How to Challenge Negative Thoughts & Depression
I read an amazing article on PsychCentral.com discussing a personification of depression that I found intriguing. The article, entitled “Depression’s Secret Plan for Your Identity” (excellent title, which made me click and read), personified depression in a way I never thought of before, and it really got me thinking.
“Depression may try to convince you that it holds the true assessment of your personality, weaknesses, and limitations.”
You are not your depression.
Depression may be a part of you, but it does not define you. Negative thoughts that enter into your mind are not you, but your depression trying to get you down and keep you stagnant or moving backward in your life.
If you are able to personify depression, making it separate from yourself, it is easier to imagine your negative thoughts as being outside of yourself.
Next time you think, “I will never amount to anything,” immediately challenge that negative thought. Say, “That is my depression talking, not me,” and see how that makes you feel.
I’ve been doing this for a few days. Not only does it make me more aware of my thoughts, which I may not be consciously aware of most of the time, it also makes me consider how I would respond if someone else was standing in front of me saying these awful things to me.
Think of Depression as an Abusive Relationship
“I will never accomplish anything in my life.”
That is your depression causing thoughts and feelings in your mind and your life that are not true. Change that thought to:
“You will never accomplish anything in your life.”
Who is saying that to you? It’s not you. It’s someone else. Depression is now a person separate from you. Who is saying that? Is it someone you know and trust? Is it someone from your past? Or is it just some negative individual who gets his/her jollies by tearing you down?
Would you put up with that if it came from someone else?
The thing is that I know I wouldn’t. If some jerk walked up to me and said, “You’re not smart enough or creative enough to even try to do that. You will fail. Why bother trying?” I would react in complete disbelief and then tell that jerk to take his negative thoughts elsewhere and to leave me out of it.
I would remind that jerk that just because he’s too afraid to try something doesn’t mean he needs to tear me down and try to keep me from trying. I would also clearly state that you’ll never get anywhere unless you try. You never know until you try, and the only failure is the failure to make an attempt.
Trapped by Negative Thoughts – Psychological Abuse on Oneself
Would you hang around someone who constantly told you that you were ugly?
Ignorant and naive?
Most likely, you wouldn’t put up with this from someone else and you would cut this person from your life if you could or, at the very least, tell him/her to shut-up and screw off. We should try doing the same to our depression. Next time those negative thoughts creep in, respond with, “Oh my God. Shut up and Screw off! You are so mean, and I don’t want you here!” Then say the opposite of what the depression was telling you. Tell yourself that you are beautiful, attractive, a good person, a hard worker, smart, educated, and trustworthy.
Recognize yourself for who you are and stop letting depression take control and abuse you like a violent spouse in a bad marriage. Divorce the depression and tell it to screw off.
This is what I’m going to do to challenge negative thoughts and be good to myself the way that I am good to others and be a friend to myself as I am to others. Take my own advice that I give to others, cut myself some slack and stop putting up with the negativity that depression pushes into my life.
I’m going to try to take control.
Question: How do you recognize and challenge negative thoughts?