The most common modality of mental health and substance use treatment in the US is “Cognitive Behavioral Therapy” or CBT. Its development has roots as far back as the mid 1800s; however, the treatment as we know it today can largely be attributed to the research and therapies developed by Afred Adler in the 1920’s, Abraham Low in the 1930’s, and Albert Ellis in the 1940’s and 50’s.
For all of the decades since its inception, CBT has continued to be proven as an effective treatment for struggles such as depression, anxiety, post-traumatic stress, and addiction. The core principle of CBT is that “psychological problems are based, in part, on faulty or unhelpful ways of thinking.” In other words, one of the main reasons we sometimes feel bad is that we are thinking bad.
Thought patterns play a tremendous role in determining how we react to our daily experiences, in our energy levels, and even in our interactions with one another. A classic example is that of pessimism versus optimism: those who think more negatively often feel more defeated and less motivated, and those who think more positively often feel more empowered and more motivated.
For me, thought patterns are like an undercurrent to every moment of my day. I frequently have internal thoughts of “I hope this goes well” or “I need to get this done soon” or “If this…, then that…”, playing on repeat beneath my actions, words, and decisions. It’s simple self-reflection at first. But, If I let these thoughts go totally unchecked, they can turn into rumination, which is defined as “obsessive thinking about an idea, situation, or choice especially when it interferes with normal mental functioning; specifically, a focusing of one’s attention on negative or distressing thoughts or feelings that when excessive or prolonged may lead to or exacerbate an episode of depression.”
Self-reflection is helpful, useful, and oftentimes improves our emotions. Rumination, on the other hand, is unhelpful, useless, and typically makes us feel worse about whatever we are going through. There’s a fine line between the two, and sometimes I have a foot in both thought patterns during a day. When I do find myself ruminating instead of reflecting, the best tool I have to help myself through it is journaling. Getting those repetitive (and negative) thoughts out of my head and onto paper almost always makes a world of difference.
If you or someone you know is experiencing frequent negative rumination, or any other mental health or substance-use related struggle, please know that The Willow Center is here for you and ready to help.
-Written by Chase Cotten, Community Director
