Three Steps That Can Help You Fight Depression Right Now...

2011-10-04T15:35:00.000-07:00

If you are currently suffering from depression and have found your way to this page, I believe you are looking for solutions and are willing to look for ways to overcome depression.

I don't claim to be a therapist or doctor. I certainly do not have all the answers. However, I have worked with hundreds of individuals who have suffered with the devastating and often tragic symptoms of depression.

In the course of more than 20 years of working with people who want to make changes, I have seen a lot of supposed solutions to the complex symptoms of depression. I have seen things that work for some and have seen that same thing either not work or make things worse for someone else.

So where do you start? Where can you find the solution that is right for you?

That is the reason for this blog. I hope that if I GIVE you enough of the best solutions you will find the ones that begin to cause a real change in your life. It is my hope that this will be a valuable step on your journey to overcoming, healing, and to finding lasting happiness.

Good Luck on your Journey. If I can help in any way I will. If you have any questions or concerns about any of the material on this blog feel free to email me at rwilkes.ifrlc@gmail.com.

Ok, here is step one of what I call the GRATITUDE EXERCISE.

here is a introduction to the concept of gratitude.

I have found this to be extremely helpful as it becomes a natural process. It may seem goofy or uncomfortable at first but you should know it can be used immediately and has been shown to be very effective. Dr. Robert Emmons has discovered what gives life meaning: Gratitude.

Emmons, a University of California, Davis professor, backs up his claim with eight years of intensive research on gratitude in his best selling book, “Thanks! How The New Science of Gratitude Can Make You Happier.”

Emmons found that people who view life as a gift and consciously acquire an “attitude of gratitude” will experience multiple advantages.

Gratitude improves emotional and physical health, and it can strengthen relationships and communities. Some strategies include keeping a gratitude journal, learning prayers of gratitude and using visual reminders.
“Without gratitude, life can be lonely, depressing and impoverished,” said Emmons. “Gratitude enriches human life. It elevates, energizes, inspires and transforms. People are moved, opened and humbled through expressions of gratitude.”

Similarly, other Christian leaders have found that gratitude is vital to our ability to be happy. check out this video if you still don't see what I am trying to explain.

Don't ever say that you cant do it or that you don't have anything to be grateful for!!!! I am thankful that you are here on this page making the attempt. I believe that you are my brother or sister on a spiritual level and that makes me thankful for you.

Step one: list what you are grateful for. Again, this may prove quite challenging. Its ok if the items you focus on appear unrealistic or even impossible. Here we take a page from the reasearch listed above and begin to harness the real power of gratitude.

Listing what you are grateful for on paper is another crucial step in expelling the darkness of depression. Here is a link for a PDF file to help you on your way to making your list. Remember to list those things you feel are good and things you believe will bring happiness into your life. If you find that you cant think of more than a few then take this as an opportunity to list those things you feel that if you did have them you would be happy. Would a good relationship make you happy? If so then list it. Would having success in your finances make your happy? If so then list it. You get the point. We are shifting focus to the positive and leaving less room for negative thoughts. Here is the form I use. You don't have to use it you can make your own in any way you like. I like this form because it really helped me in the beginning to stay focused on the task at hand.

Step two: is another thing that most find strange and some find down right weird. However, once again it is eluded to in Dr. Emmons empirical research and is one universally endorsed by virtually every religion on earth. Some call it affirmations some call it meditation, I call it what I know it to be PRAYER. Here we have a chance to actually begin an internal dialogue with the divine creator of heaven and earth. My Method is simple I simply follow theses steps to prayer.

I address my Father in Heaven (see the Lords Prayer in Matthew 6:9–13) ,
Second , I list the things I am thankful for. Examples may include thanking him for the day itself and the opportunity to change, life, the beauty of this Earth in which we all live. Use your list here and make a sincere effort to put your heart and soul in to finding all you can be thankful for.
Then I ask for help in the areas where I need help (here be careful not to fall into old routeins of pointing out problems or disappointments, insted recall the list you made in step one. This is where you seek those things you believe will assist you in your desire for happiness.

Step three: Visualize. This is the step where you begin to put all of the pieces together with the power from the list and help from the prayer to sit quietly and ponder. Some call it refexion some call it meditation. The important thing here is that you find a quiet place to sit and envision yourself doing the following things:

see clearly the positive items in the list you made in step one.
understand the power, feel and believe in the power you reach out to in step two.
imagine yourself on a path to the items in step one with the help from the power you sought in step two. Then see yourself walking on a path to those things. What will you have to do to get there? Begin to see the first step on that path? Imagine yourself doing those things that will get to where you want to be.
Watch the video below for an example of a easier more simplified version of this step.

Another great example of gratitude affirmations.

Self Help For Depression

Three Steps That Can Help You Fight Depression Right Now...