It gets old: “You know, if you’d stop thinking so much, or change what you think about, you wouldn’t be depressed.” How many times have you heard it? Well, don’t let on, but there’s a lot of truth in it – in a fascinating way. Let’s talk about it…

According to Professor Roger Hagen, folks struggling with depression and anxiety “don’t need to worry and ruminate.”

He goes on to say, “Just realizing this is liberating for a lot of people.”

Well, do you feel liberated?

Intro

Professor Hagen, along with a team of researchers from the Norwegian University of Science and Technology, published a scientific paper several years ago on the treatment of depression using metacognitive therapy.

Wait, what? Metacognitive therapy?

We have lots to review regarding this fascinating and effective psychotherapy.

In fact, let’s handle it in two parts. We’ll set the table here with a discussion of metacognition, cognitive-attentional syndrome, and rumination. And we’ll come back in part two for the skinny on the therapy.

Let’s go…

What is metacognition?

If you’re not familiar with metacognitve therapy, the best place to start is learning about metacognition. For reference, I turned to the Metacognitive Therapy Institute (MCT).

Okay, a simple definition…

Metacognition is the facet of cognition that controls mental processes and thinking.

Need more?

What does metacognition look like?

Most of us have direct conscious experience with metacognition. How ‘bout this. You can’t come up with someone’s name, but you’re sure it’s stored in your memory. You might say, “Nuts, it’s right on the tip of my tongue.”

The “tip-of-the-tongue phenomenon” is an example of metacognition working to inform you that an item of information is somewhere in your memory, even though you can’t come up with it.

Let’s take it a step further. Two days after you drew a blank, the name pops into your mind out of nowhere. It was metacognition that retrieved it for you and pushed it into your consciousness. I mean, something had to have happened, right?

Yes, we’re aware of some of our metacognitions. However, most of those that control our thinking and conscious experience operate beneath conscious awareness.

Cognitive-attentional syndrome

“Man, I’m in a thinking rut and it’s out of control.”

Many of us know from personal experience that one of the features of depression and anxiety is our thinking becoming difficult to control and biased in ways that make our suffering, and its duration, worse.

And It can get to the point where we feel as though we have no control at all..

If that wasn’t enough, we may find that our thinking and attention become fixed in patterns of brooding and dwelling on ourselves and threatening information.

MCT recognizes the change in thinking patterns as well as its importance. Hence, it was given a name: Cognitive-Attentional Syndrome (CAS).

What does cognitive-attentional syndrome look like?

The CAS pattern consists of worry, rumination, fixation of attention on threat, and coping behaviors that one believes are helpful – even though many of them backfire and sustain the emotional problems.

What do you know, the CAS is controlled by metacognitions.

For relief, it’s necessary to remove the CAS by developing new ways of controlling attention and relating to negative thoughts and beliefs. Modifying metacognitive beliefs that give rise to unhelpful thinking patterns is also a necessity.

What is rumination?

It’s important to give special attention to rumination, a fierce adversary. So what is it?

Rumination is a distress-response mechanism that features repetitively and passively focusing upon symptoms of distress – and their possible causes and consequences. It’s a troubling symptom of depression and a diagnostic red-flag. By the way, it can generate depression as well.

But keep in mind, rumination isn’t depression exclusive, as it can present with the anxiety, eating, and substance use disorders – as well as self-injurious behavior.

Now, you may think rumination is synonymous with worrying, but it isn’t. Rumination tends to focus upon bad feelings and experiences from the past, whereas worry leans toward what may come.

Come on back for part two

Again, the aggravating (but often true) observation: “You know, if you’d stop thinking so much, or change what you think about, you wouldn’t be depressed.”

Within the context of Professor Hagen’s work, metacognition, and metacognitive therapy it comes alive.

And now it’s on to relief. Be sure to come on back for our discussion of metacognitive therapy in part two. Coming soon.

Here’s a summary of the paper from Norwegian University of Science and Technology: Getting rid of depression by changing how you think

The paper in its entirety: Metacognitive therapy for depression

Head over to the Metacognitive Therapy Institute site and see what you can see and learn.

This is an excellent article: Metacognition: Definition, Strategies, & Skills

And how ‘bout an informative piece on rumination: The thoughts keep coming: 10 ways to manage rumination

Please peruse the Chipur titles. I’m betting you’ll find something interesting and helpful.

After a decades-long battle with panic, generalized anxiety, fluctuating moods, and alcohol dependence; Bill finally found his life’s passion and work – lending a hand to those in the same boat. At age 49 he hit grad school and earned his counseling credentials. And he continues his service through Chipur and other projects.