For depression patients , in addition to being depressed and unable to be happy, there are many other symptoms and negative emotions, such as self-blame, guilt, anxiety, worry, and panic. They always feel afraid that something will happen, and they are always afraid of catastrophic consequences, which will further produce fear, suspicion, etc.
Some of these emotions and feelings are physiologically related, and some are related to the current environment and events. The generation of more of these negative emotions is closely related to one's own cognition and concepts.
Some of these emotions and feelings are caused by entanglement with things that happened in the past, and some point to things that have not happened in the future, but whether they are in the past or the future, these emotions are subjective.
Because things in the past have happened, the objective impact on reality has passed; things in the future have not happened yet, and the reason for worry and anxiety about the future is just a subjective feeling.
Therefore, if you can relatively solve your own subjective problems, you will reduce various negative emotions such as depression and anxiety.
1. Perseverance is the cause of troubles.
Depression and anxiety are subjective emotions. That is to say, depression and anxiety are your own feelings and thoughts, and are the fabrication of your own heart.
So, how to reduce inner artificiality? The most important thing is to learn to observe your own heart, observe the present moment, and observe your own thoughts and feelings, so that you can clearly realize your current desires. After recognizing these desires, you can reduce your attachment to these desires. Some desires are excessive and unreasonable, so you need to let go.
In this way, depression and anxiety will be reduced.
It may be very difficult to reduce desires and stop being attached. How can we reduce attachment?
Normal people work to make money and live a high-quality life. This is a reasonable attachment. The reduction of attachments mentioned here refers to attachments that are too greedy and beyond the scope of one's abilities.
Doing your duty and putting aside too many irrational desires will reduce negative emotions. You can do this by looking into your own heart.
Observing your own heart requires methods. Zen meditation and meditation are such methods. They are introduced in detail in other articles and videos. You can check them out to learn more.
2. Because of impermanence, we must accept the uncertainty of the future.
As mentioned above, attachment is the cause of troubles. Most attachments are directed at the past, and some attachments point to the future. For example, I must get something; I must not lose anything; the future can only be like what I imagined. I think it makes sense...
And these obsessions pointing to the future will produce anxiety, panic, and worry. At this time, we must establish another cognitive concept, which is the concept of "impermanence". Simply put, everything is not subjectively controllable by us. It has certain operating rules and is not subject to personal subjective will. Because of impermanence, we must keep an open mind and accept the uncertainty of the future. As long as you can accept the uncertainty that may arise in the future, then all negative emotions directed toward the future, such as worry, panic, doubt, fear, and concerns will be reduced accordingly.
3. Positive action
Since negative emotions are subjective feelings, if we want to reduce these feelings, we just "think" and use the subjective idea of "not wanting to be anxious" to restrain our subjective feelings. This may make ourselves more anxious! And if you change subjective emotions and feelings through behavior, it will be easier to do it.
For example, a salesperson begins to worry about his day's work tasks before going to work, and feels uneasy. And when he actually picks up the phone and starts talking to the customer, he will calm down and become more comfortable talking. In other words, when he is working, he has no anxiety, or in other words, he will ignore those subjective feelings of anxiety.
Therefore, instead of just being anxious and worried, it is better to really get involved in action.In action, when doing things, anxiety will be reduced. This is the role of positive action.
In Morita therapy, it emphasizes letting nature take its course and doing what you should do. This is a very useful concept in fighting depression and anxiety. Therefore, if you don't let yourself be too idle, don't keep thinking over and over again, take action, and do meaningful things, you can effectively alleviate all kinds of negative emotions.
4. There will be no catastrophic results!
The so-called catastrophic results refer to concepts such as being cornered, life ruined, no choice, etc.
In a person's cognitive system, there must be some necessary and firm beliefs, such as, justice will definitely defeat evil; be kind and sincere; do not do bad things, and do not be afraid of ghosts knocking on the door; there are also some common sayings that God will starve to death; there must be a road before the car reaches the mountain, and the boat will naturally go straight to when it reaches the bridge, etc.
These simple and basic cognitions will point to a common concept, that is, there is no need to always doubt that there may be catastrophic results. Even the worst results will not be catastrophic or unacceptable.
If you establish this kind of cognition in your own subjective cognitive system, you can more effectively reduce depression and anxiety, and use your own firm beliefs to help you reduce doubts, worries and worries.
and above, these four cognitions are relatively positive and reasonable cognitions. Establishing these cognitions cannot be achieved in a day or two. It must be fully understood. After slowly establishing these cognitions, it will play a great role in curing depression, anxiety and alleviating negative emotions.
In action, when doing things, anxiety will be reduced. This is the role of positive action.In Morita therapy, it emphasizes letting nature take its course and doing what you should do. This is a very useful concept in fighting depression and anxiety. Therefore, if you don't let yourself be too idle, don't keep thinking over and over again, take action, and do meaningful things, you can effectively alleviate all kinds of negative emotions.
4. There will be no catastrophic results!
The so-called catastrophic results refer to concepts such as being cornered, life ruined, no choice, etc.
In a person's cognitive system, there must be some necessary and firm beliefs, such as, justice will definitely defeat evil; be kind and sincere; do not do bad things, and do not be afraid of ghosts knocking on the door; there are also some common sayings that God will starve to death; there must be a road before the car reaches the mountain, and the boat will naturally go straight to when it reaches the bridge, etc.
These simple and basic cognitions will point to a common concept, that is, there is no need to always doubt that there may be catastrophic results. Even the worst results will not be catastrophic or unacceptable.
If you establish this kind of cognition in your own subjective cognitive system, you can more effectively reduce depression and anxiety, and use your own firm beliefs to help you reduce doubts, worries and worries.
and above, these four cognitions are relatively positive and reasonable cognitions. Establishing these cognitions cannot be achieved in a day or two. It must be fully understood. After slowly establishing these cognitions, it will play a great role in curing depression, anxiety and alleviating negative emotions.
