Thinking Styles that Fuel DEPRESSION: Depression Skills 21 | Dr. Rami Nader

Depression can be exacerbated by distorted thinking patterns known as cognitive distortions. These patterns lead to negative interpretations of events and contribute to feelings of hopelessness and worthlessness. Here, we explore three common cognitive distortions:
a) All-or-Nothing Thinking: This distortion presents situations in extremes, leaving no room for the middle ground. An individual might view themselves as a complete success or a total failure, with no shades of gray. This can lead to immense pressure in relationships and work environments, as any perceived imperfection becomes a catastrophic failure. You can challenge these extremes by seeking evidence of the "in-between." Focus on the balanced picture rather than dwelling on isolated negatives.
b) Overgeneralization: This distortion takes a single negative event and transforms it into an absolute and unchangeable rule. Our brains naturally seek patterns, but in overgeneralization, these patterns are overwhelmingly negative. Believing these patterns as truths, without evidence, fuels feelings of helplessness and depression. Be mindful of trigger words like "always," "never," or "all the time." When you catch yourself using these absolutes, challenge them with evidence. Look for examples that contradict the negativity bias.
c) Magnification and Minimization: This distortion creates a distorted self-image by applying different standards to ourselves and others. We tend to magnify our own shortcomings and setbacks while simultaneously exaggerating the achievements of others. Conversely, we minimize our own successes and downplay the failures of others. Set the same evaluation scale for yourself and others. The harsh self-criticism often seen in depression isn't motivating; it's detrimental. Having unrealistic expectations for ourselves while excusing others' shortcomings sets us up for inevitable feelings of inadequacy.

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30963 (143)

[casario]

Great to understand All or Nothing. Maybe its somewhat different but with health anxiety I feel like a distortion I have is "either I have to be 100% sure I am fine or I am sure I am sick" etc.

I came to your channel mostly due to health anxiety but TBH this series on depression (which is co-morbid) is really helpful on the HA, thanks so much. But other stuff going on (work stress and confidence issues) that is being supported here, for example seeing how I can over-generalize negatively over things that are important to me, or minimize myself in terms of work (imposter syndrome).

So agree about social media. For my work it is very easy to find what "looks like" incredible success with others.

Three online and 1-2-1 therapists in past year have not come close to presenting this stuff with such clarity and relevance to me.

[Aidandur]

Thank you so much for posting your videos and sharing your knowledge. It is extremely helpful to me and I presume many others.

[Kenji]

What is the best therapy for existantial anxiety?

[glamdawling]

Black and white thinking is my Achilles heel. Either I feel like my life is good or my life sucks and I’m thinking about ending it. I’ve been working on this with my therapist.