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Archive for depression

When African Americans Grieve

Posted by 1-Stephanie Jordan on
 October 19, 2020
  · No Comments

This summer, the nation and the world grieved the loss of George Floyd and other victims of police violence. The sting of racial injustice combined with police brutality continues to cause outrage and incalculable grief among African Americans; a “conscious nightmare” if you are black in America. Grief as a function of ethnicity is not widely researched within the bereavement scientific community; particularly grief experiences of African Americans. However, the grief process for African Americans differs from Eurocentric culture and has distinct factors and features which contribute to their grieving process.

Distinct Factors That Contribute to the African American Grieving Process

There are many factors that contribute to a distinct grief process for African Americans. These include losses to homicides, a diminished lifespan, a history of sociological disadvantages, poverty, racism, oppression, police brutality, civil injustices, incarceration, and drug and alcohol abuse.

The Centers for Disease Control (CDC) data shows the homicide rate among African Americans is eight times higher than that of Caucasians. Thus, African Americans are likely to experience premature loss of a loved one to homicide. They live approximately six to seven years fewer than Caucasians. Moreover, socioeconomic disadvantages persist across multiple generations of African American families. These life-long, and lingering stressors contribute to how African Americans experience grief and is commonly referred to among mental health professionals as complicated or prolonged grief experiences.

Distinctive Features of African American Grief

Researchers found there are inherent strengths and distinct features that show how grief differs in the African American culture in contrast to the Eurocentric culture. Continuing bonds, changes in self-identity, kinship bonds, professional and social support, and religious coping are a few of these features.

  1. Continuing Bonds:  African Americans are likely to maintain ongoing spiritual connections with deceased loved ones, mark birth and death occasions, connect to loved ones through dreams or sense their loved one’s presence or have conversations with them, and make frequent visits to the cemetery.
  2. Change in Self-Identity:  Likewise, in this close-knit culture, there is an interconnectedness within “the village” that affects one’s sense of self in the African American community more so than in other groups.
  3. Kinship:  A loss to an extended family member or close friend, in the African American community, is just as significant  as a loss in one’s nuclear family. It profoundly affects “the village” regardless of formal kinship.
  4. Professional/post social support:  African Americans are also less likely to use professional therapy services and embody stoicism to a fault. Researchers suggests African Americans believe that sorrow and suffering are to be expected and difficult circumstances tolerated rather than seek help to address the situation. Family support helps, unless members are emotionally preoccupied and have limited capacity to help others through loss.
  5. Religious Coping:  African Americans that do seek help, turn to religious coping and rely on faith, spirituality, and prayer with some seeking informal counseling with church pastors.

When African Americans Grieve

When it comes to grief and African Americans, there is no one-size-fits all approach. Important cultural differences and grief variations that are in relationship to – and as a result of – external environmental, structural, and social factors must be considered by mental health professionals in order to understand, and not pathologize, the African American grief experience. While some members in “the village” may stigmatize counseling and therapy services, getting help for grief, loss, and trauma can be cathartic and restorative.

References:

Laurie, A., & Neimeyer, R. A. (2008). African Americans in bereavement: Grief as a function of ethnicity. OMEGA – Journal of Death and     Dying, 57(2), 173-193.

Boulware, D. L., & Bui, N. H. (2015). Bereaved African American adults: The role of social support, religious coping, and continuing bonds. Journal of Loss and Trauma, 21(3), 192-202.

Rosenblatt, P. C. (2017). Researching grief: Cultural, relational, and individual possibilities. Journal of Loss and Trauma, 22(8), 617-630.

