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Psychologist Online Free Consultation, Colombo (2025)

22/01/2024

Our Mantra for this year should be

" I TAKE BACK MY POWER AND ENERGY FROM ANYONE OR ANYTHING THAT I HAVE GIVEN IT TO "

03/01/2022

How to know if you have Depression?
Self testing.

If you see the signs, you can act to break the cycle and help yourself to recover more quickly.

💛How do you know if you’re depressed?
Answer these questions:

💛Do you frequently feel sad or depressed?

💛Do you wonder why you feel sad or discouraged — even when there’s no good reason?

💛Does it seem like nothing is very interesting or enjoyable?

💛When something negative happens, does your mind replay it over and over like a broken record?
Does every criticism feel huge; every compliment feel tiny?

💛Do you find yourself avoiding people or places that you used to enjoy?

💛Do you find that you have no energy and everything feels like an effort?

💛Has it seemed impossible to get a good night’s sleep?

Did you say “Yes” to majority of these questions or do you think you may have depression?

If so, consider talking with a health care provider who can help you understand your symptoms, check if you are experiencing depression, and review treatment options that are best for you based on your symptoms.

Therapies that have helped millions of people with depression include self-care treatments, individual or group therapy, and medications.
There is help.
You don’t have to do this alone.
You can break the cycle of depression and feel better.

03/01/2022

How to cope when you loose someone?

16/08/2021

*12 Ways to Not Cheat on Your Partner in a Relationship*

How do you stop yourself from cheating on your partner in a relationship?
If you really love your boyfriend, girlfriend, husband or wife, you must not do anything that will break your partner’s heart and ruin your relationship with them.
Besides, even if you don’t really love your partner, as long as you’re in a relationship with them, you don’t have any right to cheat on them and cause someone a broken heart.

Whatever kind of relationship you have, you are bound to fulfill your promise of loyalty and faithfulness to your partner.
Here are 12 ways to help you NOT cheat in your relationship and keep it intact.

1. Live in spirit.❤

Cheating is a desire of your flesh. To prevent or stop yourself from fulfilling this worldly desire, be a more spiritual person. Prioritize the unseen things that last forever, such as love, faithfulness, kindness, truth, and honor. Reject the destructive desires of your physical nature that only provide short-term pleasures, like flirtation, infidelity, and adultery.

2. Stop cheating right from your eyes.❤

The eye is the lamp of the body and the window to your soul. Do not let cheating enter into your eyes and then corrupt your mind, heart, and soul later. In other words, if you already have a wife or a girlfriend, don’t stare maliciously at other women, whether they are in a magazine, on television, on the Internet, or right in front of you.

“The eye is the lamp of the body. If your eyes are healthy, your whole body will be full of light. But if your eyes are unhealthy, your whole body will be full of darkness. If then the light within you is darkness, how great is that darkness!“ – Matthew 6:22-23 NIV

3. Never ever try it.❤

Cheating is like any other sin – they are addicting. If you have never committed cheating in your life, better not try it even just a little. This is because once you have tasted it, you will find it hard to not crave for more. Hence, have a strong conviction to maintain your soul’s cleanliness and do not try cheating even just once.

4. Develop self-control.❤

Develop self-discipline in your life as a whole. Learn how to control yourself to avoid drunkenness, gluttony, laziness, and other bad practices no matter how serious or not they are. If you can’t even control yourself to avoid a bottle of beer or a single stick of cigarette, then how much more the urge to cheat on your partner which is a more powerful temptation?

5. Be with family or friends who will help you avoid cheating.❤

Instead of spending time with people who might bring you to temptation, enjoy time with your family and trusted friends who will keep you away from them. Don’t go alone when you are meeting someone, especially if they pose a threat. If your partner is not available, let your best friend or sibling accompany you to make sure you will not fall into temptation.

6. Know that you will gain nothing from cheating.❤

Have a clear view of the future. Realize that you will never gain anything from cheating but a short-term pleasure. Your partner’s heart will be broken. Your children will suffer. Your family will be ruined. Your dignity will be destroyed. You will definitely lose from such action.

