THINK

Earlier today I was going through one of my messenger bags looking for something and by accident I found a piece of paper one of my therapists gave me during a session. It's like a guide when you're struggling with social depression, anxiety or a combination of those two, for that matter. The technique is called THINK, an acronym where each letter represents one step. I've been told that it's first and foremost a checklist before speaking, but we, my therapist and I, used it for my situation.  An acronym is supposed to make it easier remembering the steps, but I don't know if that's true. So, without further hesitation, here we go:

T - is it true? Are your thoughts true or false? Are they facts or just something you're imagening. Example, you might think that nobody answered  when you tried to call them, because nobody likes you. People are not mindreaders so therefore you don't know. Assuming the worst outcome is typical for a depressive person. The negative thought is feeding the depression, nurturing it and in return negative thoughts occur more often.

H - is it helpful?  If we're using the same example, how does it help you in your situation to think that nobody likes you? It doesn't, so stop it!

I - is it inspiring? You won't be inspired to go outside and meet people when you have a negative mindset. You'll be stuck in the same pattern you've learned is safe, not trying to improve yourself. Set a goal which is within reason. The feeling of victory is so near. That is inspiring.

N- is it necessary? Do you really feel it's necessary to talk negatively about yourself? I'm sure you can find more positive thoughts instead.

K - is it kind? This should be quite obvious. 

If one or more answers are no, then drop the thought. It's been refuted. Now, this is based very loosely on some old notes that made more sense back then. I just thought it was appropriate to post here as beating depression is very much about refuting thought patterns, which can only be done in a methodically.