treatment for depression
Depression is a state of mind, caused by an overwhelming loss of hope. People who experience depression have reached the erroneous conclusion that they can never find happiness due to a series of unfortunate life experiences. As a psychotherapist, I am a firm believer that people can permanently transition past chronic experiences of depression. However, such a transition is a process, that comes from the exercise of practicing positive and reality based thinking.
Here are 3 cognitive strategies for effectively managing difficult periods of depressive feelings.
There are more than one ways to be happy, however as creatures of habit, it is understandable that we would become habituated to a lifestyle, we believe we can find happiness in. To make matters worse, we often surround ourselves with a tribe of people who agree and reinforce our path to happiness, even though such a path may have run its course.
Most people in this predicament, find it difficult to imagine themselves reinventing their lives, for fear of the ties, connections and conveniences they would lose. While there is a kernel of truth to their concerns, establishing a path in your life cannot come from fearing what you will lose, instead it can only come from envisioning, what you truly desire.
The process of reestablishing hope, comes from focusing mostly, on what you desire. Creating a picture in your head of your desire, experiencing the feelings of joy from the picture you have created, then going through the process of modifying your behaviors to make your vision a reality.
It is well known that daily exercise helps your body release a cocktail of chemicals known as endorphins. Endorphins bind with receptors in your brain that relieve you of feelings of pain, which allow you to create positive thoughts and ideas which trigger positive feelings.
The most important step towards addressing depression is reestablishing thoughts and feelings of hope. Such a feat cannot be accomplished when you are engulfed in negative thoughts and feelings. Being engulfed in negative thoughts and feelings, leads to you brooding over worst case scenario along with chronic feelings of despair.
Another benefit of staying fit, is that it boosts overall brain performance and it also allows more access for use of the executive functions of the brain. This is important for being able to solve complex problems. Such as being able to transition past an overwhelming sense of hopelessness.
Establishing a Routine.
Most people who struggle with depression, will often forgo routines pertaining to self-care and self-development. A good example will be daily hygiene. The reason for this is that the depressed person desires to feel good again, and has non-consciously decided that the only way they are going to engage in any meaningful tasks is if they feel good.
While good feelings are important, they are not consistent. This is because change is a constant in the world around us. Due to this, our perception of whether we are getting our needs met changes often, and subsequently so does our feelings. So therefore, relying on our feelings to determine whether, we are going to follow through with tasks in our daily lives is notoriously unreliable.
Establishing a routine is a matter of self-discipline. You need to practice doing things that are important, regardless of whether you are in the mood to do these things or not. Also, once a routine or several routines have been established, it helps with your sense of self confidence even in your most troubled days. This is because you will have certain things going for you are a result of your routine.
Which came first the chicken or the egg? This is a question that plagues us in all facets of our lives, and all fields of study notwithstanding. Take for example, the field of psychology. It is not uncommon to read about most medical professionals and biologist identify dopamine, a neurotransmitter produced in the brain as a primary determinant for how motivated a person is. There is truth to this, for example if you used a positron emission tomography (PET) scan to identify and measure dopamine production in the brain of a healthy person, you will find increased dopamine production and activity in response to the anticipation of a reward.
This then raises the question, is motivation based on genetic factors that predispose people to a certain type of chemical disposition, or does experience in a person’s natural environment, or environment of origin influence the chemical disposition of a person’s brain? Consider this study by Vanderbilt University, where researchers using a PET scan, determined that a person’s willingness to work hard was determined by his or her dopamine levels. The problem I have with this study is that the researchers did not go in depth into why the differences in dopamine levels existed in the first place, they simply measured dopamine activity on certain tasks, drew their conclusions and called it a day.
As a clinician who believes in neuroplasticity, (the brains’s ability to rewire itself based on stimuli), I suggest that the brain’s ability to produce certain levels of dopamine is influenced by the beliefs of the participants. For example, people who believe that they are capable of completing a hard task and earning a reward, are probably most likely to have increased dopamine activity as opposed to people who view themselves as incompetent when it comes to completing difficult tasks. Proof of the brain’s ability to rewire itself can be found in this study where, cocaine addiction, followed by chronic relapses was determined to have been caused by cocaine-induced neuroplasticity changes in the brain. Where chronic abuse of cocaine led to the brain to rewire itself to become dependent on cocaine for motivation.
