Overcome Depression
One new, tested technique for relieving depression was made public recently. I’ve tried it myself, I’ve used it with depressed patients, and I’ve used it with my life coaching clients.
The technique was developed by Dr. Martin Seligman, a pioneer in the area of Positive Psychology. His research indicated that using this technique every night for one week reduced the feeling of depression in his subjects.
My depressed patients and life coaching clients have all had success with it. It works better and faster for some but every one who uses it on a daily basis reports a reduction in their feelings of depression and an increase in their feelings of well-being. They had more energy and were able to accomplish more during the day.
I found the technique to be easy and fast. Every night before going to sleep, write down three good things that happened to you that day. Yes, everyone has at least three. No, they don’t have to be big or monumental, just good. You got a good parking place, someone let you into the lane easily, someone smiled at you, someone said thank you, someone opened the door for you, you found a great seat in the lunch room, etc. Every day, these little “positive, good occurrences” happen to us and usually go unnoticed. Of course, there are also big things like getting a raise or having your spouse surprise you with a great present but these are usually less often for most of us.
Next, after each one, write down why you think it happened. Try to find some reason for it. It can be simple like I was in the right place at the right time, it was pay-back for when I let that car into my lane earlier, my affirmations are starting to work, or more complicated like I really worked hard this past year for my raise.
Find a reason and write it down. Don’t just think about it. When someone tells me it isn’t working. The first thing I ask is if they have a journal and if they are writing out this exercise. Almost always they say they are only thinking about it and not writing it.
Write it down! The process of writing makes a much greater mental impression than just thinking about it.
This exercise helps us refocus our emotional being on the positive aspects of our life. As we do, our feelings of depression lift and our positive, healthy energy starts to take over. Make this exercise a regular ritual before going to sleep (along with whatever other rituals you use such as prayer, affirmations, meditation, yoga, etc.) and it will make a profound difference in your life. Do it for thirty days and let me know how it is working.
The technique was developed by Dr. Martin Seligman, a pioneer in the area of Positive Psychology. His research indicated that using this technique every night for one week reduced the feeling of depression in his subjects.
My depressed patients and life coaching clients have all had success with it. It works better and faster for some but every one who uses it on a daily basis reports a reduction in their feelings of depression and an increase in their feelings of well-being. They had more energy and were able to accomplish more during the day.
I found the technique to be easy and fast. Every night before going to sleep, write down three good things that happened to you that day. Yes, everyone has at least three. No, they don’t have to be big or monumental, just good. You got a good parking place, someone let you into the lane easily, someone smiled at you, someone said thank you, someone opened the door for you, you found a great seat in the lunch room, etc. Every day, these little “positive, good occurrences” happen to us and usually go unnoticed. Of course, there are also big things like getting a raise or having your spouse surprise you with a great present but these are usually less often for most of us.
Next, after each one, write down why you think it happened. Try to find some reason for it. It can be simple like I was in the right place at the right time, it was pay-back for when I let that car into my lane earlier, my affirmations are starting to work, or more complicated like I really worked hard this past year for my raise.
Find a reason and write it down. Don’t just think about it. When someone tells me it isn’t working. The first thing I ask is if they have a journal and if they are writing out this exercise. Almost always they say they are only thinking about it and not writing it.
Write it down! The process of writing makes a much greater mental impression than just thinking about it.
This exercise helps us refocus our emotional being on the positive aspects of our life. As we do, our feelings of depression lift and our positive, healthy energy starts to take over. Make this exercise a regular ritual before going to sleep (along with whatever other rituals you use such as prayer, affirmations, meditation, yoga, etc.) and it will make a profound difference in your life. Do it for thirty days and let me know how it is working.
posted by Dr. Yarnell at 10:22 AM
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