Video Therapy Course For Depression #3

This is the third video in this therapy course
for depression. If you watched the last video, hopefully,
you’ve spent the last few days trying to look after yourself a little better. In this video,
we’re going to continue to concentrate on changing our behaviour as a way of influencing
our mood. Okay, when you feel depressed, you feel very
lethargic. Depression seems to rob us of motivation, of interest in things, and we tend to withdraw
from the world. Most importantly, we withdraw from doing the things that make us feel good
about ourselves, that give us a sense of self-worth. So, this video is about reintroducing activities
that give you a sense of achievement because these things give us a feeling that we’re
worthwhile. Things that make us feel successful, make us feel skilled, boost our self-esteem.
And good self-esteem is the antidote to depression. Now, the biggest obstacle to what we’re going
to do today is going to be your motivation, but realising that that’s a problem, or is
going to be a problem, is half the battle—understanding that this is a symptom of depression and that
everybody with depression struggles in the same way. So, everyone watching these videos
will be struggling with their motivation. It’s not a sign that there’s something fundamentally
wrong with you, it is just part of your depression. Okay, so, to, I suppose, work with this, or
to deal with this, we’re going to take a very slow, steady, but, most importantly, a very
gentle approach to these tasks and to ourselves. So, start by making a list of all the things
that you previously have done that have given you a sense of achievement. If you can’t think
of anything, you might have to kind of experiment a little bit—maybe look at what other people
seem to do that makes them feel good about themselves. Once you’ve got your list, rank
them in order of how challenging you think they’re going to be to do. And then I slowly
want you to introduce these things; maybe one per week, not introducing another one,
or a new one, until you’ve mastered the first. Keeping in mind that improvements aren’t going
to be rapid or enormous; the improvements will be slow, but they should be steady. So
for now, just put one foot in front of the other, and, I guess, trust that this is a
tried and tested approach to resolving depression. If your motivation is flagging, you might
try and enlist the help of a friend—this will make the activities more fun, more enjoyable,
but, also, you can kind of borrow someone else’s motivation.
Okay, so, the other thing to remember to keep doing is your monitoring; monitoring your
mood at the end of the day when you’re brushing your teeth. Bearing in mind, again, that changes
are going to be slow, don’t be discouraged if you haven’t seen enormous changes in your
mood yet—depression is a complex problem, and it needs a comprehensive, and consistently
applied solution. Okay. And next week, we’re going to start looking
at the way that we think about ourselves and trying to change that as a way of changing
our feelings. So, we’re going to be concentrating on this arrow, here.
Okay, so, good luck with the up and coming week. Thank you for watching; I hope it was
helpful. And I’ll see you next time.

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