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Depression Episodes

for 13 år siden 0 +0 / -0 3043

I decide to use physical exercise to counteract my tendency to think and introspect. It starts to work.

for 13 år siden 0 +0 / -0 3043

Last 2 months, I was down. I was caught by my avoidance mood (my mood swing that was with me a long time). It always go back to normal again. This time , it lasts about 2 months, puntuated with good days.

I am planning to attack it this way: I look at it as an "impulse control" problem. I am letting the situations or my thoughts to dictate what I do. I do not control my impulse to respond to the up-coming situations and thoughts. From now on, I will not let these impulse to control my response. I will control my impulses and guide myself into constructive small changes. Though it may be difficult, but other brain functions are still intact. If I pay attention, I may be able to regulate my "impulse control".

Report it back later to see how it works.

May 27

for 13 år siden 0 +0 / -0 3043

Last 3 days , I spent my time in Reactvity. Reacting to the Outdated Map that is stored in my Head.

I need to be more conscious of the NOW. Explore and Be Conscious of the Territory. Beware of Reactivity.

Conclusions:

1. Beware of my Reactivity to Unhelpful Map.

2. Explore the Territory and Create Helpful Map.

for 13 år siden 0 +0 / -0 653

Hi MMS,

You have much insight. Yes, accepting the normal ebb and flow of life is an important and helpful way to deal with it well. Also, as you said, the interpretation is key! Keep up the good work and thanks for posting. Let us know if we can help.

Tiana, Health Educator

for 13 år siden 0 +0 / -0 3043

"The Map is not the Territory".

Don't depend totally on what you THINK.

EXLPORE the TERRITORY.

for 13 år siden 0 +0 / -0 3043

Meta-regulation as a mean to combat "Depression Triggers & Spirals"

When we are normal, that mean our "normal self-regulation" is working and we are pleased with the results.

When wer are depressed, we are not pleased with the results of our "normal self-regulation", especially when the depression persists. At that time, we need to use meta-regulation, that is to regulate our "normal self-regulation".

Since most of our "normal self-regulation" are automatic and unconscious, and we are only aware of their results, we need training and learning in order to increase these kind of awareness and regulation.

The meta-regulation help us to identify changes that we need to make.

"Normal self-regulatioins" are our old habits.

"Meta-regulations" are used as

1. an intervention in our old habits.

2. an method to build new habits.

3. An awareness of our old habits that we are unconscious of.

for 13 år siden 0 +0 / -0 3043

Yesterday, I experienced a social rejection, and I called it it a early day. I slept early.

I am sensitive to social rejections. The social rejection triggers my early sleep. What is a constructive way to look at my situation ? Most people are rejection sensitive. They will feel bad after social rejections. These are unavoidable. Before I used to ignore these rejections and keep going, sometimes I can do itsuccessfully, but sometimes the rejection depletes my energy. Then I try to blame my weakness of not able to ignore these rejections and try to finding ways to ignore these rejections successfully. Another perspective is the mindful way. Feel the reality of rejections, the sensation ,the interpretation, the depleted energy level, the early sleep, accept them as they are. Don't fight or avoid them. Let the natural cycle takes care of itself.

Conclusion: We need to accept the natural cycles in our life. If we try to disrupt the natural cycle, it may cause more trouble than it is worth.

for 13 år siden 0 +0 / -0 3043

"The mindful way through Depression"
by Mark Williams, John Teasdale, Zingel Segel, Jon Kabat-Zinn

This book is a must read for those who have 3 or more episodes of depression.

This book is based on a program called Mindfulness-Based Cognitive Therapy(MBCT), which is a modification of Mindfulness Based Stress Reduction(MBSR) It is a 8-week program that combines mindfulness meditation, yoga and CBT to address the problem of recurring depression. After the program, you may feel more relaxed during your depression.

I will send the book and meditation tapes to you upon request.

Or you can get it at Amazon.com or other book outlets.

for 13 år siden 0 +0 / -0 3043

Some surmise on why we have setbacks based on the model SWOT.

S(Strengths)W(Weaknesses) = Personal Characteristics

O(Opportunities)T(Threats) = External Environment

My SWOT is different from yours. By knowing my SWOT , I may be able to reduce the frequency, duration or intensity of my setbacks.

I think I need to spend sometime writing down my SWOT and see how SWOT Predispose Precipitate Perpetuate my setbacks & successes.

for 13 år siden 0 +0 / -0 6252

Tiana.

Thank you. Boy this is so much different from Panic and anxiety. I have been reading a lot because although I do not have depression I have friends that do. Panic attacks are very scary but with a little help a person can function. Also depression is a side effect of Arthritis but I have never been like this. Blue for a few days when the pain is really bad but nothing like I am reading about. Right now I have a lady I talk to twice a day who is in the depressed phase of her Bipolar. All I can do is listen and support but to help her I may have to do this program as she is not doing it. My poor therapist is going to go nuts with all the questions I have for her.

Please bear with me if I ask something stupid. It is for a good cause, my friend needs help.

Davit.

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