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10-01-2022     3 رجب 1440

Coping Depression

When negative thoughts flash through our mind, we need to reflect upon them and take a gander at what we were doing at that time

September 23, 2022 | Zahoor Farooq

Psychological disorders are on rise. Mental illness is greatly scoffed at in our society and those suffering from it are deemed as lunatics. To Approach a psychologist or psychiatric, victims are confronted with a number of challenges in order to get themselves treated. There is nothing as important as having a sound mental health. As long as we are not mentally at peace, we will fail quite often to work on an optimum level and it will render our performance erroneous and with the time, we will find ourselves living a meaningless life. There are slew of reasons of psychological disorders. Dr Julie Smith is a clinical psychologist, who wrote a simple and practical book on mental health 'Why has nobody told me this before'. The best part about the book is its pragmatic approach towards combating depression and lead a peaceful life. The author believes that it all starts from thinking; these are the thoughts that trigger our emotions, physical sensations, behaviors and moods. To put it more clearly, our low spiritedness stems from our thinking and we are convinced that we are no good. It triggers our emotions that is when we feel invaded by sadness and dismay which further leaves an adverse impact on our physical sensations, draining all our energy, pushing us into a state of lethargy, leading to a loss of appetite. It eventually impacts our behavior and we begin to withdraw ourselves from friends and family members and become isolated. As a result, we give up working on our objectives and goals and that's how we get lost in our lives. Although, no one stays happy all the time and it is normal to feel sad. To tackle anything unsettling, one should have a situational awareness. When negative thoughts flash through our mind, we need to reflect upon them and take a gander at what we were doing at that time. When we start feeling distressed, what action we are performing. Usually when we feel low, we begin to watch T.V or use phone for hours. Some people resort to drugs or alcohol, because these things act as quick fixes. Our nature is such that we always look for short cuts but along the way it turns out to be disastrous. To maintain a psychological balance or equilibrium, this mental illness and disorder need to be uprooted to make sure that it will not creep in again. Besides, there are other reasons that lead to low mood feelings. Let's discuss them.

Mind Reading

We usually fall into a bad habit of making assumptions about what other people think and feel about us. Making assumptions sets us up for suffering, we are asking for problems while we assume and that leads to the creation of conflict. Most of the sufferings and sadness stem from making assumptions, we trap ourselves in unnecessary drama. We believe in the world the way we perceive it not the way it is, and the worst thing is we mistake it for reality on the basis of which we make assumptions. We create so much confusion and choas In our mind by just making assumptions most of which stems from our baseless knowledge.

Over Generalization
It also creates mental conflict and we fall prey to dismay and sadness. We selectively choose one particular event from our series of events that previously occurred in our lives and we start generalising everything in our life based on that single event. For example , we fail in an examination or in any test, we end up generalising this failure over everything that has occurred or yet to be occured owning to the magnitude of grief. And we make statements like 'I'm doomed' 'my future is ruined' so on and so forth. We have been blessed with a brain, if not tamed properly, it will keep forming these negative ideas and distort reality in such way that we will mistake our thoughts for real which further creates a form of insanity in our mind.

Emotional Reasoning

We align our feelings with reality that exists beyond our mind and we are convinced that our feelings must be true. I feel it, therefore it must be true. We feel, we are not good parents, good sons, good students, good employees or I must be a loser, I must be in danger so on and so forth. These thoughts being emotionalised manifest in outer world and become our reality. It is a distortion created when taking our feelings for real that stem from our thoughts. Sometimes we find our feelings so realistic that we are convinced what we see is visionary. Though, feelings often mislead us, constantly making us believe in events or things that are not true. Feeling of hopelessness is so intense stemming from mental make up that thoughts like ending one's life become recurrent.

