Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

More by this author

Vladimir Zivanovic

CMO at MyCity-Web

Successful People Seldom Worry Too Much Because They Master This Thinking Skill 5 Rules for Overcoming Adversity and Emotional Pain 7 Coming of Age Books That Should Be on Your Reading List The Active Holiday: 5 Great Activities for Adventurous Spirits Why Lack of Movement is Our Biggest Enemy and How to Deal With It

Trending in Health

111 Benefits of Almond Milk You Didn’t Know About 210 Benefits of Sleeping Naked You Probably Didn’t Know 3Poor Sleep Quality Comes from All the Things You Do Since Morning 4Sleeping Too Much but Still Exhausted? Why You Can’t Sleep Well At Night 5Your Body on Caffeine Addiction: 70 Cups of Coffee in 7 Days

Read Next

Advertising
Advertising

Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

Advertising

When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

    Advertising

      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

          Advertising

          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

              Advertising

                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

                  Read Next