Automatic Negative Thoughts

At the heart of learning how to deal with depression, is learning to recognize those thinking errors, distortions or automatic negative thoughts that ultimately lead to feeling and behaving depressed.  If you want to become your own technician/counselor and effectively cope with and overcome your depression, you need to become aware of the specific thoughts that are causing your depression.  Once you recognize your automatic negative thoughts leading to your depression, you do have the power to replace them with positive, productive thoughts that lead to happy, healthy emotional states of mind. 

One very common automatic negative thought that leads to depression is called Mind Reading.  Mind Reading involves assuming we know what others are thinking.  For example, if I pass my neighbor as we are both strolling through the neighborhood, say “Hello!’ and he does not respond; I may think to myself that I have done something wrong.  Or what have I done to my neighbor for him not to respond? Or what is wrong with me that my neighbor will not say “Hello!” to me?

Many depressed people Mind Read constantly; they attempt to know what others are thinking.  And they nearly always assume the worst or the most negative aspect regarding the situation.  So their negative thoughts about what others are thinking, leads to feelings of depression; which leads to depressed acts such as isolation.  And the depression cycle begins or continues.  How could the above scenario been looked at differently to avoid negative thoughts that ultimately lead to depression?

Scenario	Mind Reading	Healthy Replacements
I passed my neighbor walking through the neighborhood, said “Hi!” but he did not respond.	“I knew it; I knew there was something wrong with me!” “See, no one likes me!” “I must have done something wrong!”	“Maybe there’s something wrong with him and he just did not feel like socializing.” “There are many people who like me.  Plus, I’ve never done anything to him for him to dislike me.” “I can’t think of anything I’ve done to him.  And if I did, I know he would probably approach me” “The next time I see him, I will ask him how he’s doing.  Maybe he needs some support.” “Maybe he did not hear me.”

Now, it’s your turn.  Are you a Mind Reader?  Think about your current situation.  Use the Stop and Go method below to help you begin to think of situations when you Mind Read.  Learn to recognize those situations and think about them in a more positive or neutral situation.  See, no one of us can actually read minds.  And when we do, we are usually wrong and the thoughts we create are usually negative.  So, we walk around with these wrong, negative assumptions and dwell on them, and they lead to depression and other unwanted mental states.   

In order to learn how to deal with depression and ultimately overcome depression, you must learn to recognize when you’re being a Mind Reader, stop in that moment and compose positive, healthy thoughts.  Don’t accept your automatic negative thoughts to be true just because you had that thought.   Learn to question your thoughts.  Ask yourself what would an objective person think; what would a judge and jury think; what are the facts to my thoughts; are my thoughts valid; what can I do right now to validate my thoughts etc.?

Don’t Move!!	Stop Take a Breath. Feel your breath move in and out of your body. Remember to practice your mindful breathing exercises daily!
Wait! Not Yet.	Observe. What are you thinking? What is going on physically? What are you feeling? What are your Surroundings? Pull Back and Put in Perspective. Is it out of my control? Is this a fact or just my perception? What would others say or do? What are my thinking errors or distortions? Is this in my best interest? What is the overall picture?
You’re Ready!	Go With and Practice What Works! Journal, continue with your mindful breathing exercise, get out of bed, go to the store, make that phone call, talk to that person, use your daily thought changing tools etc. challenge your thoughts,

Inspirational Songs for Depression

We all have songs that when we listen to them;  lift our spirits, make us feel positive and thus give us the opportunity to cope with our depression.  Once you find those songs, be sure to access and listen to them daily as you learn how to deal with depression.

When you're feeling depressed, listen to them to change the negative chemical activity in your brain causing you to be negative and thus depressed to a more positive chemical state that will give the opportunity to recognize and deal effectively with your depression or any negative emotional state.  Listen to these inspirational songs even when you are not depressed to maintain the positive level of happiness alive and diminish the opportunity for negative and depressing thoughts to creep in.  Below are six songs that many people find  inspirational.  Go here to find a more complete list of inspirational and motivational songs for you to access when you are depressed.

Inspirational songs for depression:




                        



                        



                        



                        



                        



                        



                        



                        

You are Positive Worksheet

Many people, especially people who suffer from depression, are in a current mental state of negativity.  Their thoughts are constantly negative, which in turn leads to negative feelings, actions and beliefs.  Even if they are in a positive or neutral situation, they turn it into a negative situation through their thoughts about the situation.  They see the class half empty as opposed to half full or they discount the positive. 

