How to cope with depression, in 3 key ideas

In this article, we’ll look at a short and simple explanation of what depression is and what you can do about it.

    Distinguish between depression and sadness

    The first will be to review the differences between depression and sadness.

    Sadness is one of the basic emotions and it helps us to adapt to the environment, it is natural for human beings and healthy in the face of a situation in which we have lost something or someone.

    When sadness persists over time and gradually increases in intensity, it becomes pathological, and is no longer adaptive, natural and healthy, we would already speak of depression.

    But there is the good news: Depression is a problem that is largely based on learned behaviors. Only rarely can it be caused by a biological problem, Due to an imbalance of neurotransmitters, and being a learning process, we can modify it.


    Depressive symptoms are behaviors that they appear in all areas of the human environment. Thus, they will be present in the fields of family and social work. It is very common for these symptoms to be evaluated as if they were part of other illnesses. The person who suffers from depression may have pain, fatigue, lack of energy, problems with eating, sleeping, digesting food …

    There are three types of symptoms or signs:

    • Of what we think (cognitions),
    • What we are feeling (emotions).
    • What we do (drive).

    In psychology we know that when we suffer from depression we have what we call the depressive triad. It appears when there are thoughts and a negative view of yourself, your own surroundings, and what is to come.

      How to deal with depression?

      Now let’s take a look at the causes and how to deal with depression.

      1. Lack of desire

      One of the causes is not having incentives, doing nothing and apathy appears. What can be done then is don’t wait to want to do something. Motivation, in short, is to have reasons; you don’t win. That’s why we have to try to do what we want, even if we don’t want to. In this case, if there are reasons to move, everything else does not matter; the desire to do so will come later, when we get used to this level of energy and activity. One thing that seems very important to me is to remember this simple principle: when faced with depression, take action.

      The pessimistic bias

      Another cause is negative thoughts. These kinds of thoughts are inherent in human beings, we all have them; the problem is that we give them a lot of importance. This way we can have what we call tunnel vision.

      Put your hands as you see in the photo. What do you see? You only see in one direction, and that’s a negative direction. What we have to do is open this tunnel, come to have another perspective. Since you have a different perspective, you see other things and don’t just focus on the negative. Therefore, part of what it means to cope with depression is to practice the ability not to give too much importance to negative thoughts.

      3. Avoid learned helplessness

      A third cause would be what we call psychology learned helplessness. So that you can understand me in a simple way, learned helplessness arises when we do something repeatedly, we did not understand it, and we give up, we give up. In order not to get into the learned helplessness that is the antechamber of depression, we must learn to accept the unfair part of life that has affected us. In life we ​​will come across things that we will fight for and we will not be successful. To the extent that we can accept that there are goals that we will not achieve even if we fight for them, we will be protected from learned helplessness.

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