Jarosz, B. (2020, April 16). Disadvantage for Black families compounded by economic circumstances of Kin – Population reference bureau. Population Reference Bureau – Inform, Empower, Advance. https://www.prb.org/disadvantage-for-black-families-compounded-by-economic-circumstances-of-kin/#

 

Categories : Counseling, Depression, Grief, Mental Health, Trauma and Loss
Tags : African Americans, Black in America, counseling, Cultural Differences, depression, George Floyd, grief, mental health, Racism and Grief, trauma

Self-Care in the Time of Corona

Posted by Manet Castaneda on
 June 22, 2020
  · No Comments

Difficult Times

As our nation and world around us is surrounded by news of the COVID 19 epidemic, it can be very easy to neglect self-care due to the different struggles that can arise from this unique situation. It is not uncommon to experience feelings of anxiety, depression, loneliness, confusion, and even anger during this difficult time. Because of this, it is important to deal with these emotions in ways that are helpful and healing. Self- care is one way in which we can deal with difficult emotions and situations. Keep in mind that self-care is what we do (or stop doing) to take care of and improve our mental, physical and spiritual lives. Below are a few ways in which you can practice self-care during this particular situation that we are all facing as a community.

Practice Gratitude

Practicing gratitude has been found to have a positive impact on how our bodies and minds feel. When we practice gratitude, this stimulates oxytocin in our brains, and this helps relax the nervous system. There are two ways in which we can practice gratitude. The first is to practice gratitude for within, that is to say, being grateful for your life, body, breath, mind, strengths, etc. The second way we can practice gratitude is outwardly by being grateful for others, our pets, nature, resources, and other elements outside of us.

Seek Social Connections

During the quarantine, it can be difficult to maintain in touch with others, however it is still important to seek out those connections for support. Having a community or a tribe of people that you can count on can help reduce the feelings of loneliness and isolation. Some ways we can keep in touch during this time is via video phone calls, writing text messages, writing letters, or social media. With any relationship, it is important to be intentional about the type of communication you have, so find ways to be creative with your communication during the time of Corona.

Stay Active

Keeping an active lifestyle can keep improve your mood and boost your energy levels. During the quarantine it can be hard to find ways to exercise, so take some time to research various at home workouts that are available on the internet. Find ways to be creative with your workouts, try new forms of exercise that perhaps you have always been interested in. Make it a social activity by including your family members or roommates. Consider making a schedule that fits your daily activities so that you are more likely to stick with it.

Seek Help

Lastly, if you find yourself having a hard time with the isolation and the issues that have come up as a result of the quarantine, it is highly encouraged to seek professional help. Many organizations including our own (Fuller Life Family Therapy Institute) are offering telemental health services. If talking to someone about your struggles is something you are considering, now might be a good time.

Categories : Anxiety & Panic, Anxiety Issues, Covid-19, Depression, Gratitude, Lifestyle, Mental Health, Mindfulness Practice, Parenting, Relationships, Self-Care Practices, Stress Management
Tags : anxiety, depression, gratitude, physical well-being, self care

When Grief and Spirituality Intersect

Posted by 1-Stephanie Jordan on
 March 30, 2020
  · No Comments

In light of the recent global novel Coronavirus pandemic that spread and claimed the lives of hundreds of thousands of people in local communities, cities, states, and countries around the world, many individuals are experiencing grief in the midst of this calamity. Some have lost loved ones due to the virus, are unable to have or attend funerals for the deceased loved one, are personally suffering from or know someone suffering from the virus, are dealing with the psychological and emotional effects of “social (physical) distancing,” and are worried about meeting the most basic needs for their family’s survival and livelihood. These concerns, among others, have caused many to experience some form of personal grief, or an existential crisis in spirituality.

Death itself, whether untimely or anticipated, sometimes leaves unanswered questions. Dr. Mark Kellenman, author of the book, “God’s Healing For Life’s Losses” examines the complexities of life’s unanswered questions; in the midst of death and in the midst of human suffering. His book offers readers a perspective on grief, spirituality, and hope through the Divine Redeemer. Although the book is specifically written for individuals of Christian faith, the concepts and perspectives shared may be applicable to other religious faiths as well. This blog will share grief perspectives from the book on how to move from depression to hope on one’s grief journey.

Traditional Perspectives on Processing Grief

Many people are familiar with the five stages of grief model first introduced by psychiatrist Elizabeth Kübler-Ross. She speculated that an individual experiences denial (stage one), anger (stage two), bargaining (stage three), and depression (stage four), before coming to acceptance (stage five). The model suggested that grief occurs in a sequential process until they reach the final stage.

