table of Contents
Chapter 5, ideas, sorrows and joys of life decision
Danya is a mother of three, she felt very child listen to discipline, and affection she and her husband are also getting worse, worse marital status. Danya disgusted myself, "I'm always on the kids yelling, I'm the worst mother, I do not deserve have children." In fact, she did not want it like her own, she often in school children after accompany them to play, games, tutoring the children's homework.
She does not have any hobbies, because she felt not do anything right. In fact, she was a good cook, but also in school work is also very good.
Danya is not only very pessimistic, but also often caught in depression, unable to extricate themselves. "Things are really bad, my mood has been bad. I'm not a crying person, but now if someone said I do not like something, I began to cry ......" Danya is suffering from depression.
Later, she received a treatment, his condition gradually improved.
She is no longer the responsibility of the property so to himself. When her husband refused to accompany her to church, she would think, "I can own one church, my husband is very bad, refused to accompany me." When she drove a little accident happened, she would say: "My sunglasses black enough, so some dazzling light." She got a part time job with an income, she does not think they have no right to choose family travel destination. She more and more confident, more active.
Danya get rid of depression, and no recurrence. People around were surprised, this amazing change exactly how to achieve?
If Sophie is 20 years ago had depression, she would be very unfortunate, she must wait for her depression in the past. But because in the past 10 years, there is a fast and effective method is finding out, so the chance of Sophie freed on much higher. I found that the treatment of people is a psychologist Ellis (AlbertEllis) and psychiatrists Baker. When rewriting the history of modern psychotherapy, I believe their names will be side by side with Freud and Jung. Both of them together to uncover the mystery of depression.
From the chat, take medicine to change thinking
Before Ellis and Baker put forward their theory, rooted belief that all depression is bipolar disorder. Bipolar disorder have two competing theories: biomedical school that it is a physiological disease, and psychological analysis school of thought believes that it is the result of the anger to himself.
Ellis in 1947 after he earned his PhD from Columbia University, came out the opening, specialize in counseling and marriage and family counseling. He dedicated his life to the movement against sexual repression. He wrote many books, such as "If this is the nature of treason" (If This Be Sexual Heresy) , " sexual liberation Case" (The Case for Sexual Liberty) and so on. I first read his stuff when I was a sophomore at Princeton University. I had helped organize a student about sexual activity, Ellis invited to lecture, his speech was entitled "Modern masturbation," Princeton's president has always been a very calm, very fair man, and he wrote to me Egypt Do not come Aires.
In the 1970s, he was his special charisma and destroy Huanglong research methods into the field of depression research in this area with nature as full of prejudices and misconceptions. After Ellis entered the field, the field from depression is not the same.
Ellis in this new field with him as bold in the old areas. Ellis and emaciated good move step by step tight patients until they give up the irrational beliefs and ideas, freed from depression. "? You say you can not live without love is what it means," he shouted: "Nonsense, love is simply hard to get you to waste your life to pursue something a little does not exist yet you live in. '? under should 'claws, you should not say to you how, it will make you fall into the abyss of depression! "
Ellis believes the so-called spiritual conflict is only irrational beliefs, he wanted to let the patient do not go himself did wrong, where the poor, but to think about where the good. Oddly enough, after the patient out of the shadow of traditional psychoanalysis, the condition has improved. He successfully challenged the views on the causes of mental illness Traditionally, overturned the prejudice against drugs ineffective mental illness.
At the same time, psychiatrists Baker, Freudian, also had a dissatisfaction with traditional psychoanalytic therapy. Beck and Ellis is completely different. Ellis belongs to the hardliners, and Baker belong to a friendly faction. Baker, like a friendly, approachable New England countryside doctors, the name of the red bow tie, has an angelic face; he never spoke aloud to the patient.
In the 1960s, Baker with Ellis as of Freudian school of biomedical and incompatible feel very confused. He found that treatment Freudian no effect, the patient collapse collapse before his eyes, he was almost no way to let these patients recover.
In 1966 when I first met David, he is writing his first book about depression. He bravely argue that depression is not a brain transmitter substance faulty, nor the anger to himself, it should be ideology out of the question. In this way, Baker declared war on Freudian.
