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When you can’t snap out of it:
Finding your way through depression
Dr. Lou Bevilacqua484-678-0525
Dr.bevilacqua@verizon.netwww.drlouonline.com
After tonight
1. You will know the benefits to 1a. Focusing on what you can
control and1b. Focusing on solutions
2. What you CAN do to feel good
3. How to create the change you want
What are some problems people struggle with?
What’s the difference?
How can one person struggle and another not struggle so much?
Causes of depression and anxiety
Born with it Low SE - low mental energy,
negativity, rumination Low DA – low
interest/motivation/pleasure Low NE – low arousal/lethargy
Is it possible to change this?
Early childhood abuse
and/or neglect Learn to be insecure re: self and with
caretakers Ongoing stress makes small things
big deals Don’t expect much from others Hyper-vigilance and trouble turning
stress off Difficulty self-soothing or having
rational self-talk
PTSD
Trauma is vividly learned and easily remembered
Helplessness can become self-reinforcing
Panic, generalized anxiety, helplessness
Depression
Situational Causes
Losses of any kind
Chronic stress (Ready, Set, Set, Set…)
Burn out (physical and mental)
Isolation
What is depression?
Isolating, withdraw
Poor eating and/or sleeping patterns
Depressed, flat mood, lack of energy, lack of motivation
Sense of hopelessness, worthlessness, guilt
Loss of interest or pleasure
Lack of confidence, self-doubt
Wishing I was no longer around
We react to our moods
Mood triggers are memories of when mood was created
We have A.N.T.S. Automatic Negative Thoughts
A CLIENT’S PERSPECTIVE
“I’m so useless/worthless”
“I just don’t care” – “I have no
energy”
“All I want to do is sleep/eat/be
alone”
“I can never do anything right”
“Things will never work out for me”
COGNITIVE MODEL
OF DEPRESSION
Thoughts
Behaviors Feelings
Each interact and influence the other but it is how we construe or perceive a situation or event that determines our feelings (Ellis, 1962; Beck, 1964)
Focusing on what you can control.
Why “WHY?” is less important than “Now What?”
- A day at the beach
Top ideas for the person struggling
TAKE MEDS
TAKE MORE MEDS
Top ideas for the person struggling
Sleep and eating are essential
Mindfulness (Take the time – you’re worth it)
PMR
Breathing Restores blood flow to gut Minimizes anxious arousal Breathe2relax is a great app
Top ideas for the person struggling
Physical activity to relax (releases tension)
https://www.youtube.com/watch?v=zhjNm20XbXw
Top ideas for the person struggling
Practice noticing the positives each day “Filler up” What restores you?
Daily gratitude list
Top ideas for the person struggling
Notice your perspective
Practice challenging, refuting and replacing the inner critic Verbally or through Journaling
Top ideas for the person struggling
Develop and follow a daily activity schedule Provides purpose, sense of
accomplishment
Focus on values not feelings Values are stable vs feelings
change
Top ideas for the person struggling
I Prefer vs “I have to”
Perfectionism as a way to reduce anxiety Good enough = good enough Progress is better than perfect
completion later How else can I reach my goal
Prioritizing
URGENTIMPORTANT
IMPORTANTNOT URGENT
URGENTNOT IMPORTANT
NOT IMPORTANTNOT URGENT
Top ideas for the person struggling
Identify red flags to struggling Thoughts, activities and situations
When depressed vs feeling good
Learn to predict times and situations that trigger struggles Family gatherings
Have a plan
Top ideas for the person struggling
Identify support system and what makes each person supportive Wegmans vs. Goodyear
Share strategies with support system Importance of communication
Top ideas for the person struggling
HUGS Oxytocin (9 ½ seconds) Calmness Reduces pain Strengthens immune system Reduce cortisol Decreases urges and drug
abuse
Top ideas for the person struggling
To not forgive
Is like drinking poison
And hoping someone
else gets sick and dies
If you are a support person
Listen
Validate and accept the persons’ struggle Continuum Concept
Agree on what is helpful from the point of view of the person who is struggling
Model positive self-care (w/o pointing a finger)
Why Change is hard
Automatic thoughts and automatic reactions
Role of habit – “Move Your Trashcan”
Beliefs – the root of change
Origins of beliefs
How do you want to feel Can’t get somewhere if you
don’t know the address
What you resist will persist
It’s about starting something vs stopping something
Focus on what you want
This is what I want
If a miracle occurred?
Visualize it, draw it, write it out
Yesterday is your memory.
Tomorrow is your dream.
Today is your opportunity.
What will you make of it?
ANY QUESTIONS????
THANK YOU !!!!!
DR.BEVILACQUA@VERIZON.NET
484-678-0525
WWW.DRLOUONLINE.COM
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