Cognitive Behavioral Strategies

Lynne S. Gots, Ph.D.
Licensed Psychologist

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COVID-Fatigue or Depression: How Can You Tell?

By Lynne Gots, posted on February 9th, 2021.

In the last week, everyone I’ve seen virtually for therapy has voiced increasingly familiar complaints. They are bored; they cannot get motivated to work or study; they have no appetite or have put on pounds from mindless snacking; they cannot practice healthy sleep habits even though they know too much screen time before bed and staying up past midnight will make it harder to function at peak efficiency the next day.

A lack of interest and motivation, along with appetite and sleep changes, can signal depression. And, certainly, we all are experiencing what feels like a collective state of depression after nearly a year of living with the drastic changes raised by a global pandemic, a situation that appears endless to many of us.

So, if your mood is low and you are having trouble concentrating, take heart. You are not alone.

As we know from a large body of research on mindful self-compassion, acknowledging the struggle, rather than beating yourself up for going through a hard time, can help, especially when you can connect with a common humanity (“Life is different for all of us right now.”) Treat yourself with the same kindness you would offer a close friend or family member to ease the unpleasant feelings. 

Other coping strategies include seeking out social interactions, even if they might be less satisfying through a virtual platform, and breaking out of the daily routine by creating some novelty. Try learning a language, experimenting with new recipes, or practicing a different exercise routine. If you have trouble pushing yourself to do anything right now, keep in mind a lesson psychologists have learned from behavioral activation for depression: just doing something – anything, in fact –can pull you out of the doldrums, even if nothing sparks your immediate interest. 

That said, although your current feelings of ennui may be nearly universal, they still could signal the onset of depression. If you have had a history of depression, you may be more vulnerable than someone with no previous episodes. Be on the alert for warning signs: constant rumination, feelings of hopelessness, extreme changes in sleep and appetite, and persistent thoughts of self-harm or suicide. Please seek help if those symptoms persist or worsen. 

If you are just weary from the daily dreariness and not clinically depressed, you might try observing your emotions through the lens of mindfulness. A common approach in meditation is to view your thoughts and feelings as transient, like clouds in the sky or a stormy weather pattern: they change from moment to moment.

I had the opportunity to practice observing my response to an actual meteorological event recently when I woke to a heavy snowfall. My first reaction was irritation at the inconvenience of it. “I won’t be able to walk the dogs without worrying about being pulled over on the ice.” “We’ll have to dig out the cars.” “It’s so annoying.”

But instead of continuing to wish it were different and getting upset about a situation I had no power to change, I decided instead to work on accepting the state of affairs. While I drank my coffee, I gazed out the window at the wooded path behind my house and noticed how peaceful it looked. I bundled up, took the dogs for a walk, and let them enjoy sniffing and digging in the soft mounds of snow. I laughed out loud watching Roland drag a shovel down the stairs and across the yard like a prized game specimen. I stopped my internal grumbling, and my mood lifted.

And, then, much to my surprise, the sun came out, it warmed up, and the snow melted. Of course, the puddles will freeze tonight when the temperature drops. And tomorrow, we will begin, again.




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Posted in Acceptance and Mindfulness, Cognitive-behavior Therapy, COVID-19 Mental Health, Depression, mindfulness |

How to Protect Your Mental Health During the Coronavirus Outbreak

By Lynne Gots, posted on April 1st, 2020.

In my last post, I talked about strategies for managing anxiety during these harrowing times. I have added some new tips for boosting psychological immunity and staying on track with sound mental health practices while sheltering in place in a post I wrote for the National Alliance on Mental Illness (NAMI).




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Posted in Articles, COVID-19 Mental Health, Depression, Health Anxiety, mindfulness, Obsessive Compulsive Disorder, Self-help, Techniques |

Why Counting Streaks May Not be a Good Idea When Building Habits

By Lynne Gots, posted on March 4th, 2018.

I’ve been meditating daily for over three years, half of that time with the popular app, Headspace. But recently,thrown off by jet lag following a trip to the West Coast, I unaccountably forgot to meditate one day and broke my streak.

I was upset by my lapse and tried, as any good CBT practitioner would, to challenge my all-or-nothing thinking. One day out of over a thousand is no big deal. Less than a drop in the bucket. It didn’t negate my progress.

But Headspace didn’t see it that way. It reset my stats back to Day 1. Even more aggravating, it started sending me motivational messages like: “A 3-day run streak is a great start to your practice! Next stop 5!” And, after 5 days: “Nice job. This is precisely how you build a solid meditation practice. Think you can make it 10?” At 10 days, they told me: “Your consistency is outstanding. You’re starting to build a lasting, healthy habit.” And today, 15 days into my new streak, I got: “Great work. Maybe everything changes except your commitment to meditation.”

I decided I needed to say something. Here’s an excerpt from the email I wrote to Headspace:

I had over 450 consecutive days of Headspace under my belt until a few weeks ago, when travel to the West Coast threw me off schedule and I somehow forgot to meditate one day. I was upset to have broken my “streak,” but I tried to practice what I preach to the many perfectionists I work with by forgiving myself for the brief, and ultimately insignificant, lapse.

But Headspace is making it harder for me to let go of my mistake! It reset my progress back to zero and is giving me motivational messages after three, five, ten, fifteen days of consecutive practice to tell me I’m on my way to a solid practice and a commitment to meditation. I suppose I could use those statements as a mindfulness exercise, treating them as if they were just random thoughts of my own creation, but coming from the “experts,” they are not at all helpful.

I have continued to use the app but now am having second thoughts. I’m not sure whether such a quantitative, competitive (albeit only with myself) approach is really how I want to frame my meditation practice. And I certainly will be less enthusiastic in recommending it to my perfectionistic patients.

You might want to pass this feedback onto your software engineers to see if there could be a way turning off the streak function, or sending out messages of self-compassion to those who’ve accrued a lot of hours but miss a day here and there.

I’ll let you know what they say.

 

 

 




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Posted in Behavior Change, mindfulness, Perfectionism |

This blog is intended solely for the purpose of entertainment and education. All remarks are meant as general information and should not be taken as personal diagnostic or therapeutic advice. If you choose to comment on a post, please do not include any information that could identify you as a patient or potential patient. Also, please refrain from making any testimonials about me or my practice, as my professional code of ethics does not permit me to publish such statements. Comments that I deem inappropriate for this forum will not be published.

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If you don't receive a response to an email from Dr. Gots in 48 hours, please call the office and leave a voicemail message.

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