7. Be honest and open with your partner.❤

As the saying goes, the truth will set you free. Therefore, preserve and enjoy your freedom by not creating any secret. Don’t create something that will make you lie or break your partner’s trust. Always be honest and open with your boyfriend, girlfriend or spouse. If you have a problem or complaint with them, tell them honestly so you can talk this about and solve the issue.

8. Always wear your symbol of commitment to your relationship.❤

Always wear your wedding ring or any object that will remind you and other people that you’re already committed in a relationship. This will bring a message to anyone that you honor your marriage or partnership and you will not entertain any outside party in your relationship.

9. Love yourself.❤

Learn to love yourself. Stay away from things that will destroy you. Extramarital affairs or adultery could give you sexually transmitted diseases (STDs). Binge drinking at nightclubs will also make you sick. Not only that you will destruct your physical body, but you will also destroy your honor and dignity. Give some respect and love for yourself!

10. Realize that there are still many people who don’t cheat.❤

If you think it’s just okay or normal to cheat because a lot of people do it nowadays, you’ve got it wrong. It’s never okay to cheat and break your partner’s heart. Committing adultery is not also normal – it could even land you in jail. Be aware that there are still many people who are faithful and loyal to their own partner. And they don’t even brag it on the Internet or social media.

11. Find a better solution.❤

If you’re not satisfied with your partner or not happy with your relationship, remember that cheating is not a solution to your problem. Fidelity and adultery will only make your problem worse. If you think that your partner is not giving you importance, tell them honestly what you feel. Cheating may get your partner’s attention. But will it make you a more valuable person?

12. Love your partner truly.❤

Finally, the best solution to prevent or stop yourself from cheating is to truly love your partner. True love is loving without expecting love in return. It also transforms you into a better person who is kind, patient, trustworthy, humble, truthful, respectful, and faithful so you will never ever cheat and hurt your partner. Moreover, if you really love your partner, you will bring him or her closer to God.

Final thoughts

You cannot serve both love and infidelity – you have to choose only one. You can reject cheating and enjoy your relationship with your partner or you can cheat and break your relationship and your partner’s heart. You cannot enjoy them both. Therefore, make the right choice. Do the right actions. And to light up your heart, mind, and soul, always remember to “Do everything in love.” – 1 Corinthians 16:14.

05/07/2021

10 Foods To Eat Everyday To Beat Depression

1. Dark Leafy Greens: A Nutrient-Dense Inflammation Fighter

If you were to choose the healthiest food of all, the most nutrient-dense item available to us to eat, it would be dark, leafy greens, no contest. Spinach. Kale. Swiss chard. Greens are the first of the G-BOMBS (greens, beans, onions, mushrooms, berries, seeds).

2. Walnuts: Rich in Mood-Boosting Omega-3 Fatty Acids

Walnuts are one of the richest plant sources of omega-3 fatty acids, and numerous studies have demonstrated how omega-3 fatty acids support brain function and reduce depression symptoms. A study published in the British Journal of Psychiatry is especially interesting. The lead authors ask the question, Why is the vast part biological research — from genetics to psychopharmacology — concentrated on neurotransmitters, when the mammalian brain is approximately 80 percent fat (lipids), and there is a growing body of research demonstrating the critical role of lipids in brain functioning? What’s more, the shift in the Western diet away from these necessary omega-3 fatty acids over the last century parallels the large rise in psychiatric disorders in that time.

3. Avocado: Its Oleic Acid Gives You Brainpower

I eat a whole one every day in my salad for lunch. Avocados are power foods because, again, they contain healthy fat that your brain needs in order to run smoothly. Three-fourths of the calories of an avocado are from fat, mostly monounsaturated fat, in the form of oleic acid. An average avocado also contains 4 grams of protein, higher than other fruits, and is filled with vitamin K, different kinds of vitamin B (B9, B6, and B5), vitamin C, and vitamin E12. Finally, they are low in sugar and high in dietary fiber, containing about 11 grams each.

