Why You're Depressed?

(article) Depression involves sadness, pessimism, a concern with personal problems, and perhaps feeling sorry for one's self, anguish, crying, and hopelessness. Depressed people often lose interest in many activities and social contacts because of loss of pleasure in and enthusiasm for their usual activities. They may become apathetic or socially withdrawn. Low energy, chronic tiredness, excessive sleeping, and insomnia are common. Other possible symptoms of depression include poor appetite, heavy eating, weight loss or gain, feelings of inadequacy or worthlessness, anxiety, regrets, decreased productivity, poor concentration. People often become depressed about marital, romantic, or family problems.A personal loss often triggers depression: divorce, separation, loss of a job, the end of a love relationship, physical or mental problems from old age, the death of a loved one, etc. Many stressful events or major changes may also help bring on depression. Going away to college or moving far away from family and friends after getting married may lead to depression. No matter how much you wanted to have a child, the resulting loss of freedom may cause depression. When children grow up and leave home, you may become depressed. Retirement can lead to depression because of loss of work activities to fill the day and loss of friendships with co-workers. Depression may occur without any loss or great stress to trigger it, however. Personal problems often lead to depression. The chronic use of alcohol or other drugs often leads to mood swings, personal problems, and depression. Using alcohol or other drugs to improve your mood is especially risky because addictive substances often intensify preexisting mood or personality problems. Even prescribed medications may lead to severe

depression. Naila
Feb 16

Ways To Overcome Depression There are many effective ways to overcome depression. Fortunately, we can control our thoughts and feelings much more than most people realize. With enough work and effort, you can change habitual thoughts and feelings. First, however, if you are on any medicines, check with your doctor to see if a medicine may be causing your depression. A surprising number of medicines can do this, including many tranquilizers or sleeping pills, many high blood pressure medicines, hormones such as oral contraceptives, some anti-inflammatory or anti-infection drugs, some ulcer medicines, etc. Changing your prescribed medications may be all you need to eliminate depression. Develop Interests, Participate in Activities: Perhaps one of the most common reasons for depression is a lack of enough interests and activities. A small number of them tend to become routine and often boring. Interests and

activities are very important in mental health, contributing to self-esteem and happiness. They give satisfaction, help make you feel good about yourself, and keep your mind off problems and negative thoughts and emotions. Simply cultivating them can sometimes cure depression, grief, addiction, explosive anger, anxiety, excessive worrying, or guilt, especially if you do the activities whenever you feel the negative emotion. They are also important social skills that give you pleasant and interesting things to talk about, improving your conversation skills and helping in making and keeping friends. people with many interests and activities are less likely to have behaviour problems,. Their wide variety of interests keep them busy and out of trouble and naturally build different circles of friends, so they are less likely to be influenced by the wrong kind of

friend. Naila
Feb 16

There are three main kinds of helpful interests and activities: pleasurable, constructive, and unselfish. Of course, pleasurable activities give us enjoyment. We may do them just for fun or relaxation. Constructive activities produce or accomplish something and give a sense of pride. Examples include getting things done around the house, working on a project, practicing a skill, or studying a subject that interests you. unselfish activities help other people. Examples include teaching a friend a craft, helping sick or old people, or volunteer work. unselfish activities give companionship, gratitude from other people, and a sense of pride. Helping others is one of the best ways to lift yourself spiritually. Helping less fortunate people can also give a healthy sense of perspective. Having only a few interests and activities doesn't help very much in fighting boredom, depression, or other problems. You can best improve mental health by developing and practicing many of them until you do them well. Truly happy and productive people love life and enjoy it. Strive toward the ideal of the new beginning ,a person with broad social, cultural, and intellectual interests and skills. You may find it difficult to think and come up with new interests and activities. We often forget many we once enjoyed or we were once curious about. Depressed people are especially likely to have forgotten previous interests and activities. Of course, depressed people often find it very difficult to motivate themselves and often reject new interests and activities without trying them or after one attempt. But even happy people don't enjoy interests without first cultivating them. We often don't enjoy a new activity right away. Instead, it may take time to become accustomed to a new activity

and for interest and pleasure to grow. Naila
Feb 16

You may need to learn to relax in the new situation or to develop some expertise or skill before you can learn to enjoy it. Don't reject new activities before giving them a chance. Try any new activity at least several times, with an open mind. Motivate yourself with rewards for engaging in new activities and getting things done. Keep A Positive Attitude: Negative thinking habits play a very important role in depression. Research shows depressed people tend to minimize their accomplishments, talents, and qualities. They tend to see themselves as inferior and incompetent, despite being comparable to other people in qualities and skills. Their thinking habits focus on or exaggerate problems and faults and minimize or fail to see the good things in their lives. They tend to recall negative things more often than positive things, and they tend to minimize, overlook, or forget feelings of pleasure in their lives. They may feel preoccupied with loss or personal problems, perhaps wallowing in thoughts about self-pity, inability to cope, or escaping their problems. Happy people experience failure, disappointment, rejection, negative emotions, pain, and great sorrows, too, just like depressed people. But happy people keep a positive attitude by gracefully accepting sadness and suffering as normal parts of life, while doing what they can about their problems. This also makes them more pleasant to be around and improves their social lives. Part of happiness is a courageous choice of loving life in the

