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f901c92b44 Making us feel better about ourselves Making us feel less tired Motivating us to do more Improving our ability to think more clearly Helping us think about something other than focussing on our unhelpful thoughts Using up the adrenaline resources created by anxiety and anger Increasing motivation Giving us a sense of achievement Enjoyment Being with other people Stimulating the body to produce natural anti-depressants Making us generally more healthy Stimulating our appetite . If she thought I was useless, she probably wouldn't be allowing me to feedback to clients." Once you've looked at the objective evidence for and against a thought side by side, the idea is to come up with several more balanced thoughts. We have the knowledge and the digital tools. Last Updated: 6/12/2014 Read Next DIY Tips for Living Well With Depression 10 Questions Everyone Has About Antidepressants, Answered When Depression Creeps Back In: Heraclios Story Regain Motivation With a Depression Action Plan . She recommends to translate your self-statements into other languages that you might speak, or rephrase them, possibly even bumping up their joyful feelings a bit.
What am I reacting to? What have I been thinking about here? Am I getting things out of proportion? Is this fact or opinion? How important is this really? How important will it be in 6 months time? Am I expecting something from this person or situation that is unrealistic? What is the worst (and best) that could happen? What is most likely to happen? Am I using that negative filter? Those gloomy specs? Is there another way of looking at it? What advice would I give to someone else in this situation? Am I spending time ruminating about the past or worrying about the future? What could I do right now that would help me feel better? Am I putting more pressure on myself, setting up expectations of myself that are almost impossible? What would be more realistic? Am I jumping to conclusions about what this person meant? Am I (mis)reading between the lines? Is it possible that they meant something else? What do I want or need from this person or situation? What do they want or need from me? Is there a compromise? Am I just focusing on the worst possible thing that could happen? What would be more realistic? Is there another way of looking at this? The helicopter view Am I exaggerating the good aspects of others, and putting myself down? Or am I exaggerating the negative and minimising the positives? How would someone else see it? Whats the bigger picture? Notice the positives Things arent either totally white or totally black, there are always shades of grey. It is written by David Bornstein, author of How to Change the World, and co-founder of the Solutions Journalism Network, and Tina Rosenberg, contributing writer for The New York Times magazine and author of Join the Club: How Peer Pressure Can Transform the World. Just write, or use a thought record sheet. Onlinemental health servicesSome online mental health services have been approved for use by the NHS. And just as important would be bringing online C.B.T. Readers with ideas for future columns can write to the authors at fixesnytimes.com. It's important to get a healthy balance of activities which give you a sense of achievement, enjoyment and being close to others. Cognitive behavioral therapy is a commonly used treatment for depression, anxiety and other conditions. Then move to the next item up the list.