Are Your Own Thoughts Making You Depressed – Part 1by Dr Emma Gray - 27th July, 2015
Are Thinking Errors Making you Depressed – Part One
Our thoughts are the result of a filtering process whereby the information that we receive from the outside word is ordered and restructured to fit in with our existing beliefs about ourselves, the world and other people. This means that our thoughts are not an objective representation of what we see but literally our version of events.
If we believe that we are worthwhile and valuable as individuals, expect to be treated well by others and believe the world to generally be a safe place we will filter information from the outside world in a way that supports these beliefs and fosters feelings of happiness and satisfaction. It however we have low self esteem and belief we are not good enough, expect to be mistreated by other and believe that the world is an unsafe place information will be filtered to supports these beliefs and result in feelings of depression, anxiety and anger. Below are some of the common thinking filters that people with low self esteem use:
- All or Nothing – thinking
You see things in black and white categories If a situation falls short of perfect,you see it as a total failure. When a young woman on a diet ate a spoonful of ice cream, she told herself, ‘I’ve blown my diet completely.’ This thought upset her so much that she gobbled down an entire quart of ice cream!
- Over generalization
You see a single negative event, such as a romantic rejection or a career reversal as a never-ending pattern of defeat by using words such as ‘always’ or “never” when you think about it. A depressed salesman became terribly upset when he noticed bird dung on the windshield of his car. He told himself, ‘Just my luck! Birds are always crapping on my car!’
- Mental filter
You pick out a single negative detail and dwell on it exclusively, so that your vision of all of reality becomes darkened, like the drop of ink that discolors a beaker of water. Example: You receive many positive comments about your presentation to a group of associates at work, but one of them says something mildly critical. You obsess about his reaction for days and ignore all the positive feedback.
- Discounting the positive
You reject positive experiences by insisting they ‘don’t count.’ If you do a good job, you may tell yourself that it wasn’t good enough or that anyone could have done as well. Discounting the positive takes the joy out of life and makes you feel inadequate and unrewarded.
- Jumping to conclusions
You interpret things negatively when there are no facts to support your conclusion.
Mind reading – Without checking it out, you arbitrarily conclude that someone is reacting negatively to you.
Fortune telling – You predict that things will turn out badly. Before a test you may tell yourself, ‘I’m really going to blow it. What if I flunk?’ If you’re depressed you may tell yourself, ‘I’ll never get better.’
This is part 1 of a multi part article, click below to navigate.