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When you Can't Snap Out of It


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Finding your way through depression

Published in: Health & Medicine
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When you Can't Snap Out of It

  1. 1. When you can’t snap out of it: Finding your way through depression Dr. Lou Bevilacqua 484-678-0525
  2. 2. After tonight 1. You will know the benefits to 1a. Focusing on what you can control and 1b. Focusing on solutions 2. What you CAN do to feel good 3. How to create the change you want
  3. 3. What are some problems people struggle with?
  4. 4. What’s the difference?  How can one person struggle and another not struggle so much?
  5. 5. 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?
  6. 6. 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
  7. 7. PTSD  Trauma is vividly learned and easily remembered  Helplessness can become self- reinforcing  Panic, generalized anxiety, helplessness  Depression
  8. 8. Situational Causes  Losses of any kind  Chronic stress (Ready, Set, Set, Set…)  Burn out (physical and mental)  Isolation
  9. 9. 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
  10. 10. We react to our moods  Mood triggers are memories of when mood was created  We have A.N.T.S.  Automatic  Negative  Thoughts
  11. 11. 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”
  12. 12. 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)
  13. 13. Focusing on what you can control.  Why “WHY?” is less important than “Now What?”  - A day at the beach
  14. 14. Top ideas for the person struggling TAKE MEDS TAKE MORE MEDS
  15. 15. 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
  16. 16. Top ideas for the person struggling  Physical activity to relax (releases tension)  zhjNm20XbXw
  17. 17. Top ideas for the person struggling  Practice noticing the positives each day  “Filler up” What restores you?  Daily gratitude list
  18. 18. Top ideas for the person struggling  Notice your perspective  Practice challenging, refuting and replacing the inner critic  Verbally or through Journaling
  19. 19. 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
  20. 20. 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
  22. 22. 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
  23. 23. 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
  24. 24. Top ideas for the person struggling  HUGS  Oxytocin (9 ½ seconds)  Calmness  Reduces pain  Strengthens immune system  Reduce cortisol  Decreases urges and drug abuse
  25. 25. Top ideas for the person struggling  To not forgive  Is like drinking poison  And hoping someone  else gets sick and dies
  26. 26. 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)
  27. 27. Why Change is hard  Automatic thoughts and automatic reactions  Role of habit – “Move Your Trashcan”
  28. 28. 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
  29. 29. What you resist will persist  It’s about starting something vs stopping something  Focus on what you want
  30. 30. This is what I want  If a miracle occurred?  Visualize it, draw it, write it out
  31. 31. Yesterday is your memory. Tomorrow is your dream. Today is your opportunity. What will you make of it?
  32. 32. ANY QUESTIONS????