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The quickest way I know to break free from depression is…with cognitive behaviour therapy (CBT)
Using CBT To End Depression
In a nutshell Cognitive Behavioural Therapy (CBT) is about challenging negative thought patterns.
After all, the thoughts we have determine our mood much more than what’s going on around us.
Think of it this way – if you’re at home alone at night enjoying a comedy film, you’re going to feel cheerful and jolly.
If instead you’re watching a horror flick, much more likely you’re going be spooked and fretful.
Nothing in your environment is different whether you’re watching one or the other.
Only the thoughts and feelings evoked by the nature of the film will determine your state of mind.
Depression and anxiety naturally result from constantly thinking of negative things.
It doesn’t have to be this way.
You Are The Boss Of You And Always In Control
The point is we are the ones in control of our minds at all times.
We are the only ones who can control our thoughts.
That’s why we would do ourselves a favour by thinking about what we’re thinking about.
In other words, choose our thoughts on purpose.
For example, if we are anxiety-filled we might hear people nearby laughing then immediately assume the laughter is directed at us.
This leads to the thought that everyone always thinks we’re a joke and nobody likes us.
This then leads to sad and negative feelings such as “I’ll never have any friends” or “I might as well stay indoors as people will make fun of me if I go out”.
In reality the people nearby may not even have noticed us and were laughing at something not related to us at all.
Maybe they were laughing at on object that we may have found funny too.
There is nothing to be laughed at concerning us anyway.
However, our anxious mind blocks out these more constructive insights that would lead us to much more positive thoughts.
Instead we will choose to isolate ourselves then feel panicked any time we do venture out.
All because negative thoughts lead to negative actions and feelings, which naturally intensify the depression and anxiety.
Challenge Them In Writing
The purpose of CBT is to challenge the negative thoughts by writing down the thoughts and feelings while going about our daily routine.
This exercise might sound tedious but If we can become more aware of what we are thinking about we can choose on purpose to make better choices.
For instance, we may be asked to go out for a meal one evening but say no because we are afraid we wouldn’t enjoy it.
Afterwards we might catch ourselves thinking that the friend didn’t really want us there anyway.
By writing all this down we can see where the negative train of thought has led.
So next time a friend asks us to go out, we accept and see how it goes.
This way we are challenging the thought process that leads to enabling the depression.
Changing Your Perspective
Another example could be that we let our laundry pile up because we feel we can’t be bothered to do such a boring task as washing laundry.
Eventually we run out of clean clothes to wear but need to go out.
This leads to us thinking about how lazy and useless we are.
We feel that one way or another everyone who sees us knows we are wearing dirty clothes.
Well what about if we had changed that initial thought to, “Doing laundry is boring but by doing so I’ll have nice clean clothes to wear every day”?
When it’s time to go out we will feel good about ourselves for being and feeling nice and clean.
All of this could be documented using the CBT process.
Breaking Free From Negative Thinking
After some weeks of writing feelings, thoughts and action we can see that the more positive we are, the better outcomes we have.
If we catch ourselves having a negative thought we are more mindful to change it to a positive one instead.
This process may sound simplistic and in reality it is.
It might not necessarily to be easy, especially if we are not used to thinking positively but if we are determined to break the negative cycle and finally break free we will do it!
Remember, we are the only ones who can control our thoughts.
This is a wonderful thing!
What Software Version Is Your Brain?!
Our brains are the original “computers” which can be programmed to function in the way we choose.
Notice that if we look at a particular pair of shoes on a shopping website, that afterwards it seems those same pair of shoes are programmed to pop up on practically every site we visit.
In the same way, if we have just bought a new red car then suddenly everywhere we go we keep seeing red cars!
This is the cognitive part of our brains highlighting what is perceived as important to us.
Therefore if we concentrate on what is positive, constructive and encouraging then our brains will continually show us these things in our daily situations.
This leads us to continue to have positive thoughts and feelings leading to positive actions which will cause us to be happier overall.
The Healing Process
CBT is a valuable tool for overcoming depression.
Through daily journaling, we can externalize our thoughts and emotions, gain insight into ourselves, and begin the healing process.
So, grab that pen and paper, and let your words be a catalyst for healing and transformation today!
Finally, brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things. (Philippians 4:8) 📖
