How to overcome depression in times as cruel as today, where many values have been lost and loves forgotten?
I know this question is very poetic, but that is precisely what we will cover in this article on how to overcome depression.
What has actually been lost or left behind that has left people so sick and dependent on medicines?
Depression is a very democratic disease, it does not choose race, sex, age, social or economic status.
Even the WHO (World Health Organization) assumes that by 2030 depression will be the most common disease in the world, affecting more than any other disease.
So in this article I want to show you how to use your brain correctly instead of letting it use you.
Because just like any other organ in your body, your brain is also an organ and is subject to diseases, just like your stomach, liver or knees, depression is not a disease that happens in another dimension, it is a physical disease that affects a of Organs most important organs in the human body, the brain.
What will we learn in this article about how to overcome depression?
– An overview of Depression
– The three steps to Depression
– Undoing the Past
– How to replace harmful beliefs
– How to overcome depression by working both ways
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AN OVERVIEW OF DEPRESSION
Those who suffer from depression feel victims of a brain that has deteriorated.
As much as depression is classified as a moderate disease, which is attributed to the brain’s inability to respond adequately to inner and outer stress, it ends up affecting the entire body.
Decomposes the body rhythms bringing irregularity of sleep.
It causes sexual disinterest and loss of appetite.
Depressed people look at food and sex with a degree of indifference.
In social situations they feel as if they are disconnected from everything and everyone.
They do not clearly understand what people are talking about and cannot express how they truly feel.
Being in the company of other people is disturbing.
CT scans of people with depression show a unique pattern, identifying some areas of the brain that are overactive while others show low activity.
Depression generally affects the anterior cingulate cortex (linked to negative emotions, but also empathy), the amygdala (responsible for emotions and the reaction to new situations – depressed people generally do not respond well to the new) and the hypothalamus (linked to impulses) such as sex and appetite).
These interconnected areas are connected in a kind of depressive circuit – the network that we want to affect positively to return to normal.
HOW TO OVERCOME DEPRESSION WITHOUT KNOWING ITS CAUSE?
Depression is caused by some circumstance that acts as a trigger, but it can be so tiny that it goes unnoticed.
Once the trigger is fired, the brain undergoes changes, and in the future it will need increasingly smaller triggers to go into depression, until it finally doesn’t need any more.
When this happens, the person becomes a prisoner of unbridled emotions that can cause mood disturbances.
ARE YOU DEPRESSED?
We all end up using that word casually, but being sad or “down” is not the same as being depressed.
When someone is diagnosed with depression, be it acute (short-term) or chronic (long-term), the mood stops following the normal pattern of ups and downs.
The person cannot in any way get rid of the feeling of sadness, helplessness, hopelessness, or be interested in anything.
Any activity seems overwhelming.
Freud linked depression to grief, which are similar situations.
But in many cases, just as the grief goes away after some time, so does depression.
But if it lasts, the person faces the day to day without hope of relief. He can only see life as a total failure and ends up finding no reason to continue living.
– 80% of suicides are caused by bouts of severe depression.
People who have been suffering from depression for a long time generally cannot identify when or why the symptoms started.
If depression is common in the family, they may think the cause is genetic or have forgotten when they realized they were sad all the time or felt hopeless for no apparent reason.
Along with autism, depression is considered to be the disease with the greatest genetic component among psychological disorders – more than 80 percent of depressed people have someone in the family who suffers from the disease.
But in most cases, genes only predispose a person to mood disorders, but they do not determine their onset.
TO CAUSE A PSYCHIATRIC ILLNESS, GENES AND THE ENVIRONMENT WORK TOGETHER.
Once you decide, with awareness and unwavering intent, that you are not your brain, you can become one with your emotions and reactions to the outside world.
Acting as the leader of your brain you will be able to learn how to overcome depression and you will also be able to reprogram your neurochemistry and even genetic activity, no longer linked to mood disorders.
The key is to get the blocked or unbalanced parts of your brain back to moving.
When that happens, you will be able to bring your brain back to its natural balance.
This is the objective to which we would like to contribute, and it is also the most holistic approach.
In Ramon Alves ‘ book “Detox Method of Depression” he brings a path to the permanent cure of depression, and it has a lot to do with what I discuss here as well.
It is a revolutionary method that promises to generate life and hope, making you definitely not only “survive”, but live intensely the best that life has in store for you.
