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Self - Psychotherapy for Dealing with Depression by Dr Miriam Kinai teaches you analyze your thoughts so that you weed from your mind those that lead to the negative feeling of depression.
Self-psychotherapy for dealing with depression also helps you release toxic emotions such as worry, anger and fear which may aggravate depression.
In addition, practicing self-psychotherapy will also help you generate positive thoughts which produce positive feelings and make you feel better even if your actual depressing situation has not changed.
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When you are feeling down, worried, angry, fearful or any other negative feeling that may aggravate depression, use cognitive restructuring to change your negative thoughts so that you can change your mood.
Always ask these 5 questions to change your blue thoughts into brighter ones:
1. What situation has triggered this feeling?
2. What thoughts did I have during that situation?
3. What rational evidence supports those situational thoughts?
4. What rational evidence does not support those thoughts?
5. What are the balanced thoughts about that situation?
For example, if you begin feeling down after a meeting, ask yourself:
1. What situation has triggered this feeling?
e.g. a nasty comment for a workmate
2. What thoughts did I have during that situation?
e.g. they hate me
3. What rational evidence supports those situational thoughts?
e.g. they said something mean about me
4. What rational evidence doesn't support those thoughts?
e.g. they offered to help me tomorrow with the project
5. What are the balanced thoughts about that situation?
e.g. they made a nasty comment but they offered to help me.
Therefore, work your way down those 5 vital questions so that you can reach a balanced conclusion that will help feel better about the situation.
Buy Self-Psychotherapy for Dealing with Depression from Amazon
