Are you feeling low all the time?
Do you get stuck in overthinking?
Do you have gloomy thoughts about the future?
Are you struggling to feel enjoyment, even for the things you used to like?
Negative Thoughts
There is a strong link between depression and negative thinking. Negative thoughts have a detrimental effect on the body and brain. A part of the brain called the Thalamus is responsible for sending signals to the rest of the body when a stress response is required to save us from danger. But the Thalamus does not recognise the difference between negative thoughts and the signs of danger so it sends the same types of signals to release the chemicals needed into the blood stream causing reactions in the body and brain.
One of the chemicals released is Cortisol. Cortisol is good for short spurts, for example the deer running from the tiger, flight or fight. When cortisol is continuously released by consistent negative thoughts then it reduces the efficiency of the immune system, it inhibits protein production in the cells and destroys brains cells in our memory bank, the Hippocampus. This eventually diminishes our ability to form new memories and learn new information. It also inhibits the repair of the body’s cells and makes us more prone to illness and disease.
When the body is constantly receiving a certain chemical, whether from within the body or introduced to the body from the outside, the body becomes used to this state of being, addicted. Now whether it is cortisol, alcohol, medication or illicit drugs, it causes the body to want more of the same, homeostasis.
What is Cortisol?
A person who has been negative for extended periods of time decides to change their thinking to positivity but the body suddenly becomes upset about this change. As cortisol is no longer being released the body feels uncomfortable, because it wants more of the same. The body sends signals to the brain asking for more negativity, more cortisol. The brain then looks into its memory bank, where all those negative memories are stored, and then brings them to the surface. The logical brain, our prefrontal Cortex starts mulling over these negative thoughts, the Thalamus sends the signals off to the body, releasing Cortisol back into the blood stream and now the body feels normal again.
When we continue to think in a certain way, be it positive or negative we build more and more synaptic connections within the brain. The neural pathways become stronger. If you are always negative then these pathways become thicker and richer, whilst positive pathways are pruned away because they are not being used. This means that it becomes easier to think negatively and harder to think positively, so in reality you nurture a habit of negative thinking.
Hard wiring the brain and body for negativity
People who have become depressed have trained their minds and bodies into this negative cycle. They may have experienced something negative in their life and, or are still experiencing it, and continue to only see what is wrong and have become pessimistic in nature. The body has become accustomed to this state of being, sending signals to the brain, which in turn digs up more negativity, releasing more cortisol, building more negative pathways in the brain and the person spirals deeper and deeper into despair. While all this is going on, the feel-good chemicals Serotonin, Dopamine, and Norepinephrine don’t even get a look in. This is why, many times, without help, folks cannot reverse their frame of mind on their own, and require help to do so.
Now that we have an understanding of depression from a neurological and biochemical standpoint, how can we identify the signs of depression in ourselves or others?
There are nine core symptoms that people suffering Depression may display:
- Loss of interest or pleasure in things once enjoyed.
- Feelings of sadness or being continually down.
- Change in appetite. Eating less or even more than normal.
- Trouble sleeping or getting too much sleep.
- Lack of energy. Feeling worn out all the time.
- Feeling restless. Unable to relax and sit still.
- Lack of concentration and difficulty making decisions.
- Feeling worthless or having no purpose.
- Thoughts of or attempting suicide.
How can you support someone with depression?
It’s not always easy to know whether someone else is experiencing depression. A first step to supporting someone with depression is noticing changes in their behaviour, asking R U OK? and listening with openness and love. Or someone may divulge to you they have depression, a family member or loved one, and they may already be receiving treatment. But knowing some facts about their condition can help prevent unintentionally stigmatizing their mental illness and making your role more difficult. Depression is a valid experience and you can help by listening to their needs.
Support from family and friends can make all the difference for someone with anxiety, depression or suicidal tendencies. There are lots of things you can do – from noticing changes in their behaviour through to practical support to help them recover and manage their condition. Maybe help them make an appointment with a health professional. Or encourage them to get some exercise or encourage them to commit to other activities that supports their recovery.
