Relieve Depression With This Simple Step - CBT
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- Опубліковано 28 лют 2023
- Behavioral Activation is a strategy from #cbt that reduces #depression as we become more active. More on depression at shtoons.com/depression and to support my channel ⬇️⬇️ #mentalhealth #selfhelp #therapy
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Thank you, but I don’t think it will work that easily 😭🥲
I’ve had a number of comments like this, and in general videos about depression get similar comments. You’re correct that it’s not as easy as a 1 minute video makes it look, because nothing feels easy when we’re depressed, and because any short video about a serious topic is going to be an big oversimplification. But behavioral activation can be challenging for a number of reasons, despite the fact that it's often presented as a straightforward technique.
When we're struggling with depression we may experience a lack of energy and motivation to engage in activities that we used to enjoy or that could be beneficial for us. This can make it difficult to start and maintain new behaviors, and it's important to understand that it's not a matter of "not trying hard enough" or “not wanting to get better.” Lack of energy and motivation are common symptoms of depression that can make doing anything much more difficult.
It can also be challenging to identify activities that are meaningful or accessible or feasible for us to do based on our current circumstances. And negative thoughts and beliefs can undermine our efforts to engage in activities or other depression reduction strategies. For example, we may think "What's the point? It won't make a difference anyway," or “this is too hard for me.” Which again isn’t a lack of “trying” or wanting to get better, but the result of the negative thoughts that are one of the main symptoms of depression.
And with any strategy to relieve depression, progress can seem slow at first and difficult to notice. For example if we’d rate our level of depression as 95/100, and we are able to reduce it to 90/100, we’re feeling more than 5% less depressed, but 90/100 still feels really, really depressed. So it’s easy to conclude that something didn’t work since we still feel so depressed, when actually it did help a little. And even small changes can be meaningful and represent steps towards feeling better.
@@SelfHelpToons thank you very much. I may be depressed because I don’t do much with my life. You seem like a very kind person, thank you for your efforts
Yeah
It actually does work
It’s a vicious cycle indeed
The fact that you acknowledged not having pets/friends in a casual manner is appreciated alot.
People always judge for not having friends/pets.
Hii!! I know what you mean, and I'm not judging, I am depressed, but my dog helps a lot in that matter!! They can be so loving, maybe it would help to get a pet!!
I liked that too
I have friends, but I’m horrible with communication. It’s easier to be a recluse.
@@rhondabanner4342 same
Exactly. I have 3 friends but abroad..only in phone.
I'm active, bike, fitness but after a heartbreak I'm more down and im looking for a job but i feel unhappy...how to perform without love support.
I started online dating affected my health.
Also i sold my apartment in 2020 for more reasons and since then i miss joy and basic happines.
I'm renting now so more worries and savings going down. All this snowball effect after being r.ped in 2018 (in my old apartment).
I am pretty resilient but im tired from dissapointments. Lost my job recently bc they used my trauma against me. Pushed me into sick leave l..the last thing i needed.
I left the job of 16 years and now living from savings
I'm invited for 2nd job interview. Finance but deep down i wanted to be creative. Freelance work.
But for now i have no choice and tell myself werking will also help. Less worries.
Heartbreak made me feel extra depressed and in winter time here it's cloudy..😊
Warm shower, buying flowers, eating fruit.
Colours. Wearing a happy sweater.
I absolutely love that he acknowledged that some people don't have friends is truly amazing
Some are depressed because they’re lonely and nobody wants to make the person feel less alone.
Yes exactly! I think we should normalize and destigmatize not having friends.
for me the shower is a game changer! if i force myself to do that it even reduces my anxiety.
I didn't shower for 10 days now and it is even harder because I will need to soap three times to get all that dirt from my body. So I prolonging that shower even more because I know once I got in I'm gonna spend so much time and energy there. And be exhausted afterwards. But at least clean 😊
Opposite here. I have sensory issues with showers.
Same. Shower does miracles for me.
For me it's exercise.
