What is substance abuse treatment. How can families support loved ones struggling with addiction. Where to find evidence-based resources on opioid overdose prevention. What are the most effective medication-assisted treatments for substance use disorders. How can healthcare providers implement best practices for addiction treatment.

Understanding Substance Abuse Treatment: A Family-Oriented Approach

Substance abuse treatment is a complex and multifaceted process aimed at helping individuals overcome addiction and achieve long-term recovery. For families grappling with a loved one’s substance use disorder, understanding the various treatment options and available resources is crucial. This comprehensive guide delves into evidence-based approaches, medication-assisted treatments, and valuable resources to support both individuals struggling with addiction and their families.

The Role of Medication-Assisted Treatment (MAT) in Addiction Recovery

Medication-Assisted Treatment (MAT) has emerged as a cornerstone in the treatment of substance use disorders, particularly for opioid and alcohol addiction. But what exactly is MAT, and how does it work?

MAT combines FDA-approved medications with counseling and behavioral therapies to provide a holistic approach to addiction treatment. This “whole-patient” approach addresses both the physical and psychological aspects of substance use disorders, increasing the chances of successful recovery.

Key Medications Used in MAT

• Methadone
• Buprenorphine
• Naltrexone

These medications work by relieving withdrawal symptoms and psychological cravings, helping to restore chemical balance in the body. When used as part of a comprehensive treatment plan, MAT has been shown to:

• Improve patient survival rates
• Increase retention in treatment programs
• Decrease illicit opiate use and criminal activity
• Improve birth outcomes for pregnant women with substance use disorders

Opioid Overdose Prevention: Recognizing Signs and Implementing Strategies

Opioid overdose has become a critical public health issue in recent years. How can we effectively prevent and respond to opioid overdoses?

Recognizing the warning signs of an opioid overdose is crucial for timely intervention. These signs may include:

• Shallow or stopped breathing
• Unresponsiveness
• Blue or purple lips and fingernails
• Pinpoint pupils

Naloxone, an opioid antagonist, has proven to be a life-saving medication in cases of opioid overdose. It rapidly reverses the effects of opioids and can be administered by first responders, family members, or bystanders with proper training.

Implementing Overdose Prevention Programs

Communities and healthcare providers can take proactive steps to prevent opioid overdoses:

1. Establish take-home naloxone programs
2. Provide education on overdose risk factors and prevention strategies
3. Implement safe prescribing practices for opioid medications
4. Increase access to evidence-based treatment for opioid use disorders
5. Support harm reduction initiatives, such as syringe exchange programs

Evidence-Based Resources for Substance Abuse Treatment and Prevention

Access to reliable, evidence-based information is essential for individuals, families, and healthcare providers navigating the complex landscape of substance abuse treatment. Where can one find trustworthy resources on this topic?

SAMHSA’s Evidence-Based Practice Resource Center (EBPRC) offers a wealth of downloadable materials covering various aspects of substance use and mental health. These resources are designed to help communities, clinicians, policymakers, and others incorporate evidence-based practices into their settings.

Key SAMHSA Resources

• Medication-Assisted Treatment (MAT) guidelines
• Opioid Overdose Prevention Toolkit
• Tips for Teens: The Truth About Opioids
• Use of Medication-Assisted Treatment in Emergency Departments
• Telehealth for the Treatment of Serious Mental Illness and Substance Use Disorders

Other Federal Resources

• CDC’s Evidence-Based Strategies for Preventing Opioid Overdose
• National Institute on Drug Abuse (NIDA) Opioids Information
• Department of Health and Human Services (HHS) Opioid Resources

Implementing MAT in Criminal Justice Settings: Challenges and Opportunities

The intersection of substance use disorders and the criminal justice system presents unique challenges and opportunities for treatment. How can MAT be effectively implemented in jails and prisons?

Implementing MAT in correctional settings requires careful planning and collaboration between healthcare providers, correctional administrators, and community partners. The National Council of Behavioral Health has developed a comprehensive toolkit to guide this process, addressing key considerations such as:

• Assessing the needs of the incarcerated population
• Developing policies and procedures for MAT administration
• Training correctional staff on MAT principles and practices
• Establishing partnerships with community treatment providers for continuity of care upon release
• Addressing potential security concerns related to medication storage and distribution

By implementing MAT programs in criminal justice settings, we can help reduce recidivism rates, improve public health outcomes, and support successful reentry into the community for individuals with substance use disorders.