So if neuroplasticity is true, (which it is) how does one increase their level of dopamine production naturally without resorting to unhealthy habits? One technique would be to visualize the outcome of your goals and embrace the process towards realizing these outcomes. Life in the modern world is more complicated than life in the wilderness, which humans beings originally evolved to thrive in. The reason for this is that the process of stalking and hunting game, foraging for food or cultivating food is more linear and straightforward than finding employment in a high salary paying job. With the latter, not only do you have to be qualified for the job, but you also have to have a good relationship with someone high up in the hierarchy in the industry, not to mention experience. So while hunting for game in the wilderness might require patience, it would be fueled by certainty if you have an understanding of the game you are hunting, such as knowing where to find them. With finding a high paying job, despite your qualifications, you may become intimidated if you were not raised in the same socio-economic background as the people you would need to apply to for the job, and this level of intimidation might reduce your dopamine levels, thus reducing your level of motivation in applying for said high salary job.
Personally, I think motivation is relative, which leads me to suggest that dopamine levels are also relative. For example, for experiences in which I have excelled at, my dopamine levels become increased when faced with a goal to accomplish, versus experiences in which I have had little success at, in which my brain responds by producing reduced levels of dopamine. In following through with the technique mentioned in the previous paragraph, if you are faced with a need to follow through on a goal in which you have little experience in, it becomes a matter of recollecting the best of your previous achievements, regardless of how different that goal was, applying the work ethic you used towards your visualization of success with the new and foreign goal, and following through with faith in yourself.
Ugo is a psychotherapist and life coach.
One thing about chronic procrastinators is that they are extremely thoughtful. So thoughtful that if you ever find yourself discussing with any of them why why they have yet to initiate a task, they tell you in some detail how they believe their partaking in the task is going to turn out. Usually the story transitions into how the process would turn out to be a waste of their time due to circumstances they are certain that they wouldn’t overcome.
The following is a technique that was inspired by my transition into using Linux as my primary operating software. Given the the number of issues I kept encountering with my windows software in spite of spending good money on anti virus software, I debated going over to Mac, but was reluctant to ditch my computer all together. So I explored the idea of Linux Ubuntu. Before I installed Ubuntu on my pc, I installed Ubuntu virtually into my windows environment, so I could compare the pros and cons before making my final decision. Needless to say I was so impressed, that Ubuntu became my primary operating system.
The virtual installation of Ubuntu in my Windows program was enabled by a software called the virtual box, which pretty much enabled me to test run any software before properly installing it on the computer. I found this process to be ingenuis because in the event issues with the software were to be detected, my computer would not be compromised.
So that what’s this anti procrastination technique is based on, you pretty much create a narrative of what you are specifically going to do accomplish any long term or short term goal. Without experiencing any unpleasant consequences, until you actual implement the narrative.
So let’s say that you are planning to write a short novel, and you are procrastinating on starting the project. What most procrastinators would do in regards to their thoughts about this project would be to think through to the completion of the novel, and determine how difficult it would be for them to get published and then never start the project.
With the virtual narrative technique, instead of worrying about rejection letters you are going to receive from agents and publishers, you instead focus on the story you are going to write. So you begin with some research by asking by asking yourself and answering a few questions. Such as, why will you be writing this story? For whom will you be writing this story for and what evidence you have that they will be willing to spend money on reading this story?
This would be the first phase of your narrative creation, which you will document. The next phase of your narrative creation would to determine the actual process you will use to write the story and how long the process will take. For example, you could start by dedicating forty-five minutes of your time every day to writing your story, with the intention of sticking to this writing schedule for twenty-one consecutive days. The twenty-one days is actually the meat of the plan, because most people would look at forty-five minutes for twenty-one days as a small sacrifice. Heck, that’s sacrificing some television time, particularly those mind numbing reality shows.
After the twenty-one days, anything is possible, meaning that you will become more proficient at writing that you will probably develop the discipline to write longer, write more in forty-five minutes or more than likely, a combination of both. I have found that the combination of researching into the how and why a goal is going to be accomplished, coupled with the twenty-one day commitment, is enough to motivate most people into taking action.
