Content

• Steps
• Warning

Depression and loneliness are common feelings, but sometimes they become overwhelming. There are several steps you can take on your own to manage these emotions. Steps include correcting ineffective thinking, organizing your dates, and focusing on your health.Remember that depression is a very complex illness and you still need outside help to significantly improve.

Steps

Part 1 of 5: Adjusting for the right mindset

1. 

   Recognize some common types of improper thinking. Wrong thinking is a way of framing the world in a way that makes you feel like you're always fighting a tough battle. Some common examples include:
   • Polarized thinking: Don't allow any gray areas in life, or just think of "black and white".
   • Be selective or devalue for the positives: Focus on the negative points of a situation and ignore the positives.
   • Prophecy: Thinking that you know what will happen in the future.
   • Mind reading: Assuming that you know other people are thinking badly about you or that you are responsible for their negative feelings.
   • Thinking too general: Thinking that one bad experience will inevitably lead to more bad experiences.
   • Blame: Blame yourself for things that you are not responsible for.
   • Emotional reasoning: Thinking based on emotions or letting emotions influence how you see things.
   • "Use multiple commands": Using terms like "should, must, need" in the way of thinking, this is a form of self-judgment.
   • Exaggerating or belittling: Thoughts make problems seem more serious than themselves, or try to ignore mistakes.
   • Label: Use words that undermine your overall success just because of one point or a mistake.

2. 

   
   
   Find a diary to write. A daily journal is a useful tool to help analyze your own thoughts without outside help. Journaling can help you identify and change the way you think and act. This practice has been shown to reduce stress, which is a side effect of depression and loneliness.
   • Find whatever works best for you. This could be a notebook, removable paper from a notebook, or your computer.

3. 

   
   
   Keep track of your feelings in a daily diary. Thinking greatly affects how we feel and how we analyze and view our environment, our future, or ourselves. People who suffer from depression often have thoughts that they are useless, unpleasant, or mediocre, and they often think that the environment is overwhelming, there are many insurmountable obstacles, and the future is worthless. hope.
   • Many people who suffer from depression find themselves helpless, completely incapable of changing their emotions and life flow. Our thoughts strongly influence the way we feel and act, which is the basis of Cognitive Behavioral Therapy (CBT). CBT therapy has been shown to help treat depression successfully. Depression symptoms have a lower risk of recurrence for those who have undergone CBT therapy compared to those who have only been treated with medication.
   • A great way to start this process is to keep track of your spontaneous feelings and thoughts by keeping them in a daily journal or journal. Start noticing your mood swings first, then analyze what thoughts came up before you felt the difference.
   • For example:
     • Event: I got a terrible response on my presentation at work.
     • Emotions: I was ashamed.
   • Here is another example:
     • Event: I forgot to sign my name on my boss's birthday card.
     • Emotions: I felt regretful and embarrassed.

4. 

   
   
   Write down your spontaneous thoughts. Those are things that come to mind spontaneously. They usually fall into three types of thinking, including: thinking about yourself, about the world, and about the future. After you've identified your feelings about an event when your mood changed, you can begin to analyze the spontaneous thoughts that correspond to the event. You can then evaluate those thoughts to decide how ineffective they are, and challenge them by finding evidence for or against the thought.
   • In your journal, create a chart so that you can keep a record of certain situations, their respective emotions, and thoughts that came to mind before you realized the emotion.
   • For example:
     • Event: I got a terrible response on my presentation at work.
     • Emotions: I was ashamed.
     • Spontaneous thought: I'm stupid.
     • Identify ineffective thoughts: You are labeling yourself.
   • Here is another example:
     • Event: I forgot to sign my name on my boss's birthday card.
     • Emotions: I felt regretful and embarrassed
     • Spontaneous thought: I know my boss hates me.
     • Identify ineffective thoughts: You are trying to read your thoughts.

5. 

   Write down your logical thoughts to organize your spontaneous thoughts. Fight against the spontaneous pattern with more rational thinking. Some ways to create more rational thinking include finding evidence for or against spontaneous thinking, looking at your past in similar situations when the spontaneous thought was incorrect, and analyzing. situations to find faults and reasonably divide responsibility for emotions and events to those who might be involved.
   • For example:
     • Event: I got a terrible response on my presentation at work.
     • Emotions: I was ashamed.
     • Spontaneous thought: I'm stupid.
     • Reasonable thinking: I am not my thought or action. I am not a prejudice. I'm not stupid. I made a mistake and will do better next time.
   • Here is another example:
     • Event: I forgot to sign my name on my boss's birthday card.
     • Emotions: I felt regretful and embarrassed
     • Spontaneous thought: I know my boss hates me.
     • Logical thinking: I don't know what my boss is thinking about me. That is a sincere omission. I can always say happy birthday to my boss directly.
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Part 2 of 5: Organizing the date

1. 