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THE THREE STEPS TO DEPRESSION
Once the brain is trained, the reaction is back to normal.
Sometimes the person who is depressed has adapted so well to the illness that he is surprised when a friend, doctor or therapist tells him that he suffers from depression.
There are several theories about the genetic influence and chemical imbalances of the brain, but they are covered by a shadow of doubt.
If a young man has bad habits at the table, to what do we attribute this behavior?
We probably assume that it all started in childhood and became a habit.
If he persisted, it was because the person did not find good reasons to change him.
What if depression has the same profile? We will be able to recover the steps through which it developed and then undo them.
So, let’s look at depression as ingrained behavior. Rigid behaviors have three components:
- An old external cause, usually forgotten since then.
2. A reaction to this cause, which for some reason is unhealthy or has not
3. An ingrained habit that has become automatic.
Let’s break the habit of calling all kinds of depression a disease in our mind, particularly moderate, the most common. (Certainly, severe and chronic depression should be treated like any other mental illness.)
If someone gets depressed after a divorce, they are not sick. If you suffer a loss or feel sad after losing your job, this is not a disease. When a woman loses her beloved husband, we can say: “She is devastated by sadness”, but sadness is natural, and the depression that arises is also natural.
What this tells us is that depression is a natural reaction, but it can get worse terribly. When depression worsens, three components are responsible:
1. EXTERNAL CAUSES: EXTERNAL EVENTS CAN MAKE SOMEONE DEPRESSED.
If someone experiences stress for a long period of time, depression is more than likely.
Long-term stress can be caused by boring work, social isolation and chronic illness.
To some extent, a depressed person is reacting to bad circumstances, current or past.
2. THE REACTION: AN EXTERNAL CAUSE CANNOT MAKE A PERSON DEPRESSED UNLESS HE REACTS IN A CERTAIN WAY.
People who are depressed have long learned to have a distorted reaction when something goes wrong in their life, such as:
It’s my fault.
I’m not good enough.
It’s not going to work.
I know it won’t work.
I can’t do anything about it.
It was just a matter of time, it was going to happen.
Young children who experience any of these reactions are justified. They are reporting to the brain with a point of view about reality.
The brain adapts to the image of reality that it is trained to see. Young children have little control over their lives; they are weak and vulnerable.
A parent’s lack of love can create any of these thoughts, as well as a disastrous family event such as death.
But when an adult has these reactions, then the past is undermining the present.
3. THE HABIT OF BEING DEPRESSED: WHEN SOMEONE HAS A DEPRESSIVE REACTION, IT REINFORCES THE NEXT REACTION, FACING A NEW STRESS CAUSED BY THE OUTSIDE WORLD.
Did your first boyfriend dump you? So it is natural to be afraid that the second may do the same.
Some people can deal with this fear, but for others it seems insurmountable.
Instead of having the courage to find a more loving and faithful second boyfriend, they blame themselves and fuel the fear.
They continue to have depressive reactions, generated internally, and after a while these reactions become a habit.
See here our full article on how to eliminate bad habits and become a super human
UNDOING THE PAST
After depression has become a habit, which is probably years before you recognize that you are sad and hopeless, you no longer need a trigger.
Depressed people get depressed because they are depressed.
It is as if it were cloudy all the time; being optimistic becomes impossible.
When the depressive reaction is internalized, it is like a burning coal that can ignite with a small spark.
An insignificant incident such as a flat tire or a bad check leaves the person unable to decide whether it will bother him or not.
THE DEPRESSIVE REACTION IS ALREADY TRIGGERED.
Depressed people may even feel sad about good news; they are always waiting for something bad to happen because they are stuck in the habit of depression.
CT scans show that the same areas that are excited by the beneficial effects of antidepressants are also excited if the person undergoes therapy and is able to talk about their depression. Speaking is a form of behavior.
If behavior can get us out of depression, it is reasonable to assume that it can also get us into it.
The main questions are how to avoid developing a depressive reaction and how to reverse depression after it sets in.
We can address the issue of prevention and improvement using the same three categories that we discussed earlier.
Outside events: people say “Did you see the news? I am so depressed with the situation in the world ”. Or, “I was depressed for a long time after 9/11.”
External events can depress us, but they are actually the least strong ingredients for causing depression.
