The 4 Skills You Need to Break the Cycle of Depression

Breaking the cycle of depression may feel like an impossible task; however, with the right tools, it is absolutely possible. Though there is no one-size-fits-all approach to treating depression, there are several skills and habits that can help you gain control over your life and successfully manage the symptoms of depression. As part of our treatment program at GUTS OC, we teach these 4 skills needed to break the cycle of depression:

#1 Mindfulness

Mindfulness means being able to focus on what is happening right now. This is a critical skill because individuals who have depression tend to think historically. Ruminating on dark memories or experiences from the past feed the cycle of depression.

If you are able to practice mindfulness, then you are able to focus on being in the current moment, stop focusing on past events and break thought patterns (and therefore actions!) informed by negative experiences, memories and habits.

#2 Distress Tolerance

Distress tolerance is the ability to tolerate crisis without making the situation worse. Part of the cycle of depression is making decisions based on negative feelings. Learning distress tolerance teaches you to stand still, weather the storm and not exacerbate the current situation. You are then able to make more sound decisions that are not informed by negative feelings.

#3 Interpersonal Effectiveness Skills

Interpersonal effectiveness skills include learning how to build new relationships, strengthen current ones and how to effectively deal with conflict. All of these skills are necessary to interact with others in a healthy and productive way.

Many individuals with depression often avoid conflict which can perpetuate the cycle of depression. Learning how to effectively interact with others, even in difficult situations, can have a profound effect in breaking this vicious cycle.

#4 Emotional Regulation

Emotional regulation involves being non-judgmental towards your current emotions. We are often taught to minimize or suppress our emotions. However, emotions can become so overwhelming in our daily life that we often make decisions based on negative emotions instead of using our “wise mind.” Emotional regulation allows you to move through your emotions and make sound decisions for your well being versus making decisions through the lens of your depression.

These 4 skills are essential components needed to make conscious decisions that will take you out of the cycle of depression.

At GUTS OC, we use a holistic approach to treat depression. Our treatment plan often includes:

  1. Utilizing Micro current neurofeedback for quick results that place our patients at a higher level of functioning than talk therapy and even medication.

  2. Teaching our patients the 4 skills described above.

  3. Building a solid foundation to prepare their bodies and their minds to break the cycle of depression through adequate sleep, regular exercise and eating healthy foods.

Our team of professionals (therapist, life coach, clinical psychologist and a personal chef) work together to provide wraparound services all under one roof. This leads to long-term, sustained success in a shorter amount of time.

Are you ready to start living your best life? Contact us to tell us a little more about your situation and we will provide you with an assessment and detailed tier plan based on your goals. We look forward to taking this next step together.


About GUTS OC:

We combine mental health services and state-of-the-art technology to help our patients obtain long-term results faster. Our specialties include therapy, micro current neurofeedback and life coaching. Our evidence-based approach has helped thousands of individuals, couples and families who have sought our help over the past 22 years. Our trained specialists are committed to educating & empowering our patients with the skills and mindset to live successful, happy lives.

GUTS OC is based in Tustin, CA but provides services to all of Orange County through in-person sessions and/or virtual therapy sessions via phone, chat or video.

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17332 Irvine Blvd #232

Tustin, CA 92780


 (714) 730-0838

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