   Plan each hour of the day. Fight depression and loneliness by keeping your schedule organized with a daily schedule. Using a schedule helps depression by resisting feelings of loss of motivation, hopelessness, and reducing time spent in contemplation, which are associated with depression.
   • Pensive is the act of repeating a situation or problem in your mind over and over, like a cut-out recording. While some see contemplation as a form of problem-solving ("I'm thinking through the problem from every angle until I find a solution"), if the problem is disappointing, end with you will continue to be sad until you stop thinking about it.
   • Find a day planner that has room to create an hourly schedule. Make sure you plan for each hour of the day. Incorporate time spent in journaling, rest, exercise, relaxation, and self-care. To combat loneliness, schedule time to connect with a social group or have a pet.

2. 

   Refer to the schedule regularly. Bring a schedule so you can adhere to it closely. It is important to follow each activity, so prepare yourself by knowing what to do next for the day.

3. 

   Test how you feel during the activity. After you have completed some scheduled activities, write down how successful you feel about completing the activity, as well as how much satisfaction you experienced in the event. This record of success and satisfaction can be helpful in the future if you are having thoughts of not being able to calm things down or not being able to enjoy anything.
   • Refrain from evaluating performance on a "all or nothing" scale. Instead, try to rate it on a scale of 1 to 10, with level 1 being poorly done or less satisfied, and level 10 being the most successful and most satisfied.

4. 

   Train yourself to become self-reliant and independent. Self-reliance training is sometimes necessary for people with depression when they become dependent on friends or family members for daily needs. The self-reliance process begins with taking back the responsibility of looking after yourself.
   • It is important to get started in an area, to plan every day.For example, you could start out by being responsible for bathing. You can also maintain a degree of control when you are responsible for bathing. For example, in the beginning, you could specify that you were only able to get out of bed during the day and not take a bath. This may seem like not proficient at all, but much better than you before. Use a sense of success and planning program to help you regain a sense of self-care. Once you've taken a shower on your own, you can clean the bed, then clean the bed, etc.

5. 

   Planning has some "helpful" distraction factors in times of feeling overwhelming. It's important to know how and when to use distractions as a helpful way to combat contemplation and stressful emotions. There is a group of "helpful" distractions that you can use if you are feeling pensive, overwhelmed, or lonely.
   • Some examples include: exercising, drinking coffee with friends, painting, reading, practicing meditation, or playing with a pet. Write down your distraction methods in your journal or planner. Refer to them regularly so you have a reminder of your distraction plan.
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Part 3 of 5: Overcoming Loneliness

1. 

   Think about similarities between you and others. Sometimes, loneliness stems from thinking that your own experiences are different from those of others. But we all experience the same emotions, from joy and love to disappointment and anger. Consider how global the human experience is.

2. 

   Create small chats with people with whom you interact. If you feel lonely, it can be helpful to have a quick conversation with the grocery store clerk or the banker. This will help you feel a connection with someone, even if you haven't had a long conversation with the person.
   • Even a simple act like saying hello to your neighbor can help you feel more connected. That might even be the motivation you need to start a conversation that will give you a lifelong friendship.

3. 

   Put yourself in social context. Maybe you feel lonely because you're shy or because you're new to a school. One of the ways to overcome loneliness is to be brave and take up the challenge. Get social by starting a conversation with someone who seems interesting. Or, ask an acquaintance if they want to go hiking with you. You never know. Perhaps the other person feels as lonely as you and will appreciate your invitation.

4. 

   Connect with people with similar interests. You may feel lonely because you have a specific interest in it. Maybe you really love mountain biking, but you don't know anyone with similar interests. Find an online club in your community that specializes in this activity. If you can't find anyone in the local area, chances are you'll be able to locate an actual gathering group.

5. 

   Volunteer in the community. When you feel lonely, you tend to focus on your own emotions and how your needs are not being met. If you turn your attention to the needs of others, you can redirect your emotions. Look for a nonprofit in the community. For example, you could volunteer at an animal shelter. advertisement

Part 4 of 5: Improving health

1. 

   Adjust your sleep schedule accordingly. Many recent studies show that when you sleep, your brain performs a thorough cleaning. The body uses this time to get rid of toxins and dangerous substances. When you don't get enough sleep, you run the risk of dealing with emotional stress, because this buildup makes it difficult for your brain to function properly.
   • Make sure you get enough restful, continuous sleep, to make sure your brain is in its best condition.
   • Most adults will need around 8 hours of sleep, but many need longer hours while others may need less. Experiment to find out what works best for you.

