There are times when life catches us out, and our mood plummets. I’ve been thinking about some easy tips that can help deflect us from gloomy thoughts and low mood. I hope these three first-aid tips may help…
Have you ever wondered which came first, the depression/anxiety or the negative thinking? Many assume the depression gives rise to negative thoughts. But does it?
If pressed, most mental health professionals will admit they really have no idea what causes depression. And many admit to increasing suspicions that neither medication or therapy seem very effective in dealing with depression, long term.
But there is increasing evidence that depression is a consequence, not a cause, of negative thinking. More and more credence is being given to the idea that the body can only deal with so much negative thinking. Just as we can only cope with a limited amount of stress. So a prolonged period of negative thinking — often, but not always, following a traumatic event — leads us to feel increasingly numb.
To absolutely everything.
It’s now being seen as a body defence mechanism against stress and things we find it hard to handle. Research now shows that negative thinking can occur hundreds of times a day, often subconsciously. So, faced with too much stress, the body pulls down protective shutters down, literally to diminish the senses.
So if we recognise that depression is a protective defence mechanism that desensitises us, we have now identified the cause. But we cannot expect anything to change without addressing the negative thinking that brought about the “shut-down” in the first place.
A break is needed. If we stop trusting our depleted way of thinking — and just stop thinking so much, we can reverse the process. So as a first step, perhaps don’t even think about anything. Just get out and about, doing nothing more than taking a walk. You WILL feel lighter and low mood will lift. In fact your mind and perspectives will probably feel just a but different.
Why not give it a try? It really does work. Then the process of re-training the mind to process information properly can begin.
Life will always be challenging at times and we’ve all had setbacks. But these present a choice: they can lead us to survive, or they can challenge us to strive for something more than mere survival, or settling for the status quo. Those who flourish have learned to live beyond, not with stress, worry and anxiety.
But real though the experiences of the past were, what causes current stress, anxiety and despair is often us actively keeping the pain of the past very much alive in the present.
It may be tempting to assume that anxiety-related conditions are somehow medical disorders, for which there are two options: medication and therapy. There is also advice from well-meaning friends and family to ‘pull yourself together’. None of the options seem very effective.
Medication artificially alters brain chemistry and is not without side effects. Therapy can be protracted, expensive, and is often ineffective; if benefits do materialise, it is usually down to the particular skills of the individual therapist, rather than a particular therapeutic method per se. Well-meant advice to ‘deal with it’ and ‘get over it‘ is often as effective a way to eradicate depression and anxiety as asking a deaf person to listen more carefully.
But there is now overwhelming evidence that lives blighted by low mood and pessimism have more to do with the beliefs we hold today, about what happened in the past. Time heals, they say. But not when we actively maintain unpleasant experiences and keep them current. And, of course, because they figure prominently in our perceptions, particularly if they make us feel “worthless,” they continually influence how we perceive things today.
But it’s relatively easy to learn to let go. By learning how to relate our thinking styles to our behaviour, it’s much easier than many believe to abandon unhelpful perspectives, negative limiting beliefs and overly-critical self-talk, and to move beyond despair, so we blossom and flourish, living a full and happy life devoid of angst but replete with optomisim and resilience to deal with whatever life may throw our way.
If want to overcome the limitations that have held you back, you can learn how how to do that in just six-eight weekly or bi-weekly sessions.
Why not contact me to arrange a free no-obligation 40 minute consultation? It can literally set you up for life, no matter what happened in the past. Why not ask me how?
We’ve all been there. In a state of sadness. Sometimes we literally despair. Next day we might get over it, particularly if the sun is shining. But sometimes it doesn’t just go away. And when it persists, low mood can become so deeply depressing. One of the most debilitating effects of low mood – as typified by persistent worry, deep anxiety and depression – leads the mind to stay firmly focused on “what’s wrong”; this cognitive version of tunnel vision literally loses sight of “what’s right”. The psychological imbalance also seems highly resistant to what can be done to minimise the feeling of despair and gloominess.
But we can challenge our thoughts. We really can. Who said our thoughts always serve our best interests? Where is that written? Indeed, there is considerable evidence to show that it is precisely because we DO NOT challenge negative thoughts that they become more and more entrenched and deeply rooted. And don’t forget, our rational mind – for all the education it had – can’t overrule how we feel. Ask any regular dieter.
Perhaps the most debilitating effect of pathological worry, deep anxiety and the pit of cerebral despair itself–depression–is that soulless, cheerless feeling of anger without enthusiasm, leading the mind to stay firmly locked onto “what’s wrong”. This cognitive version of tunnel-vision literally loses sight of “what’s right”. Not only is it an imbalance; it’s highly resistant to any remotely positive perspectives. When challenged by any optimistic attempts to diminish the insidious feeling of mental angst and gloom, the mind can be downright bigoted.
