Two of the biggest struggles during a depression episode are constant negative thinking and affirming our negative thoughts to be true. In other words, whenever a negative thought comes to mind we unconsciously believe that “because I am thinking this thought, it’s true.” We then react to that “truthful” thought without taking the time to understand its true nature. This is why mindfulness is the starting point when coping with negative thinking.
Using Mindfulness To Become Aware Of Negative Thoughts
By definition, Mindfulness is “A type of meditation in which you focus on being aware of what you’re sensing and feeling in the moment, without interpretation or judgment”, this includes being aware of your thoughts. Studies have shown that mindfulness can be an effective form of therapy because it brings awareness to the emotions/situations that trigger our thoughts.
To be mindful of our thoughts we have to understand that thoughts are natural responses to life experiences. For example, the feeling of loneliness may trigger thoughts of being unloved. A stressful work environment may trigger thoughts about your work performance. Guilt triggers thoughts of being a burden to others. Being mindful of the situations you are experiencing gives clarity on whether a thought is logical or emotional and keeps you from spiraling into a cycle of negative thinking.
So how do you become mindful of those thoughts? Sitting with your eyes closed in silence is a great form of mindfulness, but it’s not the only effective way to practice mindfulness. Any activity that brings you to a state of awareness is just as effective. Here are some other ways to be mindful:
1. Writing down your thoughts(JOURNALING)
Writing what’s on your mind requires you to take a moment to observe and translate your thoughts onto paper. As you write down your thoughts, you are writing down how you are feeling and the situations you are currently facing. This is a great way to become mindful of how your emotions, feelings, and current situations correlate with your negative thoughts. If journaling is not for you try making voice/video “diaries” instead.
2. The five senses exercise
When I first heard about the five senses exercise it was for managing my anxiety and panic attacks. However, the five senses exercise is a great way to practice awareness when spiraling into negative thinking because it’s about using your five senses to focus on the present moment. Think of the practice as a distraction from the chaos in your mind and bring your attention to the now. The exercise goes as follows: Start by taking long breaths to bring you to a relaxed state. Then take notice of five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. As you focus on your body and surroundings you become more immersed in the present moment. As you become distracted away from the chaos in your mind you can shift your focus on ways you can make yourself feel better.
2. Taking a walk in nature
when it comes to mindfulness being in an environment that relaxes you is important. Nature, for example, is often described as a peaceful environment so it’s no surprise that walking in nature is a great way to practice mindfulness. When you observe the sounds and scenery you’re practicing being present. you can use that moment to observe any thought that comes to mind. If you start to dwell on those negative thoughts, you can bring your attention back to your surroundings using the five senses exercise I mentioned. You can even bring a journal and write whatever is on your mind while being in nature.
3. Guided meditations
Sometimes mindfulness can be a challenge, especially when you are experiencing other symptoms of depression. I often had days when I lacked the motivation to write down my thoughts or to get out of bed to take a nature walk. On those days I would lay in bed put some earphones on and listen to guided meditations. Guided meditations are a great way to focus on being present and bringing yourself to a relaxed state. It also is perfect for those new to meditation and may need an expert to guide them through the process. You can check out my guided meditation playlist on YouTube (Guided meditation playlist). This playlist includes a variety of guided meditations that specifically focus on anxiety, depression, self-love, and mental health.
As you become mindful, take a moment to reflect. Is this thought based on emotion or logic? Is what I’m thinking an assumption or truth? Does this thought make me feel good about myself? What does this thought reveal about myself and my current life situation? Once you reflect on your thoughts, you can find other ways to cope.
Coping Strategies For Negative Thinking
1. Changing the narrative
One effective way to cope with negative thinking is by switching the perspective. Switching the perspective doesn’t mean You have to disagree with the thought entirely, it means taking that thought and seeing it differently. For example: “I hate feeling like this” can be seen as “ although these emotions are uncomfortable, my emotions are valid and temporary. I accept my feelings as they are”. You are not disagreeing with the original thought but simply shifting perspective. A great way to practice this is by writing down your negative thoughts and changing them to a positive perspective.
Here are some other examples
I am falling behind ———-> I am working on my goals at the best pace for me. Regardless of how long it takes, I know that eventually, I am going to see some results
I am a failure ———> I am learning/growing and I understand that this is part of the process towards achieving success.
I am worthless————> I may not feel like my best self but I am still deserving and worthy of the good things that life has to offer
Nothing I do is ever enough———> I am doing my best and that is more than enough
2. Create a new routine
As mentioned, negative thinking can be triggered by our experiences. This means the activities we engage in throughout the day play a role in the thoughts that come to mind. Creating a change in a usual routine creates opportunities for more uplifting thoughts to come to mind. Changing your routine can also be used as a healthy distraction. Think about what a normal week looks like for you and switch things up. Incorporate activities into your week that benefit you emotionally, physically, or mentally. Maybe that’s stretching every morning, journaling before bed, spending more time with loved ones, taking a day out of the week to pamper yourself, learning a new hobby/skill, listening to music, or engaging in any fun activity. All of these can allow for positive thoughts to come to mind.
3. Creating a peaceful sanctuary
Our outside environment impacts our well-being, so having a space that brings peace and uplifts you is important. Not just when dealing with negative thoughts but also with your overall mental health. If you live in an urban area or have a busy schedule, being out in nature may not be your first choice. An alternative is to bring nature into your home or create a peaceful sanctuary. your personal space is a space that should feel safe, peaceful, and uplifting. Keeping your personal space clean and clutter-free is also a great way to create a sanctuary. Also think about colors, sounds, patterns, and items that bring you peace and incorporate those things into your space.
We may not have the power to choose our thoughts but we do have the power to choose which thoughts to give value to. Becoming mindful of our thoughts can reveal how we view ourselves and the world which help with problem-solving and finding solutions. I also want to mention that occasionally giving value or truth to negative thoughts is okay. Especially if you are dealing with depression. It’s important to remember that 1) Our negative thoughts do not define us. and 2) we are human. so don’t beat yourself up on those days when coping with negative thoughts is a struggle. Taking a moment to acknowledge that you are having a day filled with negative thoughts is more than enough and the first step in finding solutions. However, If negative thoughts interfere with your everyday life don’t hesitate to seek professional help.
Always remember that you are not alone. You can visit our resource page for therapy services, podcasts, and mental health phone lines. If you or someone you love is speaking or showing signs of attempting suicide please call/text the suicide hotline. (988).