D – Depression – Part Two


Avoiding Depression

Ok so what can we do to avoid depression?  The best approach to managing your mental health is to take a holistic view by encouraging good physical, mental and spiritual health.  Simply looking after your physical health in isolation from your mental and emotion health will not guarantee protection against depression, anxiety or stress. Having a spiritual view of life, one that gives you a purpose and a sense of meaning to life is also very important for good mental health.  Here are five top tips:

(1)  Cultivate a good support system of family and friends – who can be there for you when life gets difficult or throws a challenge your way.  We all need support from time to time and we should all trust ourselves enough to ask for support in times of difficulty.

(2)  Eat healthily – a healthy diet doesn’t just help to keep your weight manageable, it also helps to prevent against a number of diseases, including heart disease, hypertension, diabetes, osteoporosis and a number of diet-related cancers such as: colon, breast, cervix, gall bladder, ovary, thyroid, kidney, prostate and esophagus.  The added benefit of ensuring that you are eating a nutritional diet is that your body will function at its optimal best which means that you will naturally feel better too.

(3)  Exercise – encourage those feel good endorphins by being active: Brisk walking, swimming, running, cycling, playing sports, going to the gym, running around with your children – even mowing the lawn or cutting the hedge count. Research shows that exercise results in: up to a 35% lower risk of coronary heart disease and stroke; up to a 50% lower risk of type 2 diabetes; up to a 50% lower risk of colon cancer; up to a 20% lower risk of breast cancer; a 30% lower risk of early death and, a 30% lower risk of depression.

(4)  Go with the flow – people are at their happiest when they are fully engaged in a task that is interesting, challenging, and intrinsically rewarding to them. This is the experience of “losing yourself in the moment” or, as sports players say, “being in the zone.” Pitch the task correctly by choosing something that is challenging but achievable and then lose yourself in it. Immersing yourself in this way allows you to “switch off” from all your everyday concerns and experience a greater enjoyment of life.

(5)  Practice mindfulness, yoga and/or meditation – All or any of these practices will promote a deeper self-understanding which results in your being better able to appreciate and look after your Self.  When we are more self aware we are naturally better able to make choices that are good for us deep down without being so affected by external influences. Self-awareness builds trust in our own judgement and facilitates a happier level of being.

 Look after yourself and your Self will look after you!

 If you would like more information or some informal advice about depression or any other concern relating to thoughts, behaviours or feelings, please feel free to use the Contact Sarah page and I will get back to you.

A – Affirmations


CBT is about challenging negative thoughts, seeking to change them into neutral ones and allowing positive thoughts to follow.  Affirmations are a very powerful tool that can be used to help achieve those changes with a great number of challenging issues such as: Anxiety, Depression, Low Self-Esteem, Phobias and OCD.  Affirmations are often under-valued and this is probably due to a lack of understanding about how they work and how they can be used to greatest effect.  Firstly let’s take a look at how they work.

 How Affirmations Work

Consider, for example, somebody who has a lack of self-confidence.  He will have, running around his head, all his NATs (negative automatic thoughts) relating to his low levels of self-confidence.  The sole purpose of these NATs is to constantly remind, re-affirm and reinforce the feelings surrounding his lack of confidence. This internal voice repeats negative statements to the self, such as “I am no good at talking to people”, “I’m rubbish at learning new skills”, “I can’t get anything right”, etc are all examples of NATs.  These subconscious thoughts are very good at consistently reminding the desperately under-confident individual just how useless he is in the confidence stakes, and what is really important is he believes them! 

Now let’s take a look at somebody who has successfully used affirmations to help him overcome his lack of confidence.  He has chosen several positive affirmations that he uses frequently to habitually remind himself that he can realise whatever he wants to achieve by telling himself: “I know that I can master anything I want to” and he has built up faith in himself by replacing negative statements with positive statements such as “today I am willing to fail in order to succeed tomorrow” and “I have complete trust in myself”.  Our newly Mr Confident is happy in his thoughts because he has consciously replaced his subconscious NATs with positive thoughts.  Sounds easy right? It is as long as you stick at it and have faith in it.

 Rules For Effective Affirmations

  1. Choose affirmations that resonate with you.  They must ‘ring true’ in order that you can believe them of yourself.  In other words be authentic with yourself by not trying to tell yourself something you don’t mean.  If it doesn’t ‘feel’ right, don’t use it.
  2. Repeat them when they matter.  If your affirmation relates to confidence, then remind yourself before encountering a situation that will require confidence, for example before an important meeting:  “I have all the tools I need to succeed”.
  3. Remember that affirmations are most effective when you are feeling relaxed and your ‘guard’ is down, as the more relaxed we are, the more receptive and accepting we are to new thoughts, feelings and ideas.    
  4. Try to record them and play them to yourself so that you can listen to them – a good time to listen is before sleep and while you are asleep as your subconscious will still hear them and again, be more receptive.

Affirm your belief in affirmations and start using them today! 

If you would like a free mp3 downloaded affirmation, please leave a comment and by clicking on the speech bubble above and then going to the resources page.