Noticing Thoughts

                Today I was participating in the cancer support group that I am a part of. One of the other members said something that really struck me. She said when we have thoughts, they are just that, thoughts. They are not necessarily reality. She went on to say that our role is to notice the thought and then move on. In a nutshell this is mindfulness. As I processed her words, I realized that I often get trapped in my thoughts. I need to do a better job of noticing a thought or emotion and then moving on. I think I notice thoughts when I am journaling, but I cannot journal every moment of the day. I need to work on noticing a thought as it occurs and acknowledging it for what it is. Then I should move on to whatever is next. 

                  In the past I have read about mindfulness. Noticing thoughts is a part of mindfulness. Since I was still trying to decide on a topic for today’s post, I thought I would do a quick search on noticing and share what I found.

                  Noticing thoughts is sometimes called meta-cognitive awareness. It has been proven to help reduce symptoms of anxiety, depression, and rumination. It does this by activating the prefrontal cortex, which is responsible for regulation. By activating the prefrontal cortex, it avoids the amygdala, which would be responsible for reactivity. So, noticing thoughts and then moving on helps with thought regulation.

                  There is a practice known as Mindfulness-Based Stress Reduction (MBSR), which was developed by Jon Kabat-Zinn, that teaches people to notice thoughts and feelings without judgement. The main idea with this practice is that we are not our thoughts. 

                  Acceptance and Commitment Therapy (ACT) uses “noticing” to create cognitive defusion, which is seeing thoughts as separate from oneself. This practice teaches people to respond to thoughts by saying “I’m having the thought that…” instead of “This thought is true.” In this way we take a step back from our thoughts and see them as just thoughts not reality.

                  The key to noticing thoughts is bringing awareness to our thoughts. We need to shift from being inside the thought to seeing it as a mental event. We want to try to observe the thought to avoid being consumed by it. 

                  If I were to apply this to my life I could work on noticing anxiety. Instead of saying “I am anxious”, I could work on saying “I am noticing anxiety in my thoughts.” Recognizing the difference between these two statements can help me avoid being consumed by my anxiety. The same process could be used for depression. I would notice that I am feeling depression rather than stating that I am depressed. This separation may seem slight, but it can have a major impact on how I respond to the thought. Noticing thoughts reduces my reactivity to the thoughts. People tend to employ an automatic response to certain thoughts. I know I have this tendency. By noticing thoughts, we can interrupt the automatic responses we have developed. Noticing a thought allows us to pause, reflect, and engage in an intentional response. 

                  I am sure I am not the only one who mistakes thoughts for truths. When we pause to notice a thought, we can recognize that it is just a thought. Thoughts are not commands, predictions, or truths. If we can notice our thoughts, we can weaken the hold negative thoughts have on us. 

                  As I was searching online for information on noticing, I came across a practice that seems like it would be effective. It is called “Name it to tame it”. It is a simple practice. When a thought arises, first pause. Then silently say, “I’m noticing the thought that…” Then return your attention to the present moment. This may be your breath, your surroundings, or whatever you were doing. These steps may not come naturally, but with practice we can get better at it.  I am going to commit to trying this practice. I am hopeful that it will help me especially as I am navigating some difficult times right now. 

                  I encourage everyone to work on noticing their thoughts. We just might find that we can improve our mental health in this way.

 

Can Pets Help Our Mental Health?

                 I have often heard well-meaning people say that I should get a pet, more specifically a dog. They always say a pet would be good for my mental health. “A pet will make you less depressed” or “A dog will make you happy.” I always scoffed at these suggestions. I was sure a pet couldn’t help me. After all, pets usually made me anxious. 

                  I am learning that I may have been wrong about having a pet. My mom is too ill to take care of her dog, Panda, an 11-year-old Maltese-Shih Tzu mix. So, guess who has Panda. That’s right I do. At first my thoughts were “My house isn’t pet-proof” and “I don’t know how to take care of a dog.” My brother has two large dogs. That meant he could not take little Panda. In the two and a half weeks I have had Panda I have grown to enjoy her company. I have learned that I am able to take care of a pet. I have a new walking buddy. Panda loves to walk. We take at least four walks a day. Our daily walks have become longer and longer. Each of the last two days we have walked over 10,000 steps. I am getting the exercise I need. Panda is enjoying every minute of it. 

                  My brother commented that Panda and I both seem to be doing so much better. Is he right? Is a dog improving my mood? I guess she is. My brother also commented that I should write about pets. That surprised me. Not only did he recognize the improvement in me, but he encouraged me to write about it. I did not know my brother was that aware of my writing. So, here it is. I am writing about pets and mental health. 

                  I did a little research and found that there is documented evidence that pets can improve a person’s mental health. This did not surprise me. What surprises me is that a dog is improving my mental health. Back to the research. I discovered seven ways that pets can improve mental health. Here they are:

                  Reduce Stress and Anxiety: Research has found that petting animals can trigger the release of calming hormones, like oxytocin, and reduce levels of the stress hormone, cortisol. I have found that it is soothing to pet Panda. She has taken to sleeping on my bed. I find it relaxing to pet her as I try to fall asleep. This has been helpful because falling asleep is usually a stressor for me. Another way spending time with a pet can reduce stress and anxiety is by creating a sense of routine. It also provides a sense of grounding. Both reduce feelings of anxiety.

                  Combat Loneliness: Pets are a source of companionship. When you live alone or have limited social interaction, pets can provide a sense of companionship. I am finding this to be true. I even talk to Panda as if she were a friend. I guess I am feeling less alone. 

                  Improved Mood: The neurotransmitters dopamine and serotonin increase when interacting with pets. These neurotransmitters regulate mood and pleasure. So, an increase in these is good for a person’s mood. On a less technical level, pets are often a source of joy, laughter, and affection. 

                  Encourage Physical Activity:  Walking and playing with a dog are good sources of regular exercise. It is well-documented that exercise is effective at reducing depression and anxiety. I am finding this to be true. Maybe it’s coincidence or maybe walking Panda is really improving my mood.

                  Enhance Routine and Responsibility: Taking care of pets requires structure. When a person struggles with depression or other mental illness, structure is important. The addition of a pet to one’s life can provide that structure. I have noticed that in just a couple of weeks Panda and I have settled into a structured routine. 

                  Provide Emotional Support: Some people require Emotional Support Animals (ESA). These animals can help a person with mental health challenges by offering stability during emotional distress. Even if your pet is not an ESA, he or she can provide comfort. Just sitting and petting a dog can be soothing.

                  Improve Social Interaction: When you take a dog for a walk or when you head to a pet-friendly park, you have opportunities for social interaction. I have noticed that more people in my neighborhood say hi to me as I walk Panda. The social interaction that stems from walking a dog can lead to improved social skills and a reduction of feelings of alienation. 

                  As I think about these ways pets can improve mental health, I think I am experiencing them. Now, I am not saying that a pet can cure mental illness. Based on my experience of the past two weeks, I think that maybe pets can be a part of improving mental health. I am happy with my experience with Panda. I do not know how long Panda will be with me. Right now, it looks like we will be living together for a while. It is certainly helping me to have Panda around. I do not know what the long-term effects will be on my mental health, but for now, Panda is helping me. I would like to think I am helping her as I am sure she misses my mom. So, I guess, maybe those people who told me I needed a pet were onto something.