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6 Thinking Patterns That Will Easily Lead To Depression

6 Thinking Patterns That Will Easily Lead To Depression

We may have eradicated a number of diseases that once plagued humanity, and we tend to live longer than our ancestors, but the modern world has seen a rise in mental disorders, particularly depression and anxiety. Even those living in highly developed countries with a high quality of life are not immune to depression, as those little demons that lurk from the depths of our subconscious and keep putting us down are a lot more powerful in some people.

There are a number of thinking patterns that are really counter-productive and can lead to depression, even in people who haven’t had previous problems with their mental and emotional health. It is important to identify these bad patterns as soon as possible, and work hard on making a positive change.

1. Jumping between two extreme ends of the emotional spectrum

A classic sign that you are on the path leading to depression is the inability to see the complexity of each situation, with grey areas and a number of potential drawbacks, but positive outcomes as well. You start to view the world in black and white, and things are either perfect or your life is in complete shambles. Since perfection is quite difficult, if not impossible to achieve, you end up falling into a dark mood more often, and you keep getting sucked deeper into that pit of despair.

It is important to take a step back when you see this happening, and try to rationalize the situation. It might not be the instant cure you are looking for, but trying to stay rational and reinforcing the belief that thing are not all bad is an important first step in dealing with depression. It is a proactive approach that can really help you get that initial spark of motivation you need to get out of the house and seek out some help.

There are some indications that medicinal marijuana can alleviate some of the symptoms of depression, and that it can be used as a way of kick-starting your recovery or as a method of prevention if you are exhibiting some early signs like those mentioned above. Whatever strategy you decide to use, just know that the first step is being aware of your negative behaviour and having a desire to change it.

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2. Creating defeatist scenarios and giving up before you’ve even started

Sentences like “What’s the point?”, “I’ve tried everything” or “I know it won’t work out” should never roll off your tongue. This is the epitome of defeatism, and you start to get into this kind of habit as you start to fall into the clutches of depression. Because your energy, happiness and motivation are in short supply, and you’ve been focusing on all the bad experiences from the past way more than you should, you start to give up as soon as you are faced with a challenge. While lying in bed and doing nothing may seem like an incredibly safe move, it is the worst thing you can do.

I remember a friend being torn about the fact that some of the neighbors in his building complained about his dog. He dismissed all suggestions about going to the neighbors and having a face-to-face talk to try and see what the problem was and how it can be resolved, and he did it in the worst manner possible – by explaining to us what he knew would happen, and why there was no point in doing this.

“They’ll just say this, they’ll do that, then the landlord will do this, and I’ll have all kinds of extra trouble on my hands, so it’s best if I just leave the dog with my parents in the suburbs.” – this kind of reasoning leads to poor decisions and reduced quality of life, and that’s the last thing you need when you feel depression lurking around the corner.

3. Falling victim to self-loathing

A particularly destructive way of thinking, self-loathing is the fast track to developing depression. It often hits us when we are alone with our thoughts, e.g. after coming home from work/school or before going to bed, and it essentially paints the worse possible picture of our lives.

Instead of identifying problems and trying to find solutions, we begin to hate ourselves for not being able to perform, for making mistakes, for being afraid, and even for being negative all the time.

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You find yourself hating the fact that you hate everything, and there seems to be nothing to look forward. It’s best to have someone with you at low moments like these, but if you don’t feel like talking to or facing anyone, you can get a pet you can cuddle up with. Dogs are particularly good at helping you keep depression at bay.

As long as it’s a smart and small to medium sized breed, puppies can be effectively house trained, so you won’t have to worry about them causing a mess. In fact, these loving creatures will not only make you feel less lonely, but you’ll have to take them out for walks, and this added physical activity is another good way to fight depression. Just taking your mind off those toxic thoughts will help you calm down and take a more rational approach.

4. Seeing only the bad side of things

Nothing brings about feelings of hopelessness quite like turning a blind eye to all the good things in your life and the different possibilities and focusing just on the bad things. The truth is that you can find a fairly positive solution to almost any problem, but there can be times where you forget all about the great progress you’ve been making at work or the good times you’ve had with your partner and just think about your debts, that one deadline that you almost missed and the fight you and your significant other had last week.

