Millions of people are fighting depression. The Center for Disease Control estimated in 2008 that one in twenty Americans needs help coping with depression. The good news is that depression is treatable, usually with positive results.
There is much that a depressed person can do to fight depression. Researchers have identified natural remedies for depression that can help depressed people overcome feeling sad. Those under professional care should consult with their medical professional.
Cognitive therapy has been shown to offer significant benefit in overcoming depression. In an article reprinted on the American Psychology Association website (Cognitive Therapy for Depression), Andrew C. Butler, Ph.D. and Aaron T. Beck, M.D. describe a process of teaching depressed people to think differently.
They describe the benefits of this positive thinking therapy as follows: "The efficacy of cognitive therapy for depression has been studied extensively (and) has often been shown to be effective or superior to alternative interventions."
Though cognitive therapy is taught by trained professionals, there are similar interventions the depressed person can implement as depression self-help. Each of the following exercises has shown positive results in psychology studies.
Count Your Blessings to Remedy Depression
Practice the "three good things" exercise to help combat depression. This exercise proves that Grandma's advice to "Count your blessings," really was some great advice.
At the end of each day, think of three things that went well that day. These need not be earth-shattering events, just three good events of the day. After each, think of a reason the good thing may have happened.
For example, a scrumptious lunch may have resulted from a planned menu or a sudden inspiration to visit a favorite restaurant.
Positive Psychologist Christopher Peterson (A Primer in Positive Psychology, Oxford University Press, 2006) indicates this exercise resulted in increased happiness and decreased symptoms of depression for the six months of the study. Peterson also found that those continuing the three-good-thing exercise continued to enjoy benefits beyond the six months.
Searching for Optimistic Alternatives
Positive resiliency is another natural remedy for depression.
Evaluate negative or pessimistic interpretations of an event, searching for optimistic alternatives. In the Penn Resiliency Program, schoolchildren taught to think optimistically were found less likely to have episodes of depression.
When an event occurs that triggers sadness or depression:
- Identify the immediate, pessimistic thoughts the event triggers.
- Then evaluate the evidence, focusing on what is known.
- Follow that by thinking of alternative explanations that could also explain the event.
- Then put the thought in perspective.
For example, if the boss walks right by without acknowledging your presence, it might trigger the thought that she doesn't like you. The evidence, though, is that you weren't acknowledged. Alternative explanations could be that the boss had lots on her mind or she wasn't feeling well. Putting it in perspective you might conclude that this was about her, not about you.
More Natural Remedies for Depression
There's additional self-help methods that can be used in conjunction with cognitive therapy and other treatments.
- Reflect on Episodes of Happiness. Recall times in your life when you were happy. Look at photos or memorabilia you've accumulated that bring back memories of past achievements and enjoyable situations. Build up a special file of these positive recollection triggers to use when feeling sad.
- Make a list of your strengths, those unique and special qualities or activities at which you excel. Reflect on times you've used these strengths and what you accomplished. Identify your best strengths and keep a list of them in your file.
- Gratitude Letter. Write a letter of gratitude to someone who has been a positive influence in your life. Be specific about the ways the person affected you and the benefits of their influence. If at all possible, deliver the letter in person and discuss it.
Depression Self-Help
Though depression leaves millions of Americans feeling sad, the natural remedies for depression described above can be implemented as self help interventions.
If this article is helpful you'll like more self-help tips and advice from positive psychology research.
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