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Depression Advice! How To Make Yourself Feel Better.

Have you ever been stuck in a depression or a down period and wondered; how on earth do I make myself feel better? When feeling depressed a lot of what usually helps to make us feel better doesn’t work. In fact, it tends to have the opposite effect. We end up feeling worse because we expect to feel better and don’t. This is part of the vicious cycle of depression and in order to improve your mood during down periods you have to understand how it works.




Understanding How The Vicious Cycle Of Depression Works

Although very sophisticated, the human brain has a tendency to get stuck in patterns of thought. During a depression this thought pattern is negative. The root cause of our depression, whether it is the loss of a loved one, an end of a relationship or a bad situation at work, starts the vicious cycle of depression. Once in it, the individual finds themselves in a negative thought pattern. They interpret everything that happens around them as something negative in relation to them and they also interpret themselves as negative in relation to their surroundings.

An example of this would be someone who walks past a group of people laughing and interprets it as if the group is laughing at them and looks for a reason why. They may come to the conclusion that they are ugly or stupid-looking even if there is no proof that the people laughing is laughing at them.

In this scenario, the person might become ambivalent to society or display symptoms of low self-esteem which will make it harder for them to connect to other people and this in turn will allow them to fall deeper into their depression.

Depression feeds itself, hence the analogy of a vicious cycle. Mild symptoms lead to moderate symptoms which lead to severe symptoms. The mind that is locked into a negative thought pattern finds it easier to continue that thought pattern than to break it. But how exactly do we break the vicious cycle of depression?


What We Do!

Cross Culture Therapy offers 1-on-1 online therapy sessions to people suffering from depression, phobia, anxiety as well as to people who suffer from displacement issues associated with a globally nomadic lifestyle (i.e.Third Culture Kids – people who have grown up in a culture different to their parent’s passport culture – and Cross Culture Kids) Our sessions are conducted via Skype for a duration of 50-minutes and can be purchased in packs of 1-session, 3-sessions or 5-sessions. If you are interested in purchasing a session, click on the Book A Session tab on our menu or click here.

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Breaking The Vicious Circle Of Depression

The key to breaking the vicious cycle of depression is quite simple really. The person who is stuck in it, is also locked into a negative thought pattern and once the negative thought pattern is broken the person will begin to feel better about themselves.

Therefore we have to use creative ways of interrupting our thought process. At first, this will feel forced and may seem quite silly but in order to get your mind used to viewing your surroundings in a positive way, it is very important to practice being positive, the same way a body builder gets strong by going to the gym or a professional golfer gets better through practice. So what are a few examples of how to break the vicious cycle of depression?

Examples Of How To Break The Vicious Circle Of Depression

A simple example of how to break your negative thought pattern is to purposefully reinterpret what is happening around you. If you see something that is making you feel bad, reinterpret it in a way that makes you feel good. For example, you may have failed a test, but it may also have been a learning experience.

Another example is to draw your attention away from your thoughts all together and focus on what is happening in the here and now. This can be achieved through meditative practices such as focused breathing or observing what is happening around you.

Another way you can overcome the vicious cycle of depression is through positive reinforcement. You can write a list of the positive aspects of your life and repeat them to yourself every night before you go to sleep. Better yet, you can get someone else to write this list for you and read it to yourself.

Other ways of breaking negative thought patterns such as maintaining the lifestyle you had when you were happy, doing activities associated with your physical and mental well-being and maintaining healthy daily routines is also advisable.

Best of all is to socialise. A lot of people who are stuck in depression tend to stay away from their friends. Being with friends is the best pattern interrupt. Remind yourself of what you love doing and what you like about life by doing it together with friends and family. This will take your focus away from your depression and your negative thoughts and allow your brain to reset into a more positive thought process.


Philip Andersson

Life Coach

Cross Culture Therapy

@CCTphilip


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Philip Andersson – Life Coach

Philip Andersson is a life-coach who is currently studying to become a psychotherapist. He treats people suffering from depression, phobias and anxiety. Having been raised in Hong Kong and having lived in England and Japan as an adult, Philip also treats people who are overcome with feelings of displacement and rudderlessness associated with a global-nomad lifestyle such as Third Culture Kids, Cross Culture Kids, Migrants and Asylum Seekers.


What We Do!

Cross Culture Therapy offers 1-on-1 online therapy sessions to people suffering from depression, phobia, anxiety as well as to people who suffer from displacement issues associated with a globally nomadic lifestyle (i.e.Third Culture Kids – people who have grown up in a culture different to their parent’s passport culture – and Cross Culture Kids) Our sessions are conducted via Skype for a duration of 50-minutes and can be purchased in packs of 1-session, 3-sessions or 5-sessions. If you are interested in purchasing a session, click on the Book A Session tab on our menu or click here.

Schedule Appointment

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