how to get rid of depression


  • What we can offer a psychologist?
  • Gestalt - Therapy: our experience - the son of errors difficult ...
  • Cognitive therapy: Woe from Wit
  • Art - therapy: the art to enjoy life

With the depression in one form or another every person faces. Here we are not talking about a medical problem or mental disorders, to cope with that can help a doctor. Under the depression many people understand the protracted bout of bad mood, sadness and depression, in which to live, of course, becomes very difficult. Accordingly, operating and effective options on how to get rid of depression, will be of interest to everyone.

Depression is characterized by a state of depression, sadness and longing. A person suffering from it, almost can not experience joy and other positive emotions. The world is not nice to him, and did not want to deal with. All goes wrong, and the future seems sad and full of disappointment. Depression is very exhausting and snizhet significantly the quality of life. Not surprisingly, people want as quickly as possible to find a way out of this state!

Unfortunately, when it comes to serious clinical depression, then help the person should have only psychotherapist. But in cases of prolonged bad mood, and even caused understandable reasons, you can do a psychological help. You can even try to make it yourself using our below described exercises and techniques.

What we can offer a psychologist?

You will not see us listed among different psychotherapeutic directions most famous - psychoanalytic. Do not worry, this is not some sort of ignoring the whole milestone in psychology: psychoanalysis deal with on their own and with its help to get rid of depression alone is simply impossible - too strong internal psychological protection of the individual. They also will not let you do that.

In addition, the analyst - a specialist with many years of psychological training, with high qualifications, as required for fine psychoanalytic work. Only it can effectively "treat heart" within psychoanalysis. Instead, we suggest that you familiarize yourself with other equally wonderful and effective directions in practical psychology, helps get rid of depression.

 get rid of depression

Gestalt - Therapy: our experience - the son of errors difficult ...

Gestalt - therapy - a daughter of psychoanalysis. It is based on the postulate of a flexible and adequate adaptation of the organism to constantly changing environmental conditions, the use of positive life experiences and the need to understand yourself and your body. Each person is unique and original, and he having their own needs, feelings and sensations. If it is a long time not to listen to them, "scores" of some conventions and limitations, the body to the brain ceases to communicate this important information and there comes apathy. That it is mainly characterized by depression in Gestalt therapy - a state of absence of desire and energy.

If you recognize yourself in this description, it is necessary to take steps to return the body of sensitivity. This will be the first step to get rid of depression. You have to learn to focus on yourself and your body, listen to all of what it is trying to say. At first you can help with a close person who is "outside" to keep track of all the changes that occur to you: because of what you have come the tears? What causes a smile, and that - the fear? What kind of gestures, postures and attitudes are typical for you when you want something? All these strong points will help you to re-learn how to hear themselves. Maybe at first you will even need tips on the type: "You're hungry? "" At this point, you want to sleep? "" You want to have fun, watching a favorite movie? " etc. ... Get a rewarding experience attention, and mood will improve.

Sometimes depression is not something permanent - it is, rather, a guest that comes to life on their own. And in this case it is important to analyze the attacks of bad temper and understand who or what causes them. Each state (including depression) has its own mechanism for turning on and off. In order to realize it, try to remember (and better detail record), situations in which you piled anguish and apathy that preceded it, and what are your feelings, sensations and internal action at that time. Try to find something in common in these states - most likely, it will be a typical mechanism of how you immerse yourself into depression.

Once the mechanism is found, it will only have to replace it with something good and positive. Try to focus on some pleasant memories. This can be shot from childhood or your recent trip to the sea - anything that causes strong positive emotions. You will need to try to imagine the memory in detail, dive into it and wander a bit there. It can give you strength and good mood. You can also come up with some classes or phenomena that bring you joy, and try to bring them to life.

Cognitive therapy: Woe from Wit

He was right Alexander Griboyedov, calling one of his most famous plays, "Woe from Wit". These words are directly related to the causes bouts of depression: as a rule, they are in our minds. Seizures of self-flagellation, sadness and depression often cause all kinds of negative attitudes that we acquire throughout life, for example, "I do not know how," "I always have bad luck", "I'm ugly", etc. ... They spoil our lives and cause to believe the worst. What are the possible ways of getting rid of them?