Discounting the Positive and Seeing the Glass Half Empty are common cognitive distortions (ANT’s – Automatic Negative Thoughts) that depressed people use that  perpetuate their depression; they only add to the complex depressive cycle they’re in.  Learning to combat and challenge cognitive distortions (ANT’s) is a process that has proven to help depressed people learn to manage and combat depression.  




Using the worksheet below can help you begin to combat and control the ANT’s mentioned above and develop lasting, positive thinking patterns.  Developing enduring, healthy thought patterns is something you can accomplish on you own and will most assuredly help you achieve your goal of learning how to deal with depression and any uncomfortable mental state.

(Please feel free to print as many copies as you need.) Just click on the image below to download, print and begin to change your thought patterns.

Positive Attributes Worksheet

Exercise is Key in Learning to Deal With, Prevent and Overcome Depression

Study after study of depressed people has proven if they infuse exercise into their daily routines; they most assuredly learn how to deal with depression, prevent depression from occurring and even overcome depression. Exercise releases endorphins in our brain that cause physical and mental pleasure, clear and positive thought patterns, and confidence and security.      In fact, the benefits of daily exercise include the following mental and physical benefits:

• Increased feeling of well-being
• Improved mental clarity resulting in positive thoughts
• Improved sleeping patterns
• Diminished symptoms of depression
• Enhanced memory and concentration
• Greater control over thoughts and feelings
• Raised self-esteem and confidence
• Reduced craving to harmful co-dependencies
• Improved eating habits; specifically appetite suppression and weight loss that follows
• Heightened blood flow to the brain causing increased alertness and focus
• Better circulation
• Enhanced digestion
• Diminished cholesterol levels
• Lowered blood pressure
• Better regulation of blood sugar
• Heightened energy levels through production of endorphins, which causes increased happiness
• Diminished skeletal muscle tension
• Discharge of built up frustrations and worries
• Diminished production of too much adrenaline; excess adrenaline keeps us in uncomfortable mental states such has depression, anger and anxiety
• Increased ability to learn how to deal with depression

Wow!! Just look how powerful daily exercise can be to our psychological, physical and physiological well-beings!!

So, the benefits above highlight the importance of all depressed people learning to infuse some form of exercise into their daily routine.  But for many depressed people the thought of exercising, let alone getting out of bed, is too much to bear.  For many, during states of depression, their energy and motivation levels are diminished.  So, how do you garner up the strength during times of depression to learn to incorporate or maintain an exercise regimen that will help you learn to effectively deal with, prevent and combat depression?  We will help you deal with the answer to this answer below.  In the meantime, begin to think about exercises that you've enjoyed or think you would enjoy.  Exercises such as: walking, jogging, yoga, hiking, gardening, biking, skiing, dancing, singing, swimming, roller blading, skate boarding, weight lifting, manual labor, etc.

If you find it difficult to get out of bed or simply motivated to exercise;  simply sit where you are and do neck rolls, leg lifts, bicycle motion with your legs, arm raises, simple yoga poses or just any simple body movements you can do to begin to get your blood flowing and adrenaline pumping to help you get up and move more.  Once you’re up, simply walk through your dwelling space (maybe up the stairs) for 5-10 minutes and possibly venture outside and walk around your yard, garden or take a stroll around the block.  

Begin slow as you learn to include exercise into your daily routine of learning to overcome and prevent depression. 

If you’ve isolated yourself from others, it’s ok to exercise within the confines of your dwelling space.  If you don’t have an exercise bike or treadmill, there are many wonderful exercise free programs you can access via YouTube.  Or if you are willing to purchase some form of exercise DVD, that would be awesome. 

It may  be helpful for you to vary the exercises you complete on a weekly basis.  A variation can help break the monotony and keep you more motivated.    Use the chart below to discover the types of activities you would like to try. 

Exercise	Will Incorporate into Daily Routine Now	Hope to Attempt and Incorporate Later
Biking
Walking
Yoga
Running
Hiking
Gardening
Yoga
Weight Lifting
Aerobic DVD, Class or Program
Dancing
Rock Climbing
Swimming
Manual Labor
Roller Blading
Kayaking
Skiing
Boxing

You may find it more motivating and successful if you exercise in a group or with a good friend.  As we know, being with others is one awesome way to combat and fight depression.  So, check your local gyms or clubs take tours and find one that seems comfortable to you.  Tap into the one non-judgmental, compassionate friend, neighbor or relative to walk with you in the mall or to hike with you in the wilderness etc.

