DEPRESSION, ANXIETY AND PROBLEM SOLVING

Both depression and anxiety result in an urge to “problem solve”.  This is a positive adaptive response – after all it is often problems that result in depression and / or anxiety, so coming up with solutions will help recovery.¹  This sometimes results in “excessive rumination”, “circular” or “broken record” thinking, where thoughts about the problem (or problems) just go on and on.

Some researchers have found that problem solving activities of any kind can reduce depression.  First it satisfies that urge to problem solve, mastery of the game or puzzle increases confidence and feelings of control (which are reduced by depression and anxiety), and it is a good distraction from the negative thinking.  So puzzles and problem solving games can be a helpful strategy for managing depression.

But it can become a problem in itself if you get caught up in doing puzzles or playing games – sometimes depressed people talk about playing endless games of solitaire or something similar, and even staying up late to keep playing (“because I’m not sleeping anyway”…).  This is not helpful because it stops you from doing activities that would reduce depression, encourages procrastination when your motivation is already low, and reduces time for sleep.  When this happens it’s important to take some steps to stop or reduce the activity.

·        Set some limits on the time allowed to play (for example, turn off the computer at 9pm)

·        Allow youself some game playing time as a reward for some helpful activity (physical and social activity are helpful for reducing stress.  For example, I’ll play games for an hour but first I have to take the dog for a walk…)

·        Make a list of the problems that are keep you awake at night.  Set aside a time to reflect on how you might practically address some (or all!) of these problems and write them down.  If you can’t think of a solution or two for any problem, put “research” as an answer.  Then later on you could brainstorm with a friend, look up “Google” for some suggestions, or see a counsellor to talk it through.  When you are going to bed, put your list on your bedside table.  Then everytime you start to think about the problems, say to yourself ‘it’s ok I have my list ready and I’ll work on these tomorrow.  I can’t do anything about these problems at 2am (3am, 4am whatever)’.  This is one of a type of strategy called “putting away” – there are other strategies for this which a cousellor could discuss with you.  The last step is to start thinking about a ‘non-threatening’ problem (not as likely to keep you awake) such as ‘if I could travel anywhere in the world, where would I like to go?’ or ‘if I had a special dinner next week, who would I invite or what could I make?’ or something like that.  If it has an element of problem solving, the urge to problem solve is satisfied J

Karen

1.  Paul W. Andrews and J. Anderson Thomson, Jr. summary in Psychological Review that argues for depression as a pro-survival adaptation that allows for a kind of intense, isolated problem-solving introspection.  Analysis requires a lot of uninterrupted thought, and depression coordinates many changes in the body to help people analyze their problems without getting distracted. In a region of the brain known as the ventrolateral prefrontal cortex (VLPFC), neurons must fire continuously for people to avoid being distracted.  Studies of depression in rats show that the 5HT1A receptor is involved in supplying neurons with the fuel they need to fire, as well as preventing them from breaking down. These important processes allow depressive rumination to continue uninterrupted with minimal neuronal damage.  (The bright side of being blue: Depression as an adaptation for analyzing complex problems, article in Psychological Review. Jul 2009; 116(3): pages 620–654. )