Depression is a scary word. Not long ago it sounded worse, like a crippling illness that came with a life sentence. For extreme cases that can still be how it is, but thanks to the revolution in mental health known as Positive Psychology, for most of us that time has passed. The fear is unfounded.
When I recognized I was living with depression I was shocked and horrified. I was functioning at home and work, only without vital energy or a glimmer of joy. I imagined recovery would require a regimen of medications along with years of complicated psycho-analysis, uncovering dark, subconscious truths that lay hidden beneath my awareness. Otherwise, there was no hope of recovery. Or so I imagined.
The path back to life was much easier than that. In fact, it was free of charge and relatively quick. With a little coaching, I was able to do it myself, without medication or psychiatry. First, I found hope in a bestseller on Positive Psychology called Feeling Good, in which Dr. David Burns presents the basic insight that, in the vast majority of cases, depression is the result of faulty thinking. Feeling Good link Negative thinking causes negative emotion. If your internal monologue is on a loop repeating “I am unworthy” and “the world is hopeless” then it’s likely you’re depressed.
To resolve depression, just change how you’re thinking. Challenge the toxic thoughts that cause the negative feelings. It isn’t complicated. No need to spend a decade (and a fortune) uncovering unconscious motives or childhood trauma. Instead, pay attention to the thoughts you are thinking, right here, right now. If they are persistently negative then challenge them, put them to the test, look for counter-arguments. “Can I be certain that I’m so unworthy? Is the tale of woe I’m telling myself necessarily true? Are there any counter-examples? Is there evidence that some world problems are getting better?”. Make an active practice of seeking evidence suggesting you and the world ARE worthwhile.
Next, activate yourself physically and socially. Burn’s insistence on overall well-being led me first to relaxation classes and then to a daily practice of yoga. I also began connecting with old friends I had been “too tired” or “too busy” to see. By deliberately moving my thoughts and body in new directions I was able to recover my life. It only took a few months. I haven’t looked back since.
Positive Psychology is interested in practical, common-sense approaches to what makes life most worth living. It’s most well-known application, the one that worked for me, is Cognitive Behavioural Therapy, or CBT. As my personal story demonstrates, CBT has become popular for one single reason. It works. Research consistently shows that recovery from depression using CBT (especially in combination with mindfulness practice and physical activity) far surpasses earlier, more complex forms of psychotherapy. Positive Psychology link
Most empowering of all: you can do it on your own by moving your body and mind in more positive directions.
ABOUT THE AUTHOR
Mike MacConnell, founder of Reflective Mediation, is an accredited family mediator, conflict coach, educator and author. He is the highest-ranked mediator on Google in the greater Toronto area, with over 180 5-star reviews. To book your free consultation click here.
