SELF MANAGEMENT OF DEPRESSIVE EPISODES
If depression is not dealt in preliminary stage then it can lead to massive problems , t solve this problem first we have to identify the problems as in what activities lead to depression and what are the symptoms by which we can identify depression
The key unhelpful activities of individual depression are :
- avoidance , particularly of activities that give them a sense of pleasure or achievement
-withdrawal 'particularly from social situation that may offer support
-procrastination - being unable to start or complete tasks , or solve problems
It is easy to understand how these difficulties increase individuals negative views of themselves and further depress them . However it is often to break this cycle . Fortunately building on previously learned techniques is a useful way to start . there are two main approaches - activity scheduling ( including social interaction )
- step by step approaches to tasks and problems
UNABLE TO FACE ANYONE
individuals who are depressed frequently say that they doubt whether other people like them or want to send time with them . Negative thoughts such as ' i am boring ' or ' they wouldn't want to be with me if they knew what I WAS REALLY LIKE' ARE COMMON . THESE thoughts are powerful and not easy to challenge . when they are combined with low activity levels . it is easy to understand how individuals become socially isolated however it is necessary to try to retain contacts with outside world . keeping in touch with people offer you a important SOURCE OF SUPPORT , OFTEN PROVIDES valuable external feedback and reinforcement at a time when you are finding it hard to see yourself in a positive light .it is not easy to make social contacts if you fear being judged by others , or worry about letting people down by not being good company . but you can control the frequency of social contacts and the pace of change . perhaps you could try to include one social interaction each day for the first few days , and then gradually as you begin to gain confidence .
- first , can you generate a list of social contacts that you have previously enjoyed or that you think you might enjoy
- next can you note the name of anyone who usually MAKES YOU FEEL GOOD ABOUT YOURSELF
- FINALLY has anyone actually contacted you recently to arrange a social activity ?
the next step is to recognize the list in order , with the least stressful social contact at the top list and the most challenging social event or engagement at the bottom . for example the top part of you list may look something like this
- buy a newspaper and try to hold a brief conversation with the shopkeeper
- call Jane and have chat on telephone
- accept rosemary's invitation to go to coffee
- take flowers round to Jackie who is at home recovering from flu
To help in early stages you could plan in advance ( as in third option here ) to set a time limit for the interaction ' as knowing the end point sometime helps reduce any associated STRESS . YOU COULD ALSO REHEARSE SOME TOPICS OF CONVERSATION OR QUESTION YOU COULD ASK PEOPLE SO THAT YOU DON'T FEEL AT A LOSS FOR THE WORDS WHEN YOU FIRST MEET
some individuals prefer to recommence their social interactions by talking to people they don't know well and by keeping the conversation light ( talking about the weather , the news )
Other ;prefer to start by talking with or meeting people trust and who know them well . there is no ' best approach' . Begin with social contacts that you feel most confident ( despite your depression ) you can undertake . as with other activity ' experiment', review your progress , examine any changes in mood , and gradually work you way through the list you have developed .
If depression is not dealt in preliminary stage then it can lead to massive problems , t solve this problem first we have to identify the problems as in what activities lead to depression and what are the symptoms by which we can identify depression
The key unhelpful activities of individual depression are :
- avoidance , particularly of activities that give them a sense of pleasure or achievement
-withdrawal 'particularly from social situation that may offer support
-procrastination - being unable to start or complete tasks , or solve problems
It is easy to understand how these difficulties increase individuals negative views of themselves and further depress them . However it is often to break this cycle . Fortunately building on previously learned techniques is a useful way to start . there are two main approaches - activity scheduling ( including social interaction )
- step by step approaches to tasks and problems
UNABLE TO FACE ANYONE
individuals who are depressed frequently say that they doubt whether other people like them or want to send time with them . Negative thoughts such as ' i am boring ' or ' they wouldn't want to be with me if they knew what I WAS REALLY LIKE' ARE COMMON . THESE thoughts are powerful and not easy to challenge . when they are combined with low activity levels . it is easy to understand how individuals become socially isolated however it is necessary to try to retain contacts with outside world . keeping in touch with people offer you a important SOURCE OF SUPPORT , OFTEN PROVIDES valuable external feedback and reinforcement at a time when you are finding it hard to see yourself in a positive light .it is not easy to make social contacts if you fear being judged by others , or worry about letting people down by not being good company . but you can control the frequency of social contacts and the pace of change . perhaps you could try to include one social interaction each day for the first few days , and then gradually as you begin to gain confidence .
- first , can you generate a list of social contacts that you have previously enjoyed or that you think you might enjoy
- next can you note the name of anyone who usually MAKES YOU FEEL GOOD ABOUT YOURSELF
- FINALLY has anyone actually contacted you recently to arrange a social activity ?
the next step is to recognize the list in order , with the least stressful social contact at the top list and the most challenging social event or engagement at the bottom . for example the top part of you list may look something like this
- buy a newspaper and try to hold a brief conversation with the shopkeeper
- call Jane and have chat on telephone
- accept rosemary's invitation to go to coffee
- take flowers round to Jackie who is at home recovering from flu
To help in early stages you could plan in advance ( as in third option here ) to set a time limit for the interaction ' as knowing the end point sometime helps reduce any associated STRESS . YOU COULD ALSO REHEARSE SOME TOPICS OF CONVERSATION OR QUESTION YOU COULD ASK PEOPLE SO THAT YOU DON'T FEEL AT A LOSS FOR THE WORDS WHEN YOU FIRST MEET
some individuals prefer to recommence their social interactions by talking to people they don't know well and by keeping the conversation light ( talking about the weather , the news )
Other ;prefer to start by talking with or meeting people trust and who know them well . there is no ' best approach' . Begin with social contacts that you feel most confident ( despite your depression ) you can undertake . as with other activity ' experiment', review your progress , examine any changes in mood , and gradually work you way through the list you have developed .
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