I have a close friend who was in a similar situation, and no matter how many examples of him doing good we’d come up with, he’d just shut them down by stubbornly sticking to a few things he saw as major problems. Look, a lot of these life problems can be solved through some intelligent budgeting, a bit of exercise and a willingness to do the research and find effective solutions.

There are always options – if you’ve worked in public service for a decade you may be able to apply for student loan forgiveness, if you give up smoking and cook your own food you can save some money, if you take the time to talk to your partner and schedule regular date nights you can work through problems, if stop watching TV shows late at night you’ll be able to get up earlier and feel fresh and focused at work, etc.

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Look at the positives, sing a song of praise to all your accomplishments in front of the mirror every morning and look at all the options available to you, instead of laser focusing on one or two bad things in your life.

5. Becoming Captain Hindsight

There is a great episode of South Park with a powerful superhero called “Captain Hindsight”. He swoops in after a big disaster and tells everyone what could have been done to prevent it, and has three trusty sidekicks: could’ve, should’ve and would’ve. As you slide further down the slippery slope of depression you will find yourself evoking these sidekicks yourself, constantly relieving the past and re-evaluating your decision, dreaming of what your life would look like, if only a specific set of magical circumstances all fell into place.

It’s kind of like a kid who gets shoved around by a bully at the playground and spends the afternoon vividly imagining a situation where he fought back and pounded the bully into submission. Well, here the bully is your own mind and it is never too late to stand your ground and tell it to back off.

It’s one thing to learn from your mistakes, but you shouldn’t let the past eat away at your confidence. A good way to deal with the issues is to keep your mind engaged with new projects, household chores or learning new skills, so that you’ll have a way to anchor yourself in the present and a good incentive to keep moving forward.

6. Holding yourself responsible for everything wrong with the world

Things never quite work out as planned, and life is full of unpleasant little surprises. While you can directly or indirectly affect some of these things, a lot of it is out of your control, and there is always that freaky random factor some like to call luck. There was a time when I took everything a little too personal and blamed myself for every little thing that might have gone wrong at work, at home and in my relationships.

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This is an offshoot of that could’ve mentality, but unlike moping and thinking up different scenarios that seem more pleasant, I was just left a chilling feeling of regret and sorrow. Totally irrational, yet completely unshakable, it burdened my mind and left an acidic taste in my mouth. I eventually shook it off through many a long serious talk with good friends, fueled by generous amounts of whiskey and vodka.

I’m just being honest here, but I have to categorically state that alcohol is not a solution or cure for anything – I knew that I could drink it responsibly, and that it was the only thing that would allow me to truly open up. Find people who care about you and are ready to listen, and schedule a night where you can get some alone time and engage in a bit of “real talk”. You’d be surprised how much better you’ll feel afterwards.

You won’t find yourself on a crossroads where one path is shiny and paved with gold, and the other is dark covered in weeds and thorns – the road leading to depression often looks like the easier option, and the feelings of emptiness and sorrow can just creep up on you if you don’t know what to look for. This is why you should look out for these destructive thinking patterns, and prepare some serious counter-measures when you find yourself turning to this kind of defeatist mindset.

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Vladimir Zivanovic

CMO at MyCity-Web

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Last Updated on November 20, 2020

Kickstart Your Morning Workout With These 10 Simple Habits

Kickstart Your Morning Workout With These 10 Simple Habits

Benjamin Franklin said it like this: “Early to bed, early to rise, will make a man healthy, wealthy, and wise.” He knew from his own experiences and watching others that the ones who got up early were healthier and more successful. That’s why a morning workout can be so important.

One 2017 study found that:[1]

“after controlling for such factors as age, sex, smoking habits, and others…night owls, were found to have a 10 percent greater risk of dying from any cause compared to morning types.”

This is a great reason to tap into some morning motivation and get your morning workout done.

Circadian Rhythm for morning workout

    As you can see in the above graph, your blood pressure begins to rise between 6 and 7 in the morning[2]. That means this is a great time to get your body moving and your heart pumping, even if it’s just for 20 minutes of exercise in the morning. 

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    Here are some tips on how to find the motivation for a morning workout.

    1. Remember Your Why

    It starts with remembering why you want to get up for a morning workout. If you don’t set a goal and establish your reasons for accomplishing a health and fitness goal, then you definitely won’t get up early.