All or Nothing Thinking:

We think in absolutes and extremes. We either long for everything or nothing. If we don't secure 95% in an examination, it amounts to me an utter failure. We easily succumb to depression, if we don't look perfect in a wedding party or any special function. "Nothing to extremes, everything in moderation", said Robin Sharma. Doing anything in excess sets us up for torment and maintaining an equilibrium clears decks for peace.
To combat negative thoughts and low mood, we should understand that sensations and thoughts are like servants. They appear whenever they are commanded and they come when you want them to come. However, thoughts cannot be controlled. What is within our control is what we do once they appear. How we react to a thought created in mind determines our happiness. Metacognition is one of the concept that can help us distance us from our thoughts, it means to step back and watch ourselves think without analyzing, distorting or assuming. If we consciously watch our "thinking", we let consciousness prevail and we find no longer ourselves having identified with our mind. Subsequently, these negative thoughts become disempowered and peace and repose creep in. Rumination is one of the worst mental block, it is like churning thoughts over and again. It keeps on creating thoughts out of thoughts and then amplifying them. It alters the entire orientation of our life that further pushes us into deeper layers of depression. To wrestle with it, we need to practice mindfulness meaning we need to be in the present, consciously watching our present moment. In the present, we are aware of our low moods, alert enough to watch everything happen, it leaves no room for psychological time to be accumulated in our mind. This denial and resistance to the present is the reason we are taken over by negative thoughts. As long as we don't learn to respect and honor the present, we will always find a way to escape from it. We become conscious as we deny the interference of mind and detach it when attention is focused on the present. Fear is also an important component for our servival. When we find ourselves in a survival situation, the system of fear works to keep us safe. However, it aggravates the situations at times and turns into anxiety. We always remain in a state of fear and say statements like 'something bad is going to happen to us'. Most of the people succumb to perennial anxiety. What we need to do in such situations is take a cold shower, deep breaths and calm down our body. In order to tackle anxious thoughts, we need to be in movement, engage in some productive activities and our fear will subside. Action cures fear. The best way is to set goals and start relentlessly working on them. Once we are centred on our objectives, peace will emanate from within warding off negative thoughts.


Email:--------------zahoorahmad76543@gmail.com

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Coping Depression

When negative thoughts flash through our mind, we need to reflect upon them and take a gander at what we were doing at that time

September 23, 2022 | Zahoor Farooq

Psychological disorders are on rise. Mental illness is greatly scoffed at in our society and those suffering from it are deemed as lunatics. To Approach a psychologist or psychiatric, victims are confronted with a number of challenges in order to get themselves treated. There is nothing as important as having a sound mental health. As long as we are not mentally at peace, we will fail quite often to work on an optimum level and it will render our performance erroneous and with the time, we will find ourselves living a meaningless life. There are slew of reasons of psychological disorders. Dr Julie Smith is a clinical psychologist, who wrote a simple and practical book on mental health 'Why has nobody told me this before'. The best part about the book is its pragmatic approach towards combating depression and lead a peaceful life. The author believes that it all starts from thinking; these are the thoughts that trigger our emotions, physical sensations, behaviors and moods. To put it more clearly, our low spiritedness stems from our thinking and we are convinced that we are no good. It triggers our emotions that is when we feel invaded by sadness and dismay which further leaves an adverse impact on our physical sensations, draining all our energy, pushing us into a state of lethargy, leading to a loss of appetite. It eventually impacts our behavior and we begin to withdraw ourselves from friends and family members and become isolated. As a result, we give up working on our objectives and goals and that's how we get lost in our lives. Although, no one stays happy all the time and it is normal to feel sad. To tackle anything unsettling, one should have a situational awareness. When negative thoughts flash through our mind, we need to reflect upon them and take a gander at what we were doing at that time. When we start feeling distressed, what action we are performing. Usually when we feel low, we begin to watch T.V or use phone for hours. Some people resort to drugs or alcohol, because these things act as quick fixes. Our nature is such that we always look for short cuts but along the way it turns out to be disastrous. To maintain a psychological balance or equilibrium, this mental illness and disorder need to be uprooted to make sure that it will not creep in again. Besides, there are other reasons that lead to low mood feelings. Let's discuss them.

Mind Reading

We usually fall into a bad habit of making assumptions about what other people think and feel about us. Making assumptions sets us up for suffering, we are asking for problems while we assume and that leads to the creation of conflict. Most of the sufferings and sadness stem from making assumptions, we trap ourselves in unnecessary drama. We believe in the world the way we perceive it not the way it is, and the worst thing is we mistake it for reality on the basis of which we make assumptions. We create so much confusion and choas In our mind by just making assumptions most of which stems from our baseless knowledge.

