Feeling Good: The New Mood Therapy
Eu já usei para ansiedade, mas achei que o efeito foi mais placebo. Se houve alguma mudança foi bem pequena. Para depressão não funciona pois esse não é o propósito desse remédio.
A melhor coisa que eu fiz para combater ansiedade e depressão foi ler esse livro: Feeling Good: The New Mood Therapy , que é relativamente antigo, mas que ensina técnicas usadas na terapia cognitiva e é mais focado para depressão. Eu gostei muito, venho usando vários dos métodos e as mudanças são perceptíveis. Vale destacar que o meu problema é mais ansiedade do que depressão, mas também funciona de certo modo para esses casos.
Oh yes. I was also recommended to read this book, where CBT techniques are covered. https://toptalkedbooks.com/amzn/0380810336
INTP/ENTP "spiritual person" here. Your routine and motivation is not the root issue. The self-hate is the root issue. The way you view yourself and how you relate to yourself (and by extension, the world) is very very dysfunctional, and I guarantee it's fucking up your life in more ways than one.
The negative self-talk is not reality, not objective, and not who you really are. The voice in your head is not only wrong and destructive, it's not even you.
You have a disconnect between different parts of yourself. You hate being "grounded" because when you're in that state, your ego isn't in charge, and you're forced to look at everything inside you you've been fighting. Learn to sit with that pain and not fight it... just let it happen, and watch it swell and then recede. This is, in essence, mindfulness meditation.
Try reading some of these, based on what stands out to you. They are all helpful.
The Power of Now --A book about the true nature of self and reality. Heavy Eastern influence. This book has influenced me the most out of the list, and maybe even altered the course of my life.
Radical Acceptance --A Buddhist book about loving yourself fully and completely. You are worth it!
12 Rules for Life: An Antidote to Chaos --A book by a brilliant man about how to live in a world defined by pain and suffering. Heavy Jungian influence. Quotes and references the Bible a lot, but from a Jungian/Campbellian perspective. Occasionally questionable politics.
Iron John --A sort of esoteric book filled with poetry and fairy tales about how to be a man. Heavy Jung/Campbell influence.
The Enchiridion by Epictetus --This is one of the best introductions to Stoicism, and it's free. Written circa 125 CE.
Feeling Good --CBT book clinically shown to be as effective as antidepressants. Your post is filled with things this book addresses directly. HIGHLY RECOMMENDED
The Happiness Trap --A book about ACT, which is similar to CBT with more mindfulness. Basically CBT tries to get rid of/replace the distorted images of yourself and the world, and ACT tries instead to see them for what they really are, which are meaningless ramblings of an organ using evolved mechanisms to protect its host, and as such are safely ignored.
Tl;dr: Learn to be kind to yourself, love yourself, and accept yourself just as you are right now, flaws and all.
@ OP: Hi. Let yourself up. You're human. Means you're one of us. And just in case anyone's not yet seen it, here's the reason we're all here, I'll bet over 98% of alkys have this genetic panel. It's an open secret among certain western societies that this runs in bloodlines, and this proves it.
OP, self-recrimination is bootless and will only slow you down. You've had the necessary education on the lying lover that booze is..."just one, it'll be alright..." you can regard this most recent incident as part of the cost of your education. Which is really what it is.
So, get yourself to meetings daily, depending on your schedule. Everyone's circumstances, support group, assets, etc, are different. All you need is a determination that booze is out of your life.
Also, one really helpful self-help book. Oh, don't get me wrong, I despise most of the genre. I find them all to be the long form of "first, get really, really lucky,...or alternately, "First, pull yourself up by the hair".
This one's different. If you can honestly answer, on a scale of one to five, a series of self-evaluation questions honestly and apply the results correctly, you can change your world in an evening No BS. It happened to me. By the time I had finished the first chapter of this book ~50 pp., I felt lighter, like in the cliche. It was weird but true. Dr. Burns gives you the tools to stop self-destructive thought patterns...and by extension, self-destructive actions. It's really quite remarkable.
