Browsing the archives for the self-help tag.
Subscribe via RSS or e-mail      


How Writing Can Help Cure Depression

Techniques

An excellent article on MedicineNet.com interviews medical professionals and therapists about using writing to cure depression. Creative writing might very well have positive effects on depression, but the kind of writing the article discusses, and the kind I recommend for working on almost any emotional or motivational issue, is journaling.

Before I go much further than this, I’ll add this disclaimer: of course not all emotional concerns can be addressed through writing and self-help. This is one tool for helping address depression, but it’s not meant to be a cure-all, something that does everything for everyone.

What can a journal accomplish for a depressed person? There appear to be a whole range of benefits:

  • Dr. Michael Rank calls journaling the “most effective and cheapest” form of self-help.
  • A journal can be used with an understanding of idea repair to help fix broken ideas. This is one of the most powerful contributions of cognitive psychology: a tool we can use to change our own thoughts and feelings from damaging to constructive.
  • A journal can create a feedback loop, which can help a person break an old habit, start a new one, or make progress with motivation in general.
  • Dr. James Pennebaker, a psychology professor at the University of Austin, reportedly has found that “writing about upsetting personal experiences for just 20 minutes at a time, over three or four days, can result in a significant drop in blood pressure and a healthier immune system.”
  • Therapist Catherine Carlo credits journaling with giving journal writers “a better sense of where they’ve been, where they are, and where they’re going,” according to the article.

In the article, Rank points out that people can feel resistance to starting a journal. This is an understandable feeling, but reversing any habit or emotional condition requires something either internal or external going in a new and not entirely comfortable direction. However, my experience writing about even very disturbing issues in my own life is that it rapidly becomes not only comfortable but actively a relief.

There are several approaches to journaling that can be useful. Carlo recommends journaling in a group. “Just having that unspoken support and encouragement gives [journal writers] courage to write about their feelings” even if the journals aren’t shared, the article quotes her as saying. Carlo also suggests envisioning yourself in a medieval castle while writing, in order to get some distance and perspective.

Recording journal entries with a tape recorder, computer, or smartphone is a viable alternative to written journaling for anyone who doesn’t like to write.

Sharing a journal with someone else can invite help and understanding. On the other hand, some journal writers may prefer to never share what they write in order to create a feeling of complete privacy about the process. When I write about something especially sensitive in my life, I go beyond even that by writing the journal entry and then immediately deleting it. I still reap all the benefits of writing the entry, even though there’s no outward trace left over when I’m done.

People who like to draw, even if only stick figures are involved, can substitute drawings for writing some of the time. While these drawings aren’t usually as clearly-communicated as words, they can sometimes be more expressive and exploratory.

Journaling can also be used to understand how we might not be using time well by logging everything we do (even down to stopping to pick up the phone or take a bathroom break), to provide insight into why we’re acting the way we are (see my article on “How To Improve Willpower Through Writing Things Down: Decision Logging“), or to create a record we can use to go back and understand parts of our lives better, after the fact.

It doesn’t have to be difficult to start journaling. If you can get yourself to sit down at a computer and open a word processor or to pick up a pen and a notebook, you can just write, with no pressure about how much or how often you’ll write, nor what you’ll write about. Journaling gives us each the choice of how to approach difficulties in our lives … and often, even the tools to overcome them.

Photo by paperbackwriter

2 Comments

When Self-Help Goes Wrong: Red Flags and Bad Advice

Resources

Some self-help materials are worth their weight in gold at the very least, not just for ourselves, but because improving our own lives tends to help people around us (see “How self-help helps everyone else” and “How Other People’s Happiness Affects Our Own“). Self-help is important because most of our behaviors are learned: no one comes into the world understanding how to make the best of what they have, be happy in difficult circumstances, untangle conflicts, follow a healthy path, and otherwise create an ideal life–and I’m skeptical that it’s possible to learn all of these things without at least a little help from resources or mentors.

But while it’s tremendously fortunate that there’s so much help available out there, some of that help is flawed, some is useless, and some is actually harmful (see “Telling Bad Advice from Good Advice“). Here are some things to watch out for in self-help and personal growth books, shows, CD’s, DVD’s, talks, and seminars:

