The next cognitive distortion I would like to examine is "disqualifying the positive." This one is an easy trap to fall into. For example, if you had 10 tasks to do in a day and did 8 of them perfectly and 2 you had a tough time with you don't go home and think about the 8 ones you accomplished with ease, you obsess on the 2 that were difficult. An example of disqualifying the positive when it comes to coping with chronic pain would be:
"I have felt awful for the past week. It is awful living with fibromyalgia!"
Well, yes, living with fibromyalgia is really unfun at times. But a statement that would be just as accurate and more helpful to your ability to cope would be:
"I have felt awful for the past week but thankfully for four weeks prior to that I felt fantastic and it feels as if I am coming out of this flare-up. All of my flare-ups have passed at some point and this one will too."
See the difference? By looking at the big picture you give equal weight to all facts-including the fact that the days where you feel good are just as valid as the days you don't. This isn't being pollyanna-ish it is being rational. Through this rationality we can improve our ability to cope with pain and not allow it to rule our lives.
So...obviously this blog is not a substitute for professional, individualized mental health help. How do you know it's time to seek help? If you are suicidal immediately get help via an emergency room or doctor's visit. That aside, if your significant life activities are hampered by your mood it is time to get help. If it is tough to get out of bed, go to work, enjoy your relationships and hobbies due to your mood it's time to invest in yourself.
A good self-help book for depression:
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