Breaking Depression Through Acceptance Action: A Lazarus (1999) Guide
|Acceptance as part of Breaking Depression||Understanding and challenging the reasons behind negative thinking. Differentiate between cognitive distortions and reality-based facts.||Helps in assessing the evidence for distorted thinking and challenging beliefs without empirical evidence, leading to a decline in feelings of worthlessness and sadness.|
|Taking Action as part of Breaking Depression||Reframing thoughts positively, setting realistic goals, and breaking down goals into smaller, achievable tasks.||Control over negative thoughts, better focus, increased motivation, manageable goals, and a progressive way of overcoming depression.|
|Strategy - Positive Thinking||Switching mindset from a negative to a positive one.||Contributes to an optimistic outlook, helps in fostering resilience during hard times, and reduces the chances of surrendering to depression.|
|Strategy - Self-awareness||Understanding personal habits, behaviors, reactions, and emotions.||Aids in identifying triggers and establishing healthful coping mechanisms. Also, boosts self-esteem and self-understanding, essential for overcoming depression.|
|Strategy - Constructively Reframing Negative Thoughts||Adjusting perspective on negative thoughts and experiences.||Reduces stress and anxiety levels, helps in managing depression, and fosters a healthier and coherent way of approaching problems.|
|Strategy - Problem-Solving||Developing abilities to solve problems and making decisions independently.||Boosts self-confidence, enhances mental strength, and improves adaptability, all of which are essential in managing depression.|
|Self-Care||Engaging in activities that promote physical, emotional, and mental wellbeing.||Increases self-esteem, promotes relaxation, and enhances overall quality of life, essential for relief from depression.|
|Relaxation||Partaking in activities like deep breathing, meditation, and yoga that promote relaxation and calmness.||Reduces stress and anxiety levels, enhances focus and concentration, and provides a sense of peace, aiding in managing depression.|
|Lazarus’s (1999) Combined Acceptance and Action Approach||Understanding negative thinking reasons, reframing thoughts, setting realistic goals, practicing self-care, and using relaxation strategies.||Offers a holistic method to manage depression symptoms, maintain focus and motivation, and improve stress coping mechanisms.|
|Final Step||Combination of acceptance with action.||Enhances possibility of getting relief from depression, leads to a healthy mindset, and provides lasting relief from symptoms.|
Acceptance as Part of Breaking Depression
Taking Action as Part of Breaking Depression
Strategies for Managing Future Negative Feelings
Depressive disorders are mental illnesses that affect how an individual thinks feels, and acts. Symptoms of depression can include feelings of sadness, emptiness, and an inability to focus. This can lead to changes in sleeping and eating habits, fatigue, and difficulty engaging in typically enjoyable activities. While treatment approaches for depressive disorders to vary, Lazarus (1999) has proposed a combined acceptance and action approach to breaking depression.
Acceptance is an integral part of breaking depression that is primarily focused on understanding and challenging the reasons behind negative thinking. For instance, it is essential to differentiate between cognitive distortions (such as “everyone hates me”) and reality-based facts, as the former can increase feelings of worthlessness and sadness. To help with this, individuals should assess the evidence for their distorted thinking and challenge those beliefs without empirical evidence.
After understanding the reasons behind negative thoughts, it is essential to take active steps to break down depression. One way to do this is by reframing those thoughts more favorably. For example, instead of thinking, “I am a failure,” the individual can tell themselves, “I have made mistakes, but I am still learning,” or “I can learn from this experience and try again.” Additionally, setting realistic goals to help with motivation and progress is essential. Finally, breaking goals into smaller, achievable tasks can make them more manageable and easier to focus on.
Another critical step in breaking down depression is to identify strategies to manage future negative thoughts and feelings. This can include positive thinking, self-awareness, constructively reframing negative thoughts, and problem-solving. These strategies can help the individual to maintain their focus and motivation and to better cope with stressors. Additionally, it can be beneficial to practice self-care and relaxation to manage negative feelings further.
In conclusion, Lazarus’s (1999) combined acceptance and action approach to breaking depression offers a comprehensive approach to managing symptoms of depression. This approach is based on understanding the reasons behind negative thinking and taking active steps such as reframing negative thoughts and setting realistic goals. Additionally, the individual should practice self-care and relaxation strategies to manage negative feelings further. Finally, by combining acceptance with action, individuals may find respite from depression and receive lasting relief from its symptoms.
Accepting and taking action against depression is the first step in overcoming it.
I am Amara Weiss and for many years I have worked in the field of education, specifically in the area of technology. I firmly believe that technology is a powerful tool that can help educators achieve their goals and improve student outcomes. That is why I currently work with IIENSTITU, an organization that supports more than 2 million students worldwide. In my role, I strive to contribute to its global growth and help educators make the most of available technologies.