  • Common knowledge. When someone says “everyone knows that this is true, and therefore …”, there’s always the danger that the thing that everyone “knows” isn’t actually accurate at all. An example: the “common knowledge” that it takes 21 days (or 28 days, etc.) to form a habit is utterly wrong (see “How Long Does It Take to Form a Habit?“).
  • Reasoning by analogy. When someone tries to prove something by describing something else, they’re actually not proving anything at all. If I were to start talking about the stomach as a fuel tank and make suggestions about how to eat based on car engines, the information I’d be giving wouldn’t be based on a real understanding of how our bodies work, but on something else that isn’t even directly related. Analogies are often helpful for making a point clearer, but by themselves they don’t prove anything.
  • Reasoning by wordplay. Using puns and similar-sounding words can be a good way to help people remember points, but like analogies, wordplay doesn’t prove anything. Watch out for people who try to make their point through clever word usage instead of through facts.
  • Where a word comes from is not what it means. It surprises me how many self-help gurus and motivational speakers don’t know the difference between where a word comes from and what it actually means. Meanings of words have to do with how we understand those words today, not with the words and phrases they came from centuries back. The word “company,” for instance, originally meant “a group of friends,” yet that doesn’t mean that anyone employed at a business establishment today is working among buddies. Word derivations like this are also often used to “prove” points in some kinds of self-help material, but they’re just another form of non-factual wordplay.
  • Iffy science. It’s easy to make claims or declarations about one study that may later turn out to be flawed, or to misunderstand what is or isn’t really being demonstrated in a scientific study. Unfortunately, it’s often hard to know whether or not someone is misusing scientific research without referring to the original source. The more-reliable sources tend to describe exactly what happened in the studies they’re talking about, while the less-reliable ones more often just say that science has proved one thing or another. And technically, science doesn’t prove anything: it’s just a way of gathering more information. Any conclusions anyone makes from a scientific study are only theories to explain what happened in the study, not unquestionable truths.
  • Mountains out of molehills. Even good scientific conclusions can sometimes be misused if they’re magnified inappropriately. For instance, there are many foods and practices that can contribute in a small way to weight loss, but some of these are seized on and described as miracle foods or fat-melting secrets when the real impact they’ll have isn’t even likely to be noticeable.
  • Unhealed physicians. If I take advice from someone, ideally I’d like to be taking it from someone who has demonstrated that the advice works. True, it’s possible to pass along useful information without always being able to take full advantage of that information (see “Knowing Isn’t Enough: The 4 Steps Between Knowledge and Action”), but be wary of people who say they are authorities on something without having done it themselves, like people who say they know how to make money but have only ever done so by telling other people how to make money. One example comes to mind of a doctor who gives weight loss, health, and habit change advice while having been noticeably overweight for most of his life.

Despite all of the not-so-helpful self-help “experts” who give advice that may not be helpful to anyone, there are also any number of people out there in the world with real experience and understanding of living a well-directed, meaningful life. The more we seek out and listen to those people and not their flashier, less-informed colleagues, the better off we’ll be.

Photo by virtualreality

1 Comment

The First Step is Admitting That Everybody Else Has a Problem

States of mind

rippedjeansI don’t know about you and me, but it’s clear as that unopenable, molded plastic they package everything in these days they everybody else is pretty screwed up. I mean, come on: suburban sprawl? Pollution? The fashion trend where your jeans have to be all discolored and ripped up? Geraldo Rivera? Everybody Else may think they don’t have a problem, but it’s pretty obvious they’re fooling themselves.

Case in point: the near-annihilation of all of the Native American nations. They had Europeans going around and enslaving people, stealing their stuff, giving them infected blankets, shooting them, breaking agreements, taking their land, telling them to clear off and go live in the desert … all kinds of injustice. Then later, as if to add insult to injury, they make it so the only way they can make their living is by running casinos. I know I wasn’t there to do any of that stuff, and I bet there’s at least a 96 to 97 percent chance you weren’t, either.

Now, this is kind of hard to reconcile. I mean, it’s clearly a good thing to take responsibility for our own lives and how they go, but what about all this stuff other people have done to mess us up (and right when things seemed to be going pretty well for once, too)? Don’t we have enough of our own issues to deal with without having to put up with that nonsense?

Clearly Everybody Else needs help. Now, you know Everybody Else: it’s really hard to get in a meaningful conversation with them, and when you do, they kind of mumble and end up wandering off to play Halo or get their hair frosted or something. The problem with Everybody Else is that they just don’t listen! If you’ve ever tried to gently instruct people in the art of more considerate driving by revving your engine and honking your horn at them, you’ll know what I mean.

Unfortunately, that leaves you and me holding the bag, my friend. If Everybody Else won’t get help, then we’re going to have to do one of those perspective shifts and consider ourselves part of Everybody Else, then get some help ourselves. As close as we are to perfect, we can probably come up with at least a few things that could stand improvement, and if we look at it that way, then at least Everybody Else is getting somewhere. Maybe some of them will even kind of notice what we’re doing and try to follow along. No, seriously, it could happen.