Exactly. I don’t know what it is. Showering just significantly reduces anxiety and I start to feel more like myself. I thought I was the only one.
If your too depressed to get up, I recommend 1 minute stretches and eventually work up to two minutes
Great advice
this is great, actually. i felt like i was chained to my bed a while ago, but i suddenly felt the urge to stretch and suddenly i was moving again.
@@ferociousbananasYes sometimes our body (or our survival instinct, brains) help is by giving us an urge to move.
It takes me about 45-60 minutes of walking before I feel my depression dissipate and then I feel connection beteeen mind and body. Starting is the hardest thing in the world. If you’re going to suffer in bed might as well suffer while walking. Be numb while walking, it’s ok. Eventually it will feel better, I hope for you. It has taken me months to 18 months to recover. It’s a battle each time but it’s doable and then I feel pretty close to great
Thank you
Thanks, good advice 🙏
Im in the deep blue (dark) hole still 2 Years .... every Depression is special Gift... I hope I Finde it ....
You cant just.... recover from depression alltogether.... being sad and depressed arent the same...
My lowest points during covid had me in full Kill Bill "just wiggle your big toe" moments.
About a year later I was biking 20 miles a day without breaking a sweat.
No friends, no pets, going through a massive breakup, many family members passing, broken from poor boundaries, isolation and trauma and lost or failed dreams didn't stop me and am still learning and growing.
We're more capable than we think.
I love this and you are right! Thank you!!
Thank u so much 4 ur words....it really did matter 2 me🫰❤️
You are remarkable.
❤❤❤
Por favor descreva mais seu processo de cura ou como você vem saindo do estado depressivo!
It’s so hard dealing with mental health when you’re a single parent. I just want to lay in bed sometimes and recharge from all my lack of sleep. I just want to take a walk by myself or have a long bath. Nobody talks about how strong you have to be for your kids even when you’re on the verge of giving up 😔
never giving in! and always keep looking up, for GOD is always looking down. Keeping you strong, remember always, tomorrow is a new day with a new start, stay strong!!!
It’s even harder when you haven’t even passed elementary school
More power to you 💖
Idk if your kids are old enough to Walk, but I have 2 and we go on walks together everyday. (I know you said alone) but just walking together in general can help boost your mood!!! Within a week or 2 of this, you'll really feel the benefits. We started with about 10 minutes, then 2k steps and now we do 4k. (4k equals about an hour total)
My son said when I'm upset, I clean something.
Aww
Its good to take your mind off things
Every day I try to escape this... But something toxic again happens that I become how I'm right know...
Soooooo true
Exactly that’s what happens.
At times not doing anything becomes a habit and then this boredom from “ what to do” and “why to do” and “how to do” makes things complicated and procrastination is another killer. But then just lying on bed or just not doing things and waiting for some magic to happen…. Increases the depression and that’s the time when we should give ourself a little push to do at least the basic activities irrespective of how bad we feel because when we do that, within 30 minutes changes takes places in our body and mind because at the end of the day we are a chemical soups.
Main reason for depression is sedentary lifestyle, waiting for the right moment to start or do something and not getting enough sunlight( staying indoor most of the time)
Never loose hope. You have the power to heal yourself and if have recovered earlier and will again recover. Everything is temporary and this weird feelings and sadness will also pass. You are not alone. I wish you a happy and peaceful life❤❤❤
Being chronically ill and bedridden this is so hard to do 😢
That’s me, too!
I hope you find ways to cope.
Praying for you 🙏🏻❤️
@@calliecooper99 wow you're cute❤
I'm there too idk why when I hit my 30s and I'm 34 now it has been so hard
I agree. Breaking up what seems like insurmountable tasks into smaller pieces is a way I've found to cope. Getting ANYTHING accomplished is uplifting
When he said "simpler than you think" I knew I needed to stop.
Why's that?
Yes, it's a vicious cycle. Sometimes I even have chills and neurological problems with major depressive disorder. Taking a walk is literally the best first step.
