Depression self-help

Depression – The Prison in Our Minds

“…..in depression we can neither give nor receive comfort, for we are alone in a prison, and that prison is filled with fear, anger, guilt and despair…..” (Dorothy Rowe 1983)

Depression can be the greatest isolation that we can experience, and it can be very difficult to take the steps we need to take to feel better when feelings of hopelessness and lack of energy overwhelm us.  However, although overcoming depression is not easy, it is possible and it is important to recognise that you can have some level of control over your thoughts and your feelings.  The following self-help tips can help, either alongside any professional help you may be receiving or on their own.

  1. One day at a time

Small goals and small steps are the way forward.  Write down a list of 6 things that you can manage to do that can help you move to a different emotional space.  e.g. taking a bath, making yourself a cup of tea, walking outside and looking at the sky, taking a short walk down the road, phoning a friend.  Pick one of these things each day and reward yourself each time you accomplish one.

2.       Reach Out

The heavy fog of depression can be very difficult to lift on your own, and being isolated can make it worse.  Reaching out to others for support is a strength, and this is the time to do it.  Often, it may feel more comfortable to retreat into yourself, but being around other people can help lift your depression and improve your support network.

3.       Challenge your negative thoughts

It can feel a difficult task to “think positive” when you are depressed, but there are things you can do to challenge the negative thoughts you may be having, simply by offering yourself more balanced and realistic thoughts.  E.g. Ask yourself, are you being harsh on yourself with what you are thinking? Would you say what you are thinking about to someone else in the same position?  Is there a less harsh thought that you can offer yourself?

4.       Make a Self-Care Kit

A self-care Kit can support you in different ways when you feel depressed.  Collect together one item for each of the 5 senses that can help bring good feelings to the surface for you.  E.g. smell (coffee, incense, perfume);  taste (chocolate, sweets);  touch (crystal, stone, jewellery, teddy);  sight (photo, poem);  sound (CD, Ipod).  Place these items in a box, and dig into it to help you move to a different emotional space.  By choosing 2 or 3 items from the box, you can make it more portable and carry them around with you.

5.        Exercise and Diet

Although this is the last thing you may feel like doing, exercise can be a powerful tool to helping depression.  A 10 minute burst of exercise each day can be a good start e.g. walking up the stairs, walking down the road, and you can then progress to longer periods of exercise, e.g. swimming, yoga.

Aim for mood boosting foods including low-fat protein, complex carbohydrates and fresh fruit and vegetables.  Reduce your intake of foods that can adversely affect your mood, such as caffeine, alcohol, saturated fats, and foods with high levels of chemical preservatives.

  1. Three things

Each evening, look back over your day and choose 3 things that have happened that may have made you smile or may have just helped you feel a little better, and write them down, however small.  This may seem like a struggle, but it is possible to start tuning in to notice these things, e.g. something nice or amusing somebody said or did, hearing a nice song on the radio; something nice that just caught your eye.

Whilst these tips can all be part of your treatment plan for recovery from depression, there may be other issues such as anxiety, trauma, loss, and anger underneath it all.  If you are finding that you are continuing to struggle, professional counselling can help by working with you to deal with the issues underlying the thoughts and feelings associated with your depression so that you can find a way out of the ‘prison’.

Please contact sharonc@pacecounselling.co.uk for an initial consultation or telephone 07936 556314.

 

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Lifespan Integration and Trauma Recovery

LI

I am just back from some excellent training in Lifespan Integration, which is a relatively new therapeutic technique in the UK to help adults overcome the effects of early trauma and neglect. Lifespan Integration was developed in 2002 in the USA by Peggy Pace.  It utilises up to date neuroscience research of how our brain and memory are affected by trauma and attachment issues. 

It is already well known that traumatic experiences can impact children during their early development, and can have lasting effects into their adult lives, affecting how individuals view themselves and others in the world for the rest of their lives.  For example, as adults, we might find ourselves reacting very emotionally to other people or situations in a way that feels disproportionate for what is happening.  This can often be because we are being sub-consciously triggered by a past memory or feeling that has not been resolved for us.  Lifespan Integration works by helping the adult client enter into an internal dialogue with his or her ‘child state’ and using the client’s active imagination to repair early life experiences.  The client is then led through a Time Line of his or her memories which has the powerful effect of proving to his or her mind and body that life is different now and that whatever happened is well and truly in the past.  This brings about the integration of memories in a very gentle, non-traumatising way by joining up neural structures across the individual’s lifespan.  When memories are integrated in this way, we become less ‘triggered’ by past events, and it therefore becomes possible to respond to current situations and other people in more age appropriate ways.  Having participated in the technique myself during the training, both by being on the receiving end and also as a therapist, I experienced and saw that connections made were at a deep level but in a way that was non-traumatising.  Lifespan Integration is an invaluable therapeutic technique which enables us to gain a greater understanding and resolution of early memories. This in turn allows us to respond in more helpful ways to stressful situations in our current lives.

If you feel that past events in your life are continuing to affect how you view yourself and others, and you would like help to make changes, please contact Sharon Convisser at Pace Counselling & Hypnotherapy on 07936 556314 for an initial consultation. 

Useful Links:

http://lifespanintegration.com/

 

Managing Emotions

power of the mind 

Managing Emotions using the Power of your Mind

There are times when it can feel as if the thoughts and feelings that we experience are overwhelming in their intensity. In my counselling and hypnotherapy work, I have found that guiding people towards changing the modality of the thought or feeling in conjunction with exploring the underlying issues, can have the effect of helping them lessen the intensity of it.

We all represent our thoughts using different senses or modalities (e.g. visually, auditory, by feeling). By creating a mental image in our mind of the thought or feeling, such as giving it a shape, a colour, a size, we can mentally adjust these modalities and change the effect that the image has, and hence change the strength of the thought or feeling.

Next time you are experiencing anxiety, anger, or any other strong emotion try this technique.  It can also be used to help with pain, such as a headache.

  1. With your eyes closed, allow yourself to become aware of the area of your body where you are experiencing the emotion (e.g. stomach, chest) or pain (e.g. head) and visualise it as an image in your mind.
  2. As you focus on the image, visualise giving it a shape.
  3. As you continue to visualise it, give the shape a colour.
  4. Now visualise the background to the shape, and give that a colour as well.
  5. Then make the shape the same colour as the background and at the same time visualise making the shape smaller and smaller. Make it so small so it’s at the point just before it disappears.
  6. Then continue to make it smaller still….so when you look all over the background and try and find the shape, you see that it’s gone.
  7. Now imagine giving healing a colour. What colour would you give it? Visualise that healing colour flowing into the background….all over….until it flows into everywhere it needs to flow for the emotion or pain to disappear.
  8. You can also visualise changing the dimensional aspect of the shape, making it a still image if it is moving, and even visualise moving it around and out of your body.

Practise this as often as you can, when you are in a relaxed state and it will become easier to do.  Please contact sharonc@pacecounselling.co.uk if you would like an initial consultation at Pace Counselling & Hypnotherapy or call  07936 556314