Telehealth and Substance Abuse Treatment: Expanding Access and Improving Outcomes

The rapid advancement of telehealth technologies has opened new avenues for substance abuse treatment and mental health care. How can telehealth modalities be effectively utilized in addiction treatment?

Telehealth offers numerous benefits for individuals seeking treatment for substance use disorders and serious mental illness:

• Increased access to care, particularly in rural or underserved areas
• Reduced transportation barriers and associated costs
• Enhanced privacy and confidentiality for patients
• Flexibility in appointment scheduling
• Continuity of care during public health emergencies or other disruptions

SAMHSA’s guide on Telehealth for the Treatment of Serious Mental Illness and Substance Use Disorders provides valuable insights into implementing telehealth services effectively. Key considerations include:

1. Ensuring HIPAA compliance and data security
2. Adapting evidence-based treatments for virtual delivery
3. Training healthcare providers in telehealth best practices
4. Addressing potential technology barriers for patients
5. Developing protocols for managing emergencies in a virtual setting

Harm Reduction Strategies: A Pragmatic Approach to Substance Use

Harm reduction is a public health approach that aims to minimize the negative consequences associated with substance use, without necessarily requiring abstinence. What are some effective harm reduction strategies for addressing substance use disorders?

The Harm Reduction Coalition (HRC) provides valuable resources and guidance on implementing harm reduction programs. Key strategies include:

• Syringe exchange programs to reduce the transmission of bloodborne diseases
• Overdose prevention and naloxone distribution programs
• Safe consumption sites or supervised injection facilities
• Drug checking services to identify potentially dangerous adulterants
• Low-threshold access to medication-assisted treatment

Harm reduction approaches recognize that substance use exists on a continuum and that any positive change is a step in the right direction. By implementing these strategies, communities can reduce the public health and societal costs associated with substance use while providing pathways to treatment and recovery for those who are ready.

Supporting Families: Navigating the Challenges of a Loved One’s Addiction

When a family member struggles with substance use disorder, the impact reverberates throughout the entire family system. How can families best support their loved ones while also taking care of their own well-being?

Supporting a family member with addiction requires a delicate balance of compassion, boundaries, and self-care. Here are some strategies for families navigating this challenging situation:

1. Educate yourself about addiction and evidence-based treatment options
2. Encourage your loved one to seek professional help and support their treatment journey
3. Set clear boundaries to protect your own mental and emotional health
4. Practice self-care and seek support for yourself through therapy or support groups
5. Learn about enabling behaviors and how to avoid them
6. Understand that recovery is a process and relapses may occur
7. Celebrate small victories and progress in your loved one’s recovery journey

SAMHSA’s Opioid Overdose Prevention Toolkit includes a section specifically for patients and families, offering valuable guidance on supporting loved ones with substance use disorders while maintaining one’s own well-being.

Family Support Resources

• Al-Anon and Nar-Anon: Support groups for families of individuals with alcohol or drug addiction
• SMART Recovery Family & Friends: A science-based support program for those affected by the substance use of a loved one
• National Association for Children of Addiction (NACoA): Resources and support for children impacted by parental substance use

By accessing these resources and implementing supportive strategies, families can play a crucial role in their loved one’s recovery journey while also maintaining their own emotional well-being.

Addressing the Opioid Crisis in the Workplace: Employer Strategies and Responsibilities

The opioid epidemic has far-reaching consequences that extend into the workplace. How can employers address this issue and support employees who may be struggling with opioid use disorder?

Employers play a crucial role in addressing the opioid crisis by creating supportive workplace environments and implementing policies that promote employee health and well-being. The CDC provides guidance for employers on using naloxone to reverse opioid overdose in the workplace, highlighting the importance of preparedness and education.

