The Funhouse Mirror Effect of Depressed Thinking

You know those mirrors you see at carnivals that make you look wavy or wide or show you in triplicate? They actually are pretty funny. But when your brain takes information and distorts it, the outcome is far from funny. It can be depressing and downright terrifying. And that is the case these days with rampant fear and depression from the COVID-19 pandemic.

When in the depression fog, it can be hard to see where we're going.

Source: Anthony DeRosa/Pexels

The human neurobiology is set up to recognize threat before it can identify and respond to pleasure. That tendency is a literal lifesaver when a threat is present, but it is a joy-killer when it is overactive and responding to normal events as if catastrophic. In those who suffer from depression and anxiety, that protective brain activity is alerted too often, spotting trouble when there may be only minor concerns—or none at all. That thinking process distorts small things, like the funhouse mirror, and in normal times, creates catastrophes over small problems.

Now, imagine how this is working during the current pandemic. There is a threat, and it is inescapable. Every one of us has to decide how to respond. And it is not easy. People who do not normally have brains that distort the picture are struggling to know how to handle their fear, depression, and pessimism.

So much of therapy for depression focuses on correcting faulty thought processes. Cognitive therapy identifies false beliefs, distorted thoughts, and catastrophic interpretations of life events; it works to correct those. The correction comes in clear, fact-based appraisal of circumstances and in avoiding inaccurate assumptions or interpretations of life experience.

But the current state of the COVID-19 pandemic involves a legitimate absence of certainty. There are some things that are still unknown in the scientific community’s appraisal of transmission of the virus or even about the most useful protection for citizens. In the United States, this uncertainty is compounded by the government’s inability to provide clear, factual, information by mixing real information with political infighting. Each citizen’s challenge is not only to combat their mental stress, but to find coherent and competent advice for self-protection.

Without this clear, factual information, distortions of thought can run rampant, and depression and anxiety are consequently running rampant, too.

So, what can you do to decrease the catastrophic thinking and reduce pessimism?

1. Decide to obtain information only from the most reliable scientific sources. Avoid opinion-based “news”—this is not "fake news" but, rather, content from talk-show hosts, "influencers"/celebrities, and bloggers/podcasters. These people are not journalists; their following is primarily people who share their opinions. Seek facts from scientists.
2. Do not turn to social media for information. Facebook, Twitter, Instagram, and the like might be good places for when you're feeling lonely, but try to keep your focus on sharing support and encouragement instead of debating and trying to find out who was right about if the packages you ordered from Amazon are safe to touch.
3. Stay in the here and now. Depression, pessimism, and anxiety from the quarantine could be reduced if we knew how long we'd have until we could return to our daily lives. But we cannot know that. So, if knowing duration won’t work, we can try to focus on the present.
   Try to stay in "today." Mentally walk away from any statement in your mind that begins with an “OMG! What if—" sort of thought, e.g., “Oh no! What if this goes on until July! I won’t get to go on vacation, celebrate my birthday, or attend my friend’s wedding! This is awful!” If something like that comes into mind, say to yourself, “I will deal with missing those things when the time comes. Today, I will [see step 4].”
4. Focus on activities that are achievable now. What you insert into your thoughts in the example in tip #3, instead of ruminating on a catastrophic thought(s), can be varied. Today you may choose to focus on three things you are grateful for, the work you have to do from home, or the best way to cook healthfully but inexpensively. Another day, you could figure out fun games a 4-year-old can play in an apartment, starting to grow some seeds for your garden, or other things that are relevant to today.
5. Take on the mental attitudes that counteract funhouse-like mental distortions. Keeping a positive attitude can push out negative and distorted thinking. Even reciting positive affirmations can help. Among those attitudes are things like (with appreciation to AA for these slogans):
   a. One day at a time.
   b. This too shall pass.
   c. Do the next right thing.
6. Remember that other attitudes can come from spiritual teachings that remind us of our limits: we are not-gods. We are not in control and we are not in charge of the world. We can, however, take charge of our own actions and try to be positive influences on what occurs in our lives. We can sanitize surfaces, be physically distant from each other, wash our hands, and know that the outcome is not in our control.
7. Avoid excessive drinking and do not be reckless in your behavior. Nothing is worse for a depressed mind than a lot of alcohol to fuel distorted thinking. Alcohol is a depressant, and it can lead to aggressive or morose behavior.

One more thought, which is the antithesis to depression in general, as well as a way to step out of distorted thinking: Help others around you. There are so many ways to do this! You could make a phone call to brighten a long-lost friend's day, pay your hairdresser in advance for your next haircut, buy a gift certificate to a local restaurant to help it get back on its feet, or donate to a food pantry. Maybe you could cut a neighbor’s lawn or offer to get supplies for an immune-compromised neighbor. Stay within your means, but try to be generous with your thoughts, actions, and expressions of concern for others.

COVID-19 may make you feel like you're stuck in the funhouse of depression, but, remember: You're not alone, we're going to make it through this, and generosity and voluntarily helping others will never lead to depression. And, together with these things, we will find the way out.

We may not be able to hold hands now, but we're still all in this together.

Source: Immortal Shots/Pexels