Self-help for mild to mode­rate depres­sion in 4 steps How to cope with depres­sion and depres­sive moods - a lear­ning pro­gram

Dear user,

This pro­gram was cre­a­ted on the basis of scien­ti­fic prin­cip­les. It ena­bles you to do some­thing about the indi­vi­dual pro­blems your­self by actively wor­king through the text and using the exer­ci­ses pro­vi­ded. So it will take you some time and effort to get results. The advan­tage is obvious: You don't rely on super­fi­cial "tips" or gui­de­books, but rat­her take respon­si­bi­lity for the issues you want to improve on.

4 steps to cope with mild to moderate depression - a tutorial

The tuto­rial pre­sen­ted for dow­n­load ser­ves to treat depres­sive moods and pre­vent from mild to mode­rate depres­sion with the help of a logi­cally struc­tu­red, step-by-step lear­ning pro­gram. The first three steps des­cribe the gene­ral con­tents of the lear­ning pro­gram and are a pre­re­qui­site for step 4, where the topic "depres­sion" and "dejec­tion" is dealt with in par­ti­cu­lar.

Note: The app­li­ca­tion of the lear­ning pro­gram offe­red here is scien­ti­fi­cally based, but in no way can it replace a medi­cal eva­lua­tion of a pos­si­ble depres­sive dis­or­der or its dia­gno­sis.

Symptoms - Feeling depressed

Dejec­tion shows itself in dif­fe­rent forms. The form of despon­dency dis­cus­sed here is cal­led depres­sive mood.

With this form of depres­sion you will find the fol­lo­wing cha­rac­te­ri­stics on the men­tal level:

• They have a gene­ral ten­dency towards nega­tive reviews
• You have a nega­tive view of life and the future

On the emo­ti­o­nal level you can iden­tify the fol­lo­wing cha­rac­te­ri­stics:

• Their despon­dency con­tains ele­ments of sad­ness, anger, fear, guilt, despair, and hope­less­ness

Cha­rac­te­ri­stics at the beha­vi­oral level are the fol­lo­wing:

• They behave pas­si­vely and are apa­the­tic
• They show little inte­rest in the world around them and become with­drawn.
• They put off work or don't do it at all

On the phy­si­cal level, the fol­lo­wing sym­ptoms can be iden­ti­fied:

• You suf­fer from a lack of energy
• sleep dis­tur­ban­ces are com­mon
• You have trou­ble get­ting up
• You suf­fer from a loss of appe­tite
• You often have head­a­ches
• They suf­fer from low sexual inte­rest

Trigger

There is often a spe­ci­fic rea­son for the depres­sion: e.g. losing a job, break-ups, dis­ap­point­ments, or a num­ber of smal­ler things that are per­cei­ved as dis­tres­sing. It is not the events that lead to depres­sion, but one's own dif­fi­cul­ties in dealing with the events appro­pri­a­tely.

The cycle of depression

It is import­ant to reco­gnize that the way you think and act, how you feel and how you feel phy­si­cally influ­ence each other. The form of depres­sion pre­sen­ted here is a resul­tant vicious circle:

• Your nega­tive thin­king trig­gers dis­tres­sing fee­lings.
• These dis­tres­sing fee­lings lead to pas­si­vity and a loss of inte­rest in the world around you.
• Your pas­si­vity and lack of inte­rest trig­gers more nega­tive thoughts and dis­tres­sing fee­lings in you.