All Of Depression > 50 Things You Can Do Today To Beat Depression

All Of Depression

A step by step, no nonsense guide to making depression and anxiety a thing of the past.



Hi again!

Well today involves an eclectic mix of small ideas, big ideas and dips into established research. So no change there.

But first: here's a thought. Some people claim that good way to stop smoking is to temporarily indulge your OTHER vices. Perhaps that would be true of depression as well. Don't beat yourself up about your other 'faults': if they are harmless like afternoon films or chocolate or curling up with a book... perhaps you should indulge them for a while. It's just a thought.

Now for a bit of science... Cognitive Therapy:

There are lots of different 'talking therapies' and time and again research shows that Cognitive and Behavioural Therapy is among the most successful. I am no expert (I think we have established that) so if you want a fantastic book to buy then 'Mind over Mood: a cognitive therapy manual for clients' by Dennis Greenburger and Christine Padesky is an easy to read option which explains everything in words we all understand and has lots of things for you to do: mental exercises and stuff. (I promise I have no vested interest in this book.)

But as part of today's five minute session, here's an idea in the style of Cognitive Therapy... you will need a pen and paper. Please try it out just so that you can understand and remember how it works.

1) Identify a flash point in your life: an event that made you depressed or lose your temper perhaps. Write down the actual event. e.g 'my boss shouting at me.'

2) Now write down how it made you feel, e.g. depressed, anxious, hyperventilating, whatever. Now give each of these words a rating 0-100%. e.g. anxious 80% angry 95% or helpless 70%.

3) Now write down what was going through your mind just BEFORE you started to feel this way. Any other thoughts at all, just list them. Any visual images? Any childhood flashbacks? Now look at the list and circle the thought that seems most important. e.g 'I suck at my job.'

4) Write down evidence that supports this proposition.

5) Now write down all the evidence from your entire life that does NOT support this proposition. 'My previous boss praised me.' 'A customer told me last week how helpful I was.' 'I got a pay rise last year' 'Half the department are worse than me.' 'It's a pretty hard job, so of course I make mistakes.' 'I make far fewer mistakes than when I started.'

6) Write down a list of thoughts that are the opposite of your list of negative thoughts, even if you don't believe this new list. Put a percentage chance next to each of these positive thoughts according to how much you concede they MAY possibly be true. 'I have been good at all my jobs' 40%.

7) Finally look at your list of words in section 2 and rate how you now feel about them. e.g. Depressed 60%.

It would probably interest most people to hear more about how the core fifty ideas were gathered. Basically, a couple of years ago I took it upon myself to contact hundreds of healthcare professionals in English speaking countries throughout the world and ask them for the pick of their cures, for practical suggestions, for gut instincts, for their views on different recognised therapies, and anything they have noticed about depressives and how best to get them out of trouble.
I then set up a range of websites which listed scores of different remedies and cures and I invited the public to write in with their own experience on the ideas listed and whether they had any bright ideas of their own. I then listed the more plausible of the new ideas, treating 'official' remedies and 'home spun' cures with equal weight, and started the process again, trying different formats as I went along.
260,000 readers later, I got to the stage where time and again people were telling me 'Yes this is working for me' and I was hearing similar levels of satisfaction every week. Intriguingly, the measures seemed to fit into two groups either in a 'choose a few items a day' format (thus this website) or a one day 'kick start' for the rest of your life: thus the book '50 Things You Can Do Today To Beat Depression' (To view this item click here: UK/Europe) or (Or Click here: the Americas) The two programmes have some remedies in common and many different ideas which suit the differing formats.

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This website contains over fifty proven cures and aids to help depression and it will completely change your life. If you let it. They are all proven to be effective, they are all small changes that we can incorporate into our lives and therefore, frankly, we have no excuse whatever for not giving them a try.