If you are feeling emotional and constantly tired of getting stuck in the endless cycle of negative thoughts, this is the time to take a step back and rethink what you can do to help yourself to escape this negative whirlpool.
Disclaimer: this is not an advice coming from a healthcare professional. I am just trying to share some resources to those who might find helpful. If you're symptoms are getting worse and it is getting difficult to put yourself together, please do seek for professional counsellors. Please reach out to someone, engage the links that I shared here. Please take good care of yourself.
Cognitive behavior therapy (CBT) is a popular form of psychological therapy that works with our thoughts, feelings, and behaviours. Beck’s cognitive model identifies different levels of human cognitions: automatic thoughts are the most superficial level of cognition and describe the thoughts, words, ideas, and images that seem to pop into our minds; rigid and generalised core beliefs about ourselves, the world, and other people; and intermediate attitudes, rules, and assumptions that are influenced by our core beliefs.
The cognitive model proposes that how we feel emotionally, and how we act, are determined by how we interpret and think about a situation. It argues that psychological problems and disorders are the result of dysfunctional thinking, and are maintained by self-defeating behavior influenced by inaccurate beliefs.
More on CBT:
The ABC 3 column form is the staple CBT worksheet : it helps us to catch our ‘thoughts – and we use it to match the thoughts to feelings and events – usually working backwards!
With us filling in the ‘emotional and behavioural’ that is troubling us or causing us problems first, and then identifying the event(s) and the exact thought(s) that accompany it. These simple forms help us to build awareness of ‘how’ we think – they help us to see patterns and links over time – and most importantly, they help us see that our thoughts are often irrational, illogical and unhelpful, so that we can dispute them and replace with positive self talk.
It a way to rewire your thought pattern, to force yourself to take a step backwards and critically analyse your situation. Be patience! The more that you practice, the better you get at it.
Downloadable ABC worksheet:
Helpful Links for more information:
Helpful Video:
This is a youtube video that I found which gave an overview on depression with supporting scientific clarification and ways to avoid this. It is in Chinese but there are English subtitles.
忧郁症到底是病还是纯粹想太多？Is depression a mental illness or simply just a state of mind? by Anjoe Koh.
Source: ShutterStock
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