    Getting up early isn’t easy. If it were, everyone would do it, right? Your goal for your health and fitness must be so strong, and the WHY behind it must be so powerful, that nothing will stop you from accomplishing that goal.

    2. Go to Bed Early

    If you want to get up early for a morning workout, it’s going to be important to get to bed earlier. Falling asleep at midnight and trying to get up at six just won’t work in your favor.

    This will likely be very difficult for a few days while you adjust your sleeping habits. However, as you get into an exercise routine in the morning, this will naturally make it easier to fall asleep earlier and faster at night.

    3. Make a Commitment

    I sometimes tell my Facebook community of my plans to work out, and we all keep each other motivated by posting our runs, our workouts, etc. This is a way to develop accountability. By publicly announcing your intentions, you increase your chances of actually carrying out your plans.

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    Another way to do this is to find an accountability partner who has similar goals for morning workouts. You can check in with each other to make sure you’re sticking to your plans. If that doesn’t work, hire a personal trainer for a few weeks to get you started.  

    You can learn how to find a good accountability partner here.

    4. Find a Friend

    If you can find a friend that is motivated like you are, and you can hold each other accountable daily to working out, then you will accomplish your fitness goals. Many people prefer working out with friends to working out alone. Whether it’s a chat while hitting the treadmill at the gym, or having someone to spot you while weightlifting, working out with friends is sometimes just more enjoyable.

    Texting each other the night before with a simple statement is best. Don’t ask: “Are we still working out in the morning?” With this kind of question, if they were thinking about not working out, you just gave them an opt out.

    Make a statement instead: “Can’t wait to see you in the morning!” This implies that they will be there, and they will feel more obligated to show up.

    5. Treat Yourself

    We all have to treat ourselves every now and then. After a morning workout, plan to treat yourself with a colorful, healthy breakfast or a delicious morning smoothie. This will help you look forward to something and push through to the end of your workout.

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    You can learn more on rewards and punishments here.

    6. Change your Mindset

    Many people throw away the idea of a morning workout by simply saying, “I’m not a morning person.”  Instead of using this excuse, decide to try to become a morning person by shifting your mindset.

    When you look into the benefits of waking up early and getting some exercise in before your day starts, you’ll feel more positive about your life overall.

    7. Plan Your Day

    You know you’re going to be busy. Try time blocking to plan all the things you need to do on a given day, and make sure you add in your morning workout[3]. If you have a plan laid out, you’ll be more likely to follow it and get done everything on your list done.

    Time blocking

      8. Reflect on How You’ll Feel After

      Starting a morning workout is hard, but visualizing how you’ll feel after can help you find motivation. Think about the extra energy you’ll have and how proud you’ll feel knowing that you were already so productive. No matter what you do the rest of the day, at least you squeezed in your exercise!

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      For me, I live in an area where there are a lot of runners. When I am heading home in the evening or sitting out on the patio at one of my favorite restaurants, and I see the runners go by, it makes me feel so accomplished that I got mine in that morning and I can enjoy the evening.

      9. Lay out Your Workout Clothes

      Setting out your workout clothes the night before makes it impossible for you to start to run late because you couldn’t find something to wear. Tap into the determination you have before bed in order to convince your less-than-motivated morning self that you need to get up and get your morning workout in. When you wake up and see your outfit laid out next to you, it’ll push you to get up and get moving.

      10.  Set Multiple Alarms

      Many people miss their morning workout simply because they hit the snooze button so many times. In order to make this more difficult for yourself, set a series of alarms. That way, if you keep hitting snooze, you’ll have three or four alarms going off every ten minutes, which will be annoying enough to get you out of bed.

      Also, put one alarm at least a few feet from your bed so that you’re forced to get up to turn it off.

      Final Thoughts

      About three years ago I went from being the person that says I will never be an early riser to a person that loves to get the day started as soon as possible. Without the distractions that begin to come around 8 or 9 in the morning, you’ll find that you’re more productive and more likely to squeeze in that morning workout.

      Take some of the actions above and find the best morning workout routine to start your day and feel good.

      More Tips on Morning Exercises

      Featured photo credit: Tomasz Woźniak via unsplash.com

      Reference

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