Over Generalization
It also creates mental conflict and we fall prey to dismay and sadness. We selectively choose one particular event from our series of events that previously occurred in our lives and we start generalising everything in our life based on that single event. For example , we fail in an examination or in any test, we end up generalising this failure over everything that has occurred or yet to be occured owning to the magnitude of grief. And we make statements like 'I'm doomed' 'my future is ruined' so on and so forth. We have been blessed with a brain, if not tamed properly, it will keep forming these negative ideas and distort reality in such way that we will mistake our thoughts for real which further creates a form of insanity in our mind.

Emotional Reasoning

We align our feelings with reality that exists beyond our mind and we are convinced that our feelings must be true. I feel it, therefore it must be true. We feel, we are not good parents, good sons, good students, good employees or I must be a loser, I must be in danger so on and so forth. These thoughts being emotionalised manifest in outer world and become our reality. It is a distortion created when taking our feelings for real that stem from our thoughts. Sometimes we find our feelings so realistic that we are convinced what we see is visionary. Though, feelings often mislead us, constantly making us believe in events or things that are not true. Feeling of hopelessness is so intense stemming from mental make up that thoughts like ending one's life become recurrent.

All or Nothing Thinking:

We think in absolutes and extremes. We either long for everything or nothing. If we don't secure 95% in an examination, it amounts to me an utter failure. We easily succumb to depression, if we don't look perfect in a wedding party or any special function. "Nothing to extremes, everything in moderation", said Robin Sharma. Doing anything in excess sets us up for torment and maintaining an equilibrium clears decks for peace.
To combat negative thoughts and low mood, we should understand that sensations and thoughts are like servants. They appear whenever they are commanded and they come when you want them to come. However, thoughts cannot be controlled. What is within our control is what we do once they appear. How we react to a thought created in mind determines our happiness. Metacognition is one of the concept that can help us distance us from our thoughts, it means to step back and watch ourselves think without analyzing, distorting or assuming. If we consciously watch our "thinking", we let consciousness prevail and we find no longer ourselves having identified with our mind. Subsequently, these negative thoughts become disempowered and peace and repose creep in. Rumination is one of the worst mental block, it is like churning thoughts over and again. It keeps on creating thoughts out of thoughts and then amplifying them. It alters the entire orientation of our life that further pushes us into deeper layers of depression. To wrestle with it, we need to practice mindfulness meaning we need to be in the present, consciously watching our present moment. In the present, we are aware of our low moods, alert enough to watch everything happen, it leaves no room for psychological time to be accumulated in our mind. This denial and resistance to the present is the reason we are taken over by negative thoughts. As long as we don't learn to respect and honor the present, we will always find a way to escape from it. We become conscious as we deny the interference of mind and detach it when attention is focused on the present. Fear is also an important component for our servival. When we find ourselves in a survival situation, the system of fear works to keep us safe. However, it aggravates the situations at times and turns into anxiety. We always remain in a state of fear and say statements like 'something bad is going to happen to us'. Most of the people succumb to perennial anxiety. What we need to do in such situations is take a cold shower, deep breaths and calm down our body. In order to tackle anxious thoughts, we need to be in movement, engage in some productive activities and our fear will subside. Action cures fear. The best way is to set goals and start relentlessly working on them. Once we are centred on our objectives, peace will emanate from within warding off negative thoughts.


Email:--------------zahoorahmad76543@gmail.com


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Owner, Printer, Publisher, Editor: Farooq Ahmad Wani
Legal Advisor: M.J. Hubi
Printed at: Abid Enterprizes, Zainkote Srinagar
Published from: Gulshanabad Chraresharief Budgam
RNI No.: JKENG/2010/33802
Office No’s: 0194-2451076, 9622924716 , 9419400056
Postal Regd No: SK/135/2010-2019
Administrative Office: Abi Guzer Srinagar

© Copyright 2018 brighterkashmir.com All Rights Reserved.