4. Berries: Full of Cell-Repairing Antioxidants

Blueberries, raspberries, strawberries, and blackberries are some of the highest antioxidant foods available to us. I try to have a variety for breakfast in the morning. In a study published in the Journal of Nutritional and Environmental Medicine, patients were treated for two years with antioxidants or placebos. After two years those who were treated with antioxidants had a significantly lower depression score. Antioxidants are like DNA repairmen. They go around fixing your cells and preventing them from getting cancer and other illnesses.

5. Mushrooms: Helpful Tools to Lower Blood Sugar

Here are two good reasons why mushrooms are good for your mental health. First, their chemical properties oppose insulin, which helps lower blood sugar levels, evening out your mood. They also are like a probiotic in that they promote healthy gut bacteria. And since the nerve cells in our gut manufacture 80 to 90 percent of our body’s serotonin — the critical neurotransmitter that keeps us sane — we can’t afford to not pay attention to our intestinal health.

6. Onions: Layered With Cancer-Fighting Allium

You won’t find this item on most lists of mood foods. However, it’s included in Dr. Fuhrman’s G-BOMBS because onions and all allium vegetables (garlic, leeks, chives, shallots, and spring onions) have been associated with a decreased risk of several cancers.

“Eating onions and garlic frequently is associated with a reduced risk of cancers of the digestive tract,” explains Fuhrman. “These vegetables also contain high concentrations of anti-inflammatory flavonoid antioxidants that contribute to their anticancer properties.” Again, if you consider the relationship between your digestive tract and your brain, it is understandable why a food that can prevent cancers of the gut would also benefit your mood.

7. Tomatoes: Packed With Depression Fighters

I try to eat at least six baby tomatoes in my salad each day for lunch because tomatoes contain lots of folic acid and alpha-lipoic acid, both of which are good for fighting depression. According to research published in the Journal of Psychiatry and Neuroscience, many studies show an elevated incidence of folate deficiency in patients with depression. In most of the studies, about one-third of depression patients were deficient in folate.

MOST HELPFUL

A High-Fiber Diet May Help Lower Depression Risk

Folic acid can prevent an excess of homocysteine — which restricts the production of important neurotransmitters like serotonin, dopamine, and norepinephrine — from forming in the body. Alpha-lipoic acid keeps coming up as I read more about nutrition and the brain, so I have begun to take it as a supplement, as well. It helps the body convert glucose into energy, and therefore stabilizes mood.

8. Beans: Satisfyingly High in Mood-Stabilizing Fiber

“Beans, beans, good for the heart. The more you eat, the more you ... smile.” They make the G-BOMB list because they can act as anti-diabetes and weight-loss foods. They are good for my mood because my body (and every body) digests them slowly, which stabilizes blood sugar levels. Any food that assists me in evening out my blood sugar levels is my friend. They are the one starch that I allow myself, so on top of a salad, they help mitigate my craving for bread and other processed grains.

9. Seeds: Small but Mighty Sources of Omega-3s

Flaxseeds, h**p seeds, and chia seeds are especially good for your mood because they are rich in omega-3 fatty acids. Fuhrman writes, “Not only do seeds add their own spectrum of unique disease-fighting substances to the dietary landscape, but the fat in seeds increases the absorption of protective nutrients in vegetables eaten at the same meal.”

10. Apples: Ripe With Antioxidants and Fiber

An apple a day could — if eaten with the rest of these foods — keep the psychiatrist away, at least for stretches of time. Like berries, apples are high in antioxidants, which can help to prevent and repair oxidation damage and inflammation on the cellular level. They are also full of soluble fiber, which balances blood sugar swings.

18/04/2021

How to Live Alone Happily without feeling lonely.

More and more people are living alone today.There are lots of advantages to living alone--no one to fight for the remote, no one to judge you if you want to eat a sandwich in your underwear in the middle of the night but it can also get lonely when there's no one to come home to.
Keep reading to learn how to make the most of living on your own.

