The Diagnostic Statistical Manual of Mental Disorders (DSM) identifies specific signs and symptoms required to diagnose a major depressive disorder. However, there are many faces to depression, and one should not wait to meet all the criteria from the DSM to get help.

Helpless and hopeless thoughts can consume us. They can take over all other thoughts. Thoughts may help us complete daily tasks, engage in positive relationships and participate in physical activity. Our negative thoughts and feelings about ourselves will inhibit positive self-development and growth.

How do we get out of these depressive thoughts? How is it possible to start believing in ourselves again? We may assume that no one will understand and have the same thoughts. We may even think we are very hard on ourselves or that we shouldn’t be feeling depressed because other people have it so much “worse” than we do.

Depressive thoughts and self-doubt have or will run through ALL of our minds. We question whether we will be successful, whether we will be good parents, or whether we will be good partners. Sometimes these questions lead us to not believe in ourselves and our capabilities.

With intentional cognitive effort, we have the ability to change our thoughts, which will thus change our feelings, and eventually will allow us to complete daily tasks, engage in positive relationships, and/or participate in physical activity again.

Intentional cognitive effort first requires us to take a look at the negative thoughts that we succumb to. Then we discover the underlying explanations to these thoughts (i.e., when did these thoughts first appear to us?). With an understanding of where our thoughts come from, we can successfully change them into encouraging, motivating and positive patterns of thinking.

Depression doesn’t have to be in control of our lives. Once we have discovered the combination of solutions that works best for us, we can experience an increased energy, concentration, motivation and excitement for life. This video covers non pharmacological advice to help us begin towards getting up and out of depression.