THIS Mental Habit Fuels Depression - The Cognitive Distortion of Discounting the Positive

Summary

This video discusses the cognitive distortion of 'discounting the positive,' which prevents individuals, particularly those with depression, from feeling happiness and appreciating good things in life. It explains how the brain can distort positive experiences, often dismissing compliments, accomplishments, or positive feedback. The video outlines how this mental habit can keep people stuck in negative thought patterns, making them feel unworthy or unimportant. Through Cognitive Behavioral Therapy (CBT) techniques, the video offers practical strategies to break this habit, such as tracking moods, practicing gratitude, and allowing positive experiences to truly sink in to rewire the brain for happiness.

Takeaways

• 😀 Depression is not just about feeling sad; it’s about an inability to experience happiness, where good things fail to excite you.
• 😀 A cognitive distortion, such as discounting the positive, makes it difficult to acknowledge or accept good things that happen in your life.
• 😀 Discounting the positive involves dismissing compliments, achievements, or positive events, often with thoughts like 'I just got lucky' or 'I'm just doing my job.'
• 😀 Cognitive Behavioral Therapy (CBT) helps address cognitive distortions like discounting the positive by teaching people how to challenge and replace these thoughts.
• 😀 Discounting the positive is a form of mental self-sabotage where positive experiences are immediately turned into their opposite, like 'reverse alchemy.'
• 😀 Depression can lead to selectively focusing on flaws and failures while ignoring or dismissing strengths and positive feedback.
• 😀 Cognitive distortions can also fuel issues like phobias, body dysmorphia, low self-esteem, perfectionism, and relationship problems.
• 😀 Expecting the worst in life can be a defense mechanism to avoid disappointment, but it ultimately prevents happiness and reinforces negative beliefs.
• 😀 To counter discounting the positive, practices like mood tracking, gratitude exercises, and the Three Good Things practice help rewire your brain to focus on positive aspects.
• 😀 Cognitive defusion, or separating yourself from negative thoughts, helps in recognizing that thoughts are not facts and can be challenged or reframed.
• 😀 Positive reinforcement through gratitude, reflecting on your accomplishments, and letting yourself fully accept compliments can break the habit of discounting the positive.

Q & A

What is the main cognitive distortion discussed in the video?

The main cognitive distortion discussed is 'discounting the positive,' which involves ignoring or dismissing positive experiences, achievements, or compliments, and instead focusing on the negatives.

How does depression affect a person’s ability to feel happiness?

Depression can cause people to feel numb to happiness. Even positive events, such as someone telling you they love you or winning an award, may not trigger any joyful feelings due to the brain’s tendency to discount the positive.

What is meant by the term 'reverse alchemy' in the context of depression?

'Reverse alchemy' refers to the process where a person with depression turns positive experiences into negative ones. It's the opposite of the alchemist's dream of turning lead into gold; instead, they turn golden moments of joy into emotional 'lead.'

What is the connection between 'yes, but' reasoning and discounting the positive?

'Yes, but' reasoning is a form of discounting the positive. It involves acknowledging a positive event but immediately minimizing it or explaining it away, such as saying, 'Yes, I got a promotion, but someone else probably didn't want the job.'

What is cognitive defusion and how can it help with discounting the positive?

Cognitive defusion is a technique used to distance oneself from negative or distorted thoughts. By recognizing that just because a thought occurs, it doesn't mean it's true, individuals can reduce the power of these thoughts and stop discounting the positive.

Why do people with depression tend to discount positive experiences?

People with depression may discount positive experiences as a defense mechanism, believing it is safer to expect the worst than to feel hopeful and be disappointed. This habit stems from the fear of being hurt again and trying to numb themselves to prevent emotional pain.

What role does confirmation bias play in discounting the positive?

Confirmation bias causes individuals to focus on evidence that supports their negative beliefs. When someone is depressed, they may look for proof that reinforces their belief that nothing good will happen, even when positive events occur.

What exercises are suggested to help rewire the brain and counteract discounting the positive?

The exercises suggested include mood tracking, the 'Three Good Things' exercise, and gratitude practices. These exercises help shift focus to positive experiences and reinforce an optimistic mindset, which can improve mood over time.

How can someone practice letting the good in during their daily life?

One way to practice letting the good in is by accepting compliments without brushing them off. Instead of minimizing the compliment, allow yourself to receive it with gratitude and reflect on it, even if it feels uncomfortable.

How does downplaying accomplishments or positive feedback impact mental health?

Downplaying accomplishments or positive feedback prevents a person from internalizing success or joy. It can perpetuate negative self-beliefs, low self-esteem, and contribute to feelings of inadequacy, making it harder to overcome depression.