How to use Positive Psychology to avoid Holiday Depression
Knowing how to use positive psychology can help you avoid holiday depression. One characteristic of depression is rumination: dwelling on and analyzing things. If you're depressed, you may focus on past mistakes, fears, losses or failures -- and holidays may exacerbate the habit. University of Pennsylvania psychologist Martin E. P. Seligman, Ph.D.,a founder of the Positive Psychology movement, "has described its core philosophy as a 'build what's strong' approach, " according to Dr. Michael Miller of Harvard Medical School. Positive psychology is clinically proven to relieve and prevent depressive symptoms. Does this Spark an idea?
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Instructions
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Make a "Gratitude Visit." But first, write a letter to someone you are very grateful to, detailing what they have done for you and what the effect on you was. You have from Thanksgiving to New Year's Day to make this happen. Dr. Seligman's students reported being deeply moved and changed by this practice. If you're prone to depression, the practice helps you in two ways: It takes your attention from yourself to someone else, and it magnifies positive feelings. Set up a meeting with the person you wrote to, telling them why if you want, take the letter with you and read it to him/her out loud. Let your recipient respond to your letter. If it's necessary, read the letter over the phone instead.
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Write down three good things that happen every day, and look for your role in making them happen. You may also take this practice to the next level and start to look for three good things before they happen, wondering how you might influence circumstances for good. If things that aren't good happen, so what? Remember that from Thanksgiving to New Year's Day, you are in the process of shining the light of attention on good things. Each night after you write them down, take a little time to think about why they happened, and to be thankful for them.
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Spend time each day reminding yourself of what your character strengths are. Write them down so you'll remember them quickly when you want to.If you need help, ask trusted friends --- whom you know will give you unconditionally positive feedback --- what they think your character strengths are, and to give you practical examples from your life. Identify the top five strengths, and then make a promise to yourself and friends to find new ways to use them every day between Thanksgiving and New Year's Day. For more help, take the VIA Survey of Character Strengths on the Authentic Happiness website.
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Tips & Warnings
When negative thoughts come in, return to one of the practices here and ask a trusted companion to help you. If there's no one you can do it with, concentrate on keeping your Gratitude Journal and verbally sharing things you're grateful for with someone else during each day.
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