Dr. Kelleman, however, viewed the five stages of grief model as too one-dimensional. Noting that individuals tend to deal with their grief in separation from others which leads to feelings of spiritual abandonment, social betrayal, and feelings of shame and self-contempt. Dr. Kelleman believes this causes spiritual depression.

Spirituality Perspectives on Processing Grief

Dr. Kellenman’s grief model, which he describes as God’s Positioning System (GPS), explains grief as a multi-dimensional process, where individuals respond to grief by integrating spirituality into their grief process. The model introduces eight stages. Four stages address hurt and four stages address hope.

Four Stages of Hurt Four Stages of Hope
Candor: Practice honesty with myself. Waiting: Groaning with Hope.
Complaint: Honesty with God. Wailing: Trusting with Faith.
Cry: Ask God for help. Weaving: Perceiving with Grace.
Comfort: Receive God’s help. Worshiping: Engaging with Love.

The eight stages describe how grievers can suffer a loss and come face-to-face with God. The traditional grief responses, introduced by Kübler Ross, are not to be minimized. Dr. Kellenman encourages grievers to learn how to move from denial to personal honesty, from anger to honesty with God, from bargaining to asking God for help, and from depression to receiving God’s help.

Moreover, the four stages of hope describe how grievers can take God’s hand and journey forward in life (acceptance) while facing the realities of their loss. Dr. Kelleman, calls this “creative suffering.” That is, creative suffering converts the suffering that batters and causes depression, into hope that, The Redeemer can bring healing to hurting hearts.

Journeying in Hope: An Alternative Perspective

Dr. Kelleman, explains the journey of grief can be emotional, complicated, and messy. It comes with hills and valleys and good days and bad days. It is normal to feel hurt and it is necessary to grieve. Remember that taking the journey with God places one’s trust and faith in His good character and his good heart that better days will come. Likewise, contemplating suffering from a grace perspective nurtures alternative ways to view life’s losses where hope can flourish, and spiritual growth can mature.

Reference:

Kellemen, R. W. (2010). God’s healing for life’s losses: How to find hope when you’re hurting.  Winona Lake, IN: BMH Books.

Categories : Anxiety Issues, Counseling, Covid-19, Depression, Depression, Bipolar, Mental Health, Spirituality, Trauma and Loss, Unemployment
Tags : anxiety, death, depression, grief, Grief Models, healing, loss, mental health, spirituality, trauma and loss

Unlocking the Signs and Secrets to the Baby Blues

Posted by 1-Elisa Squier on
 March 20, 2019
  · No Comments

A woman’s identity changes when she becomes a mother. She starts to become known as so-and-so’s mom. People want to see the baby, not her. Priorities shift as she considers the needs of this helpless human, who demands her time and attention. When all is well, she is happy and eager to pour out love and affection. But what happens when that happiness wanes? When everything feels like a chore or a burden? When helplessness or resentment take over?

“Baby Blues” vs Postpartum Depression

There comes a time in a mother’s life, especially a new mother, when she feels overwhelmed. Housework is mounting, sleep is lacking, hormones are temperamental. The good news is that these feelings and stresses are normal. About 80 percent of all new mothers’ experience feelings of helplessness or anxiety.  And yet these are experiences that are rarely talked about. These experiences can include thoughts and feelings that women feel ashamed of, but that are normal. When those negative feelings linger more than the first few weeks after giving birth, that may be a sign of something bigger.  This is called postpartum depression.

Many women experience some depressive symptoms within the first week of giving birth: crying, low motivation, feeling sad, high stress levels, exhaustion. These “baby blues” as some call them, affect nearly 4 in 5 women, but usually disappear after the first few weeks. This is a natural reaction to the influx of hormones, physical strain of birth, and overall change of having a baby in the home. When those feelings persist for weeks on end, that is a sign of something more serious: postpartum depression.

Postpartum depression (PPD) is a condition that affects up to 1 in 5 women who have given birth. It includes all the same feelings as regular depression, but they last longer or may be intensified. These include feelings of helplessness or worthlessness and can even lead to thoughts of harming yourself or your child. PPD can be debilitating or lead to feelings of being incapable as a mother, but it doesn’t last forever.

