Alive session - Week 1
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The document discusses depression and methods for overcoming it using mindfulness-based cognitive therapy. It states that depression often stems from negative thought patterns that emerge in response to feelings. These thoughts can include feelings of inadequacy, failure, and helplessness about overcoming depression. The document proposes that mindfulness practices and cultivating attitudes of patience, self-compassion, open-mindedness and persistence can help free people from habitual negative thinking and experience life more fully. It aims to break down depression into elements like feelings, thoughts, body sensations and behavior that can each be addressed to ultimately defeat depression.
Alive session - Week 1
- 1. TIRED OF FEELING SO BAD FOR SO LONG???
- 2. TIRED OF FEELING SO BAD FOR SO LONG??? DEBILITATING PERSONAL DISSATISFACTION
- 3. TIRED OF FEELING SO BAD FOR SO LONG??? DEBILITATING PERSONAL DISSATISFACTION DESPAIR
- 4. TIRED OF FEELING SO BAD FOR SO LONG??? DEBILITATING PERSONAL DISSATISFACTION DESPAIR HOPELESS, LISTLESS, WORN OUT.
- 5. THE SAD FACT IS THAT ONCE YOU HAVE BEEN DEPRESSED, IT TENDS TO RETURN….
- 6. We think:-
- 7. We think:- I’m not good enough.
- 8. We think:- I’m not good enough. I’m a failure
- 9. We think:- I’m not good enough. I’m a failure I can’t beat this thing
- 10. We think:- I’m not good enough. I’m a failure I can’t beat this thing There is something wrong with me.
- 11. BUT WHAT IF THERE’S NOTHING “WRONG” WITH YOU AT ALL!!?
- 12. BUT WHAT IF THERE’S NOTHING “WRONG” WITH YOU AT ALL!!? What if like virtually everybody else who suffers repeatedly from depression you have become a victim of your own very sensible, even heroic efforts to free yourself?
- 13. BUT WHAT IF THERE’S NOTHING “WRONG” WITH YOU AT ALL!!? What if like virtually everybody else who suffers repeatedly from depression you have become a victim of your own very sensible, even heroic efforts to free yourself? THINK QUICKSAND….
- 14. Here is a key learning:
- 15. Here is a key learning: At the early stages in which a mood starts to spiral downwards it is not the mood that does the damage; it’s how we react to it…..
- 16. Here is a key learning: At the early stages in which a mood starts to spiral downwards it is not the mood that does the damage; it’s how we react to it….. WHAT’S ACTUALLY HAPPENED IS THAT WE HAVE GOT TRAPPED INTO HABITS OF THE MIND.
- 17. Over the following weeks we are going to explore a set of practices that can be incorporated into your daily life that are designed to help free you from these debilitating mental habits, and help you to experience LIFE TO THE FULL
- 18. Over the following weeks we are going to explore a set of practices that can be incorporated into your daily life that are designed to help free you from these debilitating mental habits, and help you to experience LIFE TO THE FULL The program is known as: MINDFULNESS BASED COGNITIVE THERAPY. It brings together THE LATEST UNDERSTANDINGS OF MODERN SCIENCE and BASIC FORMS OF MEDITATION that have been shown to be CLINICALLY EFFECTIVE within MAINSTREAM MEDICINE and PSYCHOLOGY.
- 19. Over the following weeks we are going to explore a set of practices that can be incorporated into your daily life that are designed to help free you from these debilitating mental habits, and help you to experience LIFE TO THE FULL The program is known as: MINDFULNESS BASED COGNITIVE THERAPY. It brings together THE LATEST UNDERSTANDINGS OF MODERN SCIENCE and BASIC FORMS OF MEDITATION that have been shown to be CLINICALLY EFFECTIVE within MAINSTREAM MEDICINE and PSYCHOLOGY. RESEARCH HAS SHOWN THAT THIS PROGRAM CAN CUT THE RISK OF RELAPSE BY HALF.
