The Basics Of Mental Health

Distortions in thinking, called cognitive distortions, are common in depression. For example, if someone cooks a meal that isn’t perfect, she sees herself as a total failure, the worst extreme. If something bad happens, a person expects it to occur over and over again. It’s an extreme form of overgeneralization. This type of thinking often includes the What ifs . Or, she assumes total responsibility and blames herself for an event out of her control. For example, if she feels stupid then she must be stupid. Being wrong is unthinkable. And feeling bitter and resentful when it doesn’t happen. If she says, Nobody likes me. I have no friends, you might gently ask her to really think about where that thought comes from. Suggest she replace it with something accurately reflecting her life today.

Nod Your Head

You might say, I hear you feel like you are unlovable and have no friends. That must feel awful. Where do you think that comes from? Often, this is the case. Start by having her focus on a particular negative thought. Have her consider the evidence in her life against the negative thought and the evidence for the negative thought and fill in the two columns. If she has trouble, she may need to ask friends or family for suggestions. Many people with depression find more evidence against the negative thought than for it. Seeing this, your family member or friend may realize the error of her thinking. This may help to lift her mood. If she believes she’s a failure, as many people with depression do, she will probably deny ever having any past successful outcomes. The negative thoughts in depression often cause a person to believe she has failed in life, is incompetent, or is a loser. Point out her achievements, whether in school, work, sports, or a hobby.

Scream Your Last Scream

She may push aside those negative beliefs and accept some degree of competence in herself. She may initially deny ever having overcome adversity. Try to use gentle persuasion to remind her of those events. Ask her whether the issues underlying these thoughts are current and bother her now or if they are from years past. For example, you might ask, Are you just now thinking about negative thoughts? Did this come up recently, or have you been thinking about it for a while? How does it affect you now? Past experiences can often haunt someone who has depression. Thinking about them constantly, called rumination, is both common and unhelpful. Ask her what’s in her power to try to change now. Encourage her to put aside negative thoughts stemming from the past. This could bring her a great deal of relief. A number of people who experience depression or bipolar disorder exhibit warning signs that become obvious just before their depression or mania worsens. You may notice them right before a decline in mood. When a thought, belief, or interpretation of an event causes you distress, it’s helpful to examine the evidence for and against it.

Shut Out The Light

This will help you identify and change thoughts based on inaccurate assumptions. Identify a negative or distressing thought. Gather evidence for and against that thought. Collect specific evidence about the thought to check its accuracy. Ask others who know you well for their realistic, honest feedback about the thought. Seek out experiences that counteract your negative beliefs. For example, go out and do some activity and observe what really happens. Look at your list realistically and see where the evidence lies. Is your belief inherently true, or is it an internalized message from your environment? If you find it is true, think about what is in your power to change. Try to learn about and look for your family member or friend’s particular type and pattern of warning signs. Recognizing her warning signs early may give you the chance to step in and try to change the course of her depression or bipolar episode. The following story of Jan and David shows the subtle warning signs of depression that you need to pay attention to. Jan is just beside herself. She’s been married to David for 15 years. But she’s not sure because David clams up and won’t talk to her. He has stopped jogging and working out, activities he always enjoyed, and refuses to take the children to their soccer games and birthday parties. His best friend and brother have called to speak with him a few times and he won’t take their calls. Lately, he’s taken to having a scotch or two right when he gets home at night. When she expressed her concern and suggested he visit their family doctor, David snapped at her and told her to leave him alone. Jan is concerned for their children and doesn’t want them to see David’s behavior or ride in the car with him. She is planning to remove all alcohol from the house. Jan is persistent and plans to get his brother and best friend to sit down with him. She hopes they can get him to open up and agree to see his doctor. As you can see, David is showing the warning signs of being more withdrawn and less communicative than usual and is isolating himself from his brother and friends. He has stopped exercising and taking his children to their activities, things he previously enjoyed. Last, he has started drinking alcohol, privately and in front of his family. In response, Jan is considering removing all alcohol from the house. She also plans to have his friends talk to him and try to convince him to seek professional help. Just like the rest of our body, the brain needs continued care to function well. These are the essentials we are all advised to do to maintain emotional health and stability. They include maintaining a regular pattern of sleep, diet, exercise, medications, routine and structure, and contact with friends. Your family member or friend may find them challenging to do while dealing with the symptoms of a mood disorder.