Overcoming Depression

What are some theories?

Roughly 25 % of the US population will experience depression in their lifetime.

If you have experienced one episode of depression, you are likely to have another, or to become chronically depressed.

Biological explanations are not sufficient to account for the vast increase in depression over the past 50 years.

Incidence of depression has tripled since World War II.

What are your theories about why depression has increased so dramatically?

Thinking of depression as an illness can help reduce the shame we may feel if we if we think it‟s a weakness, or that it‟s our fault.

Thinking of depression as an illness, because it has a recognizable set of symptoms, gives the impression that it can be treated “medically.”

Depression is caused and maintained by

biological

behavioral

cognitive

Interpersonal

ingredients

Depression presents differently:

In different cultures

At different times in history

Feeling

depressed

Staying inside, withdrawing

from friends, thinking about

problems

Makes you feel better in

the short term

Gets you further stuck

in the long run

Avoidance

Isolation

Rumination

are like digging

to get out of a hole

Thoughts

Emotions

Personality

Attitudes

Beliefs

Values*

Speaking

Doing

Inside Outside

CONTROL

?

“I‟m noticing that when I spend

a lot of time watching TV

and sitting in the recliner..

My mood is__________________

My energy is_________________

My self concept is____________

My attitude is________________

My willingness is_____________

Away from what

undesired consequence?

Toward what desired

consequence?

Avoidance, Isolation, & Comfort

I need to pay bills

I should update my resume

I have to see my family and

friends

I should get some exercise

I „ve got to spend some time

on my hobby

Toward what desired

consequence?

Away from what

undesired

consequence?

Avoidance of thoughts, feelings and

values based actions

Triggers

• Bad stuff that happens

• Bad stuff that goes on for a long time

• Is the bad stuff inside you or outside you?

Behaviors

• Is the behavior aimed at short term relief?

• Is the behavior aimed at long term values?

Payoffs or costs

• Does the behavior work or not? Does short term relief resolve depression?

• Do the payoffs or costs occur inside you (thoughts & feelings) or outside you (actions)?

• Does taking action that increases pleasure or self efficacy resolve depression?

1. Much of your behavior is so automatic that it occurs outside of your awareness.

2. You do much of what you do out of habit. Depression can be viewed as habits of

depressive behaviors.

RuminationSedentary Lifestyle Avoiding work

• Isolation

• Avoidance

• Rumination

• Sedentary-inactivity

• Drugs and alcohol

• Complaining

• Social support (family & friends)

• Pleasurable activities

• Values based activities (work, challenging tasks,

helping others, accomplishments)

• Increased physical activity/exercise

I‟ll get up when I

feel better…

I‟ll feel better when I

get up…

Notice depressant behaviors

Notice antidepressant behaviors

Schedule

antidepressant

behaviors

A situation that has an impact on a youTrigger

Your reaction to the trigger, frequently emotionalResponse

The avoidance behavior the you engage inAvoidance Pattern

Same trigger as the TRAPTrigger

The same feeling you have in the TRAPResponse

An active rather than avoidant, responseAlternative Coping