Losing your job can be depressing if you are predisposed to a depressive reaction, but if you are not, it can encourage you to reach higher ranks.
BAD THINGS ARE INEVITABLE, BUT SOME FACTORS MAKE THEM WORSE:
When stress is repeated.
When stress is unpredictable.
When you have no control over stress.
Tests have been done with mice where mice receive moderate electric shocks.
When researchers increase and space the number of shocks at random intervals, and give them no way to escape, it makes no difference that shocks are harmless.
The mice soon give up, become lethargic and helpless and, in time, die. In other words, their induced depression was so extreme that it destroyed their will to live.
WHAT DOES THIS MEAN FOR A PERSON WHO WANTS TO AVOID DEPRESSION?
If you really want to know how to overcome depression you cannot ignore these factors below
First, stop exposing yourself to ongoing stress. This can mean a bad boss, an aggressive husband or any other stress that is reinforced every day.
Second, avoid stressful unpredictability. Yes, life is unpredictable, but there is a limit: uncertainties must be acceptable. A boss who has unpredictable tantrums is not acceptable.
For many people, the job of a salesperson, in which any customer can slam the door in your face, is too uncertain to bear.
A husband or wife who may be able to commit a betrayal is bad unpredictability.
Likewise, you should increase predictable routines that help you defend yourself from stress.
Everyone needs a good night’s sleep, regular exercise, a stable relationship and a reliable job.
Regular habits are not good in a vague way – they help prevent depression by training the brain in a positive direction.
If you know you are prone to depression, it is important to tackle the problem promptly, because the longer you wait, the more likely the depressive reaction will settle.
We are talking about common situations, such as a possible conflict at work, a teenager who is exceeding the time to return home, or a partner who is not doing his part in the housework.
Depression makes a person overly sensitive to small triggers, creating a feeling of helpless resignation.
But if you act early, before you reach that stage, you will have time to deal with everyday stress and energy to decide to do this.
Learn how to make these decisions promptly, ignoring the little voice that keeps you from acting.
THE DEPRESSIVE REACTION
More subtle causes of depression are more difficult to undo than outside stress.
If you don’t want to get fat, it’s better to avoid gaining a few pounds than trying to lose them.
The same is true with depression. It is easier to learn the right reaction to stress than to fix the wrong reaction.
The right reaction involves emotional resilience, which allows us to get out of stress.
Correcting the wrong reaction requires retraining the brain. In the same way that a fat person can lose weight, a brain that has been trained to react with depression can be taught again.
Everyone has self-destructive reactions, and nobody likes what they cause us. Replacing them with better alternatives takes time and effort.
In the case of depression, it is now known that changing a depressed person’s self-destructive beliefs can lead to recovery.
Beliefs are like softwares that repeat the same commands, although they are more harmful, because they become more and more ingrained with each repetition.
How to overcome depression by replacing such beliefs? keep reading the article if you really want to overcome all these blocks
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HOW TO REPLACE HARMFUL BELIEFS
IT’S MY FAULT.
Instead of thinking like this, you can think: it is not my fault, it is not anyone’s fault, the fault has not yet been determined, it may not be anyone’s fault or finding the culprit does not solve the problem – we must focus on the solution.
I’M NOT GOOD ENOUGH.
Instead of thinking like that, you can think: I’m good enough, I don’t need to compare myself with others, it’s not about being good or bad, being “good enough” is relative, I’ll be better in the future or I’m learning more every day .
IT’S NOT GOING TO WORK.
Instead of thinking like this, you can think: something is going to happen to me, there is always a way to make it work, I can ask for help, if one thing doesn’t work, there is always something else that can work or being pessimistic doesn’t help me find one solution.
We are not saying that all alternative beliefs work all the time. You need to be flexible.
The unpleasant part of the depressive reaction is that it is generalizing. The person feels powerless to fix the car’s gearbox (who wouldn’t?), But also to get out of bed and face the day (a symptom of depression).
To become flexible, you need to defeat the depressive reaction in your own field.
HOW TO DO THIS? IF YOUR AUTOMATIC REACTION IS ONE OF SADNESS, HELPLESSNESS OR HOPELESSNESS, REFUSE TO ACCEPT IT.
Allow yourself a moment, take a deep breath and consult your list of alternative reactions.
