Negative thoughts must be replaced
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Once you have identified your negative thoughts you can learn to replace them with realistic and constructive ideas.
Draw up a list of things that prove that you're good enough. For example:
Your spirits will begin to lift once you start focusing on reasons why you are good enough. You will then be able to handle difficult situations more easily.
Perhaps you don't think that you have the energy to change your thoughts. But in cognitive therapy we work with you to draw up a plan that is easy to carry out. You can also use a "thought plan" that will help you to change your negative thoughts.
Be active
It is important that you're active. Depressed people tend to avoid situations that seem insurmountable. Our advice is to learn how to set small and realistic goals.
Perhaps you don't feel that you have the energy to do anything, but remember that you can generate energy - just keeping going.
You'll keep going if you do meaningful things. It is also important that you make yourself do some of the things that you used to enjoy and be interested in.
Actions help
Everything gets easier once you learn how to analyze your internal processes that involve thoughts, feelings and actions.
Your ways of thinking and feeling are tied up with how you react and behave. This link between thoughts, feelings and actions is shown in the following table:
The above thoughts and feelings can result in many actions. But actions can also result in physical reactions such as:
- Tiredness
- Sweating
- Palpitations
Replace negative thoughts
John gets tired while Louisa breaks out in sweat and shakes. Henry, on the other hand, craves alcohol and Vera suffers palpitations and chest pains. All four misinterpret their physical symptoms and fail to realize that they are the symptoms of depression. This misinterpretation has terrible implications for their thoughts and feelings, resulting in catastrophic thoughts such as:
- Nobody needs me any more (John)
- Everything's hopeless (Louisa)
- I'm not good at anything (Henry)
- I'm going to die - there's something wrong with my heart (Vera)
Catastrophic thoughts are not realistic and you have to ask yourself:
What can I say to myself that is comforting and healing instead of having these negative thoughts?
Maybe you can say:
- I don't feel very social right now, but there's always some way of being useful (John)
- Everything's difficult right now, but it'll pass (Louisa)
- I don't feel that great right now, but I'll take one thing at a time (Henry)
- I'm vulnerable and in pain right now, but these are symptoms of anxiety and anxiety passes (Vera)
Negative thoughts are a symptom
It's important to remember that negative thoughts are a symptom. However, this symptom may have been laid down early in life and therefore be difficult to change. This symptom can also be difficult to change once you are no longer depressed.
If you have many negative thoughts and find it difficult to stay positive, you can always talk to your family physician. Your family physician can then direct you to a psychologist where you can learn to stay positive.
There's always something you can do!