Transforming Your Mindset: Overcoming Anxiety and Depression

Q: Transforming Your Mindset: Overcoming Anxiety and Depression

Hello： Everyone has a different personality; some are optimistic, while others are pessimistic. <br>People with a pessimistic personality tend to be more cautious and are likely to envision potential disasters. <br>If this tendency is not excessive, they are generally less prone

How to change cognition?

Changing cognition seems to be similar to changing thoughts, but once a belief is established, it feels like there’s no way to revert it.
For a long time, I have often felt down and depressed.
Eventually, I achieved something I had been worried about for a long time (finding a stable job), and there’s not much to be concerned about now.
My relationship with my family is harmonious, but due to past experiences, I have come to believe that I am just an unhappy person.
Recently, I have noticed these emotions becoming more pronounced.
In the mornings, I experience feelings of depression; I can’t say I feel happy, but I am still able to function normally at work.
My doctor diagnosed me with Generalized Anxiety Disorder, but why do I feel depressed instead? Is my inability to relax my shoulders also a result of being overly sensitive? How can I change my cognition and persuade myself? Why can’t I seem to reverse my own beliefs? Thank you.

neu, 30~39 year old female. Ask Date: 2012/09/16

Dr. Liang Sunyuan reply Psychiatry

Hello: Everyone has a different personality; some are optimistic, while others are pessimistic.
People with a pessimistic personality tend to be more cautious and are likely to envision potential disasters.
If this tendency is not excessive, they are generally less prone to making mistakes.
However, when they do make mistakes, it is important to be mindful of whether they are being overly self-critical.
You have a stable job, harmonious family relationships, and currently face no significant stress in your life, which are all positive signs.
Personality is difficult to change, and forcing oneself to adopt someone else's style may feel unnatural and inauthentic.
A better approach is to strive to be "the best version of yourself." Stiff shoulders may be related to anxiety, indicating that the body has been in a prolonged state of tension.
If you cannot identify what is causing your stress or depression, it may be helpful to consider what activities can help you relax and bring you joy.
Best wishes to you.

Reply Date: 2012/09/16

More Info

Transforming your mindset to overcome anxiety and depression is indeed a challenging journey, but it is also a crucial step towards achieving emotional well-being. It appears that you have been grappling with feelings of sadness and anxiety for a long time, and even though you have achieved certain milestones in your life, such as securing a stable job and improving family relationships, the remnants of past experiences continue to influence your emotional state.

Firstly, it is important to understand that anxiety and depression can manifest in various ways, and they do not always correlate directly with external circumstances. In your case, even with positive changes in your life, you may still experience feelings of sadness or anxiety due to underlying cognitive patterns that have developed over time. These patterns can include negative self-talk, catastrophizing, or a persistent belief that you are not deserving of happiness.
Cognitive Behavioral Therapy (CBT) is one effective approach to address these cognitive distortions. CBT focuses on identifying and challenging negative thought patterns and replacing them with more balanced and realistic thoughts. For instance, if you find yourself thinking, "I will always feel this way," you can challenge that thought by reminding yourself of times when you felt better or when you were able to enjoy life.
Another aspect to consider is the role of mindfulness and self-compassion in transforming your mindset. Mindfulness practices, such as meditation or deep breathing exercises, can help you become more aware of your thoughts and feelings without judgment. This awareness allows you to observe your emotions rather than being overwhelmed by them. Self-compassion, on the other hand, involves treating yourself with kindness and understanding during difficult times. Instead of criticizing yourself for feeling sad or anxious, acknowledge that these feelings are part of being human and that it is okay to struggle.

It is also essential to address the physical aspects of anxiety and depression. You mentioned experiencing tension in your shoulders and being overly sensitive. Physical symptoms can often exacerbate emotional distress. Engaging in regular physical activity, practicing relaxation techniques, and ensuring you have a balanced diet can significantly impact your overall mood and anxiety levels. Exercise, in particular, has been shown to release endorphins, which can improve your mood and reduce feelings of anxiety.

Additionally, consider the importance of social support. While you may feel that you are managing well, sharing your feelings with trusted friends or family members can provide relief and perspective. Sometimes, simply expressing what you are going through can lighten the emotional burden and help you feel less isolated.

Lastly, it is crucial to maintain open communication with your healthcare provider. If you feel that your current treatment plan is not adequately addressing your symptoms, do not hesitate to discuss this with your doctor. They may suggest adjustments to your therapy or medication that could better suit your needs.

In conclusion, transforming your mindset is a multifaceted process that involves challenging negative thought patterns, practicing mindfulness and self-compassion, addressing physical health, and seeking social support. It is a gradual journey, and it is important to be patient with yourself as you navigate through these changes. Remember, seeking help is a sign of strength, and you do not have to face this alone.

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