I tend to be cold all the time when the most depressed, even in the summer. It gets esp. miserable when the hot flashes are bad, because the worst days are one extreme to the other.
@@saintejeannedarc9460same here …I feel like that me be a symptom of PTSD
@@BB-nb9ls I don't feel quite that way. I had to get over some major relationship cheating trauma. I'm getting there. It's been a terrible last 2 years, but finally getting better. I've been catching up on housework and actually want to. I even get to feel good about doing it. Got some Saint John's Wort and it actually helps now that I'm mostly better. When I was in severe depression and trauma, that herb couldn't make a dent, but now it boosts me from a sometimes mild depression w/ some sporadic anxiety, rather than the crushing chronic anxiety I once had. Hope you can get there too.
I've tried all these, and they seemed to work a bit at first, but soon after they were useless. I switched from showers to baths and changed the route I walk in but no use. I'd be walking alone wondering where tf am I going and wtf am I doing with my life. Stress is simply too much, and life full of regrets and loneliness.
This is an awesome video! Thank you for acknowledging the fact that some people don’t have pets or friends but can still help themselves alone❤
Yes most ppl take for granted that ppl have friends
Hmm it even becomes worse if something is bordering you in this situation
I always go for a walk but I feel even more tired afterwards and the depression gets worse… like I feel a bit better during the activity but the intensified Fatique after is just unbearable and I’m angry that I don’t have more energy
Ive started working out recently to try and help and i have found myself wanting to do things more than i did before
I think discipline & feeling some measure of control ones life is key factor in managing the condition, it certainly has proven so for myself
Waking up 5:30am (or any set time, though ideally early)is super effective, as well as cold showers + regular, moderate exercise
I find this difficult when my neighborhood is dirty with high crime and it's even more depressing to look around at all the litter and cigarettes people leave. I hope to go off grid and find peace one day ..
I hear this, but I have severe fatigue and exhaustion. Doing stuff is soo difficult. When i'm not at work I can barely get off my bed to do anything. Even the smallest task or movement drains me.
I tell my best friend about my depression and it calms me a bit and telling my parents. And sometimes even praying that ill be better in the future.
keeping praying for what say you hear.
I pray for all of the good things
my ways to cure my depression...
at school when the teachers makes us write something i always try to make my work look nice ! add a little spiral thingy, color it with color pens, basicly just draw anything that comes in yoir mind
I struggle with this so much. I have 3 autoimmune diseases and there will be days or weeks I’m stuck in bed and it makes me so depressed. On good days if I can cook for myself, straighten up a bit and do a little yoga I feel great if I need to rest but days of accomplishing nothing make depression so much worse and then I tend to blame myself for symptoms I have no control of. It’s very challenging
I am struggling to leave my room or bed
Please take care..more power to you
I was so depressed yesterday
... did nothing all day... felt like crap. This morning... I got up... procrastinated a bit and finally settled on forcing myself to do a 18 mile round bicycle trip to my neighbouring village. It was pretty dull although the weather was nice. And it was extremely hard work, physically. Wasnt nice at the time... but.... but. Im at home now, chilling... and I dont feel half as depressed as i did yesterday. All in all... result.
DEPRESSION CAN LAST FOR YEARS. It can’t go away that easily.
Our thoughts shape our realities. If we keep giving so much power to depression, our own prophecies will come true. :)
Took me 5 years but I feel like I’m FINALLY getting that break through
I'm getting stuck in this again (I've been recovering for a few years with medication) and I'm about to have end of school big exams in 2024. I should be reading books for literature but they're boring for me, I should be studying but I can't concentrate, I should go outside, but it feels more depressing somehow, I should talk to my friends, but they're not doing well either, I should exercise, but I hate it, I should at least do a hobby, but I keep losing motivation and I can't start without studying before so I don't do anything. I'm just home trying to lift my mood by playing games and watching shows and stuff. I feel really useless and trying to fix it is really hard. I feel like I can't catch up to others, like it's already too late, like I have so much to do that I end up not doing anything. I have a hard time feeling happy too. I've become an adult this year and it's... overwhelming I guess, even though nothing really changed.
