വിട

ഇടനെഞ്ചിൻ തേങ്ങലടക്കിപ്പിടിച്ചിട്ടും കണ്ണിണയിൽ അലകടൽ വന്നു നിറയുന്നൂ.

എണ്ണപ്പെട്ട ഒരോ നിശ്വാസത്തിലും കുതിരക്കുതിപ്പുകൾ

നീറുകയാണു നിലാവേ…,

ഞാനധിക നേരമില്ലിനി നിന്നോട് സംസാരിപ്പാൻ.

കേഴുകയാണു പൂക്കളെ….,

നിൻ മധുനുകരുവാനീ അധരങ്ങൾക്കിനിയാവില്ലല്ലോ.

ആവർത്തനങ്ങളുടെ ക്രമമില്ലാ തുടർച്ചയും, ഉത്തരമില്ലാത്തൊരായിരം കടങ്കഥയുമായ് പുറത്തു രാത്രി കാത്തു നിൽക്കുകയാവാം.

നമ്മൾ പരസ്പരമീ മുറിക്കുള്ളിലൊന്നായവർ

പിരിയാം നമുക്കിനി

വിട തരിക നീ. 😢


Pic credit: https://images.app.goo.gl/52hokKET4hoXarnaA

കാത്തിരിപ്പ്.

നെയ്തുകൂട്ടിയ കിനാവി൯ കൂട്ടിലായ്- കാത്തിരിപ്പാണു ഞാ൯ പൂന്തെന്നലേ ദുസ്സഹമെന്നാകിലും,

കാക്കാതെ വയ്യിന്നു നിന്നെ…..

നിൻ തലോടലും സ്നേഹവാത്സല്യമൊഴികളും-കഴിഞ്ഞുപോയ വസന്തത്തിൻ ഓ൪മ്മകളായ് എന്നെ പുണരവേ അസഹ്യമെന്നാകിലും,

ഓർക്കാതെ വയ്യിന്നു നിന്നെ……

Sunshine Blogger Award

Hi everyone – great news!

I was recently nominated for the Sunshine Blogger Award by Nancy from https://nancynelsss.wordpress.com/.

So, what is the Sunshine Blogger Award?

The Sunshine Blogger Award is given by bloggers to bloggers who inspire positivity and creativity in the blogging community .

Thank you so much Nancy for this nomination. Nancy’s blog brings a fresh perspective to my life. Before going any further, take the time right now to check out lifestyle blogs . I am sure you will love it.

Rules are Rules 😊 Here are the rules for Sunshine Blogger Award,

Here are the questions Nancy selected for me:

1. Suggest any books that you want me to read?

The Fault in our Stars by John Green, the story is a different sort of love story. Must read if you love romantic novels, it has unique charecters, but is heartbreaking (especially at the end!). I highly recomend this and ‘The Sun is Also a Star’, ‘Five Feet Apart’,and ‘PaperTowns’. These books are a combination of jokes, emotions, love, and life, all rolled into a novel.

I am a malayalee.. If you love to read malayalam books please inform me on the comment box…, I can suggest you more.😀

2. How to pass your time?

I love to do crafting, reading, writing, dancing, playing violine and so on.

Due to lockdown, these are the main time passes.😁

3. How to motivate yourself ?

By talking to myself or,

There are many quotes of great personalities on the wall of my room. When i feel disappointed, I just read it with full confidence.😎

4. Your favorite food ?

Chicken Biriyani, then mostly my mom’s dishes.

5. Sunriser or owl ?

It depends on my mood, I love to read and write at night without any distractions.

But mostly I spend my day time with others. So, Sunriser.

6. Series that you would recommend ?

I don’t know,

I don’t see any series consistently.

7. Favorite song right now ?

My all time favorite is “manassin madiyile” from the movie ‘manathe vellitheru’

It is an old malayalam song. It is a type of lullaby. I would love to hear my boyfriend sing it for me in every night before going to bed.😝

8. How is your life going right now ?

I Completed my B.com studies and waiting for the results. Because of the epidemic, our places are completely locked. So I have really boring days at home.

