How to Fight Negative Thoughts in Depression
Sometimes we can't escape the negative thoughts.
We feel crowded by them, can't stop thinking them.
The anxiety attack is slowly creeping in, your heart is racing, and your head feels dizzy...
Sounds familiar? Everyone thinks negatively from time to time, but in depression it's more like all the time.
I've been looking through the tips which can help to ward off depressive thoughts, not permanently of course as it goes against human nature, - but temporarily.
This is what I could find: 1.
As soon as you catch yourself thinking negatively, get a pen and a piece of paper and make a comparison list.
You'll need three columns: one to write down your negative thoughts, one to describe how they make you feel, and the last one - for the reality check, i.
e.
any facts that disprove the probability of these things you are thinking of actually happening.
When you organise the chaotic thoughts whizzing through your head on paper, they don't carry the same impact anymore.
By analyzing them you diminish their power over you.
2.
Next step is to think of three positive thoughts.
It might be something you notice everyday, and it brings you secret pleasure (like nice abs that your neighbour shows off every time he is sunning out in his back garden), an imaginary future situation or a very happy past experience.
Keep thinking these thoughts.
3.
At last, choose three random activities that you can do to distract yourself.
Go and do some washing up, go out shopping for your groceries, I don't know, - do anything perfectly mundane.
The only difference is that while doing what you're doing keep thinking these positive thoughts.
All this is a part of a realm of cognitive behavioural therapy for your depression.
There are plenty of self-help books written with CBT in mind (for example, Depression is a Choice by A.
B.
Curtiss).
I would recommend you to buy or borrow from the library at least one and give it a go.
Even if you start taking your antidepressants, you still have up to 8 weeks until the drugs begin to work properly.
There is no reason not to try some sort of therapy or even a self-help group in the meantime.
There are also various relaxation techniques which should help you to stop negative thoughts in your depression.
But you have to be patient as they require self-discipline and persistence to start working.
So, here it is.
I hope the tips work, and please, let me know what you think.
We feel crowded by them, can't stop thinking them.
The anxiety attack is slowly creeping in, your heart is racing, and your head feels dizzy...
Sounds familiar? Everyone thinks negatively from time to time, but in depression it's more like all the time.
I've been looking through the tips which can help to ward off depressive thoughts, not permanently of course as it goes against human nature, - but temporarily.
This is what I could find: 1.
As soon as you catch yourself thinking negatively, get a pen and a piece of paper and make a comparison list.
You'll need three columns: one to write down your negative thoughts, one to describe how they make you feel, and the last one - for the reality check, i.
e.
any facts that disprove the probability of these things you are thinking of actually happening.
When you organise the chaotic thoughts whizzing through your head on paper, they don't carry the same impact anymore.
By analyzing them you diminish their power over you.
2.
Next step is to think of three positive thoughts.
It might be something you notice everyday, and it brings you secret pleasure (like nice abs that your neighbour shows off every time he is sunning out in his back garden), an imaginary future situation or a very happy past experience.
Keep thinking these thoughts.
3.
At last, choose three random activities that you can do to distract yourself.
Go and do some washing up, go out shopping for your groceries, I don't know, - do anything perfectly mundane.
The only difference is that while doing what you're doing keep thinking these positive thoughts.
All this is a part of a realm of cognitive behavioural therapy for your depression.
There are plenty of self-help books written with CBT in mind (for example, Depression is a Choice by A.
B.
Curtiss).
I would recommend you to buy or borrow from the library at least one and give it a go.
Even if you start taking your antidepressants, you still have up to 8 weeks until the drugs begin to work properly.
There is no reason not to try some sort of therapy or even a self-help group in the meantime.
There are also various relaxation techniques which should help you to stop negative thoughts in your depression.
But you have to be patient as they require self-discipline and persistence to start working.
So, here it is.
I hope the tips work, and please, let me know what you think.