face of suffering, a chosen position or view of things. Naila
Feb 16

Expecting dissatisfaction and failure, depressed people often give up easily and thereby bring on failure. Happy people know that every failure is a learning experience that can lead to success if they refuse to give up. Starting a successful business, for example, may take many years of learning what doesn't work. After causing their own failure by giving up, depressed people often blame their problems on fate, bad luck, other people, circumstances, or their incompetence. They may passively resign themselves to problem situations and let the problems continue. Their pessimistic thinking leads them to reject many enjoyable activities. Sometimes their lack of motivation involves not knowing what to do to improve things or fear of making the needed changes. Are Your Expectations Realistic? Re-examine your expectations or priorities in life and, if necessary, adjust them to suit reality better. Depressed people often think they can't be happy without certain things,

such as a lover, a particular lover, material possessions, a much higher income, etc. You can eliminate such problems by changing your negative thinking and learning to accept the situation. Certain situations or troublesome people simply won't change. When you can do something about a problem, however, you should. Work on your personal problems, using small steps to make sure you avoid becoming overwhelmed. Work on only one or two simple things at a time, breaking large or complex problems into goals you can easily accomplish. Use rewards, friends, family, and support groups. What negative or stressful situations exist in your life? What can you do about them? Don't give up and allow your problems to continue. ask other people for ideas. Some depressed people reject all the possible solutions, finding reasons to eliminate each one as unacceptable, unpleasant, or unworkable. Don't let negative thought habits interfere with

problem solving. Keep an open mind to all possible solutions. Naila
Feb 16

Take a long, hard, honest look at yourself for personal problems, paying particular attention to repeating problems in your life. Do you need more interests and activities to avoid boredom and keep your mind off negative thoughts? If you avoid confrontations and bury your anger at mistreatment from others until you explode, work on assertiveness and expressing your anger in constructive ways. Are some people inconsiderate, unkind, overly critical, or overly hostile toward you? If certain people in your life contribute to your depression by the things they do, you may need to become more assertive with these people, to reduce your contact with them, or even to eliminate them from your life. Do you abuse alcohol or other drugs? Change bad habits that keep you depressed. Work on replacing negative thoughts with positive thought alternatives every day. If you tend to blame circumstances or other people for your depression, combat these thoughts of helplessness by reading or by repeating, "I made myself depressed over that. I didn't have to respond that way." Use assertiveness skills, good problem-solving skills, or more positive thinking the next time a similar situation arises. If you often assume other people think badly of you, read or repeat "I can't read other people's minds." Humour also helps a great deal in facing life's problems without drowning in negativity. If you find it difficult to motivate yourself, stop prejudging and avoiding activities because you believe you wouldn't enjoy them or wouldn't be good at them. If you force yourself to start, you will often find that you do get some pleasure from and gain some

skill in the activity after all. Naila
Feb 16

Don't let negative thoughts about many activities block your improvement and interfere with your happiness. You probably have negative thoughts about lacking energy, not being in the mood, hating exercise, etc. Replace these each time they occur with more positive, helpful thoughts such as: "I'll feel more like it once I start," "Let's just give it a try. Who knows, maybe I'll really like it," or "Why sit here and feel bored? I'll try ..." Figure Out Why You're Depressed If you don't know why you feel depressed, look for clues by comparing and contrasting your life now with a happier time in your life. The best way to understand your depression is to study it carefully. Use the scale of zero to 100 to rate your depression many times throughout the day, and observe and record all the thoughts, circumstances, and events associated with it. By frequently rating depression, people generally discover their moods are not always low. The fastest way to change an emotion is often simply to act the way you want to feel. Act happy, smile regularly, act friendly toward other people, and participate in plenty of interests and activities, including fun. Don't wait to be in the mood to do these things-you may never feel like it. people who keep practicing these behaviours find themselves feeling more cheerful. With practice, these behaviours gradually become more comfortable and natural. Other people generally respond in positive ways to these

changes, so you receive more pleasure and satisfaction in your life from them. Naila
Feb 16

Quit Rewarding Passive or Dependent Behaviours : When you complain, cry, talk of sad feelings, or discuss problems, your friends and loved ones probably respond with sympathy and tender loving care. Unfortunately, these loving responses reward and help maintain the depressive behaviours. Some friends or family even take over chores for a depressed person who stays in bed or asks for help. Again, this rewards the passive or dependent behaviour. Perhaps you reward yourself when you drown in negative thoughts or self-pity. Many depressed people eat, spend money excessively,drugs, abuse addictive substances, or have sex without love to feel better. Eliminate these and any other subtle rewards for depressive behaviour. Don't worry about whether you are happy. Develop interests, activities, and friendships, be kind, help other people, struggle to be good, accept emotional pain, work on conquering your personal problems, and improve your thinking habits. These things will

lead to happiness. Conquering your depression may take time, depending on its severity, how long you have had negative thinking habits, your personal problems, and how much effort you put into it.

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