Part 1 of 2:

Taking Care of Yourself

1

Engage with the world. It's too easy to isolate and let negative thoughts run wild, so you need to make the effort, no matter how small, not to cut yourself off from the outside world.Say hello to your neighbors and learn their names. Open your windows and let the light in. Go outside and hang out at a park or a new coffee shop. Don't let your apartment become your entire world.

Make sure you are spending time with friends. Set up a book or dinner club so you know you'll have that weekly interaction with other people.

If you don't know anyone in your area, it is vital you make an effort to meet people. If you're into climbing, go to the climbing gym or join a meet up.

2

Get to know yourself. Living alone gives you plenty of time to explore what makes you tick. Meditate, journal, and experiment with what makes you happy.Learning your unique strengths and applying them to something greater than yourself (using your amazing carpentry skills to help out Habitat for Humanity, for instance) is shown to improve happiness.

Learn what triggers feelings of loneliness. Think about times when loneliness hits you hardest and then make a plan to counter it. Do you feel really down when you return to an empty apartment after work or school? Schedule an activity, like going to a Zumba class, that gives you just enough time to get home, change, and head out the door again.

Figure out the best parts of living alone, whether it's drinking straight from the carton, cleaning in your underwear, or peeing with the bathroom door wide open, and indulge.

3

Adopt a pet. Bringing a furry friend home can relieve the loneliness you may experience living alone. Pets fulfill our natural need for touch and companionship, which can help you manage stress.

Studies show that people with pets are healthier and live longer lives. Having a pet can actually lower your blood pressure.

Pets can help give your day-to-day life structure: they must be fed on time, walked, and cared for. This can help you get out of your own head and think about the needs of your pet.

A pet that needs exercise, like a dog, can get you up and moving, improving your own physical health in the process.

Remember that a pet is a long-term commitment, so make sure you choose an animal that fits with your lifestyle. If you're gone most of the day, a dog might not be the best fit. A cat, rabbit, or reptile might be a better choice.

4

Practice self-discipline. Sure, one of the best things about living alone is that you can wear your sweatpants and ratty t-shirt all day without judgement. But if you slip into a state of apathy and don't practice self-care--if you stop showering, getting dressed, exercising, or eat too much or too little--you can quickly spiral into depression. It's up to you to hold yourself accountable for these things.

Force yourself to get up and get dressed every day, even if you don't plan on going anywhere. Even minimal effort can make a difference when combatting loneliness.

People who make their bed every morning are often more productive, self-disciplined, and feel better about themselves. It's a great way to start your day off on a good foot.

This also means you need to control your vices. If you know you can't buy a bottle of wine without drinking the entire thing, then maybe leave it on the shelf or buy something that comes in a small bottle.

5

Have a plan for when you get sick. Coming down with the flu when there's not a roommate, spouse, or family member to help take care of you or run to the pharmacy can be a major downside to living alone. Think ahead and keep your medicine cabinet well-stocked with a thermometer, fever and pain relievers (like ibuprofen), nasal decongestant, and cough syrup.

Have first aid essentials on hand as well, like antibiotic ointment, gauze and band-aids, rubbing alcohol, and pain relievers.

This is another reason to get to know your neighbors--if you're really sick, you can reach out to them to pick up your medication or bring you fluids and chicken noodle soup.

6

Learn to cook for one. There are tons of cookbooks and websites devoted to learning how to make delicious, dynamic meals for a household of one. You don't need to live off the same meal for five days in a row, nor do you need to get takeout each and every night.

Learn to use your leftovers in creative ways. Turn leftover steak into tacos with some lime, salsa and tortillas, or throw your leftover veggies in with some pasta for an entirely new dish.

Plan your meals at the beginning of the week to make shopping easier. Knowing how you are going to use your food and how much you need will cut down on waste.

7

Know it's not forever. Just because you're alone now, or have been for a while, it doesn't mean that you always will be. Learning how to make yourself happy, to feel whole and fulfilled on your own, can make you more successful in making and maintaining friendships and relationships.

