How to get out of depression? Effective advice and treatment

Going to psychotherapy requires a commitment and an effort of change on the part of the patient with his reality.

It is not possible to make healthy changes in behavior without will, effort and motivation. But … How can I be motivated when I’m feeling down? Here are some concepts that will help you identify symptoms of depression and the tools to combat them.


    Depressive symptoms create an unpleasant sensation for those who suffer from them, it is felt:

    • Loss of pleasure
    • Feelings of worthlessness
    • irritability
    • Changes in sleep and eating habits
    • Lack of energy
    • inactivity
    • insulation
    • Etc.

    These negative characteristics are ultimately a set of unpleasant symptoms that replace the things we used to enjoy doing with others. This is how we can begin to observe that it is possible to recover from experiences that generated well-being before becoming depressed.

    What to do with depressive symptoms

    First of all, it is important to know that as far as we are focusing on the negative aspects in any aspect of our life. As we focus on the bad things that happen to us, we draw attention to the good and positive things.. It eventually becomes a habit for your mind. When depression has been in you for a long time, that connection is so important that you almost negate anything that is positive. It is a sabotage of anything that can be good because your brain automatically searches for something negative to replace it because you somehow programmed it.

    Now one thing I warn you is that it is not possible to change the connection and concentrate overnight. But you can start by identifying the things that you liked to do and now you don’t. As you identify the “negative programming” that you have built with constant negative thoughts and behaviors that reinforce it, you will be able to plan new programming with a more positive approach.

    Attention is the ability to focus on a particular stimulus that we have chosen from the others, to attend to a stimulus we must neglect the others. For example, when we watch a movie that is interesting, we pay attention to the cell phone or other things around us. Depression is an illness that reduces people’s ability to heal themselves, and thought processes respond to involuntary care demands. Therefore, it is important to take stock of the things that matter. With therapeutic help, you can change the center of attention characteristic of depression to regain motivation, excitement and moments of well-being.

    Depressive behaviors take time to take hold in your body and mind. It is very likely that the trigger for this disease comes from unpleasant experiences or also that you do not know exactly where it comes from. The important thing is to analyze to what extent you have come to program your mind for the moment of sadness to take hold in you.

    Why are you depressed

    Depression is a way to connect with the world and face life, Allows us to constantly remember what could not be done, our faults, what we miss, etc. The difference with a positive connection is looking at all of these aspects and finding a solution. Therefore, we would connect with things that can be changed, we would begin to shift the focus of attention with a balance of thoughts that are not inclined towards the negative.

    It is normal, natural and healthy to feel sad at different times in your life

    But when this sadness changes environment and you stop doing the things you love, you give up on plans, despair grows in you, sadness becomes pathology, so self-assessment is important to prevent this pathological sadness, depression, continue to bring out your moments of pleasure and well-being.

    Get out of depression

    Not easy, but if possible. If you gradually build a nurturing environment around you, focusing your attention on the positive you have and planning activities that allow you to connect with the things you love, things will fall into place.

    Depression will subside over time. It’s important to know that just as depression takes a long time to set in, you need to be consistent in implementing positive behaviors to change your perception of the environment. If you don’t, depression will take up more and more of your mind and body, going through varying degrees of mild, moderate, and severe. Even in chronic cases, other mental disorders can be associated with depression due to the extent of the lack of control over your habits and thoughts. Therefore, it is important to make changes in thought and behavioral processes that can influence the creation of an environment that promotes greater well-being and growth.

    Depression is a disease that anyone can suffer from. And, unlike sadness, it is a lifestyle that is embraced with negative habits that repeat themselves daily added to thoughts that allow depression to linger.

    It is essential that you speak to a mental health professional since the techniques described above are only useful strategies which in themselves do not replace what a psychotherapy process is. The psychologist will intervene individually in your case so that you can have the tools you need to deal effectively with your depression.

    • You can contact psychologist Miguel Ángel Rizaldos through this link.

    Bibliographical references:

    • Barondes, SH (1998). Mood genes: investigating the origins of mania and depression. New York.

    • Beck, J. (1995). Cognitive therapy: basic concepts and deepening. Gedisa Editora.

    • Kramer, Peter D. (2006). Against depression. Barcelona: Seix Barral.

    • Jackson, Stanley W. (1986). History of melancholy and depression. Madrid: Turner.

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