Another founding father of psychology revolution is now already more than 70 years of Wolpe (Joseph Wolpe). He is a psychiatrist in South Africa, a natural opposition. 1950, Volpe found a way to treat phobias (phobia) is a simple method, which makes psychotherapy circles were shocked, but also to his colleagues very angry. Psychoanalysis School I think this is just tip of the iceberg phobia disorders, they believe the source of phobia is that you're afraid your father will castrate you to report your mother crush enemies (Please note that Freud did not say when the patient is when women, this theory should explain how). Biomedical school phobia is considered by some brain disorders caused by conductive material, but have not found what material things.
Wolpe believes unreasonably fear a symptom of something is not a phobia, but the phobia itself. If this fear can be eliminated, then the patient was cured, like a phobia not as psychoanalytic school of biomedical or faction advocated, otherwise reappear. This disease does not occur again after the other face Volpe and his followers were known as behaviorism therapist, they can be cured within a month or two in phobias, and cure.
Because of his bold, Volpe was excluded people, He first Maudslay Medical School in London, and later went to the University of Virginia, and finally taught at Temple University in Philadelphia (Temple University), but he still insisted on using behavior therapy method for the treatment of mental illness.
The late 1960s, Philadelphia had become the new psychology center. Wolpe wantonly under attack at Temple University, while Baker has had numerous followers in the University of Pennsylvania. His views on depression and phobia Volpe view of the same, that the depression from the patient's own negative view, there is nothing buried deep in the subconscious roots.
I am a follower of Baker's early years, I believe that the main reason for this negative thought patterns of learned helplessness and depression. I went to Cornell University faculty in 1967 after he earned his PhD in 1969, at the invitation of Baker I am pleased to return to the University of Pennsylvania, a new method for treating depression design.
Our reason is very simple. Since depression from negative thought patterns to develop a long-term, that if we can change this mindset, we can treat depression. We use all available methods to change the patient's ideas about the unfortunate incident, which is spoken Beck cognitive therapy (cognitive therapy). National Institute of Mental Health has spent millions of dollars to test the effectiveness of cognitive therapy, the results show that it really works.
How do you decide whether you look at the issue from depression freed, or make depression worse. A failure or strike will tell you that you are now helpless, but learned helplessness will only result in a temporary depression, unless you have a pessimistic explanatory style.
The proportion of women have depression are twice as many men because, in general, women see things exactly the way depression is an enlarged manner. Men will encounter things to do and not think about repeatedly; but the woman will be a dead end, to think things over and over again, to analyze why it is so. Psychologists call this a mandatory analysis is called rumination (rumination). Ruminant habits coupled with pessimistic explanatory style, the result is severe depression.
The good news is pessimistic explanatory style and habits are ruminants can be changed, and this change is permanent. Cognitive therapy can create an optimistic explanatory style and can treat rumination. In the following chapters you'll see how it is to be effective on other people, you can also learn to apply this technique to himself.
Pessimistic people are more likely to be depressed it
We will feel temporarily helpless, but some people can immediately pick back up in case of failure, while others a few weeks, even months or dejected. Do you remember talking about in Chapter 4 of 9 symptoms standards? There are more than five symptoms to be diagnosed with depression. There is also a necessary condition is that: these symptoms are not short-lived, they must be sustained over two weeks.
If this person is a pessimist failure, learned helplessness translates into severe depression; and for an optimistic person, failure will only lead to its temporary frustration. Pessimism can cause depression it?
Over the past 10 years, I have been verified this prediction. University of Pennsylvania research team once the relevant explanatory style questionnaires sent to thousands of different degrees of severity of depression, asked their views on the good, the bad things. We found that people who have depression are also pessimistic.
But this does not mean that pessimism can cause depression, it does show that people with depression are also pessimists only. This correlation does not represent any causal relationship, because there may be other factors that caused the pessimism and depression. To prove pessimistic trigger depression, we need a group of people that do not have depression, confirmed after natural disasters, more likely to be depressed pessimists than optimists.
