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Coping with Common Problems
Depression can disturb the body's "clock" and sleeping schedule. When the clock is disrupted, the body cannot tell when it is time for sleep.
Some common complaints include:
Problems with sleep can result in feeling sluggish and fatigued. A regular sleep schedule is an important way to resolve abnormal sleep patterns.
Gain more control over sleep by using the following tips:
Putting things off
Do you have trouble getting motivated to do something? Do you think and worry about the things you know you should be doing, but then cannot get yourself to do anything about it? Putting things off can be a problem for people who are depressed.
Here are a few questions you can ask yourself to see if you tend to put things off:
Sometimes people who put things off say they are waiting to be motivated. They say: "I will just wait until I feel really motivated, then I am sure I will do it. When the time is right, I will do it." It seems like this might be a reasonable suggestion. However, often we have to act before the motivation sets in. As this illustration demonstrates, many times the action has to come first.
ACTION --> MOTIVATION --> MORE ACTION
As you realize that you are actually accomplishing something instead of just fretting about the fact that you are not doing anything, you will begin to feel relief! Before you know it, you will feel some motivation and think: "I am doing this! I cannot believe it. If I keep going, I will be done sooner than I ever expected. I think I will keep going." Every time you act you may not feel this way, but the times you do will encourage you to try again when you are not motivated.
Keep in mind that people who put things off are not lazy. Often, they are too hard on themselves - they are perfectionists - and it is difficult for themselves to start something that they feel they may not be able to do perfectly. Perhaps they could do the job very well, but the fear of failure prevents them from doing so.
Do you find that you have been feeling irritable lately? When someone asks you a simple question do you fly off the handle? Do you find yourself feeling very upset about situations that would not have bothered you in the past?
If you find yourself feeling often irritable, there is probably something happening in your life that you are not addressing. Often irritability expresses itself in situations that have nothing to do with the real reason you are upset.
After a situation where you were feeling irritable, try to analyze the circumstances and discover what really was bothering you. What else has been going on in your life? You could use the Frame of Mind chart (PDF format, 7k) to reframe your thoughts to understand the true reason for your upset.
Exercise can help depression
Exercise can be beneficial to everyone, regardless of his or her physical condition. Exercise, even taking a short walk or doing a few stretches, improves mood. Exercise also increases blood levels of the body's natural painkillers called endorphins and affects the same chemicals in the brain as antidepressant medications. Before exercising, check with your doctor/nurse about what kinds of exercise are appropriate and safe for you.
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