Why? Probably because they realise on a deeper level that regardless of whether or not they set out to accomplish what they intended in the long run, that they will inevitably accomplish something about themselves in the twenty-one days. A big part of the reason is that the twenty-one day period becomes somewhat of a mystery to them. They know that they are going to experience some cognitive changes from the commitment of practicing a skill everyday for the next twenty-one days, but to what extent?
I have also found that for clients who have properly honored their twenty-one commitment, close to the end of the twenty-one day trial they usually will come to the appointment with clearer definitions regarding what they are going to be specifically doing for the next thirty to two sixty days. In short, they learn to embrace the process.
Ugo is a psychotherapist and life coach.
For every negative reality, there exists a positive reality and our thoughts serve as gate keepers to these realities. This is because, at any given time regardless of how happy or sad we are, we always have positive and negative thoughts in our heads, lying in wait for us to assign any of them as a possible interpretation to any experience.
So when we experience depression, it’s because we have chosen to assign negative thoughts to our experiences. Bad things do happen in life, however depression occurs when we interpret our experiences with toxic and negative thoughts which suggest that there is no hope in sight or end to things not going our way.
There are a number of reasons why people choose to interpret some or most of their daily experiences with negative thoughts. A common reason is the fear of disappointment, which leads to an unhealthy habit of lowering expectations. A good example, would be a person preparing for a job interview and when he is asked how he believes he is going to do on the interview he gives the answer, “probably not good.” The reason this answer is given is because of a fear in dealing with disappointment. It is understandably heart breaking to prepare extensively for something like a job interview, only to be let down with a decline from the prospective employer.
However this is life, and the paradox with disappointment is that it is one of many paths we take towards achieving happiness in our lives. There is a saying that goes “shoot for the stars and even if you don’t reach them you might end up on the moon.” In the example given, I would communicate to the client that it is possible for him to have a great interview and still not get hired due to office politics. However that’s okay because the more great interviews he has, the higher the likelihood of him landing an opportunity to make income.
On the other hand, if he goes in with lowered expectations in order to protect himself from the hurt of disappointment, then what follows suit is a classical case of self fulfilling prophecy. In essence, once he comes to believe that his chances of getting the job is slim, his responses during the job interview would be mediocre if not poor. This is because we tend to put in less effort when we expect not to succeed. Overtime, the more failures we encounter, the more we internalize chronic failure as our reality and the more we develop a detrimental pattern of interpreting experiences solely with negative thoughts.
A healthy response see to this phenomenon is learning to deal with disappointment. The most effective way to deal with disappointment is to recognize that outcomes are not correlated directly with our efforts, but instead with a combination of knowledge, efforts and luck. It’s like when a few wealthy people insist that they made their wealth through hard work and determination. People who make these statements often fail to mention that they had access to information most people didn’t. Usually through access to excellent education and personal relationships with well informed people, not to mention the luck of being born into circumstances that allowed them access to excellent education. People with very little income work just as hard as well, and most of them are striving to increase their wealth, but are limited by what and who they know.
When dealing with disappointment, it is important to remember that doing the best you can despite the outcome has positive benefits. This is because getting into the habit of doing the best that you can, keeps you disciplined and earns you a healthy reputation as a hard worker which opens up other opportunities for you despite other things not going your way. With this in mind, it is important to note that despite dealing with disappointments, small opportunities that arise out of your positive habit of doing the best you can will also keep you in the habit being hopeful and optimistic.
Ugo is a psychotherapist and life coach.
Would you knowingly expose yourself to an infectious disease? If you are sound of mind, chances are that you will say no. Further, the reason you will most likely say no is because you have an appreciation for how vulnerable your physical self is.
Our awareness of our vulnerability as human beings, (on a physical level) alters the choices we make. Collectively, so few of us willingly take risks that puts our physical being in danger.
Bad idea #1: You lack intellect.
No two brains are the same, and everyone has the ability to gain awareness of truths in and out of their lives to solve their problems. When people buy into the idea that they are not intelligent, self fulfilling prophecy takes precedence. They lose interest in seeking the truth and live a life where they transition from one crisis to another where, due to their difficulty in making predictions, they would have been able to make if they possessed awareness of the truth.
Bad idea #3: You are worthless.
How to prevent yourself from buying into bad ideas.
Prevention method #1:
Prevention method #2:
Prevention method #3:
Ugo is a psychotherapist and life coach.