This is an excerpt from my upcoming book, We Get Better: 48 Treatment Options for Chronic Depression.
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Treatment option 40: Using a safe topic
That stream of worrisome, yet seemingly uncontrollable, thoughts? That’s called rumination, and it can significantly contribute to depression. When you catch yourself tuning into the worry channel in your mind, make the choice to gently change it to a different program. One way to do this is by deciding on a safe topic–a subject you can focus on anytime–beforehand.
Safe topics can be almost anything, but in general, stick with something familiar and enjoyable to think about–cooking, crafting, sports and the like. Creative pursuits are good choices because they often involve problem-solving, an activity that engages the thinker and promotes logic-focused, rather than feelings-focused, thinking. Writers might try to plan out their next plot, and gamers might mentally explore a world. Travelers can plan their next trip and anyone can imagine a restful, peaceful place they’d like to be. If more complex topics like these don’t work for you, though–maybe stress is causing you to lose focus–try something simpler, like a repeating mantra or doing a body scan meditation. You can also list the things you’re grateful for, which builds healthy neural pathways at the same time.
Using a safe topic can be helpful anytime anxiety hits, but it’s particularly useful while laying in bed at night. It allows us to move our minds away from financial, work and family concerns at a time when we are most susceptible to irrational fear. If your mind often kicks into overdrive at exactly the wrong time–a time meant for relaxation–try a few different safe topics and see which works best for you. People who experience sleep anxiety might be especially helped.
If desired, add “using a safe topic” to your depression treatment plan. You might also want to write down more specific ideas to try.
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