Half-full... or half-empty?

The answer could affect your risk of getting dementia

Are you a glass half-full or a glass half- empty person? It’s a question used as a litmus test to determine a person’s world view.

The optimist sees the glass as half- full, focusing on what is actually there. The pessimist sees the glass as half-empty, focusing on what is gone — and no doubt there are many former optimists who are feeling downright pessimistic right now as the country stumbles out of lockdown.

Now new research from University College London suggests a rather alarming consequence of those who hold downbeat views as a norm.

while severe depression can ruin lives, there are many people who, while not clinically depressed, endure an existence blighted by negative thinking.

Their ‘mild’ symptoms mean they are unlikely ever to be referred to a psychiatrist or receive medication, but that shouldn’t mean we dismiss the shadows that can permeate their every waking moment.

This state of being is known as ‘dysthymia’ — persistent low mood, little interest in life, a sense of unfulfillment and lack of productivity.

It tends not to interfere with daily functioning in the way that clinical depression does, but it can drain energy and make an individual less focused on what matters.

Sufferers are often viewed as ‘a bit grumpy’ or ‘ miserable’ — the eeyore’s of life if you like — but it’s more serious than that.

A study published this week concluded that having constant negative thoughts over a prolonged period may increase the risk of developing dementia.

further, the scientists, whose work was supported by the Alzheimer’s Society, found potential physical evidence for why this might be: deposits of a harmful protein in the brain that we know are associated with problems with memory and thinking.

A fascinating piece of work — but one that also demonstrates the importance of addressing a persistent low mood.

I believe the most effective approach is cognitive behavioural therapy ( CBT), which helps people challenge and change their negative thoughts and behaviours — and a form of therapy from which millions could benefit if only they had access.

All of us can feel down from time to time but if you find that your low mood has become the status quo and that you can’t throw it off, then be reassured: you don’t have to put up with it. Your GP can refer you for CBT but, in the meantime, here is my guide to challenging negative thoughts.

SEE THE PROBLEM: writing your worries down helps you understand what’s on your mind and dragging you down.

Given that a hallmark of negative thinking is hopelessness, now draw up another column alongside your perceived problem in which you detail your ideas and actions to help address it.

You might not be able to come up with a wholesale solution, but

I guarantee it will make you feel more in control of the situation.

CHALLENGE NEGATIVITY: It grows, festers and can distort thoughts if left unchallenged. write down three statements that help to counter your particular negative thoughts.

for example: ‘I am blaming myself for factors beyond my control’; ‘I refuse to always assume the worst will happen’; ‘I know my mind can play tricks on me so I will analyse my thoughts’.

TRAIN YOURSELF TO THINK

POSITIVELY: This can take some practice so start small. As soon as you notice you’re having a negative thought, pause and think of three positive things to counter it.

So, if you’re served a meal you don’t like, focus on what’s good about it: having someone else cook for you, the pretty pattern on the plate and the delicious dessert you’ll have later.

Keep doing this and eventually the positive thoughts will come naturally — and drown out the negative ones.

END THE DAY ON AN UP: each night, identify all the good things that happened. Over time, it will become a habit and your days will appear brighter and better.

ACCEPT LIFE IS FULL OF DISAPPOINTMENTS: we all face some hardships and setbacks. But what’s important is how you deal with them — accepting them and learning from them will reframe something negative into a positive and boost mental resilience. Yes, there will be times we wish we’d done things differently — but move on. As Doris Day once sang: Que sera, sera.