The experiment is the ideal location near the Mississippi Gulf Coast town, the town's first test of everyone and pessimistic explanatory style, and then wait for the arrival of the typhoon, etc. after the storm, we go to see who is lying in the mud does not move , who has rolled up his sleeves to start reforming their homes. But to do this "natural experiment" (experiment of nature) would be difficult moral and financial, so we have to find other ways to verify this causal relationship.
I have a very bright student named Alexandra Meyer (Amy Semmel), she felt that our lives have this natural disaster, such as twice a semester examination to be carried out. In September, when school began, we first tested the students and their pessimistic explanatory style. In October, when the fast mid-term exam, we asked students how much they believe that test scores be considered a failure, most students answered right B + even blew. B + is not expected to affect the experiment, because my class average score is C, so most students will become the experimental subjects. After the mid-term exam results came out, send papers, but also sent a Beck Depression Inventory.
30% B + test in the following students became very depressed, 30 percent of students showed pessimism has become very depressed in September tests, while 70 percent of both pessimistic and exam results are not good students become very depressed. In fact, well on the exam is considered permanent because the students and universality of reason, still depressed when the final exam.
Another suitable "natural experiment" in local prisons. We measured the degree of depression in male prisoners in jail before and after in prison. Prison inmate suicide is widespread, we want to predict what kind of person most likely to become depressed and suicidal. We were surprised to find, when he first entered the prison that no one person is severely depressed, but when they are released from prison, almost everyone became severely depressed. Some people may say that the prison has always been this way, but to me it seems there are other deeper things happen during their imprisonment. But in any case, we have successfully predicted who would become the most depressed, is very pessimistic when those who come. In other words, pessimism is fertile ground for the growth of depression, especially when the environment is not friendly, it grows particularly fast.
These findings indicate pessimism is the cause of depression. Now I can to accurately predict who will become a depression, will have depression before the arrival of doom.
Another method is to verify pessimistic depression is the cause of long-term observation of some people, this is called longitudinal studies (longitudinal study). We track 400 third grade pupils promoted to the sixth grade to them, measuring their explanatory style, their degree of depression, academic performance, as well as the degree of popularity in school. We measured twice a year. We found that pessimistic in the third grade children are most likely to become depressed in the past four years; and children will not be so optimistic, even if the moment of depression will recover soon. In addition, we also studied adolescents, found that the situation is the same.
? These studies can really prove pessimistic cause depression or that it always pessimistic before the occurrence of depression, pessimism can be predicted with depression following is a very devastating argument:? People assume that it is clear how they will face doom. Some people see repeated time something happens, they have been hard hit, this awareness so that they become very pessimistic. Others see themselves as always overcome the difficulties, it becomes more optimistic. Both groups become pessimistic or optimistic, simply because they understand their ability to respond to disasters. In these circumstances, the pessimistic like a car speedometer that tells you how many kilometers per hour, the car run, but not the speedometer to let the car run up.
Only one way to refute this argument, and that is how research effective treatments.
This very effective treatment of depression
In severe depression is at when Danya to receive treatment. Her marriage being downhill, three children totally do not listen to discipline. She agreed to participate in studies of depression, receive one different from the previous therapies: cognitive therapy and taking antidepressants, she allowed the researchers to record her treatment process. Content in the following quotes is her interpretation to the problem, I'm behind each of which has a number appended. These figures are pessimistic about her score (test scores with Chapter 3, from 3-21 points, 21 points represents a complete explanation of permanence, universality and personified). Each dimension score of 1 to 7, the three dimensions together from 3 to 21 minutes. 3-8 minutes is very optimistic, 13 points or more are very pessimistic.
Danya himself disgusted, "because I was always yelling at the kids, never apologized to them." (Permanent, considerable universality, and personification: 17 points)
she did not have any hobbies, "because what I do not work." (Permanent, universal and impersonal: 21 points)
she did not have antidepressant drugs, "I can not eat, because my body is not good enough." (Permanent, universal and impersonal: 15 points)
Danya's explanatory style is completely pessimistic, as long as a bad thing it is her own fault, and it will destroy everything she so hard to build up, these effects may even follow her life.
