Basic Cognitive Therapy Approaches


Persons who suffer from depression tend to be withdrawn and reserved. They tend to have self-pity in that they blame themselves for their failures and credit luck for their successes. If these trends go on unabated, the end result is that of powerlessness and ineffectiveness. This further compounds the process by worsening the cycle of negative thinking.

The aim of the proceeding discussions is to lay bare the most effective basic cognitive-behavioral therapy approaches to mitigating depression.

Basic Cognitive Therapy Approaches

Monitoring your Thoughts

This is perhaps the most significant of all the possible intervention mechanisms. This is especially effective in combating mild to moderate depression. You may wish to keep a diary of your thoughts as one of the ways to do this. This way, you will be more aware of the negative talks that may take root in your mind. You will also be able to put in place credible intervention mechanisms to counter such negative thoughts.

To do this, you will have to identify the negative or outdated thoughts, challenge those thoughts, remove those thoughts from your mind, and finally replace them with more pleasant ones. It is important to note that thoughts lead to feelings which eventually lead to behaviours.

It, therefore, follows that by weeding out the negative thoughts and leaving behind only the positive ones, you will give rise to more positive feelings. This will result in lighter moods, more optimistic behaviours, and a better outlook on life as a whole.

Cognitive Behavioural Therapy
Cognitive Behavioural Therapy

Healthy and Balanced Diet

You inevitably have to eat a healthy and balanced diet. This diet has to be rich in Vitamins and minerals. These two nutrients are pretty effective in dealing with moderate and mild depression.

Other than these, you should also eat plenty of whole grains, fruits, and vegetables. This is because such foods contain plenty of Zinc, folate, and Vitamin B1, all of which have been consistently proved to improve the moods of depressed persons. Persons with depression have also been shown to respond better to treatments after consuming foods that are rich in Vitamin B12.

You should also take in lots of proteins especially those that are rich in Omega 3 such as oily fish. These include sardines and kippers. It goes without saying that you should hydrate regularly by drinking around 8 glasses of water daily. To make this approach all the more fruitful, you ought to avoid refined foods and alcohol.

Regular Exercising

Studies upon studies have deduced almost without exception that exercising is great for combating stress and depression. 30-minute daily exercise for at least 3 to 5 days a week can slow down the severity of depression.

Further to that, exercising can also distract you from your worries besides improving your overall health and fitness. This automatically leads to improved moods and ‘feel good’ factor in your body’s chemistry. This is because the endorphin hormones are released while you are exercising.

Exercising can also aid in getting rid of frustrations and built-up stress besides contributing to making you sleep better.

Connecting with Others

Being with others in times of stress can help you to ward off the deeper negative thoughts. Studies have as a matter of fact deduced that in 90% of the cases, persons who socialized when stressed had their moods improve. You also do not have to play a central role while connecting with others. You only need to hang around others, that’s all.

Good Night Sleep

A good nights sleep can do wonders for ones mood

While stressed, your sleeping patterns tend to be disturbed or disrupted. At times you sleep too much while at other times you can hardly catch any sleep at all. In some extraordinary circumstances, you will so irritated that your existing low mood will be worsened. These notwithstanding, you will still have to obtain at least 8 hours of sleep each night. You should also strive to put in place a regular routine that your body may get used to.

Limiting Contacts with Negative Persons

Hanging around negative or toxic people when you are stressed is the worst and the last thing you can possibly do. These people may be members of your family who are equally stressed or bitter with life. Some of the signs to look out for are constantly criticism of others, unnecessary judgments of others, and provision of a ‘toxic environment’.

Even though you may not avoid certain persons, you are advised to try as much as possible to stay away from them. Alternatively, you may wish to scale down your interactions with them by limiting your contacts as much as possible. Do so especially when you feel mentally or emotionally vulnerable. By staying in the company of positive and optimistic persons you get to feed to moods and raise your optimism.

Closing Remarks

Well, there you have it! You really have a lot of homework to do in case you ever hope to combat stress and depression effectively. Following the laid down basic cognitive behavioral therapy approaches above shall give you the necessary starting point, you need to achieve awesome results.

Self-help Techniques

It is very important to read self help techniques and strategies. This is because these self help techniques aid a person in adjusting when he or she is faced by challenges. We all agree that at some point in our lives, we must be faced with trials and difficulties. This is a normal experience which life can give unto us all. Challenges make life more interesting and spicier. Because of these problems, our day to day journey becomes worth living for. Life becomes empty and without meaning if these so called challenges weren’t there. However, it is important to note that difficulties will put our faith to test and weigh our strength. We will need to exceed and outdo every challenge and difficulty that will come in our lives because if we do not manage to adjust on these changes, we certainly will end up hopeless and without courage eventually. It is evident that across the world, there is a good number of people who have gone insane without sound minds. This is as a result of high stress levels.

Among the widely used self help techniques is meditation and relaxation management. Relaxation basically means the ways of lowering stress levels in an individual . A good example of relaxation technique is excluding yourself from the crowd or general public so that you can have some time by yourself. The importance of this self help relaxation technique is that you can have a chance when you are alone to look at all your actions and determine the wrong moves you might have made in your journey of life that might have led to the current situation that is causing stress. We need to note that even a simple issue that is causing stress can lead to a fatal anxiety attack at the end. For this reason, you need to know how to manage the stress and challenges you face. Other than some alone time, you could also take time to have a deep sleep. We are all aware that sleeping is the surest way of getting all the brain activities going on in our minds to relax. In the end, you will wake up with a sound and certain thought after a major event in your life that caused you distress.

Along with meditation and relaxation, there are certain individuals who find solace from eating foods when they encounter a major challenge or when they feel stressed. They need to be careful however, in that this self help technique of managing stress by eating can be harmful to them eventually. Certain individuals have ended up becoming obese because of this routine in which they turn to eating for comfort when they are faced by a challenge or obstacle. Experts advice us that we should all find the most efficient ways in relieving our anxieties, a method that works for us. You should remember that not all the self help techniques that are there will work for all of us.