Self Psychotherapy for Dealing with Depression

Self Psychotherapy for Dealing with Depression

Cognitive restructuring can be done as part of self psychotherapy since it is very important for treating depression. This is because it helps a person discard wrong thoughts (cognitive distortions) like the following, which contribute to feelings of depression:

Shoulds and Should Nots

This wrong thinking pattern causes a person to hold themselves to a set of strict rules of what they must and must not do. Failure to keep those strict rules results in feeling guilty.

For example, they can think, "I am a total failure because I did not exercise as I should."

To correct this wrong thinking pattern they can think, "I could exercise every day" instead of "I should exercise every day".

All or Nothing

This wrong thinking pattern causes a person to look at situations as either black or white without any grey areas. 

For example, they can think, "I am a total failure because I am still overweight."

To correct this wrong thinking pattern they can think, "Although I am still overweight, I have lost 10 pounds."

Emotional Reasoning

This wrong thinking pattern causes a person to conclude that their feelings are their reality.

For example, they can think, "I am a total failure because I feel like a total failure."

To correct this wrong thinking pattern they can think, "Even though I feel like a failure, I am not a failure because I have succeeded in several things.' 

Mental Filter

This wrong thinking pattern causes a person to magnify the negatives while ignoring the positives.

For example, they can think, "I am a total failure because I made several pronunciation errors while giving that speech."

To correct this wrong thinking pattern they can think, "Even though I made a few pronunciation errors, I finished giving the speech and I was applauded for it.' 

Personalization

This wrong thinking pattern causes a person to blame themselves as the cause of an external event for which they do not control.

For example, they can think, "The teacher chastised the class because of me."

To correct this wrong thinking pattern they can think, "I do not know why the teacher chastised the class because I have not done those things.' 

To learn more read Dealing with Depression Holistically which teaches how to treat depression naturally with:

* Aromatherapy

* Art therapy

* Christian Bible therapy

* Chromotherapy

* Dance therapy

* Diet therapy

* Eco-therapy

* Exercise therapy

* Herbal therapy

* Home decor therapy

* Music therapy

* Phototherapy

* Relaxation therapy

* Self-Care therapy

* Self-Psychotherapy

* Social therapy

* Talk therapy

* Vitamin therapy

* Writing therapy