Depression depletes our energy and speeds up with repetitive thoughts, indecision, and a bleak outlook. The symptoms of depression are known: too much or too little sleep, weight loss or weight gain, lack of motivation, fatigue and little or no sex drive. In depression, lack of energy often makes it difficult to shake off and make effective changes. But some people have found a way to defeat it. What is your secret?
The real problem with the depression trap is not getting out – it stays out. People take medication – and then stop. They train for a while and then give up. They go to therapy and then take a break. People try many things to make themselves feel better and then slip back into the trap. If this happened to you, you are not alone.
It is estimated that 80% of people with recurrence are depressed – those who have not learned to deal with their repetitive negative thoughts.
] Research has shown that there are some direct ways to challenge these patterns of thought and reverse despair. The 20% who do not resort to it have learned to master the shutting down or turning around their negative thoughts. Your thoughts are like the front wheels of a car. When turned to the left, this is the direction they go. Those who were kept out of the depression trap grabbed the steering wheel and pointed it in the other direction.
Sometimes these thought patterns are automatic and happen directly under the radar, and sometimes they are more conspicuous and intrusive. When it comes to automatic negative thoughts (sometimes called ANT), you want to catch yourself thinking. If they are more invasive, you should question them immediately. As you notice thought patterns, you become more aware that the repetition is caused internally rather than externally.
These thoughts usually fall into categories where you systematically blame yourself or others and view everything as negative or catastrophic, without sufficient evidence to arrive at conclusions, or believe that you know what others are talking about You think. The key to reflection is to notice the repetition. A single negative thought is not a big problem – but there are a hundred of them. If you are aware that you have a recurring negative view, the goal is always the same: challenge it as soon as you can.
If you notice repetitive thoughts, you have taken the first step towards self-regulation and truth change. You have packed the steering wheel. If you can observe the repetitive pattern, it means that the thoughts are something that you experience – not who you are. This is important because it is important to distance yourself from these thoughts. It gives them less power over you and creates the conditions to challenge them. Once you have grasped the wheel, you can turn it in the direction you want to drive.
Let's say you often think, "I'm not good enough." As soon as you notice that's a pattern, ask yourself a question, "Am I really not good enough?" This makes several things. At least it slows down your thoughts by testing them, and above all, it opens the door to the third step to prove the opposite.
They doubt that the negative thoughts may not be complete exactly. "Am I really not good enough?" Could inspire thoughts of real examples that show competence, perseverance and your willingness to learn. With this kind of evidence, you can mitigate these repetitive thoughts. "I'm not good enough" will say, "I'm not good enough yet." The old repetitive thought leads to depression. The new thought leads to hope. In a nutshell …
3 steps to prevent depression
Start thinking. Question these thoughts. Provide evidence to the contrary.
Do not expect your negative thinking and depression to disappear overnight. But …
You will progress if you regularly question your repetitive thoughts.
Above all, do not be discouraged if you say you do not have the skills. Instead, remember that you do not know the technique yet.
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