9. Favorite movie you recommend ?

‘Devadoothan’ – a malayalam mystery horror film directed by sibi Malayil.

‘Life is Beautiful’ – malayalam drama film written, directed and produced by Fazil.

10. What you want to be in future?

Actually, I don’t know yet.

I wanted to be a teacher until I was 10 years old. When I was 15, I wanted to be an engineer. After my plus two, when I was joined B.com, I wanted to be a business women. Now I am 21, and have no aspirations or expectations for the future.

currently I wish to continue my studies. 😀

11. Express your personality?

I’m a very talktive person. I love to do innovative things.. Simply said- creative, friendly, caring, sensitive, Dynamic etc etc etc….

MY NOMINEES :

1. https://thethings2read.wordpress.com/ (wish to read your answers in our native language. I hope thats more fun😁)

2. http://lucysworks.com/

3. https://hopesillusion.wordpress.com/
4. https://aswinisreejithwrites.wordpress.com/

5.https://abhinthulasidas.home.blog/

6. https://skdwriting.wordpress.com

7. https://oneintrovert1.wordpress.com

8. https://www.shadawss.com/

9. http://daneelyunus.com/

10. http://lessonoflife.art.blog/

11. https://krishnapriya22013.wordpress.com/

(Your all are my favorite bloggers, I find some special time to read your writings. )

and whoever else wants to participate can!

Dear bloggers,

Here are my questions for you:

1. What is the best advice you have for someone starting a blog?

2. What is the greatest risk you have taken?

3. What is a book, movie or quote that has changed your life?

4. If a day had 25 hours in it, what would you do with the extra 1 hour?

5. Give us three random facts about yourself ?

6. If you could be an author of a published book which book/author would it be?

7. Which is your favourite cartoon character ?

8. What is the main message you hope your blog coveys to its readers ?

9. Who would you most like to interview for a blog post? And Why?

10. What do you see as the most meaningful achievement of your life?

11. What was your reaction to being nominated for the Sunshine Blogger Award ?

I would love to read all your answers and get to know you better.😄

“How Can I Be Positive Everytime?”

One day my younger brother asked :

“How can I be positive every time?”

Our father reponded :

“Not be human…

Because no human can be positive all the time.”

It is impossible for any human to achieve a state of positivity 100% of the time.

And so, the goal should not be to achieve a state of perfection..

Because that doesn’t exist.

Instead…

The goal should be to GROW

To do the daily self-work that creates Your best self.

The best version of you.

And in that daily self-work you will find clarity.

In that daily self-work you will find intention.

And absolutely, in that daily self-work you will bring out more positivity every day.

It will not happen overnight, No great change happens that much fast.

There will be setbacks,

negative moments, negative reactions,

Some old negative patterns will come up.

But, if you are committed to continue working on yourself every day,

Those negative moments will not last.

They will become less and less frequent and less and less meaningful.

because what comes out, is always what is inside…

And if what is inside you is mainly positive, then what will comes out is mainly positive.

So, feed yourself with that positivity and intention everyday.

Commit to feed yourself that positivity with the same importance you give food or water.

The food is fuel for your physical body, and the self-work is fuel for your soul.. Feed both every single day for a truly strong life.

#Be Positive😁

സുഖം? പരമസുഖം.

Income Tax പരീക്ഷാ ദിവസം.

മൂന്നു മൂന്നര കിലോ ഭാരം വരുന്ന പുസ്തകം, ഒട്ടും തന്നെ പുതുമ ചോരാതെ സൂക്ഷിച്ചുവെച്ച്…, തലേ ദിവസം കിട്ടിയ സിലബസ്സിനനുസൃതം ഞാൻ തുറന്നു നോക്കി.

ആഴക്കടലിൽ സ്രാവിനെ പിടിക്കാൻ വലവിരിച്ച് ഒടുവിൽ കയ്യിൽ കിട്ടിയ രണ്ടുമൂന്ന് നത്തോലിക്കുഞ്ഞുമായ് മടങ്ങേണ്ടി വന്നൊരു മുക്കുവനെപ്പോലെ, കിട്ടിയതെന്തൊക്കെയോ വാരിയെടുത്ത് exam hall ലക്ഷ്യമാക്കി നടന്നു.