Part 2 of 2:

Taking Care of Your Home

1

Schedule time to clean. It can be easy to let things go when you live alone, whether it's because you assume no one will see the mess or you don't have a partner with whom to split the chores. But a messy living space invites pests and could lead to damage that can become costly to fix later or even cause to you lose your deposit. Schedule small chores throughout the week so they don't build up and overwhelm your weekend. Picking up a little every day will also get you in the habit of maintaining a clean home.

Start with the bathroom. When mold, toilet stains, and mildew build up, they become more difficult to remove with each passing day (not to mention, it's really gross). If you regularly use a little shower spray and toilet bowl cleaner, you will save yourself from a lot of hard work trying to scrub out that black grime between your tiles later.

Hire a cleaning company if you feel overwhelmed. Let the professionals do a deep-clean of your home. Then cleaning will be more an issue of maintaining your environment rather than tackling a huge project.

Clutter also has a detrimental affect on your mental well-being. It is an instant source of major stress and can compound the effects of depression and grief. It can even be linked to unhealthy weight-gain. Keeping things clean will help keep you happy.

2

Decorate your home to your taste. Your environment has a direct impact on your wellbeing, so taking the time to make your home a place you truly enjoy and feel comfortable. Go ahead and paint a purple accent wall, hang that weird painting, or make it ultra-mod. Whatever makes you feel good. Bonus: You don't have to compromise and accommodate someone else's creepy doll collection.

If you splurge on a heavy item or decide you want to move your massive dresser across the room, don't injure yourself trying to do it alone. Break down the furniture as much as you can (remove drawers and legs). Don't be afraid to ask for help if something is just too heavy, even if you need to hire some help.

Don't forget to personalize any outside areas you may have, too. Maintaining a yard, starting a garden, or even putting a pot of flowers out on a small patio can all help make the outside of your home feel as special to you as the inside.

3

Install a safety system. To take care of your valuable items as well as yourself (not just your physical well-being if someone were to break in, but your mental health so you don't worry about it a burglar), take precautions like investing in strong door and window locks. Consider installing a security system (check in with your landlord first if you live in an apartment) if you are really nervous about a break-in. Many wireless systems are even DIY and can be brought with you when you move.

If you decide to get a dog for companionship, she can also provide a great service as a watch dog. You don't need a great-big dog, either--sometimes the smallest pups are the loudest. The noise can be enough to deter someone from breaking in.

Getting to know your neighbors will also help--if they see someone unfamiliar sniffing around your house, they can give you (or the police) a heads up. Or you can arrange to check in on each other if one of you is suspiciously quiet.

4

Make a plan to deal with repairmen. If you have a plumbing issue and don't work from home, it might be a challenge to schedule a repair. Try to schedule an appointment for either the first or last slot of the day so you may not have to miss work. If you trust your landlord, he or she might be willing to meet the repairman on site, so you don't have to be at home.

Ask people you trust including any local family and friends as well as your neighbors for recommendations and contact info for repairmen they have worked with in the past.

Tips

If you travel frequently or have friends and family far away, set up a plan for someone to watch your house. They can check your mail, water your plants, and help take care of things in your home while you are away.

11/04/2021

11 Ways to Treat Depression Without Medication

For many people living with depression, prescription medications can be wonder drugs. Antidepressants, especially selective serotonin reuptake inhibitors (SSRIs) like Prozac (fluoxetine) and Zoloft (sertraline). They can have side effects and can be expensive.

There are many ways to counter some of the symptoms of depression that don't involve prescription medications. If you have depression you might like to try managing it naturally, without medication, or supplement your antidepressant with other tactics. If so, check out these natural alternatives and then talk to your doctor about which might make sense as part of your treatment regimen.

Natural Ways to Manage Depression

Always take symptoms of depression seriously as depression doesn't just go away on its own. While there are many things you can do to support your mental health, don't try to just handle your symptoms alone. Talk to your doctor and discuss some of the self-help strategies that may support your treatment.

If you or a loved one are struggling with depression, contact a psychiatrist, psychologist or a counsellor.

Get More Sleep

Sleep and mood go hand in hand. Get too little of the former and the latter is bound to flag (whether you have depression or not). Make sure you have what sleep experts call "good sleep hygiene."

