Break 2: Work On Your Own
We have been focusing on our unhelpful thought and behavior patterns and how they perpetuate feeling bad. You may feel kind of gloomy right now because we have been focusing on being stuck in depressing things. Earlier we said that, "Unfortunately, the part of our brain that controls habits does not distinguish between good and bad or helpful and unhelpful."
Here is where things start to brighten up. It’s a fortunate thing that our brain does not distinguish between good and bad in making habits because it means that our brain is not wired to keep us stuck only in bad habits. We can create and get stuck in good ones too!
Because habits are created by repetition, if you intentionally work to create new habits, despite the discomfort in the beginning, they will become easier and eventually will be automatic. With repetition, you will get used to doing things that help you think and feel better.
Chances are, you’ve been stuck in your current patterns for a long time. Since it has taken time to develop your current patterns, it’s likely that it will also take time to create new patterns and there may be setbacks along the way. We encourage you to be patient with yourself.
Take a break from this workshop and complete one cross-sectional diagram (here) using a situation you experience over the next few days or something that happens to you often. Pay particular attention to the automatic thoughts that you experience.
Additionally, in an effort to identify and address helpful and unhelpful habits, please complete the “Maintaining Depressed Mood” worksheet linked here. Pay attention to thoughts and behaviors that maintain depression and those that help you feel good.
Also continue practicing the sleep hygiene and exercise tips that you chose. Remember that it takes time to create new habits, so continue to practice.