Tips for Dealing with Postpartum Depression

Breastfeed

If you can, breastfeed. New research has shown that breastfeeding has a strong connection with postpartum depression. Women who breastfeed tend to have a decreased risk for developing or sustaining postpartum depression. Not all women are physically able to breastfeed for a variety of reasons, and if you can’t, there’s no need to feel bad about it. But if you can, breastfeeding provides great benefits for both the mother and child.

Prioritize Sleep

Obviously, this can be hard with a newborn baby, but sleep has profound effects on how you feel on a day-to-day basis. Try to sleep when the baby when sleeps as often as you can. Ask a friend or relative to come watch the baby while you sleep.

Seek help

Women who experience PPD are at a higher risk for experiencing other issues, such as suicidal thoughts and increased anxiety. If left untreated, these can have major consequences for you and your family. Talk to a health care professional  or seek therapy. Seeking professional help can help alleviate these issues and lead to a much more satisfying life for you and your family.

Medication options

In some cases, medication can be a helpful option for women struggling with PPD. Talk to your doctor and be open about your symptoms. Be sure to learn about medication side effects before adding anything new, especially if you are breastfeeding or taking any other medication. Your doctor or pharmacist can help with any questions you may have.

Remember, you’re not alone and you don’t have to live with these feelings! You don’t have to carry any shame for feeling down or struggling. You can reach out for help and find a way through with patience, self-kindness and support.

Read more about PPD:

Baby Blues Gone Bad
https://www.postpartumdepression.org/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4842365/

Contributed by Elisa Squier, M.MFT, LMFT Associate

Clinical Supervision by Amy Fuller, PhD, LMFT-S, LPC-S

Categories : Counseling
Tags : anxiety, baby blues, depression, family, mental health, motherhood, pregnancy, shame, wellness

Hidden Grief

Posted by Shani Bell on
 September 23, 2017
  · No Comments

Grief usually brings up memories of those we have lost. However, people grieve for many reasons.  Believing grief is only about mourning those who have died can leave a person feeling confused and lost when they witness related symptoms after the loss of other important parts of their lives.

People often mourn the loss of a marriage or other relationship, a job or business after retirement, functioning, a home after a disaster, a life plan that does not pan out the way you thought it would, or personal security after being violated to name a few. The loss of all of these can lead you through stages of grieving. But unlike the loss of a loved one, you may not expect to encounter grief in these areas. Being aware that grief does not just happen when you lose a person or a pet can help you to recognize it for what it is and address it in a healthy way.

How do we experience grief?

People respond to loss in different ways. Many have heard of the stages of grief which include anger, denial, bargaining, depression and acceptance. These stages occur in different orders, with some occurring more than once during a single period of loss. And not all stages may be experienced. In addition, you might find that you are having physical symptoms like fatigue, changes in weight, headaches or upset stomach. Emotional and behavioral difficulties can often appear in the form of restlessness, drastic mood changes, crying spells, deep sadness, difficulty concentrating, confusion, fear, guilt, anger, and many other symptoms.

Pay attention to your mind and body if you are witnessing any of these symptoms. They might be telling you that grief is present.

How do we respond to grief?

Trying to convince yourself that you should not be grieving because no one has died is not helpful.  Having to deal with disenfranchised grief only makes the healing process more difficult. Minimizing the weight of your loss might come from your inner voice or external friends and family who may not understand the impact of your loss. Whether or not you initially think you should be grieving, you are still doing so.

A healthy dose of self-compassion is a great first step to managing your grieving process.  Through accepting and validating your loss to yourself and then giving yourself space to grieve, you open the door to properly deal with it.

For many, especially when they are enduring disenfranchised grief, it can be helpful to participate in a support group with people who are coping with similar life changes. Engaging with peers can help with validating and normalizing the pain of such loss. These groups may also help to provide tools for processing your loss. Individual counseling can be similarly beneficial, especially for people experiencing prolonged grief for greater than six months. It is especially important to take care of yourself and seek professional help.

