At the heart of CBT(complete explanation of CognitiveBehavioral Therapy), is the notion that we must be able to recognize the
thought and behavioral patterns that are contributing to our depression. It has been empirically proven, that if we
can learn to recognize and change our thought patterns by reconstructing our
thought patterns and behaving differently, we can then begin to learn to deal
with and overcome depression. The first
step in learning to deal with your depression, is to become aware of the
irrational beliefs that are leading to
the thoughts and behaviors that are contributing to your depression. There are several techniques that you can
use to learn to be fully present in the moment thus opening your minds to the
irrational beliefs that are contributing to your irrational beliefs. One such technique is guided mindful breathing exercises.
Guided mindful breathing exercises will allow you to become fully aware of the present and not
so consumed in your head with the past, future and irrational thoughts and
beliefs. It allows you to be aware of
those irrational beliefs that are essentially causing your depression and begin
to challenge and eventually change them.
Use the guided breathing exercise below on a daily basis to begin the
first step in learning to deal with and eventually overcome your
depression. You may be uncomfortable at
first, but struggle through the uncomfortable feelings, recognize them and move
on.
Guided breathing exercises allow you to use the most powerful
mind awareness tool we have, our breath, to be fully in the moment. Your mind will wonder as you do the mindful
exercise below but you will use your breath and the recognition of the moment
to bring yourself back to the present.
If you do the mindful breathing exercise below every day, you will begin
to take the most important step in learning to deal with your depression;
recognizing the irrational thoughts that are leading to your depression. Once you learn to be able to be in the moment
when you are totally consumed in your head by your thoughts, you will then
learn step 2; the behavioral and psychological techniques needed to combat your
irrational thoughts and move closer to dealing with and eventually ending your
depression.
Guided Mindful Breathing Exercise (You need to use Chrome or Internet Explorer to listen.)
Breathing in,
I calm body and mind.
Breathing out, I smile.
Dwelling in the present moment I know..
This is the only moment.
Thich Nhat Hanh
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As you learn to master step 1, begin to write down (journal) your thoughts, feelings and behaviors. Begin to keep track the ABC's of your depression: Activating Event, Beliefs and Consequences.
- A – Activating Event: Something happens in the environment around you.
- B – Beliefs: You hold a belief about the event or situation.
- C – Consequence: You have an emotional response to your belief.
You can use the tool below to help you effectively analyze your thoughts and actions that are causing your depression. You can use the tool daily to learn to control and change your cognitive distortions and rid yourself from depression.
First I provide a chart of the cognitive distortions and their meanings.
Secondly, I provide an example of how to use the form.
Lastly I provide the form for you to use on a daily basis to help you learn to deal with your depression
Cognitive Distortions:
Cognitive Distortion
|
Meaning
|
All-or-Nothing
Thinking
|
The
tendency to see everything in absolutes; black or white
|
Mental
Filter
|
Focusing
on only one aspect of a situation; usually one negative aspect
|
Discounting
the positive
|
Focusing
only on the negative and negating the positive
|
Overgeneralization
|
When we
use language like “always”, “never” “can’t” “impossible” “that’s just my
luck”
|
Jumping
to Conclusions
|
Mind
reading and fortune telling;
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Magnification
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Glorifying
or Magnifying problems and minimizing positive situations
|
Emotional
Reasoning
|
Evaluating
a situation based on how you feel: I feel… therefore I think…
|
Should
Statements
|
Thinking
in absolutes. Should statements are self-defeating because “they” assume we
are perfect
|
Labeling
|
When we
think the behavior represents the person rather than just focusing on the
behavior as a separate event.
|
Personalization
and Blame
|
Blaming
yourself or just one person when there are many factors that contributed to
the situation
|
Example:
Here’s What Happened:
I gave a very important presentation
at work today. It was a flop. I’m sure
to get demoted or fired.
|
I Feel:
My Negative Thoughts Are:
I always give bad presentations.
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My manager is going to tell my boss
and I’ll get demoted or fired.
|
I hate having to deal with this. This is going to ruin my whole life.
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You will now choose from the drop down
menu the cognitive distortions that represent your negative thoughts.
You will now practice replacing your
negative thoughts/cognitive distortions with rational, healthy thoughts.
My Rational Thoughts Are:
I know my presentation had some
impact because my coworkers were taking notes and nodding their heads.
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I have no idea what my manger was
thinking. She’s obviously very busy and
probably did not have time to speak with me yet. I will be sure to check in with her first
thing tomorrow
|
This is not the end of the
world. This is something I can manage
and control. If I need to make some
adjustments, I will work harder next time.
I’m grateful for my life.
|
Now I Feel:
Active Tool:
To the left is a depiction and example of the vicious depression cycle. Click on the image to download the vicious depression worksheet. Feel free to download and or print the worksheet any time to help you begin to understand the relationship between your thoughts, behaviors and your depression. Additionally use the vicious depression cycle worksheet to begin to learn about your specific depression cycles and start to think about how you can break them and turn them into healthy, virtuous cycles.