നമുക്കൊന്നും അറിയില്ല എന്ന് സ്വയം അറിയാമെങ്കിലും അതിന്റെതായ യാതൊരു അഹങ്കാരവും മുഖത്ത് പ്രകടമാകാതിരിക്കാൻ ആദ്യമായ് കണ്ടൊരാ invigilator ക്കു മുന്നിൽ വിതറിയ build up ചില്ലറയല്ലായിരുന്നു.

നിറപുഞ്ചിരിയോടെ ടീച്ചറുടെ കയ്യിൽ നിന്നും ചോദ്യകലാസ്സു വാങ്ങി, A Part – ലെ ആദ്യ പത്തു ചോദ്യം വായിച്ചു തീരുംമുന്നേ തന്നെ പരീക്ഷയുടെ ഉപജ്ഞാതാവിനെ പലകുറി സ്മരിച്ച് പല്ലുകൂട്ടി തിരുമേണ്ടതായി വന്നു.

“പാവം ഹെൻറി അങ്കിളുണ്ടോ(Henry Fischel) ഇതൊക്കെ അറിയുന്നൂ.”

എന്നാൽ B Part-ൽ ഒളിഞ്ഞു കിടന്ന പതിമൂന്നാമത്തെ ചോദ്യം എന്നെ വല്ലാതങ്ങു പിടിച്ചുലച്ചു.

ഈ കൊറോണാകാലത്ത് hand Sanitizer ഉം മാസ്ക്കുമായി പരീക്ഷാ ഹാളിൽ എത്തിയ കുട്ടികളോട് മാനുഷികപരിഗണനയോടു കൂടി യൂണിവേർസിറ്റി ചോദിച്ചൊരു ചോദ്യമുണ്ട്.

”സുഖം?”

പിന്നങ്ങോട്ട് ഇത്രയും കനിവുള്ള യൂണിവേർസിറ്റിക്ക് വിജയശതമാനം കൂട്ടിക്കൊടുക്കാനുള്ള പരക്കംപാച്ചിലിൽ ആയിരുന്നു.😘

അവസാന നിമിഷം വാരിയെടുത്ത നത്തോലി കുഞ്ഞുങ്ങൾ എല്ലാം എന്നെ ചതിച്ചു.😢

എന്നിട്ടും ,ഞാൻ തോറ്റാലും എന്റെ യൂണിവേർസിറ്റി തോറ്റൂടാ എന്നോർത്ത് പത്ത് ഇരുപത്തി രണ്ട് പേപ്പർ വെച്ചങ്ങുകാച്ചി..

ഞാൻ മേടിച്ച പേപ്പറിന്റെ എണ്ണവും എഴുത്തിന്റെ സ്പീടും കണക്കിലെടുത്താവണം മുന്നിലിരുന്ന പഠിപ്പിസ്റ്റ് പല കുറി എന്നെ നോക്കി, “എന്തുവാടേ ” എന്നർത്ഥത്തിൽ കൈമലർത്തി.

“ഹും.,അവളുണ്ടോ അറിയുന്നു എനിക്ക് യൂണിവേർസിറ്റിയോടുള്ള കടപ്പാട്.”

നിറഞ്ഞ സംതൃപ്തിയോടെ ഹാളു വിട്ടു പുറത്തു വന്നപ്പോഴുണ്ട് പലരും പരസ്പരം പിറുപിറുക്കുന്നു…

”ജയിക്കൂല ”

വേറേതു പേപ്പറിനു പൊട്ടിയാലും ഈ ഒരെണ്ണം ജയിച്ചേ തീരൂ എന്നോക്കെ വീരവാദം പറഞ്ഞെങ്കിലും,

പേപ്പറൊന്നിന് ഒന്നെന്ന കണക്കിലെങ്കിലും മാർക്കിടാൻ ടീച്ചർക്കു തോന്നിയാ മതിയാർന്നൂ.😯

തിരിച്ചു വീടെത്തി ഗൂഗിളിനോട് ഇതേ സുഖ വിവരം അന്വേഷിച്ചപ്പോൾ അറിയാൻ കഴിഞ്ഞു, അത് Income Tax Return file ചെയ്യാനുള്ളൊരു form ആണെന്ന്.

