Hello everyone! This week, we are diving into the enriching insights of Chapter Six from Dr. I Rosenberg's esteemed book, "90 Seconds to a Life You Love." In this chapter, we encounter a multitude of vital and transformative topics, essential to our wellness journey. To ensure a comprehensive understanding, we will be splitting this chapter into two parts: negative thinking and thinking patterns/cognitive distortions.
Negative thinking can be detrimental to our ability to relish life and pursue our aspirations. Personally, I grapple with negative self-talk, and I'm sure many of you can relate. According to the book, cultivating an inherently positive outlook can lead to improved physical health, as the stress induced by negative thinking can take a profound toll on our bodies.
Dr. Rosenberg delves into the profound connection between negative thinking and depression, a pivotal realization that resonates deeply with me. During depressive periods, negative thoughts seem to consume our minds, making the world appear bleak and hostile. Dr. Rosenberg's insight implores us to break free from this cycle of self-blame and negative thought patterns to attain a more fulfilling life.
Today, I want to introduce you to a challenge that Dr. Rosenberg calls the "Negative Thinking Tally." You can find detailed instructions in the first few pages of Chapter Six but let me provide a brief summary. Create a chart with two headings: positive thoughts and negative thoughts. Throughout the day, track your thoughts and record them in this chart, placing the positive thoughts in the left column and negative thoughts in the right column. Next to each thought, indicate if it pertains to you, how you perceive the world, or your future. This recommended two-week exercise aims to help you understand the complexities of your thoughts and to help you visually see what column is getting the most “airtime”. In the second week, the focus shifts to changing your mindset. When negative thoughts arise (as they inevitably will—we are human, after all), Dr. Rosenberg advises pairing them with positive alternatives.
This week's goal is to highlight the direct correlation between negative thinking and depression while emphasizing the power of intentional practice to shift our thoughts to more positive reframes. By taking this journey together, we can make a tangible difference in improving our mental health. Thank you for joining me, and I look forward to exploring the second part of Chapter Six with all of you next week!
Madison is a Psychology Assistant; Digital Marketing Assistant at Eckert Centre. She is a university student majoring in psychology at the University of British Columbia. She is our blogger in residence, and we are grateful she is sharing her writing skills along with her mental health journey. May her young wisdom help all of us grow our “Wise Self.” For more information or to book an appointment, visit www.eckertcentre.com or email our team at info@eckert- psychology.com
Rosenberg, Joan I. 90 Seconds to a Life You Love: How to Master Your Difficult Feelings to Cultivate Lasting... Confidence, Resilience, and Authenticity. Little Brown Spark, 2020. Apple Books, https://books.apple.com/us/book/90-seconds-to-a-life-you-love/id1466751090.