Sorry to hear what you're going through
@@SelfHelpToonsHow to handle adhd and depressed mood
Also, I fear to do something I like eg. Walking, Painying, music, etc. Because I have a tendency to make it 'An escape mentality', i.e. do it in excess than required to run from my own negative thoughts and dreams
I tried, I did this for a year and nothing. But I am still trying
The Upward Spiral by Alex Korb has a lot of great ideas on how to notice a downward spiral and start an upward spiral instead. Even small actions like not frowning create positive biofeedback that can help you feel at least a little better. 💕
Try to find your calm. It can be drawing, painting, going on walks, listening to music, talking to friends, reading books and just enjoying nature. Everyone is different and not all methods work the same. So, find out what works for you
Forcing myself to go freediving tomorrow ❤
thanks! a perfect reminder for this beautiful morning! ❤
literally me😅
indeed it's easier said than done, but it ain't impossible💪 I believe it's also the timing and it starts with baby steps as long as we can be consistent. Lack of motivation is one of the biggest factor for me, so when a little comes in, I should grab it. Still trying. We can do this!💪
Laid in bed for 3/4 of the day. Did my laundry. Folded my clothes. Took out my three bags of recycling. Had a shower. Went for a walk. Like a robot, but I feel better now.
Man! I cured when I became interactive.
In the time we lived the pandemic, I lost my brother and my grandmother, and my father got ill of lynphoma. And I notice that who I though were my friends, they weren't. So, I ended up being fallen up at the depression and hatred against the world. But then I realized that feeling of hatred is poison, so I started to keep away from the social medias and I began creating a new world inside of my mind. Ad thanks to my imagination I could cover from my depression and I am satrting to feel that I am alive again and I have a future that's unclear but it's good for me!
It’s impossible to trick your mind.
If it’s broken
It’s broken ❤
It may be broken, but not like a physical item such as a table or a clock, because it is alive, it can experience rejuvenation...
You don't have to trick it, but you can influence it...
Best of luck!!!
No brother not true some day it will change maybe be of a good friend a girl or family but it will change and don’t throw ur life away and don’t go out like me go out even if u alone do some sports don’t be so dumb like me and hide in ur room House pls if u have no friend then just try to be ur best friend I’m gonna sell my pc and go outside every 2 day at least and I’m going to jog again and train in my garden maybe it’s helps
@kingben7962 the things is to 🛑 STOP sitting around and get up and enjoy life change sceneries get out the house go to the recreation center for FREE exercise weight room sports maybe swimming classes or water aerobics whoever offers it maybe volunteer somewhere we just need to do something to recharge our mind
Take baby steps. Each step we feel able to do and be more
This video clip described depression perfectly !
They say money can't buy happiness, but tell me your depression wouldn't disappear in an instant if someone wrote you a $10M check
I’ve been bedridden for the last 5yrs in chronic pain with serious illnesses and a spinal disability. I used to be such a positive woman when I could get out and about but being stuck in the same room day in day out. I really wish it was that easy… but my faith keeps me going ‘just’
Even though I feel better after each walk, I'm still dreading it just as much and my brain is telling me there is no activity that is more boring and uncalled for.
I did all of this shit wasted my energy but thanks for the momentary comfort
I go outside every day, bike, walk etc. but I'm exhausted and alone. After a heartbreak in autumn I haven't smiled much anymore 😢
It's been 2 months and I still feel sad and unworthy.
Yes, I've found that just doing a little thing helps, and that usually leads to doing more. ❤
Minerals. Liquid minerals supplements also help the body function normally. Whwn low, the energy , and mind dont function well. Everyday minerals can help fairly quickly , along with other tips.
I agree. The best first step is to take a shower. Have a good cry in the shower. Sing in the shower. You’ll feel 50% better right after.