When she was within her group, like the others, received 12 weeks of cognitive therapy, the effect is very good, and her depression in the first month after alleviate a lot, to the end of the third month, she had not then the depression. On the surface of her life has not improved a lot, she is still on the decline of marriage, her children still do not listen, but she now has a more optimistic view of things.
"I have to own a church, because my husband is very poor, refused to accompany me." (Temporary, specific resistance, and externalization: 8 points)
"I look a little dirty, because I have to prepare children to school clothes. "(quite temporary, specificity, and externalization: 8 minutes)
!" he put all my savings are squandered if I had a gun, I'll kill him "(temporary, specific. , as well as externalization: 9)
she drove Something unexpected has happened, "because my sunglasses not black enough, so some dazzling light." (temporary, specific resistance, and externalization: 6 points)
In fact, there are unpleasant things happen every day, but Danya no longer believe that they are immutable, universal, or her fault. What makes Danya happened so dramatically changed? Drug or cognitive therapy? This change is just a representation, or she really began to get better? Because a member of Danya just different experimental groups, so we can she compares the differences and other group members to find answers to the above questions.
The first two treatments have very good results. Only with antidepressants or cognitive therapy can only be effectively inhibited depression; and with both a better effect than just using, but did not reach a good level of statistical significance.
Second, the focus of cognitive therapy is to change the pessimistic explanatory style as optimistic explanatory style, cognitive therapy the more optimistic style change to get more thoroughly, and turned to the more optimistic, farther away from depression. Although drugs to alleviate the symptoms of depression is quite effective, but it does not make patients become more optimistic. I think it should be like this conclusion: Although, like drugs and cognitive therapy can relieve depression, but this is different mechanisms of action of both. Drugs seems to be a driver who, it pushes up the activities of the patient, but it can not make the world a brighter; cognitive therapy changed the way people look at things that way, and this new, optimistic way of looking at the world in which patients themselves moving.
Third, and most important finding was that patients can get rid of long-term depression. Danya no recurrence of depression, although this study that many people with depression relapse. The results show will relapse depends on the interpretation of the style change. Cognitive therapy group the recurrence rate is much lower than the medication group. Become optimistic explanatory style is much more patient than the patient relapse rate to maintain the original pessimistic explanatory style.
This shows that cognitive therapy is effective because it allows the patient to become optimistic. Patients learn coping skills, no longer need to rely on drugs or doctor. Drugs can only temporarily relieve the pain, but can not change the root cause of depression - gloomy thoughts. Change explanatory style have an unexpected effect on the treatment of depression.
Remember our reason is not very concerned about the pessimistic depression. Verify this causal approach is to become pessimistic optimistic. If pessimism is just one indicator, like a car speedometer as it becomes optimistic and will not affect your response to the disaster. However, if the cause of depression is pessimism, then it turned into pessimism from optimism should relieve depression. We saw earlier, it is true. Pessimism is certainly not the only reason for depression, genes, catastrophe, hormonal changes will increase the probability of people have depression, but it is undeniable, too pessimistic depression is a very important reason.
You are who you pessimistic rumination
If you think things are not going well, "my reasons, but it is destined to follow a bad thing in my life, all my efforts were in vain," then you're ready to quest for the depression. You think this does not mean that you often say to yourself, over and over again that people who chew unhappy person is called rumination.
Ruminants can be optimists, pessimists may be. Pessimistic rumination who will have problems, because of their belief structures are pessimistic, they repeatedly told myself how bad things. Some pessimistic people will show a hopeless but not ruminants: they have a pessimistic explanatory style, but they do not always say how bad things on their own.
When Danya to receive treatment, she is not only a pessimist, who is also a ruminant. "Now, I do not want to do."
"Things are really bad, my mood has been bad. I'm not a crying person, but now if someone said I do not like something, I started to cry ......"
"I can not stand this ......" "I'm not a very caring person ......" "my husband has been bothering me, I really wish he would not."
Danya become a ruminant's endless, has been immersed in self-pity, no he pledged to take any action to change the environment. Her reason for this, not only because of her pessimism, but also because of her rumination.
