How to Survive Depression

Summary

Surviving depression involves creating a stable environment, managing substance use, possibly using medication, and most importantly, controlling one's thoughts by reducing self-focus, dismissing intrusive thoughts, and practicing self-compassion.

Abstract

The article "How to Survive Depression" emphasizes that overcoming depression is not just about medication but largely about managing one's thoughts. It suggests that a toxic environment and substance abuse must first be addressed. The core strategy for managing depression is to control one's thoughts, which includes avoiding excessive self-reflection and obsessive rumination over depressive thoughts. The article also warns against dwelling on intrusive thoughts, advocating for a mindful approach where such thoughts are dismissed and replaced with positive ones. Self-talk is highlighted as crucial; individuals should speak to themselves with kindness, as they would to a loved one. The article encourages mindfulness about the origin of thoughts and the selective belief in those that are constructive and true.

Opinions

A stable and safe environment is a prerequisite for recovery from depression.
Substance abuse must be addressed through programs like 12-step meetings for effective depression management.
Medication can be beneficial but is not a standalone solution for depression.
Excessive self-focus and overthinking are significant contributors to depression.
Helping others can provide a respite from self-focused, depressive thoughts.
Intrusive thoughts should be acknowledged but not dwelled upon, as they can become more consuming if overanalyzed.
The way individuals talk to themselves is important; negative self-talk can be damaging and should be replaced with kinder, more compassionate dialogue.
Not all thoughts are true or worth believing; individuals have the power to dismiss negative thoughts and choose more positive and realistic ones.
Mindfulness and thought control are key skills in managing depression and can lead to better resilience during difficult times.

Controlling your thoughts

NeONBRAND

Too many people stay stuck in depression and don’t know how to get out. They spend countless hours watching TV or laying in bed wishing that something could lift the dark cloud from their life with no relief.

How does someone get better?

You cannot get better in a toxic or dysfunctional environment. That’s just not possible and is a whole different issue. If you are in one you need to find a way to get help and get out. You also cannot get better if you are abusing drugs or alcohol. If that is the case, find a 12-step meeting near you and ask for help. And many times, medication is needed, but it isn’t a miracle drug and won’t fix all your problems.

But once you are medicated and sober in a safe, stable environment, at least 75% of dealing with depression is simply controlling your thoughts.

Two of the biggest causes of depression are that people think too much and that they think about themselves too much. So, if you’re depressed, go help someone else with their problems so you can stop thinking about yourself for a while.

And too often when someone is depressed about something, they’ll just sit around and think about it, and think about it, and think about it. Yes, it’s important to work through things, but obsessively thinking about the things that depress you will only make you more depressed.

Another problem is intrusive thoughts. They happen and can be troubling but dwelling on them is a choice. A person could be having a perfectly normal day and then stand next to an open window and have the thought that they should jump out of it. If they try to figure out why they had this thought and keep thinking about it throughout the rest of the day, this thought will get bigger and bigger and will soon consume them. But if instead they had just brushed it off as a weird thought that came out of nowhere when it first happened, then it would have died.

How you think about yourself is also very important. What labels have you put on yourself? Labels can be very damaging. How do you talk to yourself? Are you kind? Ask yourself this: if you saw someone talking to your mother or best friend the way you talk to yourself, how would you feel? Would you be ok with that? Chances are, you need to start talking to yourself in a different way.

Part of controlling your thoughts is thinking about what you think about. Have you ever wondered where your thoughts come from? Do you instantly believe them all just because you have them? Just because you have a negative thought doesn’t mean it’s true. You can choose to dismiss this thought and replace it with a different one.

It takes a while to learn how to be more mindful of your thoughts, but once you do, you will feel a lot better and will be able to get through tough times a little easier.