June e-news

Dr Suzy Green

Winter has arrived! We’re nearly half way through the year and the Winter Solstice is approaching (June 21/22). Historically, across cultures the marking of midwinter is often associated with the concept of “rebirth” so it’s a great time to revisit your goals for the year. Measure your progress, acknowledge success and identify any “gaps” that still exist between where you are and where you want to be by the end of the year!

Last month I touched on the topic of the “winter blues” and encouraged the use of optimistic thinking. This month I’m continuing with the topic of “positive thinking” with the overall aim of getting your mind to work for you (rather than against you!), to support the achievement of your life goals and to enhance your overall psychological well-being. As such, I’d like to introduce some simple evidence-based techniques to change your thinking.

Month 6 – Positive Thinking - Part 2 – You are what you think!

If you find yourself in a bad mood, this is a great opportunity to identify what might be creating this. Whilst clinical depression sometimes requires the use of medication (discuss further with your GP), there are some practical psychological strategies that you can use to pull yourself out of a bad mood. As we all know, sometimes a bad mood at the beginning of the day (otherwise known as “getting out of the wrong side of bed”) can set the mood for the whole day!

In psychology, there has been an enormous amount of research conducted on the effectiveness of psychological treatments for depression. These include cognitive behavioural therapy (CBT) (Beck, 1967) and Rational Emotive Therapy (REBT) (Albert Ellis, 1955). More recently there have been many self-help books based on these ideas that provide practical strategies for changing your thinking to help improve your mood. One of the best evidence-based books I’ve come across and regularly recommend as complementary reading to my sessions is “Change Your Thinking” by Sarah Edelman (ABC Books). Sarah is a well-known Clinical Psychologist in Sydney and also runs a program by the same name at the University of Sydney Centre for Continuing Education (www.cce.usyd.edu.au) and this course is usually booked out in advance.

The basic idea of cognitive therapy is that our emotions and behaviours are not triggered by events themselves but by how we interpret those events. Using the ABCDE Model (adapted from Ellis, 1962) we can better understand our thoughts, emotions and behaviours and start to build resilience for the future.

“A” stands for “activating situation” or the situations that “push your buttons”. These situations might include juggling work/life balance or multi-tasking, conflict situations or dealing with other’s negative emotions. Take some time this month to identify your “high risk situations” where you are more likely to react with strong emotions. You might also notice some themes occurring and this can be a great insight into yourself.

“B” stands for “beliefs”. Refer to one of the situations you have noted above and recall that situation in your mind in as much detail as possible. Try to identify what sort of thoughts might have gone through your mind eg “He/she shouldn’t talk to me like that! Who do they think they are!” These thoughts can be referred to as ANTS (automatic negative thoughts). ANTS are very negative and unhelpful and occur very quickly. We’re often not even aware that we’re having ANTS! Usually the first thing we notice is how we feel ie angry! ANTS have a powerful influence on our mood.

“C” stands for “consequences”. This includes the effect the ANTS have on your mood and the behaviours that follow eg anger and road rage.

“D” stands for “dispute”. ANTS are often irrational and at the very least, unhelpful. The next step is to look for evidence to dispute your ANTS and to generate alternative thoughts and beliefs. For example “I haven’t done anything productive all year!”. Ask yourself whether that statement is 100% true? What evidence could you find to dispute it or support the fact that you have achieved some things? What new perspective could you take to help you think and feel differently eg “I’ve taken some useful steps towards my goals and feel confident to take the next step”.

“E” stands for “effect” or the result of changing your thinking. This is the effect of how you feel now that you have a new perspective on things. You will find that you may feel quite different from how you felt initially.

Cognitive therapy/coaching is a skill. This means it takes practice to be able to apply it successfully. It also sounds simple however it’s often a challenging skill to apply. You may wish to enlist the help of a professional. The Australian Psychological Society has a referral service – go to www.psychology.org.au.

This Month’s Action Plan – Change Your Thinking!

Start to monitor your moods. Each time you notice your mood shift (eg to anger, sadness, fear), ask yourself “What was I just thinking?”. This will help you catch the ANTS and help you apply the ABCDE model. I have a Thought Recording Sheet that I am happy to send out if you email me.

Next month...

I will continue on positive thinking and discuss some alternative methods for dealing with negative thoughts and emotions.

‘Our happiness depends on the habit of mind we cultivate.”
Norman Vincent Peale
  - The Power of Positive Thinking

Dr Suzy Green

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