- 20. Along with the meditative practices, we will be encouraging you to cultivate attitudes of:-
- 21. Along with the meditative practices, we will be encouraging you to cultivate attitudes of:- • Patience
- 22. Along with the meditative practices, we will be encouraging you to cultivate attitudes of:- • Patience • Compassion for yourself
- 23. Along with the meditative practices, we will be encouraging you to cultivate attitudes of:- • Patience • Compassion for yourself • Open-mindedness
- 24. Along with the meditative practices, we will be encouraging you to cultivate attitudes of:- • Patience • Compassion for yourself • Open-mindedness • Gentle persistence.
- 25. PART ONE
- 26. PART ONE One of the first rules of battle is: Know your enemy. So, let’s understand the Science behind depression. Let’s understand it clearly. Let’s call it by its’ name.
- 27. PART ONE One of the first rules of battle is: Know your enemy. So, let’s understand the Science behind depression. Let’s understand it clearly. Let’s call it by its’ name. When we understand it, and break it down into its elements, we can then tackle each element.
- 28. PART ONE One of the first rules of battle is: Know your enemy. So, let’s understand the Science behind depression. Let’s understand it clearly. Let’s call it by its’ name. When we understand it, and break it down into its elements, we can then tackle each element. Instead of trying to win a whole war in one go, we will win it one battle at a time.
- 29. PART ONE One of the first rules of battle is: Know your enemy. So, let’s understand the Science behind depression. Let’s understand it clearly. Let’s call it by its’ name. When we understand it, and break it down into its elements, we can then tackle each element. Instead of trying to win a whole war in one go, we will win it one battle at a time. We will build skills that will allow us to deal with, and ultimately defeat, depression.
- 30. PART ONE One of the first rules of battle is: Know your enemy. So, let’s understand the Science behind depression. Let’s understand it clearly. Let’s call it by its’ name. When we understand it, and break it down into its elements, we can then tackle each element. Instead of trying to win a whole war in one go, we will win it one battle at a time. We will build skills that will allow us to deal with, and ultimately defeat, depression. So let’s begin the learning:-
- 31. MIND, BODY AND EMOTION For most of us, depression starts as a reaction to a tragedy or reversal in life.
- 32. MIND, BODY AND EMOTION For most of us, depression starts as a reaction to a tragedy or reversal in life. Forty years ago depression struck people in their 40’s and 50’s. Today it’s in their mid twenty’s.
- 33. MIND, BODY AND EMOTION For most of us, depression starts as a reaction to a tragedy or reversal in life. Forty years ago depression struck people in their 40’s and 50’s. Today it’s in their mid twenty’s. At least 50% of those experiencing depression find that it comes back.
- 34. MIND, BODY AND EMOTION For most of us, depression starts as a reaction to a tragedy or reversal in life. Forty years ago depression struck people in their 40’s and 50’s. Today it’s in their mid twenty’s. At least 50% of those experiencing depression find that it comes back. Depression forges a connection in the brain between sad mood, and negative thoughts, so that even normal sadness can reawaken major negative thoughts.
- 35. THE ANATOMY OF DEPRESSION. Four Key Dimensions:-
- 36. THE ANATOMY OF DEPRESSION. Four Key Dimensions:- 1. Feelings
- 37. THE ANATOMY OF DEPRESSION. Four Key Dimensions:- 1. Feelings 2. Thoughts
- 38. THE ANATOMY OF DEPRESSION. Four Key Dimensions:- 1. Feelings 2. Thoughts 3. Body Sensations
- 39. THE ANATOMY OF DEPRESSION. Four Key Dimensions:- 1. Feelings 2. Thoughts 3. Body Sensations 4. Behaviour
- 40. FEELINGS: We think of feelings as the end point of depression - “depressed, sad, low, blue, miserable, despondent, desperate…” BUT they are also a starting point - These feelings can then trigger powerful self critical thoughts and we turn on ourselves.
- 41. Feelings We think of feelings as the end point of depression - “depressed, sad, low, blue, miserable, despondent, desperate…” BUT they are also a starting point - These feelings can then trigger powerful self critical thoughts and we turn on ourselves.
- 42. Thoughts Try to imaging the following scene: You are walking along a familiar street and you see someone you know on the other side of the street, you smile and wave. The other person makes no response
- 43. Thoughts Try to imaging the following scene: You are walking along a familiar street and you see someone you know on the other side of the street, you smile and wave. The other person makes no response 1. How do you feel? 2. What thoughts or images go through your mind?