If you are struggling with grief, check out some of these resources to start your healing journey:

https://www.griefrecoverymethod.com/

http://bradhambrick.com/learning-to-grieve-losses-not-caused-by-death/

https://www.thegriefgirl.com/grief–grieving.html

 

Contributed by

Shani Bell, MAAT, LPC-Intern

Supervised by Dr. Amy Fuller, PhD, LMFT-S, LPC-S

Categories : Counseling, Depression, Depression, Bipolar, Divorce, Grief, Mental Health, Post Partum Depression, Self-Awareness, Trauma and Loss
Tags : counseling, depression, divorce, grief, mental health, post partum depression, self-awareness, trauma and loss

When Caring Hurts: Preventing Caregiver Burnout

Posted by FullerLife on
 August 1, 2017
  · No Comments

You are dependable and loyal. You take family seriously and honor those around you who are unable to care for themselves. So you have found yourself in the position of caring for an elderly parent grandparent or chronically ill or disabled loved one who requires constant care. Sometimes it feels like it is just too much for one person to bear. You may feel that no one else is there to carry the burden but you. However, not reaching out for help can lead to harmful results. 

The Numbers Don’t Lie 

The United States is home to over 44 million unpaid caregivers. The numbers will continue to grow as the population of baby boomers continues to age. The prevalence of spectrum disorders, like autism, has increased in America by 30 percent in recent years. Many disorders can limit the ability of people to function independently. These situations may create a need for family members to step up when care facilities seem like an unwanted or unfeasible option. But what effect does the caregiving lifestyle have on the caregiver? 

Signs of Trouble 

Fatigue and sleep deprivation when caring for a loved one are common. Fatigue can make a caregiver more vulnerable to physical, emotional or mental illnesses themselves. This can be due to a combination of physical obligations of providing care around the clock to the worry and stress that can accompany the responsibility of maintaining someone else’s welfare. Oftentimes, caregivers are not only responsible for the elderly parent or disabled family relative. They are parents, husbands and wives as well, further adding to their load.  

You may notice that you, or the caregiver in your life, has become increasingly irritable, anxious or angry lately. A prolonged state of fatigue and stress puts caregivers at risk for diabetes, addictions, increased sensitivity to pain and infections. If you see signs of depression, such as feelings of hopelessness or helplessness, loss of interest in other activities, social withdrawal, find help. That is a clear sign that it is time for intervention.  

In difficult circumstances, some caretakers may appear disoriented, erratic and/or highly emotional. Let extreme changes in mood, behaviors or routine be a signal to you that something is wrong. 

Caring for the Caregiver 

If any of this sounds familiar, please take the necessary steps. As a caregiver, know that reaching out for help and taking care of yourself are just as important to your role as a caregiver as the caregiving itself. If you know someone who is responsible for a loved one’s wellbeing and is exhibiting signs of burnout, lend a helping hand. Here are some steps that you can take: 

  • Self-assess. Take a moment to do personal inventory. If your energy levels have been low and your patience thin, admit it to yourself. That is the only way to begin the process of improving your situation. 
  • Take a break. If you do not have to, don’t go it alone. Ask friends or family members to stay over a couple nights a week so that you can get a full night’s rest. See if they can watch your loved for a couple of hours during the day while you take some personal time. If there is no one available, take advantage of some of the caregiver resources (found below) that can assist you. 
  • Be mindful. Include a mindfulness, mediation or prayer practice in your day. This serves to increase your self-awareness and promotes relaxation while you are awake. Fifteen minutes can make a world of difference. 
  • Find support. As a caregiver, you might be too busy to know that there is help available to you, even if you feel like you are all alone. Please check out the following resources:  
    • AARP CareConnection
    • National Alliance for Caregiving

Want to see if you or someone you love is battling caregiver burnout, take this short quiz: 

https://www.caring.com/articles/caregiver-burnout-quiz 

 

Contributed by

Shani Bell, MAAT, LPC-Intern

Supervised by Dr. Amy Fuller, PhD, LMFT-S, LPC-S

 

Categories : Anxiety & Panic, Counseling, Covid-19, Depression, Emotions and Relationships, Mental Health, Self-Awareness, Self-Care Practices, Stress Management, transitions
Tags : anxiety & panic, counseling, depression, emotions and relationships, mental health, self-awareness, self-care practices, stress management, Transitions

Mess & Stress: The Science Behind Your Clutter

Posted by Shani Bell on
 July 6, 2017
  · 1 Comment

Look around you right now. Can you see the floor or is it covered in laundry? Are you reading this while sitting at a desk stacked high with clutter? So maybe you are not quite at hoarder status, but if you find yourself struggling to keep your external space organized, it might reflect a similar internal struggle.