So take a deep breath, forgive yourself a mistake, and make a new plan. It's not how many times you fall. It's how many times you get up, determined to do better.
Feeling Good by David Burns. Really can't go wrong giving it a shot if you are feeling depressed or suffering through another mental illness that CBT has been shown to respond too.
It's definitely helped me, although I still deal anhedonia and other depressive symptoms. It doesn't control my life anymore though.
I would recommend a method used in Cognitive Behavioral Therapy (CBT), as described in this fantastic book . The goal is to recognize the distortions behind the negative thoughts you're telling yourself:
Write down three columns on a piece of paper: Automatic Thoughts, Distortions, and Rational Response.
1) When you have one of these negative thoughts (around self image or anything else), write it down in the Automatic Thought column.
2) Review the distortions above, and note any that apply in the Distortions column
3) Knowing that what you're telling yourself is distorted, what is a more rational response to this thought?
Automatic Thought: I got rejected - I'm worthless and ugly and nobody will ever love me
Distortions and Rational Responses:
- Fortune Telling: How do I know nobody will ever love me?
- All or Nothing Thinking: Just because I got rejected doesn't mean I'm worthless - that's way too extreme
- Jumping to Conclusions: Maybe getting rejected has a lot more to do with them than it does about me - I don't know what's going through their head
- Discounting the Positive: I put myself out there and should be awfully proud of myself for doing so
- Catastrophizing: That's a very extreme response to getting rejected - people get rejected all the time, and that's totally okay. It doesn't mean my world is over!
This approach has been extremely helpful for me in just a short period of time - by identifying these thoughts when they occur and working through the distortions I tell myself, it's become easier for me to catch these negative automatic thoughts and replace them with rational responses, which makes the negative thoughts fewer and farther between.
A key point is to write out this exercise - not just think through it. It's just like working out, and you need those intentional repetitions to make progress.
Get the book Feeling Good by David Burns . It is $5. It will teach you how to Cognitive Behavioral Therapy on yourself. Reading a book can't cure your depression, but besides medication, it absolutely made the biggest difference in my life.
I've been battling major depression on and off for 40 years.
Find a psychiatrist. He/she will most likely want to prescribe antidepressants. If you are okay with those then there are ones that are better for fibro than other. But discuss with the doctor. If you don't want to do meds then the psych can refer you to a therapist. You can do both meds and therapy. Personally I go with meds because finding a therapist I like is almost impossible. Heck, finding a psychiatrist I liked took forever.
Having done a ton of therapy myself I would recommend Cognitive Behavioral Therapy since it is results oriented and is usually short term (6 months). You can also find books on it in the self help section and work on it yourself while you look for a therapist.
A book I would recommend is https://toptalkedbooks.com/amzn/0380810336 Depending on how severe your illness is this may not be enough, but it's someplace to start until you find a therapist.
There are other self help things you can do for depression, but some of them might be out of reach for you. Exercise really helps, socializing helps, meditation and mindfulness help. Exercise is good for fibro but you have to start small and slow and gradually work your way up to a level that helps depression.
Yeah really do man, even just for depression and general life CBT and this book can be a great help. And its literally just 5 bucks.
Force yourself to read it and importantly, do the exercises, however silly or pointless they may feel. It's like going to the gym, just for your mind.
I would first try to think about why someone would have such an obsession. Is it boredom? Is it a form of validation? What is the reason(s) for it?
Once the person thinks about the potential causes, they can take the next step and see what strategies there are for addressing the issues involved. For instance, if it's boredom, then the person better get their ass moving and start a hobby or get involved with groups/activities/etc. If it's constantly seeking validation then they should seeing therapist for a few sessions to talk it out or to read a book such as [https://toptalkedbooks.com/amzn/0380810336)
Gotta figure out what the root causes are.