One of the hallmarks of depression is automatic negative thoughts.
Your mind is always generating thoughts, even when you aren’t aware of it. A simple way to experience this is to sit comfortably for two minutes. You can use the timer on your phone, so you don’t have to be constantly looking at your watch. During these two minutes, just notice the thoughts that come to mind. Don’t try to generate thoughts; just watch as your mind generates them. When the time is up, write down all the various thoughts that your mind gave you. You will be amazed at the variety and the randomness of the thoughts.
When you are depressed, it is easy for your mind to produce automatic negative thoughts. It is like your mind gets stuck in a rut, and most of the thoughts that come to you are negative self-evaluations and self-judgments. It is like the depression places a filter on your mind, and the only thoughts that get through are negative ones.
Notice Thoughts, Not Controlled by Them.
This is a practice that let’s you notice your thoughts, especially the negative ones, without getting caught up in them. Begin by finding a comfortable position. First, become aware of your breathing. It might help to deepen your breath, counting 1-2-3-4 as you breathe in and then do the same as you breathe out.
As you continue this deeper breathing, bring your attention to your thoughts. Just notice them and be aware of them as they come. Then just let the thought go.
Thoughts In A Bubble
When you become aware of a thought that is negative in some way, along with noticing the thought, also notice how you feel as you pay attention to that thought. Imagine that the thought is in a bubble. As you inhale, imagine the bubble around the thought expanding until it pops and disappears. Notice what you feel as the thought vanishes. Then turn your attention to the next thought that comes.
There may be negative thoughts that linger. It may not disappear when the bubble pops, or it returns. Again, imagine the thought inside of a bubble, and while it is there, and as you are noticing it, turn your attention to something that feels better. It might be a pleasant memory, or a happy experience, or some food that is delicious. You might look around you and notice something that feels pleasant to look at or hear: the sun shining through the window, the colors of a picture or a piece of furniture, an aroma in the air, or the sound of birds singing outside. As you give your attention to something more pleasant, take a breath and notice how you feel. You might even hold the negative thought in the bubble alongside of the more pleasant thought.
You can do this exercise any time you notice that you are having negative thoughts. You can also schedule moments during the day to do this exercise intentionally. You can do it for a few seconds, or for 5-10 minutes.
What Is Different?
When you are done, notice how you feel inside. Have the feelings inside of you changed in any way? You may notice that the goal of the exercise is not to avoid or try to get rid of the negative thoughts. You simply allow them to be there and let them go.
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