അന്നേരത്തെ ആവേശത്തിനു പുറത്ത് എഴുതി കൂട്ടിയതൊന്നും ഓർമ്മയില്ലങ്കിലും…,

“എന്റെ പേപ്പറു നോക്കുന്ന ടീച്ചറെ കാത്തോണേ ദേവ്യേ……….”

എന്ന പ്രാർത്ഥനയോടെ നിർത്തട്ടെ

നന്ദി നമസ്കാരം.😁

Depression. (Part-9)

(Before you read this, check out the previous parts)

How to help a depressed person?

(continues…..)

Things not to do

1. Don’t take things personally

Your friend’s depression isn’t your fault, just as it’s not their fault.

Try not let it get to you if they seem to lash out at you in anger or frustration, keep canceling plans, or don’t want to do much of anything.

You mught, at some point, need a break from your friend. It’s okay to take space for yourself if you feel emotionally drained, but it’s also important to avoid blaming your friend or saying things that might contribute to their negative feelings.

Instead, consider talking to a therapist or other supportive person about how you feel.

2. Don’t try to fix them

Depression is a serious mental health conditiob that requires professional treatment.

It can be hard to understand exactly what depression feels like if you’ve never experienced it. But it isn’t something that can be cured wirh a few well intentioned phrases like, “You should be grateful for the good things in your life” or “Just stop thinking about sad things”.

You can encourage positivity (tough your friend may not respond) by reminding them or things you like about them– especially when it seems like they only have negative things to say.

Positive support can let your friend know they do really matter to you.

3. Don’t give advice

You might want to help by offering advice, like gettinh more exercise or eating a healthy diet. But even if it’s good advicd, your friend may not want to hear it at the moment.

There may come time when your friend wants to find out what foods may help with depression or how exercise can relieve symptoms. Until then, though, it may be best to stick empathetic listening and avoid offering advice until asked.

4. Don’t minimise or compare their experience

If your friend talks about their depression, you might want to say things like, “I understand,” or “We’ve all been there.” But if you’ve never dealt with depression yourself, this can minimize their feelings.

Depression goes beyond simply feeling sad or low. Sadness usually passes fairly quickly, while depression can linger and affect mood, relationships, work, school, and all other aspects of life for months or even years.

Comparing what they’re going through to someone else’s troubles or saying things like, “But things could be so much worse,” generally doesn’t help.

Your friend’s pain is what’s real to them right now — and validating that pain is what may help them most.

Say something like, “I can’t imagine how hard that is to deal with. I know I can’t make you feel better, but just remember you aren’t alone.”


Here we are moving to the end,

Patients, who live with depression, and their family and friends, have enormous challenges to overcome. Primary care physicians can provide compassionate care, important education, psychiatric monitoring, social support, reassurance, and advocacy for these patients and their loved ones.

The take-home message with regard to self-diagnosis and self-treatment is that if you pursue the self-help route without the aide and assistance of a professional helper, take care to do your homework first. Consider how severely your issues or problems impact your safety, the safety of others, your own functioning and your peace of mind. Consider also how complex your problems may be and whether or not you have a reasonable chance of appropriately assessing and addressing those problems successfully. If you have any doubts at all as to your ability to figure out and treat your problems on your own, seek the help of a professional.

