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Published: May 19, 2023, 5 a.m.

This month is Mental Health Awareness Month, and as SelfWork has been named one of the ten top podcasts for depression by VeryWellMind for 2023 \u2013 I wanted to focus on just that. Depression. I\u2019m pulling from a talk by Dr. Michael Yapko, an expert on depression, as he lists the five most common mental mistakes that people struggling with depression tend to make \u2013 those mistakes can cause depression to be increased, and can start a negative spiral that, given the right circumstances, could lead to depression or worsen it. But, as I heard Michele Obama say to a group of young women the other day, \u201cYou become what you practice being.\u201d I couldn\u2019t agree more.

So today we\u2019ll talk about the habit of rumination. What\u2019s that? It\u2019s when you have one thought \u2013 a negative thought or a string of thoughts \u2013 that repeat themselves over and over again. I\u2019ve heard it called a negative spiral or \u201cletting myself drown in the past.\u201d We'll compare it to the much healthier habit of self-reflection which isn't solely a "mental" practice, but also one that can blend in emotional feelings and dynamics. Maybe you do have feelings that still need to be worked through; rumination will probably not lead you there, whereas self-reflection just might. And I'll offer four things you can do to stop ruminating and make a healthier choice!\xa0

Our voicemail for today needs a trigger warning as it was left by someone who states that she's attempted suicide multiple times. A therapist has told her family that she\u2019s only trying to get attention, and to ignore her. She\u2019s asking me what my advice to her family might be\u2026 This is a complex subject, so I\u2019ll answer it as simply as I can \u2013 and that may not do justice to her question.

Vital Links:

Have you been putting off getting help in 2023? BetterHelp, the #1 online therapy provider, has a special offer for you now!

Article on rumination in OCD by Kimberley Quinlan

Rumination as part of grief

You can hear more about this and many other topics by listening to my podcast,\xa0SelfWork with Dr. Margaret Rutherford.\xa0Subscribe\xa0to my website and receive my weekly newsletter including a blog post and podcast! If you\u2019d like to join my FaceBook closed group, then click here and answer the membership questions! Welcome!

My book entitled Perfectly Hidden Depression is available\xa0here! Its message is specifically for those with a struggle with strong perfectionism which acts to mask underlying emotional pain. But the many self-help techniques described can be used by everyone who chooses to begin to address emotions long hidden away that are clouding and sabotaging your current life. And it's available in paperback, eBook or as an audiobook!

And there's another way to send me a message! You can record by clicking below and ask your question or make a comment. You\u2019ll have 90 seconds to do so and that time goes quickly. By recording, you\u2019re giving SelfWork (and me) permission to use your voice on the podcast. I\u2019ll look forward to hearing from you!

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