- 44. Thoughts Try to imaging the following scene: You are walking along a familiar street and you see someone you know on the other side of the street, you smile and wave. The other person makes no response 1. How do you feel? 2. What thoughts or images go through your mind? Almost all situations we meet are open to interpretation. Our world is like a silent film, we each write our own commentary. But our interpretation (which is not a fact) can strongly affect what happens next.
- 45. Many situations are ambiguous.
- 46. Many situations are ambiguous. A = the facts B = the interpretation C = our reaction.
- 47. Many situations are ambiguous. A = the facts B = the interpretation C = our reaction. We are generally aware of A and C, but often we are unaware of B (the interpretation).
- 48. Many situations are ambiguous. A = the facts B = the interpretation C = our reaction. We are generally aware of A and C, but often we are unaware of B (the interpretation). Our interpretations can lead to a whole stream of negative thoughts. These thoughts feed depression.
- 49. Here’s an amazing thought: “Unhappiness itself is not the problem!!!”.
- 50. Here’s an amazing thought: “Unhappiness itself is not the problem!!!”. “This is an inherent and unavoidable part of being alive. It’s our negative, untrue views of ourselves that can be switched on by unhappy moods that drags us down.
- 51. Body Sensations It’s easy to see how depression affects our body:-
- 52. Body Sensations It’s easy to see how depression affects our body:- • Eating habits
- 53. Body Sensations It’s easy to see how depression affects our body:- • Eating habits • Sleep disorder
- 54. Body Sensations It’s easy to see how depression affects our body:- • Eating habits • Sleep disorder • Energy Levels
- 55. Body Sensations It’s easy to see how depression affects our body:- • Eating habits • Sleep disorder • Energy Levels • Aches and Pains
- 56. But it’s important to understand that
- 57. But it’s important to understand that The weight loss/gain, tiredness, soreness feeds into negative moods, negative feelings, negative thoughts….. Stress is another unavoidable part of being alive.
- 58. But it’s important to understand that The weight loss/gain, tiredness, soreness feeds into negative moods, negative feelings, negative thoughts….. Stress is another unavoidable part of being alive. Originally our bodies were programmed for Fight or Flight. Our bodies produced chemicals which would be needed and used up in the Fight or Flight. Our minds now generate a million stress reactions. Our bodies produce to the chemicals BUT we do not use them up….
- 59. Behaviour Ultimately a lot of the thinking that accompanies depression comes down to core themes of INADEQUACY AND UNWORTHINESS
- 60. Behaviour Ultimately a lot of the thinking that accompanies depression comes down to core themes of INADEQUACY AND UNWORTHINESS These are thoughts THEY ARE NOT FACTS.
- 61. Behaviour Ultimately a lot of the thinking that accompanies depression comes down to core themes of INADEQUACY AND UNWORTHINESS These are thoughts THEY ARE NOT FACTS. But these thoughts effect how we act, how we behave. If we believe them we become less likely to pursue things we value, things we enjoy, things that enhance our life. This behaviour then feeds depression…
- 62. So we have discussed that depression is not just about feeling unhappy. It is tied into links and loops in Feelings, Thoughts, Body Sensations and Behaviour.
- 63. So we have discussed that depression is not just about feeling unhappy. It is tied into links and loops in Feelings, Thoughts, Body Sensations and Behaviour. This knowledge is helpful and it represents the starting point. Depression is a serious issue, and Fixing Depression is a very serious issue.
- 64. So we have discussed that depression is not just about feeling unhappy. It is tied into links and loops in Feelings, Thoughts, Body Sensations and Behaviour. This knowledge is helpful and it represents the starting point. Depression is a serious issue, and Fixing Depression is a very serious issue. The circumstances and processes which brought you to this, were serious and happened over time. Undoing this will also take time and effort. Be prepared to take this program seriously Approach it as though your life depends on it…. Because in the true sense - it does!!
- 65. OUR TARGET IS “LIFE TO THE FULL”!!!!