When you Can't Snap Out of It

When you can’t snap out of it:

Finding your way through depression

Dr. Lou Bevilacqua484-678-0525

[email protected]

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


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


Physical activity to relax (releases tension)

https://www.youtube.com/watch?v=zhjNm20XbXw





Practice noticing the positives each day “Filler up” What restores you?

Daily gratitude list


Notice your perspective

Practice challenging, refuting and replacing the inner critic Verbally or through Journaling


Develop and follow a daily activity schedule Provides purpose, sense of

accomplishment

Focus on values not feelings Values are stable vs feelings

change


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


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


Identify support system and what makes each person supportive Wegmans vs. Goodyear

Share strategies with support system Importance of communication


HUGS Oxytocin (9 ½ seconds) Calmness Reduces pain Strengthens immune system Reduce cortisol Decreases urges and drug

abuse


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 !!!!!

[email protected]

484-678-0525

WWW.DRLOUONLINE.COM

Health & Medicine

When you Can't Snap Out of It