Mental & Emotional Health

1. Avoid negative self-talk or self pity. Do not compare your sick self to your healthy self.
Forms of self-pitying talk:
All or nothing: seeing things in extremes. No one likes me. There are three people in my life I don’t like, most likely, you aren’t one of them so I like you.
Labeling: giving yourself labels that have an all-or-nothing quality. I’m a loser. You’ve probably won a game of checkers, right? A spelling bee? You’re not a loser; you are a winner.
Filtering: paying close attention to some points and not others. All I can think about is my depression. There are 24 hours in a day, 60 minutes in an hour, 60 seconds in a minute. At least one second of the day you do somethingother than think about your depression. It may not feel like it, but you do.
Rigid expectations: have lots of rules. I can never miss work. Yes. You can. You earn sick time for a reason. Use it when you need it. Learn when you need it.
Self focus: blaming oneself. I’m being punished. Most likely you’re not depressed on your own accord. Most likely it’s a biochemical issue and you cannot blame yourself for your mental or emotional health status.
Psychic reasoning: assuming one always knows how things will turn out. I’ll never feel better. *looks around* Miss Cleo? Are you here? I didn’t think so. Even if you were, I wouldn’t believe you. You will never know for sure how things will end up - you don’t even know for sure how tomorrow will end up.
Emotional reasoning: relying on feelings to interpret reality. I feel like I can’t do anything = I can’t do anything. You found this site; you can do something.
Helplessness: feeling feelings and self esteem are controlled by outside factors. I can’t help being depressed. Yes you can; once again, you found this site, you can, and will help yourself!

Use positive dialogue with yourself. Forms of positive self-talk:
Middle-ground thinking: see things in balance, some good/some bad. I may have stayed in bed most of the day, but I did pick up the mail.
Describing: objective observations that notices details. I am 10 pounds overweight. (Rather than “I am fat.”)
Openness: try to see the Big Picture. I may be having a depressed day but overall, the month has been really good!
Flexible expectations: things do not always go your way. I missed the bus, but another bus will be by shortly.
Human-focus: you are not responsible for everything. My boss’ bad mood is not my fault.
Experimental attitude: try things to see if they work. If I can’t get my makeup on perfectly today, I’ll try again tomorrow.
Reality-reasoning: relying on evidence, not feelings. The number on the scale may not be moving, but my pants fit better now.
Empowerment: taking control of feelings and self-esteem. I can assuage my anxiety if I remember I’ve done this before and survived.