Four Steps to Decrease Depression

Men’s Health put up a quick, useful read in response to new research on the success of Cognitive-Behavioral Therapy even when antidepressants fail. They asked me for some quick tips for those who don’t have the time or money for traditional therapy. Below is an excerpt and click here for the entire article (note: the techniques work for women as well):

You don’t need to keep a teen diary, but the moment you notice your mood change, write your thoughts down in bullet points, Dobrenski suggests. “One of the hallmarks of depression is assuming that all of your thoughts are true,” he says. “And it’s been shown that with depression, people have skewed thoughts.” When you see your cognitions on paper, you’re more likely to recognize that they’re not all true — maybe they’re too global (“everything is falling apart”), or too dark (“this is the worst day of my life”). Realizing that your thoughts don’t match reality can help bring you back to reality.

11 Responses to “Four Steps to Decrease Depression”

  1. JP says:

    I just realized why I’m back on this website.

    I saw my first real physical copy of “I Hope They Serve Beer In Hell” at a Christmas party and discussed Tucker Max for the first time in ages.

    I just checked out Constitituonal Daily. Your last article on there is from June!

    You need to do a depressed lawyer article or something, what with half of all law students not having jobs and all.

    They could decrease their depression by not having $200,000 in loans and no jobs.

  2. Marcia says:

    What about 2013? Have you stopped writing? Are you still out there?

  3. Rob Dobrenski says:

    @Marcia: I hope to have a few things going soon. See the Facebook page for more info, but I had a bad depressive episode and I’m working on getting back to normal now…

  4. Rob says:

    Hang in there, Doc! You are a good guy, you will get your balance.

  5. JP says:

    Now would be a great time to do an article on depression and kick it over to Con Daily.

  6. anon. says:

    Please try not to ignore or forget the ‘value’ of free.

  7. Cathryn says:

    Hey – I periodically check your website for updates. I am hoping for one soon!

  8. Joel says:

    I hope you are feeling better.

  9. Both cognitive therapy as well as behavioral reinforcement can help to improve depressive disorders. It’s both a cognitive restructuring as well as better positive activities that will help.

  10. anon says:

    the best advice I ever got on the subject of anxiety/dep is to always remember that your thoughts lie to you

  11. anon says:

    I like depression munchen answer but all that therapy costs money most people including me don’t have

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