This means you keep consistent bedtimes and wake-up times, your bedroom is set up for sound sleep (it's dark, quiet, and uncluttered), you have a relaxing bedtime routine that doesn't involve sitting in front of a screen, and so on.

The relationship between sleep and depression can be complex. Not only is poor sleep thought to contribute to the onset of depression, but depression may then cause low quality sleep.

Whether you can't seem to get any sleep or can't seem to stop sleeping, there are steps you can take to try to improve the quality of your sleep.

Give yourself a period to unwind before you go to bed; do something relaxing and avoid stressful tasks or thoughts.

Go to bed at the same time each night, and set an alarm so that you wake at the same time each morning.

Have a consistent bedtime routine.

Turn off your devices and try reading a book for a few minutes.

Also, try to spend a little time outside each day, even on days when you are tempted to draw the shades and hide indoors. Light plays an important role in regulating sleep cycles and circadian rhythms, so a lack of sunshine may be making it more difficult to sleep at night.

Cut Back on Caffeine

Coffee, tea, soda, and even chocolate are steeped in caffeine. It's fine to indulge in a reasonable amount of caffeine in the morning, but if you do, don't consume caffeine after late afternoon so it doesn't interfere with sleep.

If you do tend to rely on caffeine, try cutting back gradually in order to avoid unpleasant symptoms of caffeine withdrawal. When you are craving a soda or cup of coffee, try going for a short walk around the block instead.

Get More Vitamin D

There's some evidence that a deficiency of this important nutrient could play a role in depression. If you aren't getting enough vitamin D through your diet and lifestyle (like sun exposure), ask your doctor if you should try taking a supplement.

Certain nutrient deficiencies can play a role in depression symptoms. If you are having a difficult time spending enough time outdoors or if overcast weather conditions make it hard to get sunshine, a supplement may be useful.

Tap Your Spirituality

No need to join a church, synagogue, or mosque (although certainly for many people dealing with depression, religion can be an impactful source of support). But simple daily practices such as meditation or adding to a list of things you're grateful can help boost mood and overall well-being.

Meditation can have a range of beneficial effects such as lowering stress levels and helping people to become more aware of their thoughts and reactions.

Research indicates that an intervention called mindfulness-based cognitive therapy (MBCT), which combines elements of cognitive-behavioral therapy (CBT) with mindfulness meditation, can be helpful in treating depression and preventing future relapses of symptoms.

Studies also suggest that different types of mindfulness meditative practices can also be effective in the treatment of depression.8

There are many different types of meditation, but you can get started with a simple meditative exercise:

Sit comfortably

Close your eyes

Breath naturally

Focus on how your body feels while you breathe

When your mind wanders, redirect attention back to your breathing

Get More Exercise

This doesn't mean train for a marathon, but it does mean putting in a half-hour or so of low-intensity activity each day, which has been found to be effective in improving mood and quality of life. Even better, take it outdoors. Fresh air and sunshine are especially healing for folks dealing with a special form of depression known as seasonal affective disorder (SAD).

While research has shown that regular physical activity can be effective in both the prevention and treatment of depression, it can be hard to start an exercise habit when you're depressed. Lack of energy and low mood may mean that you simply feel too fatigued to get up and get active.

Enlist a friend. Ask a loved one to walk with you or do another form of exercise at least a few times a week. Having the support of a friend can not only help get you into a routine, but it can also help you maintain those social connections when you are feeling down.

Remind yourself of the benefits. Getting started is tough, but doing it is something that will help you feel better in the long-term.

Start small. Try walking for just a few minutes each day, then work on gradually increasing your walks.

Avoid Alcohol

Alcohol itself is a depressant. Oddly enough, drinking can interfere with sleep, and quality sleep is a key to battling the blues. While alcohol might seem like a quick fix to escape what you are feeling, it can actually make many of the symptoms of depression feel much worse.

Not only that, but it can decrease inhibitions and potentially lead to risky behaviors and bad decisions that can have long-term consequences.

If you're taking any sort of antidepressant, you really shouldn't drink at all. Alcohol doesn't interact well with medication.