2. 

   Get plenty of daylight. Daylight can play a role in managing depression. For some, it may be possible to endure a situation like Seasonal Affective Disorder, where lack of sunlight during winter makes you severely depressed. For others, staying indoors for too long may be the cause of the problem. Whatever the case, try to make sure you get sunlight every day.
   • You can have lunch outside, even when it's cold.
   • Try walking to work or school, at least one block away, as another way to get more daylight during the day.
   • You can either invest in a UV lamp or buy the lamp included in the insurance package in consultation with your doctor.

3. 

   Incorporate exercise into your life. During exercise, the brain releases chemical compounds called endorphins and serotonin. These chemical compounds keep you from feeling muscle tension. They also have a few other uses: to help you feel happy. The inability to make these chemical compounds has been implied in research into depression, and many antidepressants work by controlling them. This means that exercise can really help you manage your depression.
   • A good way to exercise while managing depression is to run or swim. Both exercises are known to help keep your mind comfortable, when it comes to focusing on your environment and your body's feelings about what you are doing.
   • Try to exercise for 35 minutes a day or 1 hour 3 days a week. It is proven to be the most effective exercise schedule for combating depression.

4. 

   Eat healthy, nutritious foods. What you eat can affect your brain in many ways. Studies show that certain ingredients in the modern diet, like gluten and sugar, can lead to depression. Try to eat nutritious foods like vegetables, fruits, whole grains, and protein to nourish your brain properly. Reduce your intake of refined sugars, processed foods, and fried foods.

5. 

   Increase your intake of omega-3 fatty acids. They play an important role in brain health. There is some evidence that this nutrient-dense diet can help improve mood. Ideal sources of omega-3 fatty acids include fish and eggs. You can also take fish oil supplements. advertisement

Part 5 of 5: Deciding to seek outside help

1. 

   Realize what "outside help" means to you. It is important to understand for yourself what "outside help" means to yourself, as well as know when you need to ask for it. They are personal choices, similar to the choices we have when choosing any health care plan. However, be aware that not asking for outside help, even from family and friends, can be a symptom of depression when a person isolates themselves because they feel like a burden or feeling weak when you are depressed. Some definitions of “outside help” might be:
   • Some people may consider "outside help" to include the use of psychotropic drugs to treat depression.
   • Many others still seek treatment, but others will find a "completely natural" process.
   • Many people may not want to see a therapist because they feel stigmatized, angry, or pressured.
   • Some people may not even want to use "outside help" from friends and family.

2. 

   Try not to avoid social support. It's important to realize that depression is not who you are. It is a disease like any other. Don't let the wrong, spontaneous thoughts of being a burden or weakness separate you from social cohesion with family and friends and ask them for support when needed. Social support is an important, protective factor against depression and loneliness.
   • In fact, research shows that having social support helps relieve stress and can help find solutions to problems, especially for those who are struggling with depression.
   • Furthermore, social support is the number one way to combat loneliness because it helps you connect with others and connect with your life.

3. 

   Create a safety plan. You may want to feel like you have the power to fight depression and overcome it on your own. While this is admirable, keep in mind that mental health is a top priority for your superiority in fighting depression.
   • Identify exactly who you will call and have a plan for the type of outside help you will reach out to if you need deep care against depression. This type of plan is called a safety plan and will include the names of friends, family members, doctors, and emergency phone numbers to call if you need help.
   • For example, you can create a list of a few important phone numbers: the phone numbers of your mom, best friend, doctor, and emergency room or hospital nurse.
   • In the US, for example, people also include the National Suicide Prevention hotline (1-800-273-8255), and local police and 911 emergency numbers. In Vietnam, you can call 1900599930 to contact the Center for Psychological Crisis Prevention (PCP) or call 911 ambulance.

4. 

   Tell the contact person about your plan. Share with them how they can help if you call in the future. Let them know the specific task will help you, if it is not in immediate danger. For example, they may stay by your side until you stop hurting yourself. In many other cases, you may need them to contact your doctor or take you to the emergency room to assess the situation.

5. 

   Get help right away if you commit suicide. If you have suicidal thoughts, or you no longer want to live and work every day, then you should solve the problem by getting outside help. Call 1900599930 to contact the Center for Psychological Crisis (PCP) or call an ambulance at 115. Advertising

Warning

• Seek help immediately if there are suicidal thoughts. In the US, call 911 or call the National Suicide Prevention Agency 1-800-273-8255. In Vietnam, call 911 or call 1900599930 to contact the Center for Psychological Crisis (PCP).