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Text comes from the book: “Finally joy of life again! How to overcome your depression and find a new balance ”(2018), published by Münchener Verlagsgruppe (MVG), reprinted with the kind permission of the publisher.

Here writes for you:

Dr. Rolf Merkle is a graduate psychologist and psychotherapist and studied psychology at the University of Mannheim. He then worked as a qualified psychologist in a clinic for alcohol addicts. During this time Merkle completed several therapeutic trainings (behavior therapy, talk therapy, rational-emotional therapy). During a 6-month stay at the University of Kentucky, USA, he completed his therapeutic knowledge. After returning from the USA, he opened in 1982 with his partner and colleague Dr. Doris Wolf started a psychotherapeutic practice in Mannheim. In 1988 he received his doctorate on the subject at Heidelberg University.

Rediscover the joie de vivre, get rid of depression and fears: 4 X 4 tips for self-help with the power of thought

Lost zest for life because fears and depression are stronger than your daily motivation to get up? It doesn't have to be, because you can just change your thinking.

With the power of thoughts and through cognitive therapy for depression

One of the best methods is cognitive therapy. I would like to demonstrate how it can help you with a small example. Suppose you come to my practice and ask me: “Mr. Merkle, can I use cognitive therapy to make myself really depressed? Me
is doing very well at the moment. I am in good spirits and
I'm fine, but I want to get over it
and feel depressed Can you help me with that?"
First I would make it clear to you that this is not easy. It takes hard work to get from an extreme,
namely to feel good, to get to the other extreme of feeling depressed. But it's possible. If it
If you are really serious about being depressed, then you might
achieve that.

In all likelihood, you would be skeptical as to whether you would like the
cognitive therapy can really help you achieve your goal. For example, you might argue that you don't
Are convinced that it is possible to become depressed too
because you are doing too well at the moment.
I would then explain to you that your belief
not being able to do it is simply your opinion. Around
to find out if you are right about it, you would have to
try it out first. So I would encourage you for
to work on it for a while to see if
in fact, you are unable to become depressed. That's the only way you can tell if
the cognitive therapy is actually effective.

3 steps to the goal: Become depressed thanks to negative thoughts

Then I would show you how to make yourself depressed. I would recommend that you keep your thoughts very pessimistic every time you feel good
do. I would urge you to think only about your bad points and your mistakes. I would encourage you
to see only the negative of everything. To be on the safe side, I would advise you to only compare yourself to people who have achieved more than you, and that
You should judge and devalue yourself for it.
At first it would seem very artificial, since you are not
are convinced that everything is so negative. You would have
Impression that this cannot work.

However, if you thought, “Well, I can
give it a try, I have nothing to lose and you would
try it, let's say for a month, then they would be
Chances are you would get really depressed.
The more important it is to you that you achieve your goal of being depressed, the more successful you will be. It is the same when you want to learn to overcome your depression:

  1. It must be important to you to achieve this goal.
  2. Despite your skepticism as to whether you will be able to do it, you must work on it and the methods that I have given you imagine will use.
  3. You have to be patient. You can't expect to reach your goal in a few days.

How you can help yourself

A depressive mood is a state of more or less great sadness. However, this is not the only one
Feeling that you are feeling when you are depressed. One
Depression does not consist of just one feeling, as many people think. Rather, it is a mixture
from the most varied of feelings. This is almost always trouble
and feelings of inferiority. Often play too
Feelings of guilt play a big role in creating and maintaining depressive moods, and eventually
fear and worry can do that to depressed people
Make life harder.
If you want to conquer your depression then
you need to learn how to get rid of these negative feelings
Banish your life. Most helpful is
when you view each of these negative feelings as a separate problem to be solved.

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In order to do that, you first need to know where your feelings are coming from. You have to understand how
they arise and how you can influence them. then
you can use this knowledge to get a better grip on your uncomfortable feelings. The more
You learn to influence your negative feelings and to change them to your satisfaction, the faster your depressive moods will disappear.

Is it even possible to help yourself?