Key Strategies for Employers

1. Develop comprehensive drug-free workplace policies that balance safety with support for employees seeking treatment
2. Provide education and training on opioid use disorder, overdose recognition, and response
3. Implement an Employee Assistance Program (EAP) that includes substance use disorder treatment resources
4. Consider establishing a workplace naloxone program and training designated employees in its use
5. Review health insurance plans to ensure adequate coverage for evidence-based addiction treatment, including MAT
6. Foster a stigma-free workplace culture that encourages employees to seek help without fear of discrimination

By taking proactive steps to address opioid use in the workplace, employers can contribute to the overall health and safety of their workforce while potentially reducing costs associated with lost productivity and healthcare expenses.

The Future of Substance Abuse Treatment: Emerging Trends and Innovations

As our understanding of addiction and its treatment continues to evolve, new approaches and technologies are emerging to enhance substance abuse treatment. What are some promising innovations in the field of addiction treatment?

Several exciting developments are shaping the future of substance abuse treatment:

• Digital therapeutics: FDA-approved mobile applications and digital platforms that deliver evidence-based interventions for substance use disorders
• Pharmacogenomics: Tailoring medication selections based on an individual’s genetic profile to optimize treatment outcomes
• Neurofeedback and brain stimulation techniques: Non-invasive methods to modulate brain activity associated with addiction
• Virtual reality therapy: Immersive environments for exposure therapy and coping skills training
• Artificial intelligence-driven predictive analytics: Identifying individuals at high risk for relapse and tailoring interventions accordingly

These innovative approaches hold promise for enhancing the effectiveness and personalization of substance abuse treatment. However, it’s important to note that they should be integrated into comprehensive, evidence-based treatment programs rather than used as standalone solutions.

Challenges and Considerations

As we explore these emerging trends, several challenges must be addressed:

1. Ensuring equitable access to innovative treatments across diverse populations
2. Maintaining privacy and data security in increasingly digital treatment landscapes
3. Balancing technological innovations with the crucial human elements of addiction treatment, such as therapeutic relationships and peer support
4. Conducting rigorous research to establish the long-term efficacy and safety of new treatment modalities
5. Integrating emerging approaches into existing treatment systems and reimbursement models

By addressing these challenges thoughtfully, we can harness the potential of innovative approaches to improve outcomes for individuals struggling with substance use disorders and their families.

Conclusion: A Holistic Approach to Substance Abuse Treatment

As we’ve explored throughout this comprehensive guide, effective substance abuse treatment requires a multifaceted, evidence-based approach that addresses the complex biological, psychological, and social factors underlying addiction. By combining medication-assisted treatment, behavioral therapies, harm reduction strategies, and emerging innovations, we can provide individuals with the best possible chance for successful recovery.

Families play a crucial role in supporting their loved ones through the treatment process, and access to reliable information and resources is essential. By leveraging the wealth of evidence-based resources available from organizations like SAMHSA, CDC, and NIDA, families and healthcare providers can make informed decisions and implement effective strategies for addressing substance use disorders.

As we continue to face the challenges posed by the opioid epidemic and other substance use issues, it’s crucial to remain committed to ongoing research, innovation, and the implementation of best practices across all settings – from healthcare facilities and criminal justice systems to workplaces and communities. By working together and embracing a holistic, compassionate approach to substance abuse treatment, we can make significant strides in improving outcomes and supporting long-term recovery for individuals and families affected by addiction.

Evidence-Based Resources About Opioid Overdose

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SAMHSA’s Evidence-Based Practice Resource Center (EBPRC) contains a wide variety of downloadable resources available from SAMHSA and other federal partners about opioid overdose and other substance use and mental health topics to help communities, clinicians, policy-makers and others with the information and tools to incorporate evidence-based practices into their communities or clinical settings.

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SAMHSA Resources

Medication-Assisted Treatment (MAT) – The use of medications, in combination with counseling and behavioral therapies, to provide a “whole-patient” approach to the treatment of substance use disorders.

Medications, Counseling, and Related Conditions – Medications approved to treat Alcohol and Opioid Use Disorders relieve the withdrawal symptoms and psychological cravings that cause chemical imbalances in the body. Medications used for treatment are evidence-based treatment options

Opioid Overdose – Learn the warning signs of opioid overdose and how naloxone and medications for OUD treatment can help treat and prevent it.