When dealing with such installations perfectly-proven technique called "protocol dysfunctional thoughts." Its essence boils down to this: you take a piece of paper and draw a table in it with several columns. The first - is the date of what happened to you an unpleasant event. The second - a description of the nature of this very unpleasant event. For example, you Naham physician. The third - the feelings and emotions they have caused. Usually this is the whole range of negative resentment to depression. Fourth - any negative attitudes have intensified because of the event. For example, when it happens, you think, "Well, here! I am so wretched that I do not rude! ".

The fifth column - the most important thing: in it you have to burn alternative neutral or positive explanation of the situation. In the case of "The doctor harmful", in addition to your "poor" such explanations may be feeling sick aunt, boss yelled at her small salary and much more. The more you come up with such an explanation, the better. And so to do with each event, you are knocked out of the rut. This technique helps to switch the focus from depressive-pessimistic-optimistic on the positive.

In the event that any unsolvable situation is causing your depression, try to search for alternative solutions. Let me tell you a story to illustrate this technique: Thirty Years Marina, the mother of three children, was desperate because her husband left her. It seemed to her that she "can not survive without it," as it is not ready for an independent life, can not make money, budget planning, etc. ...

For a start she needed to define the problem: budget management, parenting, and loneliness. First they brought her in horror. Soon, however, she remembered that she had a diploma of higher education. This led to the fact that it is beginning to solve the first problem - attended to search and quickly found a job in Secretary. After that, she felt the strength: the situation was not as hopeless as initially perceived. Study of other problems no longer cause her such horror: it is to think through the ways in which it will instill the discipline of children, as well as the thought of old friends and acquaintances, forgotten in marriage. Sentiment in the search for alternative solutions rather than dreary suffering helps anyone to become active and to recover.

 help get rid of depression

Art - therapy: the art to enjoy life

Art therapy has long been known for its efficiency in dealing with the most wide range of psychological problems, including depression. Its main characteristic - it's limitless possibilities for self-expression. Judge for yourself: a man who seeks to get rid of negative emotions, can "throw" them in any form of art. The choice depends on the direction of the depth of human experiences and skills. For example, when strong feelings of resentment or sadness is best to use clay or plasticine, rather than paint.

You even do not need to set any specific goal, doing art therapy - can just dive into the process and give him completely. However, if you wish, you can use the exercise. For example, set a goal to draw his longing. Listen to yourself and move on paper the image that arises in your mind when thinking about your depression. Spend a lot of time, grind parts.

When finished, take a good look at the picture. Do not worry for its quality: Remember that the main thing - not the aesthetic appeal of the figure, and the depth of expression. What feelings and emotions it causes you? Maybe you want him to do something. Or you can, on the contrary, draw something very nice that will make you positive emotions. Help your heart to plunge into yourself, use all their imagination, because it is unlimited!

Interesting art therapeutic technique is to create a collage. Take a large sheet of drawing paper and start putting it all that makes you positive emotions: drawings, spot color, photos, clippings from magazines, pieces of cloth and leather, some other things and materials. Attach it all to the sheet and follow what is happening inside you in the process of collage. Remember that there are no restrictions, and you can make a collage anything - for example, to paint the color of the fragments of emptiness or, conversely, leave them. Finish the job at the moment when you tell your inner voice. Examine its results. What do you feel a collage? How would you call him? Try to postpone a collage and look at it in a few days. Has anything changed? And you?

Psychology gives us a lot of options of how to get rid of depression through a variety of techniques and exercises. We remind you that they can be effective only if their constant use, and the absence of serious mental disorders, as you can truthfully say a psychotherapist.

Human possibilities truly are endless. Mother can lift the machine if the foot was stuck under the wheel of her child. A woman is able to stand at the stove for days at a temperature of thirty-nine degrees, just to create an atmosphere of celebration husband's birthday. And what are the chances of the body of the student prior to the meeting? That's right! So do not become limp and expand its capacity at least another ten percent - and a bad mood will cease to haunt you, and he will be replaced by the rays of happiness and positivity.

 How to get rid of depression: sadness - Down!

We strongly recommend to read: How to cope with depression alone