Let's train your mind to fight depression (Cognitive Therapy)

It's normal to have bad, dark thoughts sometimes, isn't it? But if you're struggling with depression, these negative thoughts can be worse than you think. Gradually, these thoughts can start to control your mind, changing the way you see reality, and making the whole world look dark. But don't worry, there is a powerful mental tool we can use to control and challenge these thoughts. That is `Cognitive Therapy`.

What is this Cognitive Therapy?

Simply put, `Cognitive Therapy` is a form of psychotherapy that uses talking. Some people also call it "Talk Therapy." It involves understanding the connection between your thoughts, feelings, and behaviors and helping you change negative thought patterns that are bothering you.

The basic principle of this therapy is that "our thoughts directly affect our mood."

A person suffering from depression has negative thoughts that constantly arise in their mind without any effort. We call these "Automatic Thoughts". Think about whether these thoughts occur in your mind all the time.

There may be a little truth in these thoughts. But with depression, this little truth becomes a big distortion, and you start to see reality in an exaggerated way. `Cognitive Therapy` teaches you to identify these thoughts, challenge them, and correct them.

How does this treatment work?

In this therapy, you are taught to break down problems that you feel are too big to handle into smaller, more manageable parts. Typically, a problem can be broken down into these parts:

• Question: How do you see the problem?
• Thoughts: What thoughts come to your mind about that question?
• Emotions: The emotions you are feeling at that moment (sadness, anger, fear).
• Physical sensations: Things you feel in your body (heart palpitations, stomach aches).
• Actions: Things you do before, during, and after the question.

When you learn to "solve" a problem in this way, you'll realize that it's not such a big deal.

A trained therapist teaches you the mental tools you need. Then, during therapy sessions, you are given small exercises, such as homework, to do. These are exercises that help you practice using what you have learned to solve real-life problems. It's like learning to drive a car. You first practice with a counselor, then you practice driving on the road on your own. In the same way, these small changes you make every day can, over time, make big, lasting improvements in your mood and outlook on life.

Is this really effective? Is it better than medication?

This is a question that many people have. Let's look at some of the facts that have been proven through research.

1. As effective as medication: Cognitive therapy has been shown to be as effective as antidepressants for mild to moderate depression. When done correctly, it can produce results just as quickly as medication.

2. Prevents relapse: One of the biggest problems with depression is relapse. When you continue to use the skills you learn in this treatment, you can help prevent relapse. It may be more effective in the long run than medication.

3. Reduces residual symptoms: Sometimes, even after significant relief from medication, residual symptoms may remain. Cognitive Therapy can help reduce these residual symptoms.

With or without medication?

This doesn't have to be an "either or" choice. For some people, Cognitive Therapy alone may be enough. But for many, a combination of both antidepressants and Cognitive Therapy can produce the best results.

When the mind is healthy, the body feels healthy too.

Depression shows us how closely the mind and body are connected. People who suffer from depression experience many physical symptoms in addition to their emotional distress. Cognitive therapy can improve your mood and help with these physical symptoms as well.

• Increases your body's energy .
• Improves sleep quality and duration.
• It increases appetite and restores the ability to enjoy food.
• It also helps increase sexual desire .

In addition, this therapy is also very useful for those who suffer from chronic pain. Many people with chronic pain also have depression. Cognitive Therapy can treat both of these conditions at the same time.

How do I start this treatment?

If you think you may be depressed, the first and most important step you should take is to see your primary care physician. He or she can assess your condition and, if necessary, refer you to a therapist or psychiatrist who specializes in cognitive therapy.

When you meet with your doctor and talk about this, don't forget to discuss these points:

• "Do I need to take medication during this treatment?"
• "Can you help me find a therapist who is a good fit and trained in this?"
• "How long does it usually take for me to feel better?"
• "How do I know if this treatment is right for me?"

The answers to these questions will be a great strength in your healing journey.

Depression, Mental Health, Cognitive Therapy, Thoughts, Psychotherapy, Talk Therapy, Depression Sinhala