BRAVO! Exactly what I have been advocating for decades. Nonchemical treatments for depression most often should be the first course of action.
Living is depressing, I honestly hope others who see this short video try their hardest to take one step forward. ❤
We are all can do this together!
i haven't showered in a couple months.. all's grey outside for the next half a year and i have no friends.. i separate trash in multiple bags to have a reason to get out.. i feel bored and nothing at all.. i swear give me summer and sun and i immediately get better..ppl aren't meant 2 live in such climes during winter.. ugh.. writing this is exhausting..
And, after getting better with CBT, don't forget to start a psychotherapeutic approach like psychodynamic or person-centered therapy, to deal with your Childhood trauma
I do everything u say but i have insomnia so at night it's hard to tackle depression
Even though I read books to tackle it
Actually social media is the one who puts me in anxiety depression.
This is true. Being active helps a lot!
This was so helpful. Small wins have been helping me for a while. I started to ask myself what can I do throughout my day to keep me going and not stuck on the couch or in bed. If I can’t clean the entire kitchen I can start the dishwasher and wipe the counter, I can make myself a smoothie, I can go outside and breathe deeply with my eyes closed facing the sun. It feels like Ive kept promises to myself even on my hard days.
Nothing can make me happy even my friend my parent
Wow! Thanks! Never thought of that. Lol. CBT cracks me up every time.
You're right, a lot of CBT is just common sense. That's also one of the things that makes it so effective. CBT involves practical strategies that many people aren't already doing. But because the ideas are relatively simple and easy to understand, they are less difficult to implement then many other approaches.
Thank you it cured my depression from everybody bullying me in roblox
That’s a key! Starting with one small thing, then another then another then another… you build a foundation of doing and acting. Good clip, I hope everyone that sees this video and can’t get off the phone and their couch… you don’t need to think about every decision, sometimes you just have to get up without thinking..
Thank you, for me it’s walking at the park, essential ❤
I do this thing called "Five Things". I make a mental contract with myself to get up and do 5 things. If I'm really bad, I might reduce it to 4 or 3 things. I get up, pick up one dish, put it in the sink, throw some stuff in the garbage, shut a cupboard door, water one plant, etc. Then after I do five things, I get to sit down. Often tho', I end up staying active and doing more. This strategy works.
That's a great tip! I'd like to use it in a video. Let me know if you'd like me to credit you/your channel.
I've done all that, typing this afternoon going for a run. I still feel lousy.
They call this "behavioral activation". I think of this a lot when I am really down and my body feels like lead. Sometimes I tell myself I will take 10 movements towards any activity or do ten small activities and that gets me going. However, I may need a nap at some point, which is fine because I did some things. I don't know why clinical depression is so exhausting.
A dog would work wonders for my depression but sadly I cant afford to have one for the time being. I cant help but smile when they are around though. They sense when we are in pain and are so loving in their own ways.
I started real simple
I started by forcing myself to walk to the corner. It wasn't far but I did more that day than the day before. It helped raise my self esteem and I started walking longer distances. Then I took tai chi and I got better.
Thank you, finally someone who gives practical advice on what to do (or try to do) about mental health issues rather than just listing symptoms or descriptions of conditions as if we don’t often know what the problem is-that is useful for some at first I suppose but it seems like it’s so difficult to find guidance and support to help solve these problems. Also thank you for acknowledging that we don’t always have friends, I imagine the lack of friends is more common amongst people needing to use resources like these videos.
Thanks, I appreciate that.
Omg this is SO true !
I knew I needed help..when I
had intrusive thoughts of
"suicide"😢😢😢😢😢😢😢
but, I can't express my feelings😢
I'm NOT articulate & I struggle to
explain my thoughts, etc..............
But ,what if,you have lower back pain can't do much??
Easier said than done
Yeah it’s giving
Starving? Just eat.
Homeless? Just buy a house.
Depressed? Just be happy/stop having the symptoms.
Like no, it’s not that simple 😭
Who said its easy?
