Credible Alternatives for (EA-flavoured) Depressive Beliefs
One idea in cognitive behavioural therapy is that itās easier to let go of beliefs that are doing damage to you if you have credible alternative beliefs. I found a list of some such alternatives in my notes from when I was doing CBT a few years ago, and was inspired by the recent 80,000 hours podcast on mental health to share them. Coming up with alternative beliefs was a really useful exercise for me and I would recommend it to others!
Damaging Belief: Itās a shame that Iāve had such a fortunate life. Someone else would do better with what Iāve got.
Credible Alternative: I canāt give my good luck to anyone else. The best I can do is be grateful for it.
Damaging Belief: Iām a drain on the world by default. Only by doing as much good as possible can I justify existing.
Credible Alternative: All lives are valuable. My life is valuable. I work to do good because I care, not because Iām obligated.
Damaging Belief: Iām a frivolous (and therefore bad) person because I make time for enjoying things.
Credible Alternative: I can trust myself to try my best. Iām better able to do that if I leave time for joy.
Damaging Belief: Noticing what can be done and failing to do it is worse than remaining unaware.
Credible Alternative: There isnāt enough of me to work on everything that Iād like to, and thatās okay.
Damaging Belief: Saying I canāt do something because of limited willpower or effort is just an excuse.
Credible Alternative: Acknowledging my limitations is not giving up. It lets me wisely direct the time and resources I have.
Note: I am not necessarily saying that the beliefs I labelled as ādamagingā above would be damaging for everyone. They were certainly bad for my mental health, though!
Credible Alternatives for (EA-flavoured) Depressive Beliefs
One idea in cognitive behavioural therapy is that itās easier to let go of beliefs that are doing damage to you if you have credible alternative beliefs. I found a list of some such alternatives in my notes from when I was doing CBT a few years ago, and was inspired by the recent 80,000 hours podcast on mental health to share them. Coming up with alternative beliefs was a really useful exercise for me and I would recommend it to others!
Damaging Belief: Itās a shame that Iāve had such a fortunate life. Someone else would do better with what Iāve got.
Credible Alternative: I canāt give my good luck to anyone else. The best I can do is be grateful for it.
Damaging Belief: Iām a drain on the world by default. Only by doing as much good as possible can I justify existing.
Credible Alternative: All lives are valuable. My life is valuable. I work to do good because I care, not because Iām obligated.
Damaging Belief: Iām a frivolous (and therefore bad) person because I make time for enjoying things.
Credible Alternative: I can trust myself to try my best. Iām better able to do that if I leave time for joy.
Damaging Belief: Noticing what can be done and failing to do it is worse than remaining unaware.
Credible Alternative: There isnāt enough of me to work on everything that Iād like to, and thatās okay.
Damaging Belief: Saying I canāt do something because of limited willpower or effort is just an excuse.
Credible Alternative: Acknowledging my limitations is not giving up. It lets me wisely direct the time and resources I have.
Note: I am not necessarily saying that the beliefs I labelled as ādamagingā above would be damaging for everyone. They were certainly bad for my mental health, though!