Distorted Thoughts That Lead to Depression
The feelings we have about ourselves and the world are greatly impacted by how we think. Certain events in our lives can trigger certain emotions based upon our belief system. A faulty belief system can create and perpetuate a variety of mental health problems, such as depression and low self-worth. Much of the etiology of depression is based on the distorted perception that one is a victim. If you have victimizing negative self-talk, you might be feeling helpless or hopeless.
You might be telling yourself that your problems have no solution or are incurable, or that the road to betterment is too long and steep, and nothing will ever change that. The victim has difficulty perceiving anything but insurmountable obstacles between themselves and their goals. Oftentimes, victims tend to blame external circumstances or other people for their problems, thus perpetuating the belief that their problems are out of their control. Victims find themselves using phrases like “I can’t…” or “I’ll never be able to…” to cope with their problems.
Types of Distorted Thoughts That Lead to Depression
Filtering- Focusing on only the negative aspects of a situation while failing to see the positive aspects (ex: “My child is nothing but trouble.”)
Emotional Reasoning- Judging or evaluating something illogically based upon your feelings alone (ex: “It feels impossible to look for a job, I just can’t.”)
Self-Blaming- Holding yourself overly responsible for your problems, or for the way others act, think or feel (ex: “It is my fault that our marriage failed”)
Over-Generalization- Making a general rule or judgment from a single incident (ex: “My first day was awful, so the whole week is going to be bad.”)
Mind Reading- Believing you know what others are thinking and feeling, without asking them, or thinking that others know how you are thinking (ex: “She must think I am so stupid.”)
Self-Critical Statements- Constantly putting yourself down or evaluating yourself negatively (ex: “I never do anything right.”)
Black/White Reasoning- Thinking there are only 2 ways to look at a situation, and failing to see any “gray” area (ex: “My friend never called- she is a lousy friend,” or “My husband is always coming home late.”)
Expectations- Having ironclad rules about how you and others should act, with unrealistic expectations of self (ex: “I should be a better father.”)
Where Do Distorted Thoughts Come From?
People who learn these distorted thoughts in childhood often carry them into their adult lives, teaching their own children the same perceptions. However, you are not born with negative thinking- you learn it from your environment.
With therapy from a mental health professional, you can unlearn negative patterns of thinking and relearn healthier, more realistic thoughts. Learning new ways of thinking will not only improve one’s self-esteem and outlook on life, it will also enhance family and peer relationships. Avenues of Counseling and Mediation has many depression counselors available in both the Medina and Akron Ohio locations that are here to support and guide you.