A surprising number of people will not seek professional help even when it is the right thing to do because they do not like the idea that they require help to manage their issues. If you think seeking help is a weakness, and that only ‘weaklings’ ever consult professionals, you’ll need to decide whether your macho attitude (for that is what that attitude is, regardless of whether you are a man or a woman) is helping or hindering your progress in solving your problems and issues. If your attitude is getting in the way of your growth and health, then you have to decide whether or not it is time to change your attitude. If in your careful estimation self-help will work for you then pursue self-help with determination. First, however, take the necessary time to understand your issues, and explore all of your alternatives for self-help. Avoid risky, extreme, or un-proven methods and ‘solutions’ that might endanger you or others (if in doubt, consult with a professional). If, however, you’ve thought it through and have decided that self-help isn’t likely to work for you at this time, then seek out professional assistance now. Don’t stand in your own way by avoiding professional assistance.

For getting more informations…,

Visit

https://www.healthline.com/health/depression.

https://www.nimh.nih.gov/health/publications/depression/index.shtmlhttps://www.nimh.nih.gov/health/publications/depression/index.shtml

Thank you.


The End.

Depression. (part-8)

(Before you read this, check out the previous parts)

Ask for medical help before its getting too late.

When to get professional help for depression

If you’ve taken self self-help steps and made positive lifestyle changes and still find your depression getting worse, seek professional help. Needing addittional help doesn’t mean you’re weak.

Sometimes the negative thinking in depression can make you feel like you’re a lost cause, but depression can be treated and you can feel better!

Don’t forget about these self-helf tips, though. Even if you are receiving professional help, these tips (mentioned in the previous parts) can be part of your treatment plan, speeding your recovery and preventing depression from returning.

Help someone with depression.

Depression is a serious issue, but treatable disorder that affects millions of people, from young to old and from all walks of life. It gets in the way of everyday life, causiong tremendous pain,hurting not just those suffering from it but also impacing everyone around them.

If someone you loved is depressed, you may be exeriencing any number of difficult emotiond. Including helplessness, frustration, anger, fear, guilt, and sadness. These feelings are all normal. It’s not easy dealing with a friend or family member’s depression. And if you neglect your own health, it can become overwhelming.

Your companionship and support can be crucial to your loved one’s recovery. You can help them to cope with depression symptoms, overcome negative thoughts, and regain their energy, optimism, and enjoyment of life.

Start by learning all you can about depression and how to best talk about it with your friend. But as you reach out, don’t forget to look after your own emotional health– you’ll need it to provide the full support your loved one needs.

Here, we’ll go over some things you can do to help as well as a few things to avoid.

Things to do.

1. Listen to them

Keep in mind that your friend may want to talk about what they feel, but they might not want advice.

Engage with your friend by using active listening techniques:

  • Ask questions to get more informations instead of assuming you understand what they mean

  • Validate their feelings. You might say, ” That sounds really difficult. I’m sorry to hear that.”

  • Show empathy and interest with your body language

Your friend may not feel like talking first time you ask, so it can gelp to continue telling them you care.

Keep asking open questions (without being pushy) and expressing your concern. Try to have conversations in person whenever possible.

2. Help them find support

If your friend seems interestef in counselling, offer to help them review potential therapists. You can help your friend list things to ask potential therapists and things they want to mention in their first session.

Encouraging them and supporting them to make that first appointment can be so helpful if they’re struggling.

3. Support them in continuing therapy

On a bad day, your friend might not feel like leaving the house. Depression can zap energy and increase the desire to self- isolate.

If they say something like, ” I think I’m going to cancel my therapy appointment,” encourage them to stick with it.

You might say, ” Last week you said your session was really productive and you felt a lot better afterward. What if today’s session helps, too?”

The same goes for medication. If your friend wants to stop taking medication because of unpleasant side effects, be supportive, but encourage them to talk to their psychiatrist about switching to a different antidepression or getting off medication entirely.

Abruptly stopping antideppressants without the supervision of a healthcare provider can have serious consequences.

4. Take care of yourself

When you care about someone who is living woth depression, it’s tempting to drop everything to be by their side and support them. It’s not wrong to want to help a friend, but it’s also important to take care of your own needs.

If you put all your energy into supporting your friend, you’ll have very little left for yourself. And if you are feeling burned out or frustrated you won’t be much help to your friend.