Here we look pessimistic - ruminant coupling is how to trigger a depression. First, you are under the threat of helplessness; second, you go to look for the source of the threat, if you are a pessimist, you figure out the cause is permanent, universal and impersonal. So, you expect the future is helpless, in other contexts is helpless, which is expected to lead to depression.
If you are a person rumination, which is expected to occur frequently, the more often it happens, the more you depressed. Immersed in this cycle starts unfortunate incident, and rumination is accelerating the cycle. Even if he does not ruminants who are pessimistic, but also to avoid depression. Optimistic Ruminater also avoid depression. Alter or change the pessimistic rumination can alleviate depression, both of which change the maximum effect.
We found that pessimistic rumination were most likely to have depression. Cognitive therapy against regurgitation, also established an optimistic explanatory style. The following is a conversation when Danya termination of treatment.
"I do not want on the day of classes, I just want a half-day classes, four hours a day's work enough, so I do not have to stay home all day." (Action)
"I feel I have contributed to the economic situation of families time, so the next time we want to play where we can go. "(action)
" I sometimes suddenly to the mood, do some impromptu things. "(action)
Men VS Women Depression Depression
Why women are more likely than men to have depression? Could it be that women are more willing than men to seek medical attention, so the statistic becomes relatively high? No, the access door to door, the statistics remain so.
Is it women are more willing to open her problem? Like no. Because in public and in private investigation anonymous survey results are the same. Is it because women are relatively poor working conditions, treatment is relatively poor it? Is not that rich women the prevalence is twice as rich men, likewise, unemployed women the prevalence of unemployment is twice that of men .
Is it physiological reasons make women more depressed you? No. Studies indicate that pre-menstrual and postpartum mood will indeed be affected by hormonal changes, but this effect is not so large that the prevalence rate of up to 2:1.
Is it genetic difference do? Some studies of male and female patients with depression sons and daughters of the display, the son of a high prevalence of male patients, taking into account the chromosome from father to son, from mother to daughter, so depression indeed disease with genes, but genes did not influence so great that the sick women twice as men.
Finally, the remaining three interesting theories.
The first is the gender roles - the role of women in society makes women become a hotbed of depression. A popular argument is that women are educated from childhood to the family as the most important, love and social relationships are the most important; and men are taught to put his career, the most important achievement to see. Women's self-esteem depends on love and friendship, therefore, fail socially, such as separation, divorce, children leaving home, even unpleasant, etc. dating for women than for men big blow. This argument may be right, but can not explain why the prevalence of women is twice that of men. Because I can put this argument contrary: because men are taught as to the cause, so the men in the cause of failure should be hit as hard as heavy, this blow to self-esteem of men should be large, and this strike frequency and frequency should be almost a social failure, so the incidence of men and women should be the same as my son.
Another popular argument is that gender roles role conflict: conflict caused by modern life for women than men. Women not only play the traditional wife, the mother's role, but also play the role of professional women, this additional burden caused by the pressure, but the pressure caused by the depression. This sounds like a very reasonable argument, but just like other theories imagined, like a smash hit on the facts. In general, professional women but relatively few have depression, a higher prevalence of housewives. So gender roles argument does not explain why women are more susceptible than men.
The second theory is learned helplessness and explanatory style. In our society, women have more life experience learned helplessness than men. Parents and teachers pay more attention to the boy's behavior and easy to overlook girls, boys are educated as self-sufficient, a good move, while girls are passive and dependent. When girls grow up, they found that society does not attach importance to the role of wife and mother, if they go out to work, they will find that the boss does not pay attention to their work. When they do as well as men, only praise the boss man while ignoring their achievements; when she spoke at the meeting, she said there is no male component. They will encounter learned helplessness in many situations, if women are more pessimistic explanatory style than men, then any experience learned helplessness will produce a depression, so women are more prone to depression than men . The results also showed that the sick woman any pressure caused by factors than men and more.