Can you even help yourself? My answer to that is: yes, it is possible. All people
help themselves by always doing what they think is right and appropriate. Out of ignorance, however, people often choose ways and means that do them more harm than good.
You abuse alcohol, medication or drugs,
to improve their mental well-being, or take
even life, as they have no other way out of their
See problems.
"Conquering Depression" shows you how you can solve your mental problems yourself in a safe way with the help of cognitive therapy.
You can use this program in conjunction with a
Use therapy or work with it alone. If you
are already in therapy, your therapist may have recommended this book to you. Because he knows that you will make progress faster if you are beside the conversation
deal with books of this kind with him.
It doesn't matter whether you solve your problems alone or with the help of a therapist, in any case you have to do something
do for it. You are the only one who can overcome your depression. All this program or a therapist can do is provide guidance.

Can you always solve your problems with cognitive technology alone?
It would be presumptuous if I said that it was enough
in all cases reading and working through a short text in order to
to deal with his problems.
In order to be able to help yourself, you need more. It takes time and personal
Use. For some people it is easier to do this with
the assistance of a therapist to do so.
In the case of very severe and long-lasting depression, the help and support of an experienced therapist is certainly required.

If nothing helps: let us help you!

There are a few therapists whom you can turn to with confidence.
These therapists use the same therapy method as me. This is of great benefit to you. if
You have worked through this book and afterwards
have the feeling that you need the help and support of a specialist, then you will already know from the therapists I have listed what this special value is for
put in therapy. You will then progress faster in therapy because you already have a lot of previous knowledge.
If these therapists cannot give you a therapy place because they are full, then they can certainly name another therapist in your area.
Or you can write to me and I'll try to get you one
to name other therapists. You can also feel free to me
write if one thing or the other is not entirely clear to you.

Please understand, however
I cannot go into your problem in such detail. A
Letter is not a substitute for a conversation with a therapist.
If you want to find out more about how to change your settings
can change his life, then I would like to bring you the book
"Understanding feelings, coping with problems" recommend that
I wrote together with my partner Doris Wolf

Depression: 5 Typical Effects

Depression is a mental disorder. They make a difference
in their strength and in their duration. Mild depression
affect the person affected only a little in his everyday life.
Severe depression can be so bad that the depressed person is unable to go about their daily tasks and duties.
Depressed moods can either from time to time
Time or they last for months or even years.
Signs of depression
Thinking, feeling,
Action and physical well-being affected.

1. Think

Many studies have clearly shown that the species
and the way you think of yourself and your life
plays a vital role in causing and maintaining your depression.

When you are depressed, you see yourself as a failure or an inferior person. The world is for
You threaten and you see your life and your future in
very dark colors. They tend to just do that in a lot
See negatives. This negative outlook on life leads to
Your depressive moods and keeps you trapped in it.
The consequence of this is negative feelings and a number
physical discomfort. These in turn reinforce
Your negative thoughts.
You have the impression: “Nothing is wrong with me. I am
no longer useful. "
You are in a vicious circle. Negative thoughts lead to negative feelings, which in turn cause you to think more negatively about yourself. In this way
keep your depression alive or aggravated
even still.
Because of your bad physical and mental health
Constitution, you have difficulty concentrating on what you are doing. You remember badly or even at all
not in names and dates. You have difficulty
To make decisions. You may even think of
to take one's own life. That is the most dangerous and
most serious signs of depression.

2. Feel

A feeling of unhappiness is the first sign of
that you are depressed. You feel sad and down and find it difficult to enjoy something.
However, sadness alone does not make depression
the end. Many people occasionally feel sad without feeling depressed. Sadness can even be an appropriate feeling, such as the loss of a loved one. Holds the
Sadness persists for a very long time and is it so great
that you have the impression that you are no longer in control of yours
Having life is certainly inappropriate. she is
then turned into a depression. You are angry at
themselves and have feelings of inferiority.
You may also feel very guilty about it.
You blame yourself for things you've done or done
have said and think you are a bad person.
A feeling of loneliness is also a hallmark
depressed people. You feel alone and by everyone
Leave people, even if other people are there,
who take care of them. Go with depression often
also come with various fears. They refer to the
Partner, work, your own health, the future or
on life in general.

