DEALING WITH

DEPRESSION

Miss Jai BapatCounseling

PsychologistCBT/REBT & AAT

Therapist

jiah khan marlyn monroe Silk Smita Jumanji actor Robin williams what was the reason for them giving up on

life? Everyone of them was undergoing treatment

for depression They gave up on life because they thought

now this is the end of world.

WHAT IS

“DEPRESSION”

It means a mood or state of sadness, pessimistic ideation with loss of interest or pleasure in normally enjoyable activities. Accompanied by consequent weight loss feelings of worthlessness and diminished

ability to think or concentrate. Everyone feels low from time to time which is pretty normal. For some people low mood persists for weeks

months and years with very little relief. A lot of time people make themselves

depressed we call it as Rumination

SIGNS AND SYMPTOMS OF DEPRESSION

Prolonged depressed mood Thoughts of hopelessness

Change in Appetite Change in Sleep Pattern

Tired and fatigue restlessness

Difficulty Concentration and memory attention Thoughts of Self Harm or Suicide (immediate

medical attention required)

CAUSE OF DEPRESSION

No single cause for depression early negative experiences.

Some talk about chemical imbalances in brain and research shows certain brain chemical imbalances change in people in a depressed mood.

Cbt suggests that certain early experiences and life events such as trauma in childhood early losses bereavement and bullying.

Such experiences lead us to develops unhealthy negative beliefs about ourselves, other people and the way world works.

FIVE ASPECT MODEL OF CBT

Cognitive Behavior Therapy can be explained in the below format.

Trigger i.e. Event/ SituationThoughtsFeelingsBehaviorPhysiological Response

Thoughts

Feelings

Behavior

Physiological

Response

TRIGGER : LOSS OF JOB

I will never find another job. They

got rid of me because I am

completely useless

Sad, Depressed, Ashamed

Stay in Bed, Avoid Social

Outings, Avoiding Telephone

Crying, Lack of Energy,

Tired

COGNITIVE TRIAD OF DEPRESSION

Depression comes in three different flavors.

Negative view of self : I am a no good and worthless person.

CBT MODEL OF DEPRESSION

Negative view of World: The world is unfair.

CBT MODEL OF DEPRESSION

Negative view of Future: The future is hopeless.

COGNITIVE DISTORTIONS

There are number of ways in which our thinking style may become distorted when in low mood.

Mental Filter My boss said that I haven't done my report

correctly. I am a useless person. You pick out a single negative detail and

dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that discolors the entire beaker of water.

COGNITIVE DISTORTION

Over generalizing: I can never do anything right No one will ever love me You see a single negative event as a never-

ending pattern of defeat. “My life is useless, the whole world is bad, I will NEVER succeed.”

COGNITIVE DISTORTION

All and Nothing Thinking : You see things in black and white categories.

 If your performance falls short of perfect, you see yourself as a total failure.“ I failed this test, I’m a failure!”

COGNITIVE DISTORTION

Mind Reading :You arbitrarily conclude that someone is reacting negatively to you, and you don't bother to check this out.“ The audience is certainly getting bored.”

COGNITIVE DISTORTION

Emotional Reasoning : You assume that your negative emotions

necessarily reflect the way things really are:  "I feel it, therefore it must be true."

“I feel he does not love me.”

COGNITIVE DISTORTION

Catastrophizing: You exaggerate the importance of things

(such as your goof-up or someone else's achievement) or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow's imperfections).  This is also called the "binocular trick."

“I got ONLY 80% marks” “ I am not even 1% of what you are.” “ He

has everything”

DO’S AND DON'TS OF BEING IN A DEPRESSED MOOD

Do’s Don’ts

Tell someone how you feel Beat yourself Up

Get moving- do something active for 5 minutes

Stay in Bed

Treat yourself as you would a friend

Expect too much from yourself

Examine your thoughts for biases

Listen to the parrot.

Remember your thoughts are not fact

RESEARCH

Studies suggest that one in five us will experience depression at some point in our lives.

CBT is one of the most frequently used therapy with considerable research supporting its effectiveness and adaptability.

First research done by Dr. Aaron Beck was on Depression and it was very effective.

TECHNIQUES TO DEAL WITH DEPRESSION

o Get Active/Behavioral Activation.o Five Minute Rule.o Challenge Negative Thinking.o Balanced Alternatives to negative thoughts. o Allow yourself to be sad : let yourself

experience and accept the whole array of feelings. Acceptance.

o Cut down on Self Criticismo Write it down on sheet of paper

HOW COGNITIVE BEHAVIOR THERAPY IS HELPFUL IN TACKLING WITH DEPRESSION

Ask for help if things are too much to manage.

It helps in making the client understand about his biased thinking.

Thoughts are thoughts not facts. Thinking leads to feeling if we think

differently then we feel differently the main concept of CBT.

CBT views thoughts as to re evaluate them rather than think in a positive way. Finding a more realistic balanced way of viewing and interpreting events.

BLACK DOG

Thank you