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KEvents presents Keys to Unlocking Depression

KEvents presents Keys to Unlocking Depression. A Webinar with Michael D. Yapko, Ph.D. Part 3. What to Do, What Not to Do, When and How to Get Help, Preventing Relapses.

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KEvents presents Keys to Unlocking Depression

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  1. KEvents presentsKeys to Unlocking Depression A Webinar with Michael D. Yapko, Ph.D.

  2. Part 3 What to Do, What Not to Do, When and How to Get Help, Preventing Relapses

  3. In this webinar series I have emphasized the point that depression has a huge social component that has received too little attention to the detriment of people who suffer depression and those who care about them

  4. Key Lessons to Learn

  5. Other People Are Not Like You; Depression and the Internal Orientation; Get Out of Yourself

  6. Thinking Too Much and Too Deeply; Learn to Take Action

  7. Don’t Bring Others Down With You; Learn to “Lighten Up” and Protect Those You Love

  8. Self-Deception and Seeking the Truth: Learn to “Reality Test”

  9. Drawing the Lines: Define and Protect Your Personal Boundaries

  10. Other People, Especially Close Others, Can Save Your Life: Get Connected

  11. Hand-Me-Down Blues: Be an Antidepressant Parent

  12. Self-help is Essential; Learn and Apply Skills in Your Own Behalf Most depressed people do NOT seek help, unfortunately

  13. ADVICE FOR DEPRESSED INDIVIDUALS… ...AND THE PEOPLE WHO CARE ABOUT THEM

  14. Some Suggested GuidelinesFor Family Involvement • Determination as to family’s role • Limit involvement to specific interactions that adversely affect the child • Enlist family members as allies in therapy • Consider criteria for excluding family (e.g., abuse, violence) • Not “either/or” family or individual therapy; “both/and” are usually possible

  15. Things to Do When You’re Depressed • Get a thorough physical examination - and level with your doctor. • Avoid alcohol. Completely. (Yes, you.) • Strive to learn about your vulnerabilities and develop ways to manage them. • Learn to distinguish: - facts from feelings -beliefs from facts • Strive to sleep well

  16. More Things to Do When You’re Depressed • Challenge yourself: “How do I know?” • Strive to exercise regularly. • Do fun things and do them often. • Get and stay connected to others. • Learn to relax. • Be goal-oriented in important areas. • Prioritize and problem-solve. • Get support, get help. Don’t wait!!

  17. Things Not to Do When You’re Depressed • Don’t dwell on the past. It’s gone. But, tomorrow hasn’t happened yet. • Don’t compare yourself to others. “You have to do your own growing no matter how tall your daddy was.”(Abraham Lincoln) • Don’t catastrophize; understand probability. • Don’t leave important things unsaid or unresolved. • Don’t analyze too deeply. Move on.

  18. More Things Not to Do When You’re Depressed • Don’t ignore reality. Get the facts! • Don’t ignore your own needs. Self-care is not the same as selfish. • Don’t give up or be passive. Try again, BUT DO SOMETHING DIFFERENT!! • Don’t isolate. Find good people to be with. • Don’t leave time unstructured.

  19. Some Advice for Partners/Family Members • Don’t blame the person for being depressed. Use the depression as a series of problems to be solved. • Don’t attribute the depression to motivation problems. • The depression is their problem, not yours. Don’t feel guilty, but do what you can to help. • Keep your life going.

  20. More Advice for Partners/Family Members • Avoid clichés like “Pull yourself up,”“Quit feeling sorry for yourself,” and “Cheer up.” • Don’t try and “save” the person from doing things he/she can do for him or herself. • Getting out of depression is a series of small steps needing your encouragement. • Focus on present challenges- there’s no need to bring up past failures.

  21. When to Get Professional Help • Suicidal thoughts or feelings • When feeling “stuck” and hopeless • When lacking support to “reality test” and have no clear sense of direction • BEFORE it reaches a crisis point • When potentially life-changing decisions must be made with clarity • When adversely affecting others

  22. Good Psychotherapy Teaches • Greater self-awareness and self-acceptance • Skills in reality testing, using information instead of subjective perceptions • Skills in building and maintaining positive relationships with others • Skills in coping with life’s inevitable adversities • Skills in decision-making • Skills in thinking preventively

  23. It is important to “shop” for a good therapist, one who knows a lot about the depression and its active treatment You can contact APS and other professional organizations for referrals

  24. Advice for Choosing a Psychotherapist • Someone licensed/credentialed with the appropriate academic and clinical training • Someone with an advanced and CURRENT knowledge of the intricacies of depression • Someone who will push you gently but firmly to be proactive in treatment • Someone who will also talk to your partner and kids, at least occasionally • Someone available for regular consultation • Someone who will teach skills, provide information, and offer perspective

  25. Learn to Think Preventively!

  26. Most of the unhappy people I’ve treated had ample time to act preventively, but missed the opportunity… …Primarily because it came disguised as inconvenience

  27. The greatest potential for prevention is in teaching people how to step outside their own thinking

  28. The Foundation of Prevention is the Ability to Think Ahead Emphasize the Skill of Foresight

  29. People say, “The future can’t be predicted” or “Life is what happens to you when you had other plans” or “Live for today” That’s global thinking, and it’s wrong!And, worst of all, it precludes learning to think preventively

  30. An Excellent Review of the Current Depression Prevention Literature • See “Major Depression Can be Prevented” by Ricardo Muñoz, William Beardslee, and Yan Leykin in the May-June, 2012, issue of American Psychologist (Vol. 67, No. 4, 285-295). • Meta-analyses suggest that 22-38% of major depressive episodes could be prevented with currently available methods.

  31. Ways to Think Preventively!! • Teach impulse control and cause-effect thinking (foresight) • Acknowledge individual differences with respect and empathy • Generate multiple viewpoints (flexibility) • Accepting and utilizing one’s uniqueness • Stress management • Adapting to changing circumstances

  32. HIGHLY RECOMMENDED SELF-HELP RESOURCES • Keys to Unlocking Depression (Yapko) • Depression is Contagious (Yapko) • Breaking the Patterns of Depression (Yapko) • Hand-Me-Down Blues (Yapko) • Focusing on Feeling Good CD Program(Yapko) • Calm Down! CD Program (Yapko) • Emotional Intelligence (Goleman) • Mind Over Mood (2nd ed.) (Greenberger & Padesky) • Feeling Good (Burns)

  33. Please visit my website (www.yapko.com) to join my electronic mail list in order to receive my monthly newsletter

  34. I’m grateful to Sandra and Kerri-Ann of KEvents for making this presentation possible Thank you all for participating!

  35. Thank you for your kind attention! Michael D. Yapko, Ph.D. E-mail: michael@yapko.com Website: www.yapko.com Address: P.O. Box 487 Fallbrook, CA. 92088-0487 USA

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