Create Constructive Thoughts
In the previous activities involving depressive thoughts, you learned a lot about what makes a thought depressive and what makes a thought constructive. You learned to convert depressive thoughts into realistic, hopeful, and reassuring thoughts. In this activity, you will learn to make constructive thinking a part of your daily life.
Here are some examples of constructive thoughts:
- I can manage my life.
- I have friends I can call if I need someone to lean on.
- My life has changed, but it is still good.
- I am in charge of my life.
- If I think logically, things seem more hopeful.
- I have a lot to offer.
- There are solutions to try.
- I can still be close to people.
1. List up to 10 of your own constructive thoughts below.
2. Select Daily Events or Activities to Cue Constructive Thinking
Often, depressed people get out of the habit of thinking in ways that are constructive. If you are out of practice, how can you remind yourself to think in this way? One helpful approach is to use daily events, situations, and activities as cues to remind you to think one or more constructive thoughts. For example, every time you get into or out of your car, you can use that action as a cue to think one of your constructive thoughts. You will link such automatic, daily aspects of your life with the less automatic constructive thinking. This is basically a new skill - one that will help you think and feel less depressed over time. With practice, constructive thinking may become automatic in the same way that depressive thoughts may have been automatic in the past.
You have created constructive thoughts that you wish to build into your daily life. Next, select daily events or activities to use as cues to remind you to think constructive thoughts. Some examples are:
* Eating a meal
* Turning your computer on or off
* Brushing your teeth
* Taking a shower or bath
* Getting into or out of your car
* Waking up or trying to go to sleep
* Turning the TV on or off
* Ending a phone call
In the space below, list up to 5 activities to use as cues.