It’s also important to look after yourself too. Supporting someone who experiences anxiety and/or depression isn’t easy – it’s often physically and emotionally draining, which can affect your health and wellbeing.
If you know of someone demonstrating any of these symptoms then I suggest you get them to a GP as soon as possible. A Mental Health Assessment is required. If there are thoughts of suicide then do not leave the person alone and get them to medical care immediately. Medication might be prescribed depending on the severity of the depression. This can kick start the recovery, supplementing those feel good chemicals Serotonin, Dopamine, and Norepinephrine.
Other techniques recommended by mental heal professionals:
- Journaling – The client is to write down all positive and negative thoughts for a week. Tally them up at the end of the week. Then try to have a couple more positive thoughts the week thereafter.
- Thought Stopping – The client saying to themselves or out loud STOP when a negative thought comes into the mind. Then replacing it with a positive thought.
- Schedule an enjoyable activity – The client to write it down, and then write “I will enjoy this activity because………….”
- Move the Body – The client to do some exercise and stretching. This will build a fitter stronger body but also release those feel good chemicals into the blood stream.
- Meditate – The client should practice mindfulness meditation to calm and focus the mind. Find a good meditation teacher and practice this daily.
- Watch funny movies and sitcoms – Watch something funny daily. Bring yourself to laughter daily.
- Cold Exposure Therapy – Norepinephrine and Dopamine are released into the blood stream by reducing the body’s core temperature by 1c. This gives the client a psychological lift and strengthens the immune system. (Should be undertaken only through a trained instructor)
Depression can sneak up on any of us. Many times, the depressed person just can’t change their thinking so there is no point telling them to do just that. Instead lend an empathetic ear. Tell them that you care about them and ask if everything is alright.
Turning negative self-talk into positive statements
People suffering from depression, have this ingrain programming which automatically plays when they feel depressed. There are many types of negative beliefs that we tell ourselves. All we have to do is change the negative messaging into positive messaging.
Examples
It’s all my fault.
Alternatively, you could say:
- It’s not my fault.
- It’s nobody’s fault.
- Finding fault does no good anyway.
- I should focus on a solution instead.
I’m not good enough.
Alternatively, you could say:
- I am good enough.
- I don’t need to compare myself with others.
- It’s not about good or bad.
- Good enough is relative.
- I will be better tomorrow.
- I’m on a learning curve and I’ll improve.
Nothing will work out.
Alternatively, you could say:
- Something will occur to me.
- Things have a way of working out.
- I can ask for help.
- If one thing doesn’t work there’s always something else.
- Being pessimistic doesn’t help me find a solution.
I knew things would go wrong.
Alternatively, you can say:
- No, I didn’t.
- I’m second-guessing.
- I’m just feeling anxious and it’ll pass.
I can’t do anything about it.
Alternatively, you can say:
- I can do something about it.
- I can find someone who can do something about it.
- There’s always another option.
- I need to study the situation more thoroughly.
- Being a defeatist is not helping me find a solution.
It was just a matter of time.
Alternatively, you could say:
- I’m not a fatalist
- This was unpredictable.
- This too will pass.
- It never rains all the time.
- Being fatalistic robs me of free choice.
Turning negative self-talk into positive statements modified from the book Super Brain by Deepak Chopra and Rudolph E Tanzi .
Other articles you may find useful:
Anger Management , Stress Management , Create Your Positive Mindset , The Power of Meditation , Acute & Post Traumatic Stress Disorder , How to Use Positive Affirmations , The Stages of Change , Suicide Prevention , Breath and Ice Therapy , Obsessive Compulsive Disorder , Panic Disorder & Agoraphobia , Generalised Anxiety Disorder (GAD) & What Is Narcissistic Personality Disorder?
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