  • Set boundaries
  • Practice self-care

5. Learn about depression on your own.

imagine having to educate each person in your life about a mental or physical health issue you’re experiencing– explaining it over and over again. Sounds exhausting, right?

You can talk to your friend about tjeir specific symptoms or how they’re feeling, but avoid asking them to tell you about depression in general terms.

Read up on the symptoms, causes, diagnostic criteria, and treatments on your own.

While people experience depression differently, being familiar with the general symptoms and terminology can help you have more in-depth conversations with your friend.

6. Offer to help with everyday tasks

With depression, day-to-day tadks can feel overwhelming. Things like laundry, grocery, shopping, or paying bills can begin to pile up, making it hard to know where to start. Simply having company can make the work seem less daunting.

7. Be patient

Depression doesn’t have a clear recovery timeline. Expecting your friend to return to their usual self after a few weeks in the therapy won’t help either of you.

8. Stay in touch

Letting your friend know you still care about them as they continue to work through depression can help.

People living with depression may become more withdraen and avoid reaching out, so you may finf yourself doing more work to maintain the friendship. But continuing to be a positive, supportive presence in your friend’s life may make all the difference to them, even if they can’t express that to you at the moment.


To be continued….

അച്ഛനെയാണെനിക്കിഷ്ടം.

എന്നുമെൻ പുസ്തക താളിൽ മയങ്ങുന്ന നന്മതൻ പീലിയാണച്ഛൻ…

കടലാസു തോണിയെ പോലെ൯െ്റ ബാല്യത്തിൽ ഒഴുകുന്നൊരോർമ്മയാണച്ഛൻ…

ഉടലാർന്ന കാരുണ്യമച്ഛൻ..

കൈ വന്ന ഭാഗ്യമാണച്ഛൻ..

അറിയില്ലെനിക്കേതു വാക്കിനാലച്ഛനെ വാഴ്ത്തുമെന്നറിയില്ല..യിന്നും.

എഴുതുമീ സ്നേഹാക്ഷരങ്ങൾക്കുമപ്പുറം

അനുപമ സങ്കൽപ്പമച്ഛൻ

അണയാത്ത ദീപമാണച്ഛൻ

കാണുന്ന ദൈവമാണച്ഛൻ

സത്യം ശിവം സുന്ദരം എന്ന ചിത്രത്തിനു വേണ്ടി ശ്രീ കൈതപ്രം എഴുതി, ശ്രീ ബിജു നാരായണൻ സംഗീത സംവിധാനം നിർവ്വഹിച്ച “സൂര്യനായ്തഴുകി” എന്നു തുടങ്ങുന്ന ഗാനത്തിലെ ഏതാനും വരികളാണിവ….,

ലോക പിതൃദിനമായ ഇന്ന് , സ്വന്തം അച്ഛനെ വർണ്ണിക്കുവാൻ വാക്കുകൾ കടമെടുക്കേണ്ടി വന്നൊരു മകളാണു ഞാൻ. ഇതിലും നല്ല വരികൾ അച്ഛനെന്ന സത്യത്തെ വർണ്ണിക്കുവാൻ എന്റെ പക്കലില്ല എന്നു പറയുന്നതാവും കുറച്ചുകൂടി ഉചിതം.😀

# Happy Father’s Day

Depression. (Part-7)

How to deal with depression.

(continues…)

Tip 3: Get moving

Exercise is a powerful depression fighter-

Research shows that regular exercise can be as effective as medication for relieving depression symptoms. It also prevent relapse once you’re well.To get the most benefit, aim for atleast 30 minutes of exercise per day. This doesn’t have to be all at once – and it’s okay to start small. A 10 minutes walk can improve your mood for two hours.

  • Find exercise that are continuous and rhythmic.
  • Pair up with an exercise partner
  • Take a dog for a walk

Tip 4: Eat healthy,

depression – fighting diet

What you eat has a direct impact on the way you feel. Reduce your intake of foods that can adversely affect your brain and mood, such as caffeine, alcohol, trans fats, and foods with high levels of chemical preservatives or hormones (such as certain meats).

