Acceptance Commitment therapy – accept your life and commit to positive actions
One of the traps of depression and anxiety is getting caught up in the negative thoughts generated in your mind and then spiralling down further into a deeper hole.
In order to overcome depression and anxiety you must learn to do the following:
- Accept that depression and anxiety is part of your life, just like any other. It is another experience, albeit a shitty one.
- It is OK to feel bad, sad, depressed… They are all important emotions you need to experience, and they all come and go.
- Know that with time, like everything in this world the depression and anxiety will pass.
- Learn that the bad thoughts and feelings aren’t real. They merely come, show themselves to you and disappear. Let the thoughts just be what they are…. some random expression of your brain.
- Learn that you are not any less a person just because you are having an episode of depression or anxiety. People will be there for you!
- Don’t give any deliberate effort to analysing the thoughts. Just let them come and go freely, unless the thought is particularly good… then you can dwell on it all you want.
- Work out what you want from life…. Visualise, how do you want your life to look. Create some goals! Work out what you truly value in your life.
- The most important step! Take positive action… Especially when your mind is giving you hell.
- No matter how small the positive action is, it effectively punches depression and anxiety in the nuts
- Think about something you can do in line with your value system and just do it!… This can be as trivial as cleaning your kitchen, drawing a picture or ringing a relative, catching up with a friend or going for a walk.
- If you can keep taking positive actions in line with your value system, despite depression and anxiety toying with you you will grow stronger and more resilient and more capable than you ever imagined, and the depression and anxiety will dissolve like a bad dream.
Dr Russ Harris presents a very important truth about “feelings”