Find one that works. This takes time and effort, but it is worth it. Learning a new reaction forms new neural circuits in the brain.
It also opens doors. What kind of doors? When you are depressed, you tend to be isolated, lonely, listless, inactive, passive and closed to change.
The new doors have the exact opposite effect. By introducing a new reaction, you resist the temptation to return to old beliefs.
Instead of isolating yourself, you realize that others are good for you. Instead of being passive, you realize that taking control is also good for you.
Behind the mask of depression, a behavior linked to an inflexible reaction, lies your true personality, the self that can lead the healing process.
IN SIMPLE WORDS, ONLY YOU HAVE THE POWER TO HEAL YOURSELF.
Depression creates the illusion that all the strength has been taken from you. In fact, once an opening is discovered, you will be able to rescue your true self, step by step.
THE HABIT OF DEPRESSION:
If you’ve ever lived near an alcoholic or any other addict, you know that they behave with predictable swings.
When they are sober or drug free, they sincerely repent and do not wish to return to addiction.
But when the addict faces the temptation to drink, to take drugs, to overeat or to have a tantrum (depending on what the addiction is), the good intentions disappear.
Willpower disappears, addiction takes over, and all that matters is satisfying it.
DEPRESSION ALSO HAS AN ADDICTIVE SIDE, IN WHICH SADNESS AND HOPELESSNESS TAKE OVER.
“I can’t be any other way” is the lament of both the addict and the usual depressive. In many cases, the “good side” and the “bad side” fight each other.
For the alcoholic, the bad drinks, while the good stays sober. In the depressed person, the bad is sad and hopeless, while the good is happy and optimistic.
But in reality, depression casts its shadow over everything. The best moments are just the prelude to a relapse. In the end, the bad side wins, and the good is just your puppet.
The war has no winner, because each victory is only temporary, and the pendulum continues to swing from side to side.
When a war has no winner, why fight?
The secret to getting rid of old ingrained habits is to stop fighting yourself, to find an inner place that is not at war.
In spiritual terms, this place is the real me. Meditation opens the way to achieve it. Wisdom traditions from around the world say that everyone can have access to peace, calm, silence, full joy and respect for life.
HOW TO OVERCOME DEPRESSION BY WORKING BOTH WAYS
INNER WORK: CHANGE WHAT YOU THINK AND FEEL
Meditate / Pray
Review your negative beliefs.
Reject self-destructive reactions to life’s challenges.
Learn new reactions that can improve life.
Adopt a higher vision for your life and live up to it.
Acknowledge self-criticism and reject it.
Stop believing that you can’t be afraid just because he is powerful.
Do not confuse your feelings with reality.
OUTSIDE WORK: CHANGE YOUR BEHAVIOR
Reduce stressful situations.
Find a rewarding job.
Do not connect with people who increase your depression.
Find people you like to be with.
Learn to donate. Have a generous spirit.
Adopt good sleep habits and exercise moderately once a day.
Focus on relationships, not distractions and endless consumerism.
Learn to re-educate yourself by meeting mature and emotionally healthy people who know how to love and accept, rather than criticize.
Every doctor or therapist knows hundreds of depressed people who are in desperate need of help, but how do you take the road to recovery?
Most put their faith in a drug or fall into a state of resignation.
In some cases, medications can relieve symptoms, but moderate depression does not need to be treated as an illness.
Recent findings have revealed that, in cases of moderate depression, antidepressants are equivalent to placebo (which leads to an improvement of 30 percent of patients on average).
They become more effective when depression is more severe.
The three elements already mentioned – external causes, a depressive reaction and the habit of being depressed – offer a new approach.
They have the power to reverse the underlying conditions of depression.
We are not saying that the cause of this condition has been discovered, because in the end depression is linked to everything else in life, including everything that happens in the body.
BECAUSE OF THIS, IT IS NECESSARY TO RESHAPE LIFE ON MANY LEVELS, WHICH CAN BE DONE CONSCIOUSLY.
Sometimes it takes little to get out of depression – leaving a bad job or a bad marriage can be seen as simple.
At least it is a direct approach. Other times, depression is like an indissoluble fog. But the fog can dissipate.
The good news is that the real me is not depressed and never has been.
By taking the path to find it, you will achieve more than just a cure for depression. You will emerge in the light and see life in a new way.