Cognitive Behavioral Therapy (CBT) involves using your thoughts to help manage your emotions which in turn affect the way you either impulsively react or appropriately respond to a crisis or any situation. This is considered to be the CBT triangle- Thoughts, Feelings, and Actions.
Depression may be described as feelings of “emptiness”, “hopelessness”, or “sadness”. There are many different experiences of depression as there is uniqueness in people. Be aware of the following symptoms of depression. Depression can show up as bodily and physical symptoms ( aches and pains that don’t respond to traditional medical treatments); exhaustion; overeating or having 5 percent weight loss without intending to do so; excessive sleeping or unable to sleep enough; feeling more fidgety. Psychological symptoms include feelings of hopelessness and emptiness, maybe even anxiety. Suicidal ideations are not unusual. Social symptoms involve loss of interest in usual activities and avoiding others.
CBT is very useful to help manage symptoms of depression. The following are some CBT-based strategies to do so:
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One way to manage depression is to make an effort to focus on your strengths. List your greatest strength, a hardship you have overcome, how you got through the hardship, what have others complimented you on either small or big, and what is a positive event that happened in your life.
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Take an evening or afternoon during your free time to make a collage of inspirational quotes, poems, and songs that inspire you. You can extend this project further by making a hope box included of positive things you enjoy- like calming essential oils, photos of positive memories, inspirational books or anything that makes you feel even a little better.
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Even if you don’t feel like it make sure you include a physical activity in your daily routine. This can mean something as a 15 minute walk on your treadmill or better yet in the fresh air outside, or doing a 5 minute yoga routine from youtube or even using a chair, or doing soothing body stretches: Pinterest have great sources for this.
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Relaxing is very hard to do at times. Try to focus on “doing” such as reading an interesting book, attending weekly therapy, getting a massage, walking or dancing, window shopping and making a mental list of things you wish to buy later, taking care of plants and pets, and or volunteering for a cause you believe in.
Depression can be addressed and managed. Seek help from your primary care practitioner to rule out any medical causes, see a therapist to talk out your thoughts, maintain a healthy lifestyle (eating healthy, body movement, sleeping adequately, and going for regular checkups) and embrace your social support. Need more support? Click here.