0% effort gets 0% results.
Thank you for the reminder.
Thanks for the advice 😊
In my deepest depression i force myself to do something. Whether its cleaning something just get moving as much as possible. I force myself to the gym , sometimes that doesn't work but tires me out so it helps me sleep. I hardest thing for me it appears everyone else is happy. The reality is quite different depressed people are good actors.
The more I learn how to get out the more I become 😢
“on a perc’ just to ease the depression”
THANK YOU SO MUCH 😭♥️
Doesn't work if the core of your depression is more philosophical or existential
Not too ambitious:
(What they said) Take a shower, cook a meal, call a friend, GO ON A WALK
(What i expected) attempt to sit up, attempt to stand, give yourself a compliment, try to walk around your house if you've gotten that far, boil an egg if you're really feeling it, eat that egg, give yourself a hug, swish mouthwash if you can, open a window if you can, congratulate yourself even if it took 11 hours, and you maybe didn't even finish the list.
Conclusion: cooking a meal is something that i can't do outside of special occasions even outside of an episode. Taking a walk around my house feels like a marathon when I'm depressed, and going outside.. heeell no. Y'all better off asking me to fly b/c that's how likely i am to just 'go outside and walk' when I'm depressed. Lord knows i ain't even got any friends. And taking a shower? That's a job. But you know what i can do maybe? Baby wipes and dry shampoo because thats what a depression shower looks like. Seriously, y'all expectations too damn high. You lucky i even eat today at all. Even when i set crackers on my nightstand in advance lol, iykyk.
tried walking, ended up crying in public
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The truth is that when you’re in deep depression you don’t even care to get out of it. You’re so worn down and exhausted that you don’t care enough to get up and walk or shower or do anything
This worked thank you
I have a garden and plants. Sometimes focusing on another activity, not our thoughts and feelings, can be a relief. Taking a shower and getting dressed can be a good kickstart. Exercise and meditation are wonder drugs with positive side effects.
Listening to do this made my arms hurt💀💀
That’s the issue I pushed everyone away
I’m proud of myself I got out of my house on one of my days off from work
NOTTTTT WORKINGGGGGGGGGG
I become more active, I fail and than I go to my bed not coming out for a week
I cant even stand up right now
yes!!! of course!!! "just" taking a shower
Watching this itself made me feel better thanks
alone till the end.
I learned why most teens are depressed. Most moms and dad‘s first punishment is taking away their electronics/video games. This is a way for most kids to connect with each other. Which makes them feel lonely, and most people will either like break or sell their games or their console and that is their social life that you just get rid of as of now 2024. Most teenagers were either 13 or 9 when the coronavirus started and that’s how kids talk to each other with their friends because they couldn’t meet them in person so when you take away video games, just know that you’re taking all your kids social life
Our thoughts, feelings, and behaviours are interconnected. Do a small task to feel better.
It's not about having friends, friends just drift apart soo much due to the stream of life, it's often just boring. The world isn't that good anymore, ii tell you.
Thankyou sir
doesn't work for me ugh
I actually do this - go for a walk, try to studying with friend(UI/UX- design), work in part-time job... I have many activites, but I also feel tired all the time.
Even when I sleep well I feel tired in the morning.
I feel so upset, because it makes life so complicated.
I desided go to the doctor and I find out, that I have anemia.
Maybe, it is the reason.
I will be grateful for advises in this situation❤
P.S. I apologize for my mistakes. English isn't my mother language ( I'm from Ukraine)
Tiredness, fatigue and lack of energy are common symptoms of depression, especially in the winter. It's great you're still staying active, and do your best to be compassionate towards yourself and not get too upset about your situation because that just makes you feel worse. I'm glad you're seeing a doctor who can help you figure out if there's anything besides depression contributing to how you feel, and I hope you start feeling better.
@@SelfHelpToons Thank you for support!🥰
I wish success to this channel.
Having a pet helps too. Every time I feel depressed, I will talk and play with him.