The most fundamental way to overcome a depressed mood
Both in books and on the Internet there are several ways to deal with a depressive mood
or even to solve it. One of the best books on depression is the classic and updated work of Aaron Beck and Brad Alford (2009): Depression.
t focuses clearly on cognitive therapy but it is nowhere unrealistic and also discusses other forms of therapy such as medication and ElectroConvulsive Shock Therapy (ECT). I have tried here to summarize the core ingredients for an effective therapy for mild to moderate depression. But first something about What exactly exactly a depression or depressive mood is?First of all, there is an obvious lack of satisfaction in doing normally fun and cheerful activities. Like eating a nice meal, making love, practicing a hobby. As if the motivational system in the brain no longer works normally. Secondly, a depressive mood is also felt: feeling sad, feeling bored, having no sense, feeling alone. These are normal descriptions of depressed patients. You will also hear a lot of hopeless, unhappy or miserable feelings. Whatever words are used, it is very clear that a patient no longer has joy or pleasure. Third, often there are negative feelings about yourself: feeling worthless, I am worth nothing or I hate myself. Fourth: regular crying episodes where these just start from nothing. Women usually cry more often than men.
Now finally the most fundamental technique that you can use to tackle your depressed mood. I will also try to explain at every tip why it works. Not that I know everything (if you have not noticed that already). My statements will certainly have to be further researched, but I have tried to link some scientific studies and / or models to it.
Do things that can motivate yourself again
In a chronic depressive mood you probably have failed to motivate yourself. Not only when you have fallen prey to doing fewer and fewer things (because you 'do not feel like it'), but you have also taught yourself to speak very negatively to yourself. No wonder you feel depressed! The relatively simple principle behind being depressed seems to be a continuous lack of motivational input to the right brain areas that provide lust and pleasure. If such a lack of motivation lasts for days, weeks, the neurotransmitter household will change. Science does not know exactly how exactly this works, but the fact is that our chemical behavior can be disturbed by our behavior and thinking. What you have to realize is that the brain, our brains, are the only computer that can also change its hardware through its software ... and vice versa!
Motivation and being able to feel pleasure (or pleasure) is an essential part of your life. It is NOT automatic, as some people think. The experience or feeling of joy or pleasure has to be trained so that it continues regularly, otherwise it will eventually stop automatically. Evolution has us, a "higher kind of animal," with "lower order" mechanisms to feel such pleasure and lust: especially sexuality and eating food is a pleasure. Such activities strongly activate our centers of pleasure in the brain. It is therefore entirely logical that so many are addicted to sex or food. Internet porn sites are one of the most visited sites. Fortunately, parachutes have been made in our brain to prevent us from constantly making love and eating over. We have a mechanism that makes us feel full and we can not constantly make love without feeling bored or tired. In a way, our brain, our brains, quickly become addicted to especially new things. Because we also quickly get used to new things so that boredom occurs relatively quickly. So that we quickly start looking for something new. Routines are wonderfully safe, easy but the downside is that it soon gets bored. And thus can quickly lead to a more depressive mood.
The fundamental idea to prevent depression is to continue, to keep your motivation high enough so that you do not fall back into a bored or depressed mood. You need two types of fuel for your motivational engine: 1. constructive (helping) thoughts and 2. constructive behavior. From the cognitive behavioral theory side, the 'thought' part is the most important. Because thoughts are essential to motivate yourself. A thought can break you or just put it up. But having only positive thoughts does not help if you do not want to behave.
Bonus reading:
Acne No More
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