3. Act

When you are depressed you tend to be more passive
to be. That's because you can't get away with it either
are convinced that they can do something right, or because
they think they cannot have fun with it.
You withdraw from those around you and from those around you
back and gradually lose interest in what
going on around you.

4. Physical condition

When you are depressed, you feel energized as well
limp. You have trouble sleeping, wake up in the middle of the night or early in the morning, or you are asleep
more and wake up in the morning exhausted.
You have less or no appetite and as a result you lose weight or you eat more than usual and
increase. You may also lose interest in sexual contact.
Thinking, feeling, acting and physical well-being are interwoven like the web of a spider.
So your negative thinking leads to feelings like sadness
and unhappiness. For you, these are cause for even more
negative thoughts that make your feelings worse.
Your unpleasant feelings seduce you to feel more and more
to withdraw more from your environment and life. It
you don't feel like talking. The less you
do, the more sluggish you and your body become and the more so
do you think you can no longer do anything. they have the
Impression of being a burden to others and thus reinforce it
Your negative image of yourself.
Because of your poor mental state, you have a poor appetite, so you eat less and
thus weaken your body. You become energetic and powerless. You find it harder and harder to get into an activity
to get up. And again it's your negative thoughts
that paralyze you even more and make you even more depressed. That
is a vicious circle that takes you deeper and deeper into your depression.

What types of depressive moods are there?

There are also different types of depressive moods. The most common are reactive and neurotic
Depressions. Depending on their strength, they may require psychotherapeutic treatment. There are good tests for this. With their
With help you can reliably determine whether you have just a slight depressive mood or a severe depression. Based on the result you can see
whether it is helpful or important for you to confide in a psychotherapist. One differentiates:

1. Reactive depression

It is in response to events that you cannot cope with. Such events can be: loss of a loved one, loss of job, retirement,
Rejection by others or failure to complete a task. It is not the event as such that is responsible for your depressive reaction, but how you experience and process the situation. This form of depressive mood is the most common.

2. Neurotic Depression

Unprocessed childhood problems and
Conflict leads to this type of depression. Most of the time, the parents were very overprotective and protective or very
strict and demanding. As a result, their children have not learned how to deal with problems in an appropriate and successful manner
and deal with difficulties.

3. Exhaustion depression

It develops as a result of long-term mental or physical overload.

4. Endogenous depression

Here chemical or hormonal processes in the body are made responsible for the development. For example, it has been found that some are depressed
Human serotonin levels are lowered. By ingestion
this substance improves the depressive mood.
However, whether the low serotonin content is the cause of the depression is still a matter of dispute. In general, it is very much
difficult to diagnose depression as endogenous depression.
What is certain, however, is that endogenous depression is the least common. They are usually only treated with medication. Psychotherapeutic treatment
is usually not enough here. However, she is considered supportive
Measure very helpful.

Is there a depressive disposition?

Many depressed patients who come to my practice
keep reporting that their doctor told them they were
would be depressed and they would have to live with it. the
the only help they could get would be medication.
I disagree: I firmly believe
that depression is not an unchangeable fate. Unless you have endogenous depression, you can always learn to get rid of your depression without psychotropic drugs.
Medication can be very useful at the beginning of psychotherapeutic treatment. However, you can have one
Do not cure depressive moods as they do not address the causes.
Therefore I reject medication as the only form of it
Therapy for depressive moods. If you are in
medical treatment and your doctor only prescribes medication, then you also insist on psychotherapeutic treatment.

With the exception of endogenous depression, all other depressions are learned. With that I want to express that
we are not born and doomed to be depressed. If people are depressed, then lie
mostly because of the way in which they learned as children to see and judge themselves, the world and the things in it.
Today as an adult you can learn things with
to see other eyes. You can acquire skills that will enable you to improve your emotional wellbeing
to improve. The methods that I give you in this book
gonna have to imagine many people as very
proven effective. You too can benefit from them.

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