Manage Depressive Thinking? Having VHL can be discouraging...

*Shortened excerpt from Chapter 7 in Positive Coping with Health Conditions, A Self-Care Workbook. I like this manual a lot because it offers sound self-care (or self-help) tips on “Managing Depressive Thinking” (or cognitive-behavioural techniques)*. The idea here is that if you want to change Depressive Thinking (DT), that is problematic for you, then aim to challenge DT then practice realistic and balanced thinking instead. –Henry

Having a health condition, like VHL, can be discouraging, so falling into low or depressed mood is a risk. Low or depressed mood often goes along with a negative way of thinking, also known as depressive thinking.
 
Depressive Thoughts are unfair and unrealistic. They are distorted – inaccurate reflections of yourself and the world around you… DT affects how you handle your health condition.
 
Identify Depressive Thoughts

• When you have long-standing health problems, it affects how you think about yourself and your future.

 
Recognize How Your Depressive Thoughts Trigger Low Mood

• It can be helpful just to know that your mind generates depressive thinking in certain situations… Remind yourself that Depressive Thoughts are the product of low mood and the stress of living with a health condition.

 
Challenge Depressive Thoughts and Replace Them with Realistic Ones

• In order to come up with fair and realistic thoughts, it’s helpful to work through the “Reality Questions”.

 
Practice Realistic Thinking

• It’s not enough to come up with a fair and realistic thought just once... The good news is that changing depressive thinking doesn’t take years. In fact, people with low mood often notice a difference after a few weeks of practicing realistic thinking.

 
For more explanation and health-related examples, get pdf - download or online versions here: 
Positive Coping with Health Conditions, A Self-Care Workbook is a self-care manual authored by scientist-practitioners with expertise in issues relating to coping with health conditions.  This manual is designed for individuals who deal with health conditions, including patients, physicians, psychologists, nurses, rehabilitation professionals and researchers.
 
Authors worked with the Consortium for Organizational Mental Healthcare (COMH), Faculty of Health Sciences, Simon Fraser University, with funding support from the Vancouver Coastal Health Authority, Province of British Columbia, Canada.
 
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