ONE STEP AT A TIME

Handling depression it self at times be quite depressing and demotivating but its not impossible.Road to recovery is difficult but not impossible,all you need to do is start one step at a time and then take the leap. Initially it will be difficult but little control and taking action will take you long way and change the way you perceive and think.

One step at a time means taking small initiatives and building on them encourage yourself by celebrating every hurdle you cross whether its calling a friend, cooking your favorite meal or watching a movie.the effort and energy you initiate more strong and stable will your recovery be.

Isolation, loneliness makes things worse and it is difficult to break this cycle but you need to take that first step,that is talk to some one it can be old friend, family, support group don't feel shy because remember first step in recovery is supportive relationships which can help you. do not feel ashamed or anxious reach out and trust your loved ones.once you have reached out for help now the second step is to focus on yourself.

To overcome depression it is very important that you take care of yourself and follow a healthy routine and have proper diet and look into personal hygiene. you should aim to get 8 hours of sleep, every day come out and enjoy fresh air avoid being in the room all the time.Slowly start doing what you like and pursue a hobby.watch movies ,read listen to music and be at peace with yourself and best way to do this is by maintaining a daily dairy.

while handling depression it is important you challenge the negative thinking and try focusing on positive aspect. wanted to share few typical negative thinking which hamper recovery. these thoughts can be challenged just by agreeing to look at the bright side.

Source: http://www.helpguide.org/mental/depression_tips.htm

Authors: Melinda Smith, M.A., Robert Segal, M.A., and Jeanne Segal, Ph.D. Last updated: July 2012.

Ways to challenge negative thinking:

§  Think outside yourself. Ask yourself if you’d say what you’re thinking about yourself to someone else. If not, stop being so hard on yourself. Think about less harsh statements that offer more realistic descriptions.

§  Allow yourself to be less than perfect. Many depressed people are perfectionists, holding themselves to impossibly high standards and then beating themselves up when they fail to meet them. Battle this source of self-imposed stress by challenging your negative ways of thinking

§  Socialize with positive people. Notice how people who always look on the bright side deal with challenges, even minor ones, like not being able to find a parking space. Then consider how you would react in the same situation. Even if you have to pretend, try to adopt their optimism and persistence in the face of difficulty.

§  Keep a “negative thought log." Whenever you experience a negative thought, jot down the thought and what triggered it in a notebook. Review your log when you’re in a good mood. Consider if the negativity was truly warranted. Ask yourself if there’s another way to view the situation. For example, let’s say your boyfriend was short with you and you automatically assumed that the relationship was in trouble. But maybe he’s just having a bad day.

Types of negative thinking that add to depression
All-or-nothing thinking - Looking at things in black-or-white categories, with no middle ground (“If I fall short of perfection, I’m a total failure.”)
Overgeneralization - Generalizing from a single negative experience, expecting it to hold true forever (“I can’t do anything right.”)
The mental filter - Ignoring positive events and focusing on the negative. Noticing the one thing that went wrong, rather than all the things that went right.
Diminishing the positive - Coming up with reasons why positive events don’t count (“She said she had a good time on our date, but I think she was just being nice.”)
Jumping to conclusions - Making negative interpretations without actual evidence. You act like a mind reader (“He must think I’m pathetic.”) or a fortune teller (“I’ll be stuck in this dead end job forever.”)
Emotional reasoning - Believing that the way you feel reflects reality (“I feel like such a loser. I really am no good!”)
'Shoulds’ and ‘should-nots’- Holding yourself to a strict list of what you should and shouldn’t do, and beating yourself up if you don’t live up to your rules.
Labeling - Labeling yourself based on mistakes and perceived shortcomings (“I’m a failure; an idiot; a loser.”)

If you find your depression getting worse and worse seek professional help,  Needing additional help doesn’t mean you’re weak. Sometimes the negative thinking in depression can make you feel like you’re a lost cause, but depression can be treated and you can feel better!

Don’t forget about these self-help tips, though. Even if you’re receiving professional help, these tips can be part of your treatment plan, speeding your recovery and preventing depression from returning.

Hope this  helps and do not hesitate to seek help because its better to reach out then suffer in silence. Depression is curable and you can overcome it by little efforts and will power.

Till next time...

cheers....