This theory seems to be true, but there are loopholes. One flaw is that there is no evidence that women are more pessimistic than men. The only relevant study is a randomized sample of pupils, and its results are just the opposite. In third grade, fourth grade and fifth-grade primary school students, boys are more pessimistic than girls and more frustrated. When parents divorce, boys more likely to be depressed than girls (these turn into puberty, while the ratio of 2 from the onset of puberty is indeed significant. Adolescence certain what happened, it makes girls easier depression, leaving boys out of the depression. talks to) in Chapter 7 and Chapter 8. Another flaw is that none of the studies have shown that women feel unable to control her life more than men.
The last theory is related to rumination. When disaster strikes, women and men always think they do. When the woman was fired, she think about why they had been fired, she thought and thought every detail. And when the men were fired, he would act, he went to get drunk, fight with people, or do anything else to make myself not to think of things being fired. He would rather look for other work, do not want to think about why he was fired. If depression is a disorder of thinking, that is fueled pessimism and rumination. To analyze it will only increase its power, to act, not to think about it, it may break its curse.
In fact, depression itself may make women more likely than men ruminants. When we find ourselves depressed, how do we do? Women want to find out the cause of depression, while men will play basketball or go to work to forget unpleasant. Male alcoholics than women, men by drinking to forget their troubles, while women increased because of rumination and worry.
The general nature of ruminant theory can explain almost depression and female patients than male patients more facts. We are in a self-consciousness (self-consciousness) era, if we brought up are encouraged to address the problem, analyze the problem rather than action, epidemic of depression may be the consequences of this kind of education. I will discuss this in Chapter 15.
Recently there is evidence that rumination is indeed the main reason for the gender difference in depression. Nolen Hawk Mann (Susan Nolen-Hoeksema) Stanford University is the founder of the theory of rumination. Her research shows that most women at the time of depression, try to analyze their emotions, or want to find out why they have such a feeling, but most men is to do some of their favorite things.
In the diary study of men and women also found the same patterns of behavior. When they are in a bad mood, they record everything done, for researchers studied the results of men to find ways to divert his attention to emotions, while women are thinking, analyzing her emotions.
So indulge in mood and sentiment analysis seems to be the reason women are more likely to be depressed than men. This suggests that men and women have the same proportion of mild depression occurs, but women indulging in feelings of depression, which makes the degree of depression increased.
We now have two possible theories. A woman is more learned helplessness and pessimism, the second is women tend rumination, indulging in depression, making this sentiment upgraded to a depression.
With depression goodbye
100 years ago, one of the most popular explanation for the behavior (especially the bad behavior) is the "personality" (character), but personality is not easy to change. If a person thinks he is stupid, not to be considered because of their read much, then he would not have to take action to improve their own. If a prisoner as a social evil, the mentally ill as a madman, it will not spend money to support the transformation of prisoners, patient recovery mechanism.
To the late 19th century, the idea that the practice of labeling and behind it beginning to change. Ignorance began to be seen because there is no education, not stupid; crime is seen as a product of poverty, not because of the nature of evil; poverty is seen as no chance, not lazy; madness is seen as maladaptive, it is It can be corrected. This new emphasis is the basic spirit of behaviorism theory of individual environmental influences.
After behaviorism Cognitive Psychology, it retains the optimistic faith in changes, that "self" can improve themselves. For example, treatment of mental illness is no longer a physician's responsibility, but to transfer responsibility for part of the treatment to the patient's own hands went up. The prevailing belief is the basic spirit of today's self-improvement (self-improvement) movement.
Self-improvement belief as to keep abreast of labeling theory have predicted effect. If a person believes he does not have old sitting in the office or do not have to always hold the hostility of others, he might go out jogging or think about before bullying others. I believe a culture of self-improvement will support health club, temperance organizations, and psychotherapy.
Ever since humans began to fail depression, although the time is not so much today, but at least it will feel depressed. When a medieval village teenager failed to win the hearts of his loved one, his mother might say to him, to love again, a real man hang his wife. To the 1980s, the emergence of cognitive therapy, it tries to change the perception of their own human failures. Its motto with old grandmother, then no different, but the grandmother did not use the words, but there is a cognitive therapy. What is cognitive therapy? Why is it effective?
