Can You Please Suggest Me Certain Techniques Using Which Change The Way I Think Or Thinking Pattern And Change The Way I React To These Thoughts Looks Towards Positive Things In My Life Your Help Will Be Highly Appreciated?

Posted on Mon, 27 Mar 2023

Question: Hello Doctor, I am 35 year old male with a small family father, wife and 5 year old son. I am suffering from severe depression and anxiety. Thoughts are severe and intrusive and these are not new thoughts they have been since a very long time. I think i am a spiritual person looking for a meaning of life and following thoughts are a result of that. My approach in life had been pessimistic and cautious, with fears like how will i fare in exams, am i good professionally, avoiding professional travel due to doubts regarding my skills. However, I have a successful career and successful projects. My nature has been worrysome where my mother helped me with positivity and whenever i doubt she helped resolve it and i also trusted her words, she passed away in 2009. My married life also doesn't help and is troubled where fights and arguments are regular. We both have been managing it somehow but its also very disturbing. Below are some of the thoughts which are regular 1: what I am doing i life? 2: what I am doing now? 3: what should i do next? 4: i don't know what to do? 5. what is life about The intensity is so severe that I get stuck in loop followed by severe anxiety nearing panic attacks which includes - restlessness and breathlessness. I am trying to do meditation followed by spiritual prayers to get some positivity. I do read alot on internet about this and my understanding says rather than avoiding them one should face them. I feel that it will be a better way to win over them. please suggest me certain techniques using which a. change the way i think or thinking pattern b. change the way i react to these thoughts c. looks towards positive things in my life Your help will be highly appreciated! Thanks, Ankit

Answered by Dr. Seikhoo Bishnoi (6 hours later)

Brief Answer:
The unwanted thoughts will go with treatment

Detailed Answer:
Hello,

I can understand your concern. You have the depressive disorder and the intrusive unwanted and excessive thoughts that are coming into your mind are due to depression only. In depression, individuals start feeling hopeless, helpless and even worthless. Due to these cognitive distortions, you have such thoughts.

Cognitive therapy is one of the main modality of treatment for severe depression. This helps to change the thoughts but multiple sessions are needed and its time consuming too. You should realize first that the thoughts that are in your mind are just thoughts and you should totally ignore these thoughts. Once the worthless thoughts are identified then the steps to suppress thoughts are found. This can be just a distraction or keep yourself busy in your work.

Treatment with SSRIs like Fluoxetine or Paroxetine also helps a lot. These medicines help to control depression, anxiety and also unwanted thoughts. You can talk to your doctor about that.

Just remain hopeful and everything will be alright.

Thanks.

Above answer was peer-reviewed by : Dr. Arnab Banerjee

Follow up: Dr. Seikhoo Bishnoi (7 hours later)

Thanks for your response Dr, Starting January 2016 the severity became intense and i started getting suicidal thoughts during that time consulted a doctor and started Clonotril .25mg (OD) , Nexito 25 mg (dosage varied during the tenure) and neurobion was adviced. I took medicines for around 2 years with gradual reduction in dosage. Since past 2 months am off medicines and only taking neurobion irregularly. I try to remain strong but dealing with this is not easy. I have heard about cognitive behavior therapy. Can you suggest some techiques to make yourself positive and hopeful about life. Thanks, Ankit

Answered by Dr. Seikhoo Bishnoi (6 hours later)

Brief Answer:
Try to get positive reinforcement.

Detailed Answer:
Hello again

CBT is one of good modality for depression. If administered properly the therapy has almost equal efficacy to medicines.

To have positive thoughts best way is to keep yourself busy. You have mentioned that you are doing good in job so try to appreciate your achievements. Try to get positive reinforcement from your job. This will boost the confidence.

Spend at least one hour daily in exercise. This will release endorphins and thus will make your mood better.

Have diets rich in proteins and complex carbs and low in fats. This will also help to reduce depression.

Thanks

Note: For further guidance on mental health, Click here.

Above answer was peer-reviewed by : Dr. Prasad