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Depression: Causes and coping
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Our mood reflects our thoughts.
As Americans continue to feel the pressure of the economic downturn many may experience depression or depressive symptoms.
It is easy to become consumed with negative thoughts in the face of past due bills and increasing credit interest rates.
It is important to consider the impact of internal thoughts on your moods and ability to manage stressful situations.
There are several forms of thinking that can be especially harmful when under stress.
Aaron Beck identified 11 common cognitive distortions but we will focus on the following 3:
Disqualifying the Positive, Mind Reading and Emotional Reasoning.
- Disqualifying the Positive: This occurs when you down play the good. For example, “Anyone could have done this…”
- Mind Reading: This occurs when you think that you know what someone else believes about you or your circumstances.
- Emotional Reasoning: This occurs when you think that the way you feel is truth. For example, “I feel incompetent….I am incompetent”.
One of the best ways to deal with this faulty way of thinking is through Albert Ellis’ Rational Emotive Behavior Therapy (REBT). Essentially, you use this method to challenge the thoughts that make you feel bad. The process includes asking the following:
1. Is what I am thinking logical (does it make sense)?
2. Is what I am thinking realistic?
3. Finally, as a result of thinking this how do I feel and what do I do?
Typically, if you are being honest with yourself you will find that the answers will be:
#1 - NO
#2 - NO
#3 - Will go something like: “I feel sad and I avoid …”
Once the questioning is finished, you will replace the negative thought with a realistic thought and challenge it as well, to be sure that you are on the right track. This process is very helpful when dealing with Depression but is something that you must do on a regular basis to make it a habit. This type of thinking will serve you well throughout the years …come what may.
It is extremely important to note that anyone that is concerned about Depression or Depressive Symptoms should contact a Mental Health Professional as soon as they possibly can or if it is an emergency call 911.
