October 5

How challenging thoughts made me less depressed

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As a society, I think we do all love to have a good moan now and again.

 

We tend to dramatise and sometimes to catastrophise situations.

 

This may not be too bad if it is just from time to time, but for some of us, it can become a very unhelpful habit.

 

Other unhelpful habits are;

 

Ruminating about the past:

 

  • Why did I do that?
  • Why didn’t I do this?
  • What might have happened if I had done the other?
  • I should have done this differenly!

 

And worrying about the future:

 

  • What if this awful thing happens?
  • What am I going to do if I lose my job?
  • What if this headache means I’m seriously ill?
  • How will I cope if that goes wrong?

 

There are more examples of unhelpful thinking here;

 

As the above image suggests, we need to challenge these thoughts.

 

Remember, your thoughts do not define you and they are just thoughts.

 

You can download a PDF of this form here –

 

FindingAlternativeThoughts

 

Below is an image of a Thought Record Sheet.

 

This will help you start to notice when you have unhelpful thoughts and what you are feeling emotionally and physically at the time.

 

It will also help you to look at alternative responses.

 

You can download a pdf of this form here –

 

DepressionThoughtRecordSheet

 

Challenging unhelpful thoughts and looking at alternatives will enable you to develop a plan for when they happen.

 

 

 

 


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