Persistent low mood inexorably takes root within the deepest recesses of our mind, from whence it becomes a gloomy-grey filter, literally clouding out all other perspectives. Most sufferers will know that only too well. And everyone would agree it is so difficult to feel motivated to challenge our morose thinking when we are in low mood mode. Which, for some, is all the time. Especially if we feel powerless in the downward spiral as our spirits plunge. So our self-esteem drops to the point where we feel worthless as well as helpless. But there is an alternative to challenging our thinking, given that our rational mind is not all that strong when it comes to challenging how we feel. So…
When the language of self-talk has become all-or-nothing/black and white – “you’re a total failure” and “you can’t do anything right” – leading us to focus on all the things that went wrong, totally ignoring anything remotely positive, our emotional low becomes our “reality”. So we really do feel like a total failure.
Not only that, we become telepathic and imagine everyone can see our inner flaws. And, of course, we believe this will never change, and that we will remain useless and desperately sad for ever.
Wow! What a lot of … labelling … has taken place.
When we realise that our inner voice has become persistently pessimistic, it is definitely time to stop listening. If we become embroiled in a weary argument with errant friends and family, we often say “I’ve heard enough!!” So why not say this to ourselves?
Time to stop listening and stop thinking. Literally. Just telling ourselves we have “had ENOUGH!” can quieten our mind. So do that, and be ready to fill the moment, before your inner voice does.
Tempting though it is to take up permanent residence on the couch in front of mindless TV programmes, get up and move around, preferably vigorously! Feel the difference, but stop listening to what your mind may be telling you. If you feel tired and want to flop, just try this: no matter how exhausted you feel, tell yourself you WILL get up and take ten steps. A tired mind can never EVER prevent leg muscles from working. Try it! Just ten steps. Don’t even think about it. If you’re doubtful, just test out the theory that you can get off the sofa. Test yourself. Take ten steps. That’s all. Just to prove you can. What have you got to lose? There is nothing worth watching on TV, after all. So get up and take ten step. Once you have taken ten, you have beaten inertia.
And that’s the time when it’s time to go for a walk. Don’t think about not wanting to. This is really important. It’s not time for a deeply introspective debate. It’s certainly not time to listen to your inner voice telling you that you really are going to be so much happier back on the sofa, channel-hopping for the least mind-numbingand tedious TV programme. Trust your long-subdued real-you to get some fresh air. If the sun is shining, so much the better – take the sun glasses, but hang them fashionably from the neck of your shirt, and feel the rays on your face. If it’s raining, just remember Billy Connolly’s wise observation that there is no such thing as bad weather, only the wrong clothes. So dress accordingly. You won’t dissolve in rain.
While out, remember not to think, but do look around. Listen. The brain can only cope with a very limited number of stimuli (maybe only five or six) so tune into what your senses are alert to – listen for bird song, look for plants and trees, clouds, touch walls, windows (only your own!), feel the buzz of the city or the peace of the countryside. Do not even think of judging what you do or do not see.
Quicken your pace. It’s virtually impossible to stay gloomy while walking briskly. Feel what’s happening – your feet landing, arms swinging, head up, looking around. You are starting to get back in touch with feelings that you may have mislaid! Pay attention to what you can hear around you and the feelings of mud squelching under foot or the soft scuff of soles on the sidewalk/pavement.
After fifteen minutes or so you WILL feel better. That’s the time to realise you have literally taken the first steps back to the-real-you, that – deep down – you really do want to be. Again.
There is so much more you can do. Eat better for example. When we’re feeling low we may only feel like sugar-rich junk ‘food’. But healthier food fights fatigue. And makes us feel better. The trigger of the Golden Arches may momentarily make you drool, but do those chemical-laden fast-food burgers really ever make anyone feel great inside? Get some vitamins and Omega-3 oils (found in fish) inside you. They will make you feel better. They can’t not.
There are other things you can do. Key word here is “DOING”.
Do things you enjoy – or used to enjoy doing. Don’t think about whether or not it’s a good idea – just think Nike and JUST DO IT. Tell yourself you will assess whether or not it was worthwhile AFTER you’ve done it; not before.
Connect with people – a smile, a friendly greeting, or something you know you will be appreciated, like resuming contact with someone with whom we’ve been remiss at keeping in touch – we all have someone who would appreciate a call. Try a random act of kindness – there are lots of opportunities to help someone. The key thing here is to remember to not even think about NOT doing. Just do it and see if it helps. Do NOT imagine you can predict how you will feel. Although your inner voice will do just that.
I’m not so naive to imagine this is all some magic wand that will turn your life around. Only you can do that. But if you suspend your gloomy thoughts and negative self-talk for one morning or one afternoon, and do as many of these activities as you can, there is no way you won’t start feeling better. The more vigorously you engage in doing things that make you feel better, the more you start to undermine your feelings of powerlessness and despair. And who knows where that might lead you?
The Thrive Programme is all about you. And how you react to life, not what life does TO you. As this short (2 minute) animation shows…click here
The world’s happiest people weren’t born that way. They acquired the understanding, insights, skills and resources to supercharge their lives. This is what the Thrive Programme teaches. And how you can literally turn your life around.