Breaking Through Depression: Give Yourself Credit

Sometimes when we are feeling depressed, we only tend to focus on the bad things or what went wrong. For instance, say the first half of your day went brilliantly, you got the things you wanted to do done and you went for a super walk. But when the second half of your day comes, the only thing you can do is go back to bed and do nothing. You will only focus on the second part of the day that did not go well and disregard the first part of the day that did go well. Another example, the majority of your day goes very well, you do positive things and talk to lots of people. But then someone says something which annoys or upsets you. So you only focus on that tiny bit that went wrong and ignore the rest of the day that went brilliantly.

In both examples I have listed, you view each day as a complete write-off, even though half of the day went well in the first example and the majority of the day went well in the other example. All you can focus on are the parts that did not go well, no matter how small or insignificant they are. This is not to say that you should be blind to the things that go wrong. In fact, mistakes do not have to be a bad thing. Mistakes are part of life and learning. They give us the opportunity to improve and become stronger people. But we do need to give ourselves credit for the things that go well. The reason we have trouble giving ourselves credit when we are depressed is because one common symptom is lack of self-worth. We do not feel like giving ourselves credit or doing the things we used to love doing. You must understand that this way of thinking is just a symptom so do not feel guilty about thinking that way.

My advice for steps on giving yourself credit is to list three things you did well and three main worries of the day at the end of each day. Take each day as it comes and achieve things gradually. See your friend one day, go for a walk the next day. Whatever you want to do. Remember, it will not be easy but it will be worth it in the end. You will really notice the good days. Getting through depression will make you an incredibly strong person. One day, you may be able to help someone else because of what you went through and that is the most rewarding feeling.

Top Tips:

Talk to someone you trust.

Only open up when you are ready, do not feel pressured.

Do not fight the thoughts or feelings in your head. Accept them. They will come and go. They are not you, they are a symptom.

Get active outside, even if it is just for ten minutes.

Eat healthily. Whole wheat foods will release energy slowly. Protein is good for muscles and the brain. Drink plenty of water. Avoid too much alcohol and sugary foods.

Get into a better sleeping routine. Avoid screens and caffeine before bed. Have a hot bath, drink hot chocolate, colour, put on soothing music, practice mindfulness or read.

Do not view days as write-offs because of mistakes. Try to see mistakes as opportunities for growth.

Write.

Read self-help books. Recommendations: Reasons to Stay Alive, Feel The Fear and Do It Anyway.

Colour.

Hypnosis for depression.

Volunteer or join a club.

Do what you love.

Remember you are not alone.