MC Gas Money said:
randall146 said:
I've suffered from major depression for my entire life but didn't know it until I was 30 or so (42 now). Before that I just thought I was introverted and socially anxious. I am both of those things, but depression is so much more. Medication, counseling, and a lot of hard work have helped quite a bit. Cognitive Behavioral Therapy has been a godsend.
Still, it's a constant struggle, and, at least for me, the bad thoughts never totally go away. I am constantly fighting off sadness, a lack of enthusiasm, a lack of ability to find "fun" in anything, and a desire to totally shut off from everyone including my wife and kids.
So I'm very appreciative of this thread both for me and for everyone else actively struggling right now, maybe in the beginning of realizing what they have or in the deepest depression spiral, who need to know that there are other people out there that go through the same thing and find ways every day to get by.
My therapist has been reccomending cognitive behavioral therapy for a while. I think I pretty much did it pn my own regarding the social anxiety, I no longer get panic attacks in social situations but I do get them when im alone.How would cognitive therapy help with general depression?
There are two main parts of it that made a huge difference for me. My experience involved a good psychologist who taught me some of the principles and helped me get started, but also reading and homework to try to apply the concepts to my own life.1) Part of the theory behind CBT is that you have thoughts, emotions, and physical responses that constantly interact with each other. So your thoughts trigger emotions and physical responses, emotions trigger physical responses and thoughts, etc. For example, I think of a lion. If I have a vivid thought, or see one near me on the plains, I experience the emotion of fear and the physical response of panic. A certain musical interlude could make me sad, which might make me tear up and think of a death in my family or my childhood sled.
One exercise in CBT is to try to journal when you are feeling depressed and identify the physical or thought triggers that got it started. This is useful in the second part of it:
2) Another part of the therapy is to try to identify the "thinking errors" that you automatically return to in a given situation. These could be errors like "catastrophizing" - assuming the worst possible outcome for a given event; or minimizing your own value, or assuming people think you did something wrong, or are judging you, or whatever.
An exercise dealing with this is to try to deconstruct your thinking errors, by identifying the error as you are making it, recognizing the how strongly you believed this and how it made you feel, and then rationally examining the reality of it and recognizing that things weren't as you perceived them.
So an example from my own life today is that my checking account balance is lower than I expected due to having to put some money in my wife's car. In my mind, this is a disaster. My mind instantly goes to all the other things I have to pay for, I don't make enough money, we can't afford our lifestyle, my kids are going to suffer, and on and on. In reality, I'm making a thinking error. It's really not that bad. I still have enough money in my account to cover all my bills until next pay period. I have money I can move over from other accounts temporarily. I can pay people late if necessary. Worst case scenario is I have to charge something or I accidentally bounce a check. None of these things are disasters when I break it down, but without going through the exercises to try to identify thinking errors I'd never get there. Instead my heart would race and my chest would feel heavy and I'd drive along thinking about smashing into a tree because I'm not good enough and never will be.
Then, by combining these two elements, you can try to "reprogram" your connections between your automatic thoughts, your emotions, and your physical responses to try to recognize the depression before it even really starts. For me a big thing was catastrophizing. i now recognize what I'm doing more often and can ask myself to think through what the actually worst case outcome is. Usually it's not nearly as bad as where my mind and emotions were going.
I will say this worked for me because I was willing to give it a shot and I'm a pretty rational thinker. I could see people saying it's a bunch of nonsense, or thinking it was cultlike or something. For me it worked a lot better than laying on a couch and talking about how my mom wronged me when I was 7.
Also, I don't want to make it seem perfect or anything. I'm definitely a work in progress and my mind still takes me all sorts of dark places. But CBT has helped give me tools to deal with my depression if I remember to use them.