One of the main determinants of whether a depressed mood will continue or lift is the degree that an individual will ruminate. Continuous worrying about what’s depressing seems to make depression more intense and prolonged. These thoughts are typically self defeating, unhealthy, irrational, and typically have a very low probability of happening or is actually happening.
We can break the cycle or worrying to prevent a downward spiral of depression and anxiety by following these steps:
1. Self awareness: monitor your cues for anxiety such as knowing triggers, physical symptoms, and fleeting thoughts and images that initiate worry. With practice you can become #emotionallyintelligent
and identify worry and sadness earlier and earlier, avoiding depression and anxiety spiral
2. Relaxation: once you identify triggers, it’s important to take a moment and relax. Learn relaxation techniques and practice daily so you can implement on the spot when you need it most.
3. Challenge your thoughts: actively challenge your thoughts so the worry spiral doesn’t keep coming back. Ask yourself, what are the chances this will actually happen? How is this helping me? What’s the worse that could happen if this happens?
4. Cognitive reframing: being able to see things different. Once you change the way you look at things, things change.
5. Volunteer work: one of the most powerful mood changer but also one of the rarest
6. Distractions: distractions break chain of irrational thinking. It’s hard to be sad or anxious when you’re having a good time. Spend time w friends and family, watch tv, read, play video games, do a puzzle, plan a fantasy vacation... 7. Exercise: most effective tactics for lifting strong negative moods. Don’t think about it. Just go do it. Get a trainer if you need to be held accountable.
To learn more or to get help managing your depression and/or anxiety, feel free to schedule your appointment today! 248-973-7958