So today I jotted down solutions to my depression (a.k.a. learned helplessness). Members, would you like to add anything?
• Perceive that events are controllable
• Accept that there are opportunities out there
• Control your stressors and depression will be diminished or not occur
• Push yourself to do exercise
Riding a bike
Walking
Getting sunlight
• Socialize
With friends
With family
With strangers
• Eat well
Appropriate Portions
Don't consume too much coffee
Don't consume too much sugar
• If you have failed at tasks in the past, conclude correctly that you are capable of improving your performance.
• Instead of seeing other people as unhappy, upset or angry, remind yourself there are other ways of seeing them. Perhaps they are confused, concerned and/or feeling empathy instead.
• Extend your depression (a.k.a. learned helplessness) into the realm of social action. Through voting, through volunteering, through donating, etc.
Added by HealthUnlocked members:
• Write down a list of achievements (even small ones like throwing the trash outside, grocery shopping, or doing the laundry).
• Do something different from what you normally do each day; be spontaneous.
• Lower your expectations (the number of things you expect to be successful at); don't judge yourself too harshly. "Every rise in our levels of expectation entails a rise in the risks of humiliation."
• Ignore people who seem bent on removing every excuse you might have for your failures (they offer destruction, not sympathy).
• Practice a hobby or passion that you love and enjoy.
Written by
StressBuster
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Maybe look back on your achievements that's what I do when I'm having a bad day, it's not a massive achievement to other people but when I was in yr5 so about 9/10 yrs I managed to touch my toes without bending my knees and then the following week after a week of stretching I managed to touch the floor, and then within about 1-2 years I managed to put both palms on the floor without bending my knees and have been trying to get my elbows on the floor and am only a little bit less than a foot away from the floor, I think back to that when I have the thoughts of I can't do something,
Yes. Good one! I agree, a list of achievements, even if they're small (i.e. washing the dishes, or doing the laundry), makes one feel empowered.
Hi I can't offhand think of anything coz my mind is very sluggish these days. But I do think the most important point you made was
• Instead of seeing other people as unhappy, upset or angry, remind yourself there are other ways of seeing them. Perhaps they are confused, concerned and/or feeling empathy instead.
I think depressed people mainly look inwards which is natural but we tend to forget that others might have problems too and they can't always respond in a way you would like them to. Showing an interest in other peoples problems means they are more open to yours. A good post Richard.
When I feel an episode of negative thinking coming on I try to acknowledge it or label it as just 'flawed thinking' and remember it will pass.
I also try to do a daily reflection, normally in the evening but maybe in bed to start the day would help too. I think of three positive things I have been part of or achieved during the day (or previous day if I forget to do it.) These can be really simple, talking with someone, taking the dog for a walk, doing something in the garden, switching to fruit rather than chocolate or something bigger, reconnecting with a friend or helping someone else. I also try to smile while reflecting as that helps too.
I will log this post later tonight as an achievement.
I've started to keep a daily diary, I fill it out as I retire to bed each night. I started to do this on recommendation of my counsellor as I had started to self medicate with alcohol. I've been doing this for 6 weeks now and it has been interesting ! I only drink after a bad day at work. Now I'm starting to recognise this pattern I realise I will have to find a different coping mechanism. Not sure what this is yet, maybe the gym straight from work! Still grappling with it.
Really good ideas as well. Particularly found the one about facial expression useful .
Also relating back to something Sarah put in a post earlier for some of us we just need to lower our expectations of ourselves in general; some of us can set ourselves up for such high standards in things that we cripple ourselves mentally by judging ourselves too harshly.
Another idea is to make a point of doing something different from what you normally do each day. It may be something as simple as buying a newspaper when you would never normally allow yourself the indulgence or travelling to a different shop from your normal one or going for a coffee somewhere you haven't been before. Even down to you normally drink tea why not buy a fruit flavoured one for a change?
These may sound like "silly " things or very simple but I think that releasing the rigidity in our lifestyles that some of us (like me) have and being a bit spontaneous can be a good thing.
It can happen too that one thing can follow on from another. You may go to a different place for a coffee and then maybe you may start to think you could volunteer there; so that could find you a whole new environment and something you have not thought of before and would not have happened if you always did the same things all the time (as I am very apt to do)
Gemma X
PS I have not made a cake for going on about 35 years or something. I am building myself up to doing it and will let people know if I achieve it. I also want to cook a proper meal again as this is another thing I have not done for a very long time. Only attempt these things when you start to pick up though, not when going through a very bad patch as it will just make you feel more frustrated.
if only it was that simple, what if you have physical illness's as well where you can't walk to the end of the street. What about the people who don't have their family around them to care what happens to them, how do you find people who honestly want to spend time socializing with you, I don't know any! Good luck to you all I hope you don't suffer from any of the above, truly and that their are people, families to help you. I'm one that doesn't. Warm wishes to you all.
Seymour, all we're saying is, that all events are not predetermined and inevitable. There are degrees of control (yes, physical ailments can really limit a person). I am certain you do not have a tendency to see the worst aspect of things or believe that the worst will happen all the time. Or that the world is as bad as it could be and that evil will always prevail over good. I feel that's not being realistic. The state of humans (quality or working order) exist in a "continuum," gradually transitioning from one condition to a different condition without abrupt changes. Reality is very complex, not black and white.
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The secret of happiness..please feel free to add your ideas.
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