Know the Risk of Using Drugs – All drug use comes with risk. Know the facts before letting drugs take their toll on you and your family.

Tips for Teens: The Truth About Opioids – This fact sheet for teens provides facts about opioids. It describes short- and long-term effects and lists signs of opioid use. The fact sheet helps to dispel common myths about opioids. Access sources cited in this fact sheet.

Opioid Overdose Prevention Toolkit -This toolkit offers strategies to health care providers, communities, and local governments for developing practices and policies to help prevent opioid-related overdoses and deaths. Access reports for community members, prescribers, patients and families, and those recovering from opioid overdose.

Use of Medication-Assisted Treatment in Emergency Departments – This guide examines emerging and best practices for initiating medication-assisted treatment (MAT) in emergency departments.

Use of Medication-Assisted Treatment for Opioid Use Disorder in Criminal Justice Settings -This guide focuses on using medication-assisted treatment for opioid use disorder in jails and prisons and during the reentry process when justice-involved persons return to the community.

Telehealth for the Treatment of Serious Mental Illness and Substance Use Disorders – This guide reviews ways that telehealth modalities can be used to provide treatment for serious mental illness and substance use disorders including opioid overdose among adults.

TIP 63: Medications for Opioid Use Disorder – This Treatment Improvement Protocol (TIP) reviews the use of the three Food and Drug Administration (FDA)-approved medications used to treat OUD—methadone, naltrexone, and buprenorphine.

Advisory: Opioid Therapy in Patients With Chronic Noncancer Pain Who Are in Recovery From Substance Use Disorders – This advisory addresses screening and assessment tools, nonpharmacologic and nonopioid treatment for chronic pain, and the role of opioid therapy in people with chronic noncancer pain and SUDs.

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Other Federal Resources

Overdose Prevention & Naloxone Manual | HRC – This Harm Reduction Coalition (HRC) manual outlines the process of developing an Overdose Prevention and Education Program that may involve a take-home naloxone component.

Evidence-Based Strategies for Preventing Opioid Overdose: What’s Working in the United States | CDC (PDF |  11.5 MB) – This CDC document reviews evidence-based strategies to reduce overdose. It explains why these strategies work, the research behind them, and examples of organizations that have put these strategies into practice.

Medication-Assisted Treatment (MAT) for Opioid Use Disorder in Jails and Prisons: A Planning and Implementation Toolkit | National Council of Behavioral Health – Developed by the National Council of Behavioral Health, this guide provides correctional administrators and healthcare providers tools for implementing MAT in correctional settings.

Using Naloxone to Reverse Opioid Overdose in the Workplace: Information for Employers and Workers | CDC (PDF | 785 KB) – This fact sheet helps employers understand the risk of opioid overdose and provides guidance about establishing a workplace naloxone program.

Opioids | HHS – Increased prescription of opioid medications like oxycodone and hydrocodone led to widespread misuse of both prescription and non- prescription opioids. Prevention, treatment, and recovery information is available here to help health professionals and families combat the epidemic.

Opioids | NIDA – Opioids are a class of drugs that include the illegal drug heroin, synthetic opioids such as fentanyl, and pain relievers available legally by prescription, such as oxycodone (OxyContin®), hydrocodone (Vicodin®), codeine, morphine, and many others.

Drug Overdose | CDC – Overdose Data to Action (OD2A) supports jurisdictions in collecting high quality, comprehensive, and timely data on nonfatal and fatal overdoses and in using those data to inform prevention and response efforts.

Rx Awareness | CDC – Prescription opioids can be addictive and dangerous. CDC’s Rx Awareness campaign tells the stories of people whose lives were impacted by prescription opioids.

Last Updated

Last Updated: 06/09/2023

30 Affirmations for Depression | NowPsych

By Dr. Sean Paul, MDIn DepressionPosted March 9, 2023

Perhaps the worst part of depression is the deep pit of self-hate and/or gloomy thoughts that you have to live through. These can hit so hard that finding your way out seems impossible at that time. Seeing yourself as a worthy human can be hard, and it can damage you long-term if you don’t have some coping methods. One such way is using positive affirmations for depression to remind yourself of your worth and humanity.

