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Video explanation
Why does depression last longer? Research shows the surprising impact of "thinking habits"
Hello, this is John! Depression is also known as the "common cold of the mind," and some people may be worried that it's hard to get over it. In fact, our "thinking habits" may be hidden behind it. In this article, I'll explain the relationship between depression and "thinking habits" in an easy-to-understand way, incorporating the latest research.
What are "thinking habits"?
"Thinking habits" are also called "mental biases" in psychology.A slight bias that develops unconsciously in the way we perceive and think about thingsIt's something that everyone has. When you hear the word "bias," it sounds difficult, but it's more like "colored glasses" or "preconceptions."
For example, small everyday choices such as always taking the same route to work or always choosing the same favorite foods are a kind of "habit." The workings of the mind also have similar "habits."
When you are depressed, this "thinking habit" can easily work in a slightly troublesome direction.It's like looking at the world through tinted sunglassesImagine that. If you wear grey sunglasses, even on a sunny day, the world will look gloomy. If you always wear sunglasses that say "I'm a loser," even if you succeed at something, you may only see the smallest flaws, or think "it was just luck," and it may be hard to believe that it was your own achievement. Something similar can happen in your mind.
Specifically, the following "thinking habits" are said to be common in people with depression:
- Negative Filter:I tend to focus on the bad things rather than the good things. I have a habit of focusing on small mistakes rather than the good things, like, "Today's presentation went well, but I made a mistake in one part... so it's no good after all."
- Overgeneralization:The habit of applying a single failure to everything else, thinking, "It's always like this," or "No matter what I do, it never works out." It's like believing that "If one date fails, it'll never work out with anyone again."
- Black and white thinking (all or nothing thinking):Judging things in extreme terms, such as "perfect or no good," "0 points or 100 points." It's easy to feel like "if I make even the slightest mistake, it's a total failure," and it's hard to make an intermediate assessment like "fairly good."
- Personalize:Thinking that something is "my fault" even when it has nothing to do with you. For example, when you see a friend in a bad mood, you think "I wonder if I did something wrong..." and blame yourself even though there is no direct cause.
- Mind Reading:Assuming that other people think negatively of you without sufficient evidence. "I bet that person doesn't think I'm funny," you make negative assumptions about what other people are thinking.
These "habits" may not be just one, but may overlap. What's special about them is that they tend to be repeated unconsciously.
The mechanism by which "thinking habits" prolong depression
So why do these "thinking habits" prolong depression?
That is, "Thinking habits" cause negative emotions and thoughts to snowballFor example, if you have a negative filter, you will find it hard to notice the small good things that happen in your daily life, and only the bad things will stick in your mind. This will make you feel more strongly that "I'm no good after all" or "There's nothing good that's happened to me."
When this is repeated, it's like"Negative Thinking Highway"It's like a highway that creates a negative mindset. Once you get on that highway, it's hard to get off, and you just keep going in a more negative direction. The more you use this negative thinking highway, the wider and more durable it becomes. Trying to think positively is like trying to go down a narrow, unpaved side road. It's difficult and unfamiliar, so you tend to go back to the highway you're used to. This can create a vicious cycle (a repetition of bad things) that makes it difficult to get out of the painful symptoms of depression.
In other words, the research suggests that in addition to the symptoms of depression itself, these "thinking habits" may be a major barrier to recovery. When you're feeling down, these habits are more likely to appear, which makes you feel even more depressed... and you're stuck in a loop.
So what should we do?
"Thinking habits" are unconsciously acquired over many years, so it may be difficult to change them right away. But don't worry. By becoming more conscious of them little by little, you may be able to mitigate their influence. Don't rush, just take it one step at a time.
First of all, it is important toBe aware of your own "thinking habits" and realize, "Oh, this is how I'm thinking right now."This is the first step. For example, even just objectively noticing that "I thought 'it's no good' again" or "this may be black-and-white thinking" is a big step forward. It's like observing your thoughts from a little distance.
Next, to that idea,Gently ask questions like, "Is that really true?" or "Is there another way to think about it?"It may be a good idea to ask yourself. There are surprisingly few things that you can be 100% certain about. For example, when you think, "I've failed at everything," ask yourself, "Was it really all a failure? Was there even one thing that went well or was better? What advice would a close friend give me if they saw this situation?" It's okay if you don't have an answer right away. The question itself is important.
And in our daily lives,Practice finding small "I did it!"s and "good things"It is also recommended to do this. It doesn't matter how small it is. The idea is to highlight the positive aspects that we tend to overlook, such as "I woke up on time this morning," "The weather was nice and it felt good," or "The convenience store clerk was kind." It can be something really small, like making your bed, taking a five-minute walk, or listening to a song you like. Each small action and discovery can be nourishment for the soul.
Of course, this kind of self-care alone will not solve everything. Depression often requires professional treatment. If you continue to feel distressed,It is very important not to deal with it alone, but to consult with a trusted professional such as a specialist or counselor.A specialist will help you find the right support, including ways to deal with these "thinking habits" (there are specialized approaches such as cognitive behavioral therapy).
(This article is for informational purposes only and is not intended as medical advice. Please always consult a medical professional regarding any physical or mental health issues.)
John's words
This time's theme, "thinking habits," often makes me stop and think. We all unconsciously see things from only one perspective, don't we? Especially when we're tired or stressed, our field of vision tends to narrow. By becoming aware of our own "habits" and broadening our field of vision a little, we may feel better. It's important to face them slowly, at our own pace.
This article is based on the following original articles and is summarized from the author's perspective:
Research Reveals A Key Reason Depression Is So Hard To Beat