Getting to the Bottom of the Pile

Some people are nurtured into a messy lifestyle. They grow up in families where a disorganized space is the norm. Others may find the busyness of life or personal circumstances leads to neglect in places like their home, workspace or vehicle. Maybe it feels like there is too much to do and too little time, so neatness is sacrificed for a higher priority. You may feel the whole process of keeping order overwhelming, tiring and pointless. Won’t it just get messy again anyway?

But there is a benefit to making order a priority in your life. Studies point out that a clean space can contribute to better cognition and better sleep. It is also physically safer and more life-efficient. Just as clutter in your physical space can signify clutter in your mental space, order around you can be a sign of an orderly mind. Living, and attempting to function, in messy spaces can also increase anxiety. And who needs extra anxiety??

What comes first – the mess or the stress?

Much like the age-old question about the chicken or the egg, identifying if your stress leads to mess or the other way around can be a challenge.  Those who struggle with anxiety, depression or other factors that contribute to a lack of motivation may also tend to struggle with keeping their spaces tidy. Though others may dismiss these people as just being lazy. In other words, your mess might not be the cause of anxiety or depression, but it might be a symptom of it.

Getting out of the Dumps

So, what do you do about the mess?

If you believe that your clutter problem might be due to an internal struggle, try addressing the root of the problem. This might mean some self-reflection, confronting a person or thing you have been avoiding or seeking the help of a mental health professional. Do what it takes to function at your best.

But whether the mess is the cause or symptom, anyone can benefit from clearing the clutter. If this task seems too daunting. Try the following tips:

  • Focus. Find one project to tackle and stick with it. Don’t allow yourself to try to achieve too many organization goals at once. Give yourself time-limited breaks for long tasks and get right back to it. Leave distractions like cellphones and computers in the other room.
  • Stash it away. Your brain is taking in everything it sees and it can be overwhelming. Neatly store items that you do not use often out of sight. Try organizing the items that you frequently use in easily accessible but less visible places.
  • Put it back. After you gain order, don’t make it hard on yourself. It may seem easier in the short-term to just throw that one item on the floor, but over time you will find yourself right back in the middle of a mess. Give “future you” a break and put it back where you found it. You’ll find that creating and maintaining order over time helps you breathe a little easier.

Want to know more?  Check out these related articles:

  • Collector, Minimalist or Hoarder: Whoever Dies With The Most Toys Wins
  • Create Balance: Living Well in the Midst of Anxiety

  • The Truth on Multitasking: What Will Doing it All at Once Do to You?

 

Contributed by

Shani Bell, MAAT, LPC-Intern

Supervised by Dr. Amy Fuller, PhD, LMFT-S, LPC-S

Categories : Anxiety & Panic, Counseling, Depression, Mental Health, Self-Awareness, Sticky
Tags : anxiety, counseling, depression, mental health, self-awareness

The Practice of Resilience

Posted by Angela Blocker on
 May 8, 2017

Everyone reaches a point when moving forward seems impossible. You feel you’ve given your best in your marriage, with your family and in your friendships. You’re are working harder and harder but none of your hard work seems to be paying off. You seem to fail repeatedly. What happens after you’ve tried and failed again and again?

Often, we feel hopeless.

In the 1960’s, researchers studied the learning process by conducting experiments measuring in response to rewards or punishments. This form of learning was called classical conditioning. Originally It was researched by physiologist Ivan Pavlov in his pioneering study who taught dogs to salivate at the ringing of a bell. The work of the 1960’s expanded upon the classical conditioning learning approach by investigating the role of motivation.