Positive affirmations for depression are great to help put your life in perspective and remind you that you matter. Sometimes, it is hard to think positively through the darkness, so you need a nudge to put you on the right path. Repeating them to yourself at your lowest points can give you the motivation you need to tide you over that period. You can write down personalized positive affirmations, but you can start with these great examples

1. My sadness and my depression do not define me
2. I don’t have to be productive to see value in myself
3. I am resilient in the face of any challenge
4. I am in charge of my life, and my happiness and I feel happy and content
5. Not everybody will understand my situation, and it is okay
6. I am much more than what I think I am
7. Every day is a gift, and I am blessed to see today. I will see tomorrow and the next and bless them too
8. I have made it this far, and I won’t stop now
9. I am loved and appreciated even when it seems like I’m not
10. I am a work in progress, and I welcome every positive change. The darkness is in the past, and I open my eyes to new beginnings
11. I am more than what people think I am, and my thoughts do not shape my life
12. I am needed regardless of how worthless I feel
13. Everything will work out perfect for me, and I will watch it unfold
14. I forgive myself, and I don’t blame myself for my current situation
15. It’s in my head. It won’t last forever, and I will come out stronger
16. I deserve love, joy, and happiness. I deserve everything good
17. I don’t have anything to prove to myself or anybody else. I am enough, and that is okay
18. This darkness won’t last forever
19. I am not perfect, and it is okay. I forgive myself and everyone for not being perfect. We are enough, and that is all that counts
20. I love myself, and I am happy
21. I am capable and driven to overcoming my depression.
22. I will choose to focus on positive thoughts and feelings.
23. I am worthy of love and happiness.
24. I am stronger and more powerful than my depression.
25. I am grateful for the many good things in my life.
26. I will find joy in everyday moments.
27. I have faith in my ability to heal and grow.
28. I deserve to feel happy and fulfilled.
29. I am surrounded by love and support.
30. I am making progress towards better mental health every day.

Depression can leave a dark cloud hanging over your head after a long time, and getting over a depressive episode can be mentally and physically challenging. Without some help, it can be challenging to pull yourself out of the slump and get back on track. These affirmations are not a remedy for your depressive episodes, but they will help you get in the right frame of mind to battle that episode and come out even stronger.

If you suffer from depression please call your doctor or psychiatrist right away. In Florida, give us a call at NowPsych.

Tags: Affirmations for Depression

Dr. Sean Paul, MD

Dr. Paul a psychiatrist (medical doctor) and is the founder of NowPsych. He provides consultations for both in-person in Florida as well as online psychiatry. He is a medical doctor board certified in Adult Psychiatry as well as Child and Adolescent Psychiatry. Dr. Paul’s areas of expertise are anxiety, depression, ADHD, behavioral problems, sleep problems, internet and video game addiction, psychotherapy, and autism.

11 Wonderful Affirmations That Help Depression and Anxiety – Freedom

Believe in them and repeat them regularly

The practice of affirmations has become quite widespread. We are talking about short phrases for self-hypnosis that help a person tune his mind to a positive wave.

A 2010 study at Arizona State University found that affirmations can be useful, at least as an additional form of treatment for anxiety and depression.

In the study, 17 therapists rated the effectiveness of seven different affirmations on a scale of 1 to 7. Nearly all participants in the study agreed that self-hypnosis can be a helpful practice in recovering from anxiety disorders and depression.

The effectiveness of this method depends on the individual characteristics of the person. That is, the psychological readiness to internally accept the uttered affirmations and increases the likelihood that they will have a positive impact.

So, 11 effective affirmations to help with depression and anxiety. Repeat them regularly, trust them, and a positive result will not keep you waiting!

1. I love myself unconditionally.

2. I am strong!

3. I allow only healthy relationships based on mutual respect into my life.

4. Life wants only the best for me. I’m in tune with where I am right now.

5. I feel comfortable with all the people I interact with.

6. I am enjoying the simple pleasures that life offers me right now.

7. How I feel is important to me. So I focus on the aspects of life that make me feel good!

8. My life trials open up new opportunities for me.

9. My mood affects my physical condition. I am peaceful and positive!

10. I control my thoughts and my life.

11. I love myself the way I am.

How to practice affirmations

First, you need to understand that the effectiveness of phrases depends on your willingness to devote the necessary time to this practice, as well as faith in its benefits. If you say these phrases daily, then you are already practicing affirmations.

