Summary
A
brief summary of key principles and
actions necessary to overcome depression
is provided.
KEY
PRINCIPLES
- Attempting to
ignore, control, fight, or
eliminate the stream of emotions
creates a dam that blocks the
natural flow of emotion, thereby
causing unpleasant feelings to
grow in magnitude and intensity.
- Before you can
start to make improvements
necessary to feeling better, it
is essential to first acknowledge
and accept the fact of feeling
depressed.
- Exaggerated
thinking leads to exaggerated
feelings.
- At any given
moment life is the way it is,
whether you think it should or
shouldn't be.
- Depression is
like an irritating
siren--intended to help rather
than hurt--warning you to take
corrective action.
- When the body is
not getting sufficient food,
exercise, or rest, it is highly
susceptible to feelings of
depression--independent of any
other circumstances or thoughts.
- There are two
distinctly different, though
related, aspects of self-esteem.
First, there are natural,
God-given aspects of self-esteem
unique to each person. Then there
are the fickle feelings of
self-esteem which can change
almost as suddenly as the
weather.
KEY
ACTIONS
- Focus more on doing
better, than on feeling
better.
- Avoid asking
yourself why you feel depressed,
unless asking leads you to
action-oriented solutions.
A.C.T.:
- Acknowledge
the feelings and the facts as
they really are. Be careful not
to dam up the stream of emotion
by ignoring or fighting your
feelings.
- Consider
the available choices.
- Take
constructive action based
primarily on the facts rather
than on the feelings.
- Replace
exaggerated thinking with
objective and moderate thinking
- Avoid using Trap
Words: "should,"
"have to,"
"can't,"
"must,"
"never,"
"always," "no
choice," etc. Instead,
substitute Choice Words such as,
"I prefer . . . ,"
"it would be better if . . .
," "I will . . .
," "I won't . . .
," "I don't like. . .
."
- Try an
experiment. Decide on some
manageable improvements you would
like to make in your eating,
sleeping, or exercise habits.
Practice your improvements for 30
days, then see how much better
you feel.
- When you come
upon a problem (either
face-to-face or in your mind),
ask yourself:
- "What
aspects of this problem
can I control versus what
I can't control?"
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- When you notice
yourself dwelling on things you
can't control, ask yourself:
- "Do
I really want ot be
thinking about
this?"
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- Then, practice
thinking about or doing something
you can control.
- Observe how you
use the two most important words
affecting your identity and
self-esteem--I am."
Warning:
Any use of these words to
describe yourself in any other
way than, for example, "I am
`Laurie," "I am a
person," "I am a child
of God," "I am a
woman," may be hazardous to
your self-esteem.
- Rather than
attempting to describe who you
are, describe what you think,
feel, do, or have ( "I have
certain talents, accomplishments,
relationships" or "I
like to play the piano, jog,
spend time with friends.")
Reminder: Be
sure to review the Central
Principles section. Identify the
principle(s) not effectively
being utilized. Then take the
appropriate steps to apply the
principle(s).
GO TO:
Previous barrier: Trying
Too Hard To Help Others
Depression Chapter
Overview
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