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The Cognitive Behavioral Workbook for Depression: Techniques to keep you out of DEPRESSION

04/27/2010

My therapist gave me a great book to do exercises from “The Cognitive Behavioral Workbook for Depression” and these are some excerpts and exercises out of it:   pages 37-52  Preparing for positive changes chapter:

1. Activity is a remedy for depression

2. Depression is a state of mind and not a concrete reality

It is simpler than you think to recognize depression’s cognitive signatures: helplessness and hopelessness thinking

12 step method…..

1. eat healthy – 2. prioritize and stick to goals, responsibilities, and activities   -3. look for the fresh and new things in moments  -4. persist and persevere with positive actions and items to achieve goals   -5. Resolve conflicts   -6. Exercise -7. maintain relations  -8. Learn relaxation methods  -9.dispute negative thinking -10. use downtime constructively -11. plan special activities  -12. get fresh air and sunshine

key thoughts that go with the 12 steps:

*monitor self talk and identify and contest Depression thinking

*join health club and force yourself to workout… this is a must

*eat balanced diet that is healthy

*when you have early wake up times and cant sleep utilize the time- write your story or projects to do

*seek opportunities to be with people and encourage others to speak to you about themselves

*resolve conflicts and overcome difficulties positively

*Energy relaxation techniques tapping shakras (you can email me about this at 4survivors@healingsexualabuse.info to find out) Jacobson muscular relaxation technique… breathing whole breaths deep into the stomach slowly and exhaling slowly … many out there..

*stick to main priorities and cut back on low priorities and simultaneously back off during your low points to not overdue things

*walk in the sun a half hour per day

*each day find something you haven’t seen before or done before … this kills depression

*initiate new routines within routines to break monotany

*maintain a high level of trust and confidence in plans you create and be persistent and persevere with them

SOCIAL SUPPORTS FAMILY    BUDDY GROUPS   = they help with encouragement, a contract you have made with yourself you have told them about, and they give you a push when you need progress monitors….

Work with others to avert loneliness….Admit feeling depressed to trusted supports…. depression is a broken spirit (if you had a broken leg you wouldn’t hide it)  Seek out support groups if you have no trusted supports…

CHOOSE YOUR POWER TO DO ACTIVITIES.. THINK OF EVERYTHING YOU HAVE DONE IN YOUR LIFE YOU HAVE ENJOYED AND MAKE A LIST AND THEN ADD TO YOUR LIST WHAT YOU WISH YOU COULD DO AND THEN PUT ON YOUR LIST YOUR GOALS THAT YOU WANT TO ACCOMPLISH AND ACTIVATE THE LIST EVERYDAY….

A good self monitoring tool is to ask yourself : Are you depressed or depressed over being depressed? The latter is a double whammy and a deeper ditch to get out of, but you can do it when you choose to.

KEY ELEMENTS TO STOP DEPRESSION IN ITS TRACKS:

Is it possible to accept unpleasant and sometimes painful moods and sensations of depression’s thoughts?

shift your perspective from how bad you feel to how you managed to operate despite depression

what positive information you gathered about ability to survive depression is a new focus for you

fake it til you make it… tell others… counseling… ask yourself what is causing the pain… approach your causes or perpetrators causing you the pain in a forgiving way and authoritative way….search for your own positive answers… tell others how to heal and find their way

FIND 3 THINGS YOUR JOYFUL FOR AT THE END OF THE  DAY…. IDENTIFY PEOPLE WHO HAVE HELPED YOU AND GIVE THEM GRATITUDE

THE JUST DO IT TECHNIQUE… JUST DO IT…. LOG BOOK YOUR EMOTIONS AND MOODS DURING THE DAY AND KEEP TRACK OF ACTIVITIES IN THE LOG BOOK…. BREAK ANY ISOLATIONS YOU HAVE PLACED YOURSELF IN… LOOK BEYOND MOMENT OF DEPRESSION TO A FUTURE OF NO DEPRESSION… MENTAL IMAGING OF A POSITIVE YOU AND OTHERS SOCIALIZING AND ACT OUT THE IMAGERY

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