If you have been misusing alcohol or other substances and need help quitting, talk to your doctor. You may also have an alcohol or substance use disorder as well. Withdrawal symptoms may temporarily worsen symptoms of depression, so you may need extra assistance as you go through this process.

Eat 'Good Mood' Food

What you put in your mouth can have a direct effect on how you think and feel. Make sure to eat a well-balanced diet, one that's rich in nutrients and low in saturated fat. A nutritionist or dietitian can help you analyze your eating habits and pinpoint potential nutrient deficiencies that could contribute to depression.

Some foods that may be beneficial when you have depression:

Fish: Research has found that people who ate a diet high in fish were less likely to have symptoms of depression. Fish are high in omega-3 fats, which play a role in helping neurotransmitters such as serotonin work in the brain.

Nuts: Nuts are also a good source of omega-3 fats and one study indicated that people who ate walnuts were 26% less likely to have symptoms of depression.

Probiotics: Research is increasingly pointing to a connection between gut and brain health. Foods high in probiotics include yogurt, kefir, kimchi, and kombucha.

Change Your Thoughts

Pollyanna-ish as it may sound, thinking good thoughts can help you feel good. Your thoughts truly do have a direct bearing on your mood. If you're struggling with negativity, consider seeing a therapist to help you learn ways to counter it.

One of the most popular and effective treatments used in the treatment of depression is cognitive-behavioral therapy (CBT). This form of psychotherapy focuses on identifying negative thinking patterns and then replacing them with more positive ones. There are different ways that you can practice some of these ideas on your own.

Learn to Recognize Negative Thinking

Sometimes these thoughts can be obvious, such as times when you berate or criticize yourself. Other times, they can be more subtle. You might find yourself engaging in things like catastrophizing or all-or-nothing thinking.

Catastrophizing involves always anticipating negative outcomes. All-or-nothing thinking means that you think of things as either successes or failures. Once you get better at recognizing these cognitive patterns, you can start working on some healthier replacements.

Reframe Your Thoughts

When you find yourself having a negative thought, consciously reframe it in a positive way. For example, you might replace something like "This will never work" with something more positive such as, "Here are a few things that I can try that will help me get started." Shifting your focus to your strengths and abilities can help you maintain a more positive mindset.

Get a Handle on Stress

Stress can drive up levels of a brain chemical called cortisol, which has been found to be higher in folks with depression. There are lots of strategies for coping with stress, such as time management, meditation, and biofeedback training.

Some stress-relieving activities that you might want to incorporate into your daily life include:

Deep breathing: A few minutes to slow your breathing and focus your attention on your body in the moment can help you get a better handle on your worries.

Exercise: Regular physical activity is a great way to blow off steam.

Progressive muscle relaxation: This process involves intentionally tightening muscles throughout the body, holding that tension for several counts, and then releasing that tension until the muscles are completely lax. With regular practice, you may be able to learn how to intentionally relax your body fairly quickly whenever you are feeling tense.

Learning to manage your stress takes time and practice. Talk to your doctor or therapist about other strategies you might try to minimize the stress and your response to it.

Tend to Your Social Life

When you're depressed, there's no reason to go it alone—and all sorts of reasons to reach out to friends and family. Make plans with loved ones and keep those dates. Join a club or sign up for a group activity such as a local dodgeball league, for example, or a French class.

Join a support group. Talking to other people who are facing the same experiences and challenges can be informative and helpful.

Schedule activities. Having routines can be helpful when you are going through depression. Create a daily schedule that includes spending time with others. You are more likely to stick to it if its a scheduled event.

Volunteer. Joining a cause that you care about is a great way to meet new people and expand your social circle.

The problem is that depression often causes people to withdraw, which only further exacerbates feelings of isolation and loneliness. Even when you don't feel like going out or being social, try reaching out in whatever way is most comfortable for you. Enlist a few of your closes loved ones who understand what you are experiencing.

Doing the things you used to do might not bring you quite the same enjoyment, but getting out of the house and spending time with people who care about you can help you feel better.

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