Dr. Martin Seligman, known as the father of Positive Psychology, and his colleagues conducted a similar experiment with dogs testing motivation. The dogs would hear a bell followed a light shock administered to the dog. In time, the dogs learned to respond to the shock when the bell sounded. Seligman and his fellow researches did not expect what happened next.

All the dogs were then placed in large crates with a low fence in between. One side of the fence had an electrified floor. Researches gave a light shock when the dogs were on the electrified side but to their surprise, the dogs did not jump to the non-shocking side of the fence. Instead, they laid down. The dogs learned from the first part of the experiment that they were powerless to avoid the shocks. A new set of dogs that had not experienced the shock jumped right over the fence.

This condition was described as “learned helplessness.” This is a state where someone does not attempt to escape a negative situation because the past traumas or persistent failure has taught them powerlessness.

In any situation where they have repeatedly tried and failed, people can develop learned helplessness.

But it can be unlearned.

Dr. Seligman wrote an article on how to become resilient. He offered these suggestions:

1. Increase mental toughness

Notice and dispute unrealistic beliefs. Often, our thoughts about the consequences or outcome have a greater impact than the consequences or outcomes themselves.

Dr. Seligman incorporates the ABCD model to explain:

C=emotional (C)onsequences (“I’m unloveable”) stem not directly from A = (A)dversity (Ex: crisis in relationship) but from B=one’s (B)eliefs about adversity (Ex:“’This is the end of the world for me”). The trick here is to (D)ispute unrealistic beliefs about adversity. (Ex: Is it really the end of the world?).

This ABCD approach was modeled from Rational Emotive Behavioral Therapy Albert Ellis’ and is a way to create new possibilities by viewing setbacks in new ways.

2. Play to your strengths

Dr. Seligman oversaw the development of a test highlighting the core characteristics and best qualities of a person. Identify your strengths. Consider your top strengths and how each as allowed you to accomplish your previous goals. Take time to evaluate which strengths do not come as naturally to you and put effort into developing them. Write a narrative about how your strengths have served you in challenging situations.

3. Give yourself a real compliment.

Dr. Seligman said to be specific in your compliments. This idea comes from Carol Dweck, author of MindSet and next generation researcher of learned helplessness. Dweck believes most basic abilities can be developed through dedication, hard work and accurate praise. When you work hard, instead of telling yourself, “Good job. I’m awesome!” Be specific. Say, “Today I did a really good job at maintaining eye contact.” Or “I have been trying really hard the last few weeks to be attentive in my marriage by doing the dishes the way my wife likes.” “I have been training every day for a week even when I didn’t want to. I’m proud of myself for that.” When you’ve been working hard, reward yourself by stating it so it encourages you to continue in the future.

Resilience isn’t easy, but like any skill is learned. Take time to look at a situation differently, work your strengths as you move through it and acknowledge your hard work. Fuller Life helps people strengthen and motivate themselves towards long-term resilience.

Contributed by Angela Blocker , M.A, LMFT Associate

Clinical Supervision by Amy Fuller, PhD, LMFT, LPC

Categories : Cognitive Reframing, Counseling, Covid-19, Emotional Intelligence, Lifestyle, Mental Health, Self-Awareness, Self-Care Practices, Social Skills, Stress Management
Tags : depression, resilience

5 Questions People Who Might Have Major Depression Ask Themselves

Posted by Angela Blocker on
 December 6, 2016
  · No Comments

Major depression or clinical depression can feel overwhelming. Spending time with family and friends or doing activities that were once enjoyable may feel exhausting and emotionally taxing. Those struggling with may find themselves asking tough questions that could indicate undiagnosed major depression.

“Was Life This Hard Before?”

Depression affects the basic human functioning of a person and hinders everyday life. Mix together a tragic event with debilitating negative self- thoughts, insomnia/hypersomnia, undereating/overeating, well-meaning but misunderstanding family and friends, and you’ve got a recipe for disaster.  This is not to mention daily stressors from everyday responsibilities. Soon, beginning each day becomes more difficult and spending time with loved ones requires more energy. Major Depression also looks like disinterest in activities and hobbies previously enjoyed. Over time, the walk through life becomes a cyclical trudge of monotony and listlessness.