Why it should be left to you and me to be part of Everybody Else and improve, subjecting ourselves to potential arch comments when we consult self-help materials or to pride-swallowing when our pride really isn’t going down too smooth in the first place, I don’t know. But as much of a pain in the butt as Everybody Else is, we really do love them (or at least certain ones of them we know), and a touch of self-sacrifice every now and again won’t kill us. After all, we’re pretty chill, you and me: we can handle it.

Photo by Idhren

No Comments

How self-help helps everyone else

States of mind

 rescue

The term “self-help,” while it’s accurate and useful and descriptive, drives me nuts. Even though we definitely help ourselves when we use self-help resources, neither word in the term is very appealing: “self” implies that we’re doing something “selfish” or “self-centered,” and “help” implies that by ourselves, we’re damaged or insufficient to the task. Taken together, it kind of sounds like a combination of personal weakness and lack of concern for other people. The reason this drives me nuts is that this is the exact opposite of what good self-help does. Really good self-help does help the person who’s doing it, but it’s often even more beneficial to the people around that person.

Sounds like a weaselly self-justification, doesn’t it? Well, if I do my job well in this post, you’ll feel as comfortable as I do that it’s anything but.

First, we all probably realize already that anyone who’s having a lot of personal trouble tends to require help from those around them. If we want to be a positive force in the world, the first task is to not be a drain on it, which means taking care of our own most pressing personal issues so that we can contribute something rather than requiring other people to contribute to us.

It’s also useful to realize that “self-help” is for the strong but imperfect. Perfect people, none of whom I have ever met, don’t need any kind of improvement. The rest of us can either help ourselves, wait for somebody else to help us, or never improve.

With those things established, let’s turn our attention to the people we spend the most time with. For most of us, that means family, coworkers, and friends.

What do family members need from us? Good communication, care and concern, love, united purpose, sometimes financial support, that kind of thing.

How about coworkers? Productivity, good communication again, responsibility, reliability, focus, and more.

And friends? Some of the same things we need from family: good communication, care and concern, happiness.

If we look at these lists–and I admit, they aren’t anything like exhaustive, but they’re a good start–most of these things that other people need from us have to do with us having our @$?! together. Giving other people what they really need means not being preoccupied with our own problems, being aware of what’s going on around us, and being able to focus. And to do all those things, unless we’re naturally gifted in serenity, willpower, enthusiasm, and kindness, we generally need to train ourselves–to help ourselves, if I may say it. We can extend ourselves more and have more to offer if we have done a good job of managing our own anxieties and hang-ups.

And random strangers? These people, too, are most likely to benefit if they come across us while we’re in a good mood, focused, non-defensive, positive. If you’ve ever had a waiter or waitress who was having a really lousy day and managed to get a smile out of them through just being patient and friendly, you’ll understand what I mean when I say that good moods spread from person to person.

habitat

But what about the wider circle: our communities, the groups we’re a part of, the world at large? Here the situation is a bit different at first glance, because starving children in far-off countries are not going to get any direct benefit from me being cheerful and serene. These larger and more basic problems in the world are solved through volunteering time, putting in effort to advance causes we believe in, donating money, and these other kinds of external activities.

But the trick here is that being ready to do these external things requires an internal attitude that supports those actions. I can’t donate much money to charity if I don’t have my own finances in order, and I can’t have my own finances in order if I’m full of hangups and damaging beliefs about money. Volunteering time or otherwise helping out a cause I believe in requires me to be available, focused, effective, and clear about my goals–and all of those things are easily complicated by anger, depression, anxiety, trouble organizing or prioritizing, lack of drive, and the other kinds of negative states that effective self-help (among other things) battles against.

So we end up with the same answer no matter whom else we want to help: if we don’t start with ourselves, we’re not going to have much to offer people outside of ourselves. There’s a balance, clearly: it would be possible to sit around trying to improve our state of mind all day and never get up to actually help anyone else. But then, truly improving our state of mind has a lot to do with being aware of what’s going on both inside us and around us, so that any really effective self-improvement sooner or later compels us to get up and turn our attention outward.

Having written all of this out, I still don’t feel entirely at ease with the term “self-help,” or the way self-help is sometimes viewed (the phrases “self-absorbed,” “self-indulgent,” and “navel gazer” unfortunately come to mind). And not everything that claims to be “self-help” really does help anyone at all (I’m looking at you, The Secret!).  But actions, as one of my favorite cliches goes, speak louder than words, and in the end people I meet will understand on some level what good self-help really is because the better I do with it, the more likely it is they’ll walk away from me happier than they came.

Rescue picture in the public domain; original photographer unknown.
Picture of volunteers working on house by
FirstBaptistNashville.

No Comments


%d bloggers like this: