Depression and Irrational Thoughts
Counseling or Therapy can help with managing and/or even taming symptoms associated to depression. One common type of symptom noted with depression is the distortion in cognitive process. Or thinking irrational.
As a professional counselor, I support individuals with depression through the practice of depression therapy. As mentioned earlier, a negative symptom of depression is catastrophizing the thought or problem into something worse. When this takes place a person may feel a high level of worry, fear, panic, sadness, or even difficulty with sleep.
Living with depression is simply difficult. One of my clients once told me that the depression resembled the curve balls life throws at us. Each curve ball hitting us right on the behind.
Common symptoms that accompany irrational thoughts include:
- Problems sleeping
- Irregular changes in appetite such as feeling overly hungry or lacking an appetite.
- Feeling irregular
- Irregular changes in focus or concentration
- Experiencing low interest
With depression it is important not only to have a healthy mindset but also a strong cheat sheet of coping skills. These are skills that give you strength, resilience, and empowerment to overcome/manage your skills.
As you learn more about the symptoms associated to depression and creating irrational thoughts take time to implement the following healthy coping skills:
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Practice Meditation
With meditation . You can join a meditation class or something related to yoga or Pilates will do just fine in addressing depression symptoms. Or if you are squeezing for time, then short periods of meditation can work as well. A simple strategy is to give yourself 5 to 10 minutes in the car, in the bathroom, or pretty much anywhere that you can be alone.
During this time – allow yourself to take 4 to 6 really deep breaths.
This strategy helps you:
- Simply reset the clock of stress.
- Take a break.
- Regain your sanity.
- Regain control over the situation.
- Manage your stress and anxiety.
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Journal or Writing or Recording
I don’t like to limit the option to only writing – as some people simply do not enjoy the task of writing. With today’s technology – there are options such as typing, texting, audio or video recording or to address symptoms of depression.
You can document your thoughts by recording them to your smartphone or adding an Evernote app to your phone to jot down thoughts during the day.
Ideally it’s best practice to spend a minimum 10 minutes focused on depression symptoms or anxiety symptoms.
One small tip: different environments can bring out varying emotions. For instance, documenting in your car outside of work can be very different then at home in your room.
This strategy can help:
- Reduce tension or stress brought on by the day.
- Focus and concentrate on what’s important.
- Reduce anxiety or worry.
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Self-Care “Treat yourself”
Just as the title says – “treat yourself”. Make it part of your weekly routine – honestly- I suggest daily routine. Why not? You work hard each and every day. Why not engage in some sort of “treat” = “self-care” for yourself. The healthier and happier you are the better you will perform, the better you will feel and the happier people around you will feel.
Trust me, if you are an exhausted mother – your husband or kids will notice the change. The change can be noted in a shift to the severity of the depression symptoms or accompanying anxiety symptoms.
Ways to include self-care in life while taking on depression:
- 10 positive praise statements
- Get your nails done once a month.
- Go for a walk.
- Have someone give you a massage.
- Read your favorite book with no distractions.
- Ask your spouse to watch the kids while you lock yourself in your room with Netflix.