In order for exercise to help you effectively manage your depression, you must do it regularly.  It needs to become a part of your daily routine.  Use the chart below, or here, to keep track of your daily exercise routines. 

Also, your exercise sessions only need to last anywhere from 15 to 60 minute depending on your activity and personal preference.  On some days, just going for a 15 minute walk will lift your depression.  On other days, a 30 minute bike ride will help you sustain your current positive mood for days to come.

Lastly, it’s always more difficult to exercise after a depressive episode or downward shift in mood, but remember that if you force yourself to exercise during these time, you will come out stronger and ready to combat your depression.  And sometimes, you may have to stray from your exercise routine when you get the urge to exercise.  If your body and mind are telling you to exercise now, go for it.  Also, for many it’s best to get up first thing in the morning and exercise.  

Daily Exercise Record Sheet Week (s) of: ____________________
Date	How you feel before exercising on a scale of 1 - 10	Description of Exercise	Length of Exercise Routine	How you feel after exercising

Checklist of Strategies for Dealing With Depression

Use the checklist below to help you keep track of those strategies that help you deal with, combat and prevent depression.  Use the checklist to try new strategies to help you learn how to deal with depression. Feel free to adapt the strategies to best suit you.  After all, you know you best.  Remember not all of the strategies will be successful for you.  But it's imperative that you find strategies in all of the categories that you can use to stay motivated, happy and depression free.  Go to the Self-Help Downloads Page above to download and print off copies for your use.

Activities	Successfully Use	Need to utilize more often	Need to try/use
Exercise
Playing sports
Yoga
Walks
Meditation
Reading
Writing
Yard Work
Drawing, painting
Gardening
Working Outside
Gazing at the stars and moon
Getting sun
Listening to music
Dancing
Writing poetry
Having sex
Wood working
Working with
Long Drives
Shopping
Cleaning
Playing an instrument
Watching an inspirational or funny movie
Helping others
Canoeing
Going to the ocean or beach
Spending time with younger children
Taking a day trip
Vacation
Watching a play or musical
Going to church
Sticking to a daily to do and check list

What other activities do you or have you successfully used to deal with depression?

____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Support	Successfully Use	Need to utilize more often	Need to try/use
Talking to a nonjudgmental, trusting person
Talking to a counselor, therapist or psychologist
Peer counseling or peer group therapy
Spending time with good friends
Spending time with family
Spending time with your children or spouse
Reaching out to help someone
Seeking the help of your pastor or preacher
Going to support groups
Getting emotional support from
Hugging someone you love
Owning and caring for a pet

What other support strategies have you implemented to overcome depression?

____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Attitude	Successfully Use	Need to utilize more often	Need to try/use
Reciting positive affirmations
Changing automatic negative thoughts to positive, healthy thought patterns
Staying involved and active
Being patient and waiting for it to end
Reminding yourself depression is temporary
Reminding yourself you’re in control and can change
Remembering and focusing only on positive memories
Staying away from negative friends and family
Living one day at a time
Dealing with and reversing worries
Being gentle with yourself
Living guilt free
Laughing at yourself and others
Remembering that you only have one life
Praising your efforts
Rewarding yourself

What other attitude strategies have you tried, and used with success, to combat depression?____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Management	Successfully Use	Need to utilize more often	Need to try/use
Medication
Light Therapy
Chakra or Meditative Therapy
Music Therapy
Staying active and busy
Forcing yourself to get out of bed
Forcing yourself to go to work
Forcing yourself to exercise
Stick with your plan and lists
Eating foods that increase neurotransmitters that decrease depression and increase happiness
Eliminating foods that increase depression
Maintain a healthy work to play ratio
Doing whatever it takes to stay or get happy
Spending time outside

What other management strategies have you used to learn how to deal with depression?

____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Spirituality	Successfully Use	Need to utilize more often	Need to try/use
Prayer or going to church
Getting in touch with a higher power or your spirituality
Chakra therapy, yoga and/or meditation
Attending a multiple step, peer group or program
Helping others

What other spirituality strategies have you used to overcome and successfully manage your depression?

____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________