Stuck on Negative Thinking
For many of us, we tend to get stuck on negative thinking. For some reason, our brains defer to the negative. According to the National Science Foundation, 80% of our thoughts are negative and 95% of our thoughts are repetitive. WOW. That is a lot of negative, repetitive thoughts!
We all have thoughts and feelings about ourselves and important aspects of our life—relationships, work, school. We may find our brain “stuck” on the past, unable to let go. Anxious and depressive thinking can impact our ability to be fully present in the future, especially when expending time and energy worrying about the future.
Exactly how many thoughts do we have? Researchers at Queen’s University in Canada estimated that we have 6,200 thoughts-every-day. Researchers were able to establish a way to identify when a thought ends and begins thorough isolating “thought worms” which are moments of being fixed on the same idea.
Here are some common examples of negative thought patterns:
Pessimism:
• Our “mental filter” focuses on the negative. We may minimize the positives and may “spiral” into depressive thinking.
Catastrophizing:
• Making small problems into big problems or “worst case scenarios”, assuming the worst will happen.
Rumination:
• Repetitive thought(s) in which your brain tends to get “stuck” on negativity.
• Individuals may find that they have a hard time moving on. They may struggle with obsessions and experience anxious distress.
Perfectionism:
• Placing unrealistic high standards on self.
• Individual may find themselves being hyper-critical; feeling like a “failure” when standards are not met.
Negative and repetitive thought patterns are present in both anxiety and depression. There are many cognitive-distortions present in negative thinking. These distortions can be treated with cognitive-behavioral therapy, using techniques such as cognitive-restructuring.
Other helpful interventions include:
• Practicing gratitude
• Surrounding yourself with positive people
• Increasing awareness of negative self-talk and replacing it
• Establishing new rituals/ habits within your routine
• Learning how to “let go” of negativity and practice self-compassion.
Written By: Charlotte Johnson MA, LPCC
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We’re united by our commitment to providing effective, relevant, and innovative mental health support at all stages of your journey. Click Here to find out more about who we are, where we come from, and how we live out CARE’s mission every day.
The professionals at CARE are actively collecting and creating resources to help with what you need. We’re Here for You.
Being Mindful and Compassionate in Tough Conversations
Reflecting on the last year, there are many tough conversations that have started, are taking place in the present moment, and have yet to be had.
Tough conversations often create discomfort and can lead to avoidance. There may be reluctance to speak up due to fear of consequences. What will people think? How do I manage my own anxiety? Consider for a moment that remaining silent during tough conversations also communicates a message. What message do you wish to convey?
Having tough conversations, including conversations about racial inequalities and social justice is important as we share responsibilities in our responses, and act in alignment with our values. At CARE, we are committed to diversity and human rights; therefore, we seek to create space for dialogue while being mindful and compassionate.
As we encounter others within conversation, being mindful and compassionate can make a huge difference.
Here are Some Ways to Practice Being Mindful and Compassionate in Tough Conversations
• Recognize and embrace our common humanity.
• Take care of yourself to be fully present for others.
• Step outside your comfort zone and lean into discomfort.
• Focus on relationship building. This includes people who are different than you.
• Practice having intentional dialogue using interpersonal effectiveness skills.
• Listen to understand. Be patient with others.
• Hold space for others’ pain—their stories, others’ experiences, and viewpoints.
• Notice what is going on in your body.
• Practicing mindfulness and self-compassion, offering yourself and others loving-kindness.
Written By: Charlotte Johnson MA, LPCC
We’re Here to help
Our wellness experts will be happy to take care of you. You can CLICK HERE to schedule an appointment now or call (612)223-8898.
Meet Clinicians
We’re united by our commitment to providing effective, relevant, and innovative mental health support at all stages of your journey. Click Here to find out more about who we are, where we come from, and how we live out CARE’s mission every day.
The professionals at CARE are actively collecting and creating resources to help with what you need. We’re Here for You.
Postpartum Depression: Ways To Cope And Heal
If you’re a mom or dad, you’ve walked through the otherworldly time surrounding pregnancy and childbirth. The time following the birth of a child is incomparable: It brings the gift of life and the fun of seeing your family grow.
Parenthood also brings upheaval. Daily routines become irrelevant, sleep is sporadic and scarce, and guilt can take over in ways it never did before. Our old, familiar lives vanish. Like our babies, we’re born into new way of life, and it can take a while to adjust and adapt.
This happens even if all goes well. When you add in a postpartum condition, it can be debilitating. Nine years ago, I struggled as a new parent. After the traumatic birth of my first child, I developed postpartum depression (PPD).
I needed a roadmap. And with the help of other moms, a therapist and research, I pieced one together. My roadmap turned into a book about my journey called When Postpartum Packs a Punch: Fighting Back and Finding Joy. The key points on my roadmap back to wellness are these:
Speak Up
Mental health conditions typically don’t go away on their own—they get worse when untreated. Treatment is key, so do not wait to seek help; you are in charge of your treatment plan. A combination of psychotherapy and medication are the standard line of intervention for PPD, but it varies by person. Different forms of therapy are available, such as supportive therapy, cognitive-behavioral therapy, and eye movement desensitization and reprocessing (EMDR). Talk to your doctor about what would be best for you.
Know You’re Not Alone
Perinatal mood and anxiety disorders affect many women. While the exact prevalence is unknown, some estimates say as many as 1 million moms face it each year in the U.S. alone. Other moms can be your greatest source of strength. If you have persistent symptoms such as intrusive thoughts, sleeplessness or crying spells, reach out to someone you trust. If you don’t feel comfortable doing that, contact Postpartum Support International. They have an invaluable network of women who are a phone call away. There’s no shame in seeking support.
Remember That This Isn’t A Character Flaw Or Weakness
Psychiatrist and chair of the U.K.’s Maternal Mental Health Alliance, Dr. Alain Gregoire, says: “The reality is that we are all vulnerable to mental illness. Our brains are the most complex structures in the universe and our minds are the uniquely individual products of that structure. It is not surprising then that occasionally things go wrong.” Just because you aren’t feeling well doesn’t mean you’re not meant to be a mother. It’s not a subconscious sign you don’t want your child. If your symptoms seem to be telling you this, don’t believe them.
Cling To Hope
Perinatal mood disorders can turn something already difficult—transition to motherhood—into a seemingly impossible hurdle. Just know that the symptoms don’t last forever. They’re temporary and treatable. Keep asking for help until you find the care you need. There’s an army of people who want to help you get better.
By Kristina Cowan
https://www.nami.org/Blogs/NAMI-Blog/January-2018/Postpartum-Depression-Ways-to-Cope-and-Heal
