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

About this Video

• Video Title: THIS Mental Habit Fuels Depression - The Cognitive Distortion of Discounting the Positive
• Channel: Therapy in a Nutshell
• Speakers: The speaker's name is not explicitly mentioned in the transcript.
• Duration: 15:39

Introduction

This video discusses "discounting the positive," a cognitive distortion that hinders happiness and fuels depression. The speaker explains the mechanism of this distortion, its underlying causes, and provides actionable strategies to overcome it using techniques from Cognitive Behavioral Therapy (CBT).

Key Takeaways

• Discounting the positive ("Yes, but...") is a cognitive distortion: This mental habit involves ignoring, dismissing, or explaining away positive experiences. It's often an unconscious reflex rather than a conscious choice.
• Causes of discounting the positive: It stems from past hurts and a subconscious attempt to protect oneself from future disappointment. This often involves confirmation bias, where the brain seeks evidence to support negative expectations. This is especially prevalent in highly sensitive individuals who may numb themselves to intense emotions.
• Consequences of discounting the positive: Beyond depression, this habit fuels other mental health issues like phobias, body dysmorphia, low self-esteem, relationship problems, perfectionism, and social anxiety. It creates a self-fulfilling prophecy, reinforcing negative self-beliefs and limiting personal growth.
• Strategies to overcome discounting the positive: The video suggests several methods:
  • Mood tracking: Use journaling or apps to notice negative thought patterns.
  • Cognitive defusion: Separate yourself from negative thoughts by acknowledging them without believing them (e.g., "I'm having the thought that everything is awful").
  • Three Good Things Exercise: Daily practice of writing down three positive things that occurred.
  • Gratitude practice: Focusing on things one is grateful for.
  • Accepting compliments: Actively accepting positive feedback instead of dismissing it.
  • Saving and revisiting positive feedback: Keeping a collection of positive notes or feedback to revisit during difficult times.
  • Emphasizing and celebrating successes: Intentionally dwelling on and sharing positive experiences.
  • Mindfulness: Shifting attention back to positive aspects when negative thoughts arise.
• Pretend practice: If direct application of these methods proves difficult, pretend you are advising a friend or child experiencing similar thoughts and feelings, and apply the solutions from that perspective.