No doubt it is a difficult time for many, as employers continue to cut jobs — 345,000 in the U.S. last month. Given the economic conditions, it is no surprise that many are experiencing depression, a clinical condition which can include symptoms such as sadness, loss of interest, changes in sleeping and eating patterns, and suicidal thoughts.
The good news is that the field of positive psychology has much to offer those suffering from depression, whether the condition is related to the recession or to other factors.
Thanks to Robin and Greg for their comments on my first Mental Health Minute column last week. Their interest in positive psychology and how it relates to the recession moved me to continue the topic for the second week. . . I would like to dedicate this column to and thank my wonderful father, who was a Humanistic psychologist, God, my awesome mom, grandma, grandpa, family, friends, my boyfriend Brad, and people at UNC Charlotte. (Photos courtesy of Sun Star)
In an empirical study by Nancy Sin (2009), positive psychology was shown to be effective at alleviating depression.* Its various therapies can help those affected by the recession to see that there are some factors in their lives that are still within their control, according to an article in Positive Psychology News. This is referred to in psychology as shifting one’s focus of control from external to internal. Allowing people to regain their sense of control in the midst of the recession is crucial in helping them to build resilience during this difficult time.
This shift in mindset can be achieved in several ways. People may need to adjust their goals to smaller ones that are reachable in the current economic circumstances, such as getting a part-time job rather than a full-time job. People may also need to focus on other domains of their lives until they find a job, such as family, friends, and hobbies. The good news is that making simple changes in mindset like these can help to alleviate some of the depression and stress felt by those affected by unemployment and financial difficulties.
Another way positive psychology can help those who are suffering from depression, recession-related or not, is expressed in a Psychology Today article. Martin Seligman (the father of positive psychology) described the importance of ‘learned optimism’ in preventing depression. This means ‘training your brain’ to focus on the good and joyful aspects of your life. Here are some of Seligman’s suggestions.
Training Your Brain Toward the Rosy Side of Life (MSN):
- Identify your top five strengths and use these strengths in new ways each day (Use language that emphasizes strengths rather than troubles.)
- Write three good things that happen every day before bedtime (The benefits of writing down three good things each day can last at least six months, according to one study by Christopher Peterson.)
- Make a gratitude visit (discussed in more detail in the previous article in this series)
An MSN article makes the important point that positive psychology can be used with other forms of therapy to maximize treatment benefits for a given client. It can be used with cognitive-behavioral therapy (CBT) and similar therapies, which help clients to change negative thoughts to positive ones. In well-being therapy (developed by Dr. Giovanni Fava, M.D.), similar to CBT, the client journals about positive events and the negative thoughts and emotions that might interrupt those events and contribute to depression. Through CBT-like principles, the client is taught to think more positive thoughts. These include developing hope by using coping skills such as breaking problems into manageable parts, or taking the time to slowly and purposefully enjoy a routine activity during the day, such as eating or doing the dishes, which was particularly effective for a client being treated for depression featured in Psychology Today.
Of course it is important to take each individual and his or her personality, diagnosis, and the severity of that diagnosis into account when deciding whether to use positive psychology on its own or whether to combine it with other approaches.
IMPORTANT MESSAGE: If you are feeling depressed, the APA website offers a listing of therapists in every state. If you are feeling suicidal, please call the Suicide Hotline immediately at 1-800-SUICIDE. Please know that there are people out there who care and call now if you are feeling suicidal- there is help and hope available.
Far from ignoring clients’ pain and telling them to simply “think positive,” positive psychology can be used on its own or in combination with other approaches to change a client’s entire way of thinking. This type of therapy combats the helplessness often present in depression by helping clients to regain a sense of control in their lives. Positive psychology teaches clients that they can break problems down into manageable steps, thus giving them a sense of mastery and empowerment. It encourages them to look at and reflect upon the positive moments in their day and on their feelings of gratitude. It teaches clients to be purposeful about even mundane tasks during their day, which increases pleasure and guards against the ‘robotic’ feeling of daily chores.
Especially in the recession, I believe that positive psychology can help people to focus on other domains of their lives, allowing them to get back in touch with deeply held values such as family. Also, positive psychology opens people to the possibility of finding another job that they like even better or discovering a new passion.
I hope this article has been informative and helpful. Comments and suggestions are welcomed.
If you are feeling depressed, the APA website offers a listing of therapists in every state. If you are feeling suicidal, please call the Suicide Hotline immediately at 1-800-SUICIDE. Please know that there are people out there who care and call now if you are feeling suicidal- there is help and hope available. You can get better. Please call now.
* Sin, N.L. (2009). Enhancing well-being and alleviating depressive symptoms with positive psychology interventions: A practice-friendly meta-analysis. Journal of Clinical Psychology, 65, 467-487.