“What’s Wrong with Me?”

Many factors contribute to depression.  Major events, such as death or loss, genetics, serious illness, certain medications, abuse, or financial circumstances can trigger the onset of depression.  Often, combinations of these happen simultaneously – leading to an increased likelihood of major depression. Moreover,  most sufferers are unaware of the compounded effects and do not seek help until their symptoms are unbearable.

“Am I Alone?”

According to the National Institute on Mental Health, 16.1 million people experienced at least one major depressive episode during the year 2015. Notably, one out of two people will have some form of depression in their lifetime. It affects every demographic and is found in all cultures.

“Why Won’t I Get Help?”

One of the main reasons individuals  who may have major depression do not seek help is shame for not being ‘normal’.  A study from a group of European psychiatric  researchers found that the impact of shame  for depression towards oneself was greater than anticipated shame by others. In other words, how you view yourself influences whether you will seek help. In addition to shame, Margarita Tartakovsker, Associate Editor of Psych Central, lists severity, questions about getting started, time and energy, and money as reasons for why people do not get help. While waiting may seem like a good idea, it can lead to longer depressive episodes, other illnesses and even suicide. In fact, depression is a completely treatable disease.

“Where Do I Start?”

If you, or someone you know, is experiencing increased feelings of sadness, low energy,  decreased interest and/or difficulty participating in usual activities or hobbies, difficulty getting or staying asleep, thoughts of suicide, weight loss or gain , consider these options:

  1. Screen Yourself or a Loved One
  2. Seek out a physician or licensed mental health professional.
    1. Psychiatrists are medical doctors who treat mental health illnesses by finding organic causes and can prescribe medication.
    2. Psychologists are skilled in assessing and diagnosing mental health disorders and can provide therapy.
    3. Licensed therapists are trained to evaluate and treat mental problems through counseling and therapy.
  3. Talk to someone you trust about the changes you’ve see in yourself or a loved one
  4. Become educated about depression in general
  5. If you are having thoughts of suicide, please call
    1. 1 (800)SUICIDE or 1(800) 784-2433
    2. Go to the nearest emergency room.

Depression can feel like it has taken away your natural resilience to life’s challenges. It can make you feel powerless. However, you can take action. You can get your life back.

Fuller Life is here to restore you to health and advance you to a wholeness you never dreamed possible.

See our Scoop it! Page on Dancing with Depression.

 

Contributed by

Angela Blocker , M.A, LMFT Associate

Clinical Supervision by Amy Fuller, PhD, LMFT, LPC

 

References

  • Bernstein, E. (2010, September 7). A way out of depression. . Retrieved from http://www.wsj.com/articles/SB10001424052748703946504575470040863778372
  • Murray, C. J. L., & Lopez, A. D. (1996). The global burden of disease: A comprehensive assessment of mortality ans disability from diseases, injuries, and risk factors in 1990 and projected to 2020. Cambridge, MA: Published by the Harvard School of Public Health on behalf of the World Health Organization and the World Bank.
  • Orenstein, B. W. (2012, August 30). Beth W. Orenstein. . Retrieved from http://www.everydayhealth.com/hs/major-depression/if-depression-goes-untreated/
  • Schomerus, G., Matschinger, H., & Angermeyer, M. C. (2009). The stigma of psychiatric treatment and help-seeking intentions for depression. European Archives of Psychiatry and Clinical Neuroscience, 259(5), 298–306. doi:10.1007/s00406-009-0870-y
  • Tartakovsky, M. (2013). What Prevents People From Seeking Mental Health Treatment?. Psych Central. Retrieved on October 15, 2016, from http://psychcentral.com/blog/archives/2013/01/14/what-prevents-people-from-seeking-mental-health-treatment/
  • Causes of depression. (2016, August 26). Retrieved October 15, 2016, from WebMD, http://www.webmd.com/depression/guide/causes-depression#1
Categories : Depression, Mental Health, Sticky
Tags : bipolar disorder, depression, major depression
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