  • Dont skip meals: Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.
  • Minimise sugar and refined carbs: You may crave sugary snacks, baked goods, or comfort foods such as pasta or french fries, but these “feel good” foods quickly lead to a crash in mood and energy. Aim to cut out as much of these foods as possible.
  • Boost your B vitamins: Deficiencies in B vitamins such as folic acid and B-12 can trigger depresdion. So eat more citrus fruit, leafy greens, beans, chicken, and eggs.
  • Boost your mood with foods rich in omega-3 fatty acids: Omega-3 fatty acids plays an impotant role in stabilizing mood. The best sources are fatty fish such as salmon, herring, mackerel, anchovies, sardines, tuna etc.

Tip 5: Get daily dose of sunlight

Sunlight can help boost serotonin levels and improves your mood. Whenever possible, get outside during daylight hours and expose yourself to the sun for at least 15 minutes a day.

  • Take a walk on your lunch break, have your coffee outside. Enjoy a meal, or spend time gardening.
  • Double up on the benefits of sunlight by exercising outside. Try hiking, walking in a local park, or playing golf or tennis with a friend.
  • Increase the amount of natural light in your home and workplace by opening blinds and drapes and sitting near windows.

Tip 6: Challenging negative thinking

Do you feel like you’re powerless or weak? That bad things happen and there’s not much you can do about it? That your situation is hopeless?Depression puts a negative spin on everything, including the ways you see yourself and your expectations for the future.When these types of thoughts overwhelm you, it’s important to remember that this is a symptom of your depression and these irrational, pessimistic attitudes ( known as cognitive distortions) aren’t realitic. When you really examine them they don’t hold up. But even so, they can be tough to give up. You can’t break out of this pessimistic mind frame by telling yourself to “just think poditive.” Often, it’s part of a lifelong pattern of thinking that’s become so automatic you’rr not even completely aware of it. Rather, the tricks is to identify the type of negative thoughts that are fueling your depression, and replace them with a more balanced way of thinking.

Negative, unrealistic ways of thinking that fuel depression

  • All- or-nothing thinking:- Looking at things in black-or-white categories. With no middle ground

(“if everything is not perfect. I’m total failure”.)

  • Overgeneralization:- Generalizing from a dingke negative experiences, expecting it to hold true forever.

( “I had a bad date. I’ll never find anyone”.)

  • The mental filter:- Ignoring positive events and focusing on the negative. Noticing the one thing that went right.
  • ( “I got the last question on the test wrong. I’m an idiot”.)
  • Diminishing the positive:- Coming up with reasons why positive events don’t count.

(“She said she had a good time on our date, but I think she was just being nice”.)

  • Jumping to conclosions:- Making negative interpretations without actual evidence. You act like a mind reader (“He must think I’m pathetic”) or a fortune teller (“I’ll be stuck in this dead-end job forever.”)
  • Emotional reasoning:- Believing that the way you feel reflects reality

(“I feel like such a loser. Everyone must be laughing at me!”)

  • ‘Should’s and should-nots’:- Holding yourself to a strict list of what you should and shouldn’t do, and beating yourself up if you don’t live up to your rules.
  • (“I should never have interviewed for that job. I’m an idiot fot thinking I could get it.”)
  • Labelling:- Classifyinh yourself based on mistakes and perceived shortcomings

(I’m a failure , an idiot, a loser.”)

Put your thoughts on the witness stand

Once you identify the destructive thoughts pattern that contribute to your depression, you can start to challenge them with questions such as:

  • “What is the evidence that this thought is true? Not true?
  • “What would I tell a friend who had this thought?”
  • “Is there another way of looking at the situation or an alternate explanation?”
  • “How might I look at this situation if I didn’t have depression?”

As you cross examine your negative thoughts, you may be surprised at how quickly they crumble. In this process, you’ll develop a more balanced perspective and help to relieve your depression.

pic credit:- https://unsplash.com/photos/XWrJ1matxg0


To be continued…..