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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