavior. *Blocking rumination. Rumination during the day and prior to bedtime can make sound sleep difficult and lead to fatigue. Blocking rumination is an important ingredient in ending depression. Blocking rumination will speed getting over depression. See the Rumination Breaker on the Emoclear.com process page. *Being assertive, being able to express your thoughts and feelings, and having good interpersonal skills in place can help with depression. *Very important is getting sound sleep, exercise, and eating well. Being able to sleep well helps a great deal with ending depression. Exercise like walking, running, and aerobics will boost moods. Eating from all the food groups and investigating the possibility of eating more protein and less carbs in the mornings and afternoons may help with moods. *Consider doing rapid mood elevating exercises like: The Limbic Mood Elevator, The Electric Chair, Integration Walking or taking cold baths and showers to elevate your mood. *Research supplements like Omega 3 oils, walnut protein, and B-Complex vitamins. *Keep up with your goals and meaningful/important activites. Learn how to unhook yourself from your feelings to take up activities. See the Action Method, A Call to Action, and the "As If Action Method". *Learn problem solving and apply it. See the Multi-Solution Generator. *Refuse to get involved in negative and distorted intropection and rumination. Find replacement thinking patterns. *If you have PTSD or other traumas still operating in your life, get them processed. *Do more of what you find enjoyable, meaningful, and important. This helps crowd out the negative trances with a focus on what's pleasurable and important. Take care, Steve |
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Unregistered(d) |
What works for mild depression? | ||
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Posts: 0 (05/07/07 01:48 PM) |
Repost Jon asks: "How can someone feel good about themselves? That seems like a struggle for many people." Jon we can feel good about ourselves in a number of ways. Here's some ideas: *It's important to learn to accept ourselves unconditionally. We can lay off downing ourselves and accept ourselves, even though we may have negative traits and behaviors. We can accept ourselves and see our "self" as something separate from what we do and our physical traits. Our Learn-in on Self-acceptance goes into unconditional self-acceptance in some detail. *Find ways to compliment yourself. Notice the many positive things you do and your successes. *Keep an inventory of your strengths, skills, and resources. Make a list. *Treat yourself with care, respect, and love. Building this basic relationship with yourself is nourishing and helps ready you for intimate relationships with others. *Every time you catch yourself in the self-critcal mode or say something negative about yourself, immediately stop and state 5 positive things about yourself. *Get in the habit of giving others genuine compliments and spotting positive things about them. This habit will often draw complements back and will build a more positive outlook. *Know that you create your own worth. Your choices in thinking and self-labels can make you feel good about yourself. You control the steering wheel of choice. *Accept that weaknesses and mistakes are part of our innate human fallibility. People make mistakes and shouldn't be put down for them. *Avoid comparing yourself to others. *Watch out for the dire need for other's approval. *If you have Personality Clusters making you feel bad about yourself, make them targets for integrating and belief change. *Be wary of the should and must rules you hammer yourself with. Change those should and must rules to preferences when shoulds and musts are raining abuse on you. *Do activities that will lift your mood. The better your mood, the more likely that you'll feel good about yourself. Exercise is a good choice for mood elevation. Take care, Steve |
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What works for mild depression. | ||
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Posts: 0 (05/07/07 02:12 PM) |
Areas for targeting.
*Become aware of any negative expectations. *Indecisiveness and lack of commitment strengthen the possibility of depression. See Tips on Decision Making. *Helplessness, hopelessness. Feeling like a victim with no control or choices are targets for change. *Focus on the past and recalling only negative memories. Processing is required here. *Appetite disturbance which may cause someone to eat little or eat too much. Body weight difficulties may follow. *Criticalness of self and others. *Withdrawal. *Limited responses. *Guilt. *Difficulty expressing wants, needs, feelings. |
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Unregistered(d) |
What works for mild depression? | ||
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Posts: 0 (05/09/07 12:35 PM) |
Repost
Jeanette asks: "What natural supplements and foods help with depression?" Jeanette it's always wise to get depression checked out with a therapist. Sometimes depression like symptoms may be the result of physical or hormonal maladies. To overcome depression it helps to get proper rest and relaxation, eat a well-balanced diet containing plenty of fruits and vegetables, regular exercise, and doing important, meaningful, and pleasurable activities. Sunshine and fresh air help too as well as having a network of friends and good relationship. I'd recommend researching the following supplements and foods for depression: *Eat lean protein after waking up with nothing else for an hour. This makes our brains alert and sharp and gives us a mood and energy boost. *Choline bitartrate clears our minds and boosts our moods and energy. *Getting sunlight early in the morning can stoke up our moods. *B-complex. Can help lift our moods. *Fish oil (Omega 3's). Lifts mood. *Tyrosine. This protein can increase alertness and energy. May also produce heart palpitations and raise blood pressure. Not recommended for folks over 40 or persons with blood pressure problems. Eat lean meats instead without carbs and fat after waking up. This should provide a boost. *Acetyl-L-Carnatine helps us become alert and energized. It has mood elevating effects. *St. Johns Wort. Appears to help boost mood with mild depression. *Fish oil (Omega 3's) can lift mood. *COQ 10 can boost energy and mood. *SAMe is another energy booster and mood lifter. Take care, Steve |
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