Depression Self Help: Treat and Manage Depression With CBT

Learn how to treat and manage depression with these self help strategies from cognitive behavioral therapy (CBT) and mindfulness based cognitive therapy (MBCT), two of the most effective treatments for depression. We’ll look at how changes in behavior via behavioral activation can help ease depression, how changing our thoughts and how we relate to our thought with cognitive restructuring and mindfulness can help us start feeling less depressed, and how we can manage our emotions when we’re struggling with depression.

Depression Self Help: 6 Tips to Treat and Manage Depression

 
 

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Positive Psychology, Blessings and Three Good Things

A type of therapy called Positive Psychology, has been gaining popularity as research continues to demonstrate the effectiveness of positive psychology in helping people feel better and increase their well-being. Compared to many other approaches to therapy, positive psychology focuses less on identifying and fixing deficits, and more on recognizing and building on positives—looking at “What’s right with you?” instead of “What’s wrong with you?”

In his book Flourish: A Visionary New Understanding of Happiness and Well-Being, Martin Seligman writes:

We think too much about what goes wrong and not enough about what goes right in our lives. Of course, sometimes it makes sense to analyze bad events so that we can learn from them and avoid them in the future. However, people tend to spend more time thinking about what is bad in life than is helpful. Worse, this focus on negative events sets us up for anxiety and depression. One way to keep this from happening is to get better at thinking about and savoring what went well.

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Positive Psychology and the Gratitude Journal

gratitudeHave you ever felt anxious and noticed yourself being extra vigilant, looking for any signs that something bad may be lurking nearby, on the lookout for all the things you might need to worry about?

This may seem like a good way to protect yourself from the things you’re anxious about, but it usually backfires. Since there is never any end to the list of “what ifs?” you can find to worry about, if you’re constantly looking out for things that could go wrong, you’ll usually find them, and this keeps you in a state of worry and anxiety.

Or have you ever been depressed, and found yourself focused on all of the negative things in your life, trying to figure out how they happened and how to solve them? Again, this sounds like a good way to fix what’s wrong in your life, but it often ends up making things worse. You keep finding more and more things to regret, more disappointments, more ways you don’t measure up to other people, and it’s easy to get overwhelmed by all the negatives that keep adding up.

The more we’re on the lookout for something, the more likely we are to find it. But just as it is easy to find things to worry about or feel badly about when that’s what we’re focused on, it’s also easy to find some things to feel good about when that’s what we’re looking for and paying attention to.

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