In fact, every word you say can be considered an affirmation. It’s just that usually what we say about ourselves, about others, or about situations in which we find ourselves, is not positive. Affirmations help us consciously change the vector in a positive direction.

To have a positive effect, you need to make this practice a daily routine (or resort to it at least several times a week). Be kind to yourself and say these phrases as often as you can.

Some useful tips for beginners

Focus on your positive qualities. We often think about what needs to be changed in ourselves than about our positive aspects. Write in the first person: “I…”. List everything you know special about yourself.

Consider negative scenarios that you want to replace with positive ones. How do you think of yourself? Do you have a negative perception of appearance, intelligence, achievement, or ability? It’s time to replace that negative mental chatter with the positive qualities you identified in the first step!

Think about what positive goals you want to achieve. As you continue to think positively about yourself, you will become more and more motivated to work on it.

Create your list of goals and scenarios for working on them. You will most likely notice that this list is quite long. This is amazing! You will want to work on several of these goals at the same time. But still choose the one that is the most urgent. When you notice a visible improvement, you can move on to the next task.

Rewrite and reread your affirmations and goals daily. Connect your positive qualities with your goals. For example, you decide to lose weight. If you combine this goal with your ability to concentrate, you can give yourself a strong enough boost.

Don’t give up! Constant practice works wonders. Keep repeating your affirmations, and soon you will notice first small, and then even very noticeable changes. Feel grateful and keep moving forward. Gradually you will begin to see more and more changes in your mood, in your feelings about yourself and others, in your life.

Affirmations for depression – plus tips for creating your own – Drink-Drink

Affirmations refer to any positive statement you make about yourself or your abilities:

• I can do it.
• I’m going to have a great day today.
• It’s hard for me now, but I’m constantly improving.

Many people find that repeating these encouraging phrases helps them stay strong in the face of adversity, find motivation to work on themselves, and cope with pain or distress.

At the most literal level, affirmations are nothing more than words. They cannot magically improve a difficult situation or cure physical or mental illness. However, words have power and positive self-talk can bring many benefits.

Many people use affirmations to increase self-esteem, reduce anxiety, and even alleviate feelings of depression.

How affirmations can help

Many people seem to benefit from affirmations, but how exactly do affirmations help relieve depression? What gives these simple statements power?

They can cause brain changes

Experts believe that affirmations work by helping to create changes in the brain. Affirmations that focus on positive experiences or core values ​​can activate the brain’s reward systems. research suggests. This, in turn, can make it easier to adopt a more positive outlook for the future.

It works because of another important characteristic of the brain: neuroplasticity.

Your brain has some flexibility, and it continues to change and adapt in response to your life experiences. Affirmations are one way to use this trait to your advantage, as the brain can’t always tell real experience from experience.

They help you change and rethink negative beliefs.

Roberta Alves, a licensed mental health counselor in Fort Lauderdale, Florida, explains that people living with depression tend to experience negative thoughts on a regular basis.

“Affirmations are a great tool to help rebalance because they help you replace negative thought patterns with healthier, more positive ones,” adds Alves.

She goes on to say that addressing the cycle of negative thoughts that underlies depression can often reduce symptoms of depression.

It is worth noting that counteracting and replacing negative thoughts with more positive and productive thought patterns is an important aspect of cognitive behavioral therapy (CBT), which Alves and other experts recommend as an effective approach to treating depression.

Choosing Affirmations

Your affirmations can be effective without being complicated. Many supporting statements are quite simple and straightforward.

Alves offers some examples:

• I value and respect myself.
• I have many gifts and talents.

Depression includes many negative thoughts and emotions, so you can start by identifying the type of affirmation that will benefit you the most. Does depression affect your self-esteem? Does it cause anger? Or loneliness?

Self-Esteem Affirmations

Depression is often associated with low self-esteem and feelings of emotional numbness or emptiness. You may feel lethargic and drained even when thinking about your usual interests and hobbies, and may not enjoy anything at all.

