Ask better quality questions.
Thinking is nothing more than the process of asking and answering questions in our heads. We need to develop the habit of asking ourselves more empowering questions whenever we fall into a downward spiral.
If we ask a question such as “Why do I always fail?” or, if we make statements to ourselves like “Life is pointless,” we can’t be surprised that we feel bad. Imagine somebody following you around all day pointing out the negatives in you and in life; your self-talk can have the same damaging impact on you and your emotions.
If the cycle of depression is coming on strong, take the time to answer the following questions in as logical as manner as possible. Why logical? Because logical thinking negates irrational thinking and helps stop the spiral of depression (or anxiety) from getting worse.
It’s easier said than done to be purely logical in our thinking when we’re depressed or anxious; it’s still worth a shot, though, because it can help.
What is the issue that is upsetting me? (Be factual here—what do you know for sure?)
What can I learn from this problem/situation?
What is one good thing about this? How can this be an opportunity?
What is great about this situation?
What action can I take right now to better the situation or how I feel?
What is the worst-case scenario here? How can I handle this should it become a reality?
What am I grateful for in my life right now?
What am I excited about or looking forward to right now?
Who do I love and who loves me?
These questions can get us to acknowledge all of the good in our lives and helps us to get away from a downward negative spiral of emotions when we encounter situations that might otherwise trigger depression and anxiety
Meditate.
This is easily the most overlooked and simple practice that can make a world of difference in improving the quality of your life.
Due to the fact that it seems too simple to be truly helpful, many people never start a practice. I lovingly suggest you make it a daily habit, as it can help you train your brain to respond differently to negative thoughts and stressful situations.
There are many different forms of meditation (including walking meditation, I suggest you experiment and find one that suits you.
If you’re suffering with depression and/or anxiety, I recommend Loving Kindness Meditation. (Google it—you’ll find lots of articles explaining how it’s done).
Start with a short practice to ensure that you build the habit of practicing daily. If you can only manage three minutes a day, then perform three minutes of meditation per day. If you feel as if you can do more, then go right ahead. The goal is to eventually practice twenty minutes a day.
Practice acceptance.
Many people have different ideas of how we can truly accept the obstacles and struggles that life throws us; they all involve non-resistance to the present moment (how things are in your life right now).
Stepping into the body, becoming present, and identifying how depression and anxiety feel. This does not mean how we think our depression and anxiety feel but how it actually feels.
Is it a tension, a tingling, a pulsing? It usually feels like a knot in my stomach.
Where do all of these sensations reside? Are they in your chest, stomach, or throat?
How about all three?
Depression usually occurs in the mind first—our thinking is what gets us depressed. Accepting how your body feels in the moment takes your attention out of your head, giving you a much-needed break from the relentless thoughts that depression and anxiety bring forth.
Try not to get roped back in to wrestling with your thoughts. Simply acknowledge them and let them drift in and out, or even dissipate. This kind of acceptance is likened to a mindfulness approach—again, very simple but extremely effective.
Side note: Another great way to get outside of your head is to help somebody else. Spend some time helping somebody feel better, sleep better, live better, and notice how this makes you feel.
Tell people how you feel.
Sometimes it can feel as if those around us, whether family, friends, or colleagues, don’t truly understand how we feel. You might think people can sympathize but cannot understand but more people struggle with anxiety and depression than you may realize.
When we tell people how we truly feel it’s as if a weight has been lifted off of our shoulders, and also, we are more likely to receive their support and understanding, which makes our lives a little bit easier.
It can be difficult to let people know that you suffer with depression and anxiety, especially since we have been taught to ‘soldier on’ and put on a happy front to the outside world.
Give yourself time to be happy each day.
Take an hour each day to do something you truly enjoy, something that makes you lose track of time and feel joyful and vibrant.
One element of depression is a lack of enjoyment in activities, so you may need to think hard about what you can do each day that will bring a smile to your face; but I’m certain there is something!
Now, if you struggle with both depression and anxiety you may find that many activities you truly enjoy involve being alone. This is perfectly fine, but I urge you to push yourself at least once a week to spend time with close friends or loved ones; you will likely see an improvement in your mood and increase in your energy once you do so.
Sometimes we forget that being happy can actually require work! In fact, most of the time we need to exert self-discipline in order to do those things that we know are good for us, such as eating a healthy, balanced meal and taking part in regular exercise or meditation.
It's important to be patient and to keep moving forward.
Also, remember to be kind to yourself. Don’t beat yourself up for feeling down or anxious or uncomfortable. We all have bad days, especially when we are dealing with the twin terrors of depression and anxiety. Be kind to yourself. Be kind to others.
If you’re struggling with depression and anxiety and nothing seems to help, you may want to contact a professional. NB : Thank you to the author/s ( oops forgotten ! )
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