Remote Controlled Depression.

This is how I used a technique that you're already very good at, to avoid myself slipping into depression. If you'd like to try it; you'll need to lounge around on your sofa with absolutely no distractions.

Other than your TV and remote control.



If you are recovering from surgery this will be right up your street! After my accident I became so proficient at watching TV that I didn't even need to look at the remote control to perform even fairly complex tasks. It was only when I took a step back and thought about how I was selecting what to watch that I realised there was a powerful and rather appropriate lesson to be learned from the experience.

It goes like this: Pretty much everything we decide to do (eat, pee, hug  sleep etc.) is intended to satisfy some need or other. When we choose to watch TV it's because we need to either relax, escape or maybe avoid doing something more worthwhile and challenging.

Now TV heaven for me would be documentaries on science, engineering or nature, dramas with impressive authors or cast lists, smart comedy, current and world affairs programmes.

My idea of TV hell would be "Jeremy Kyle", "Animals do the Funniest Things" or anything with "Celebrity" "Most Amazing" or "Reality" in the title.

This list shows how I watch tele': I'm no scientist, but it can't differ a great deal from how you do it!

1. As I approach the sofa I'm thinking of the kind of programme I'd like to watch.
2. Remote in (good) hand, I check what's on the 'usual' channels.
3. If the description isn't clear enough I may watch it briefly to I see if it grabs me.
4. I usually assess whether it's what I want within a few seconds.
5. If not I move on and try channel after channel . . . 
6. Ouch! Jeremy Kyle, damn, I didn't see that one coming! 
7. I change channels quickly, otherwise my intense dislike of the man has time to surface.
8. If it does I may have to watch a bit of it just to reinforce why I can't stand him.
9. I continue searching until I find something I'm likely to enjoy.

Had I not chosen to switch channels, I would have ruined a chunk of my day by watching and then thinking about something that . . . .  just makes me angry.

Similarly the process of feeling depressed about something requires us to follow a remarkably similar pattern:

1. Our mind is wandering, looking for something to focus on. 
2. We remind our self of what's current and upsetting in our life.
3. Images or recollections spring to mind.
4. These trigger all manner of negative emotions.
5. Those emotions then lead to more upsetting thoughts as we replay, over and over again, the cause of the upset.
6. We're reminded of everything negative about our situation and this builds to the point where we can physically feel the upset.
7. The mood we find our-self in causes us to adopt a different posture; our shoulders sink a little, the muscles in our face droop, our breathing becomes shallow, our eyes take on a distant appearance.
8. Our emotional 'state' shifted from feeling fine, to feeling depressed because of the images we chose to focus on.
9. Our physical 'state' then changed as a result; we now look depressed.
10. This continues until something happens that interrupts the pattern.

In remarkably similar terms; this is how you might avoid traumatic mental images and memories leading to depression. I just requires a little self-awareness.

1. Something reminds you of the trauma.
2. An awful image or recollection of the event springs to mind.
3. You know that if it's allowed to develop fully it will trigger negative emotions.
4. You also know that those emotions will then lead to more upsetting thoughts.
5. So you recognise that your mood is about to be hi-jacked and you block the image; you choose to change channels.
6. Move in some way, break the pattern; stand up straight, take a deep breath etc.
7. Replace the vision with something different, focus on something else, something positive or just what you were doing before your mind drifted..
8. That new, more constructive or positive image triggers better emotions and thoughts which you hold onto.
9. MOST IMPORTANTLY you recognise that by interrupting the process, you just took a very small, but hugely important step.
10. You notice how good that feels; you stepped in on your thinking and avoided wasting time feeling down.
11. The more times you do it, the easier it becomes.
12. The more times you do it you realise that you, not events are in control.

Do you exercise more control over what you watch on TV, than you do over what you allow yourself to think?