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Provo City School District

Sunset View Elementary School

Each week we will be sharing a tip from our school psychologist, Mrs. Rollins.

Combatting Depression Tip 2

This week’s tip is on how to reduce negative bias or focusing on everything that is wrong in your life. The opposite of that is to focus on what is going right.

An easy way to do that is to write down or tell someone 3 good things that happened that day. Don’t discount any positive thing, even if it is as small as getting out of bed that day.

Back around Thanksgiving, I posted a tip about how gratitude or acknowledging the good in your life can change your brain chemistry and increase your levels of serotonin and dopamine, both of which help you to feel happier. Noting the good things happen to you can lead to a more positive, grateful mindset and you can be rewarded with happier brain chemistry. This practice may not make the events or people in your life that are causing your depression go away, but it does make it so you are not mired or stuck in the negative.

I know this works because I did this practice with my roommates in college and have mentally kept it up since then because of how it benefitted my life. I also do the same practice with my own child at bedtime and regardless of what happened to her in the day, she goes to sleep happy knowing that some good things happened for her during the day.

Try it with your family before bed or on the way to and from school and see if it helps to encourage a more positive mindset.

Consejo psicológico de la semana

Cómo combatir la depresión Consejo 2

El consejo de esta semana trata sobre cómo reducir los prejuicios negativos o centrarse en todo lo que va mal en tu vida. Lo contrario es centrarse en lo que va bien.

Una manera fácil de hacerlo es escribir o contarle a alguien 3 cosas buenas que hayan sucedido ese día. No descartes ninguna cosa positiva, aunque sea algo tan pequeño como salir de la cama ese día.

En Acción de Gracias, publiqué un consejo sobre cómo la gratitud o el reconocimiento de lo bueno en tu vida puede cambiar la química de tu cerebro y aumentar tus niveles de serotonina y dopamina, que te ayudan a sentirte más feliz. Tomar nota de las cosas buenas que te ocurren puede conducir a una mentalidad más positiva y agradecida y puedes ser recompensado con una química cerebral más feliz. Es posible que esta práctica no haga que desaparezcan los acontecimientos o las personas de tu vida que te están causando la depresión, pero sí hace que no te quedes empantanado o atascado en lo negativo.

Sé que esto funciona porque hice esta práctica con mis compañeros de cuarto en la universidad y la he mantenido mentalmente desde entonces por lo mucho que me benefició en mi vida. También hago la misma práctica con mi propia hija a la hora de acostarse e independientemente de lo que le haya pasado durante el día, se va a dormir feliz sabiendo que le han pasado cosas buenas durante el día.

Pruébalo con tu familia antes de dormir o en el camino de ida y vuelta al colegio y comprueba si te ayuda a fomentar una mentalidad más positiva.

Don’t forget to check out our Facebook, Instagram, or Twitter pages!

No olvides visitar nuestras páginas Facebook, Instagram o Twitter.

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