Five punch shattered depression
From the beginning of the 1970s, Beck and Ellis both have been emphasized our consciousness determines how we feel. From this theory developed a treatment method, it is mainly for patients with depression fail to change the combat, as well as winning or losing does not help of thinking.
There are five cognitive therapy strategy.
First, learn to recognize when most deep emotional thoughts automatically come up. For example, a mother of three children before they go to school often be yelling, and so they left very regret this behavior, I feel very frustrated. In an interview with cognitive therapy, she learned to recognize when she finished roar unconsciously to myself saying, "I am the worst mother", she learned to perceive this idea appears, know that this is her explanation, and this interpretation is permanent, universal and impersonal.
Second, learn to come up with this idea of automatic fight, cited various examples of the opposite. Whenever "I am the worst mother," the idea came, the mother would focus on those who think he is an example of a good mother to confront.
Third, learn to use different interpretations - re-attribution (reattribution) go against the original idea. The mother learn to say to yourself, "I am a good afternoon for the children, and the poor in the morning, maybe I'm not a morning person good at the activity", this interpretation does not have the law is more permanent and universal. She learned with a new, positive evidence to explain the collapse of the original negative of the chain, "I am a bad mother, I do not deserve have kids, I do not deserve to live."
Fourth, learn how to distract yourself from depression and thoughts. The mother appears aware of negative thoughts is inevitable, if you go to ruminants make the situation even worse, it is best not to think about it.
Fifth, learn to recognize and control your question those assumptions and cause depression.
"There is no love, I can not live."
"Unless everything perfectly, or else I'm a loser."
"Unless everybody likes me, or I'm a loser."
"Any questions has the answer I have to find it. "
assumptions like this will lead to depression, you can choose a new set of assumptions to live.
"Love is indeed very valuable, but difficult to get."
"Do the best that success."
"Someone like you, somebody certainly hate you."
"Inevitably there are many problems in life, I can only pick the most important thing to deal with."
Sophie, who had "golden girl" suffered depression torment, is the most common type among young people, they feel unloved, unworthy of love, no talent, has been angry and so on. This depression comes from a pessimistic explanatory style. When Sophie began to accept cognitive therapy, her life immediately improved a lot. Her treatment was continued for three months, a week for an hour.
The therapist helped her see her own words are said to not get negative dialogue liberation. When she read the assassination of Indian Prime Minister Gandhi's message, she thought "All the women leaders have no good end"; when she was living with people all night do not move, impotence, she thought, "I did not appeal to him he hated me. "
I asked her: "If there is a way to drunk to say to you that you hate, you will not believe what he said?"
"Of course not."
"But you say to yourself the same unreasonable, then, you would believe is because you think the source of these words -.. you are more credible is not the case, many times we will distortion of the facts is also worse than the drunkard "
Sophie quickly learned to fight her habit by proof beliefs, challenging the reasonableness of those beliefs. She learned an important technical: how to optimistic dialogue with himself. Her transition from pessimistic explanatory style is optimistic.
Sophie in school performance catching up, get a good evaluation upon graduation, her love eventually develop into marriage.
Sophie also learned how to prevent depression relapse. Sophie with other people taking antidepressants of the biggest difference is that a technique she learned to deal with failure and combat, but once you learn this technique will never follow her. Her victory in the fight against depression of her own to win, but not by a doctor who or what the latest drugs.
This question has two answers. At the level of the mechanism of cognitive therapy is effective because it is pessimistic to optimistic explanatory style changed, and this change is permanent. When you fail, you can use it to effectively block the erosion of depression.
On the philosophical level, cognitive therapy is effective because it utilizes the power of self. In a self believe can improve his own time, we are willing to change a habit of thinking. For self-interest, we will choose to do things that make us feel better.
Proverbs optimism
Men will encounter things to do and not think about it again and again; but the woman will be a dead end, to think things over and over again, to analyze why it is so. Women look at the way things have depression caused by the proportion of women is twice that of men.
Studies have shown that pessimism is indeed an important cause of depression. Cognitive therapy by changing the pessimistic explanatory style as optimistic explanatory style, thereby reducing the symptoms of depression, so depression completely, never get rid of depression.