This can increase doubts about your own abilities, including your ability to heal and regain a more hopeful outlook, and demotivate you to keep trying.

These statements can help you challenge feelings of emptiness and low self-esteem or motivation:

• I have the confidence to achieve my goals and create the life I want for myself.
• I am grateful for the abilities and values ​​that make me who I am and help me succeed.
• Every day I take another step towards positive change.
• Making time every day for my favorite activities brings me joy and gives me strength for tomorrow.

Affirmations for loneliness and sadness

Persistent sadness, especially sadness that seems to have no specific cause, is one of the most common symptoms of depression. Many people with depression also experience loneliness, often as a result of self-isolation. Loneliness can increase sadness, hopelessness, and other key symptoms.

You may avoid others because you:

• think you are not a good company
• doubt they really care
• not enough energy for social interaction

However, leaving important relationships makes it harder to get important emotional support that could help improve your mood and well-being.

On the other hand, self-affirmation can help you challenge the mindset that leads you to isolation and encourage you to lend a helping hand instead:

• I am worthy of love from myself and others.
• I draw support from loved ones in times of sadness and despair.
• My loved ones take care of me and support me even when I feel lonely.
• The sadness I feel is related to depression. It will pass with time.

Affirmations of guilt and anger

Not everyone recognizes anger and irritability as symptoms of depression, but these emotions are actually quite common.

You may:

• feel moody or irritable
• easily get angry or upset
• have trouble preventing or controlling temper tantrums

Depression can also include intense guilt. If you angrily lash out at others, you may feel guilty about hurting their feelings and pushing them away.

You may feel guilty about isolating yourself, struggling to cope with your responsibilities, and even feeling depressed.

Affirmations can help you challenge these unwanted emotions:

• I treat myself with the kindness and compassion that I deserve.
• I do my best every day, and that’s all anyone can do.
• My feelings of anger subside, leaving me relaxed and at peace.
• I accept painful emotions, let them go and embrace inner peace.

Creating your own

Depression manifests itself in many ways, and the statements above may not reflect your unique symptoms or experiences.

In addition, Alves notes that positive affirmations can work more effectively if you personalize them. A statement that is more specific about what you value about yourself can help more than just saying, “I value myself.”

These strategies can help you create affirmations that work for you.

Start by listing specific negative thoughts.

Alves suggests setting aside a week to track negative thought patterns in a notepad or phone. After a week, your list will provide some insight into the specific themes of negative thought patterns. You can then create affirmations to directly reformulate or refute those thoughts.

Strive for statements you can believe

Keeping your statements realistic can help increase their chances of success.

If you make statements that are not entirely true for you, such as “I love everything about myself” or “I am happy every day,” your statements may make you feel worse, not better.

Repeating something you don’t believe in can cause self-doubt, skepticism, and even self-disappointment when the statement fails to turn into reality.

Wrong on the side of neutrality

If you’ve already started looking for affirmations, you’ve probably noticed some positive affirmations, such as “I accept myself with all my heart” or “I’m a wonderful person.”

However, research shows that more neutral statements tend to be more beneficial, especially for boosting self-esteem.

Best approach? Focus your affirmations on specific traits or values ​​rather than filling them with general positivity:

• I am kind and patient.
• I make the most of every day.

Focus on the here and now

Keep your affirmations in the present tense: me, not me.

Presenting your claims as reality will help increase your chances of success. Treat them as statements about who you are now, not about who you want to be.

Affirmations should also be focused on you – after all, you can only control your own actions.

How to use them

When it comes to affirmations, consistency is key. By incorporating them into your daily life, you will see real results.

“The daily routine links your affirmations to what you do on a regular basis. It helps positive statements become an automatic response, like getting in the car and fastening your seat belt without thinking,” explains Alves.

She recommends repeating affirmations several times a day, incorporating them into your daily activities.

For example, you can repeat the following statements:

• when you wake up in the morning
• while showering or brushing your teeth
• while commuting to and from work
• while exercising
• while relaxing or meditating
• in bed before bedtime

Say your affirmation 10 times or so.