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  • Lesson Plan: Depression and Learning from Relapse | Esperanza - Hope To Cope
    he ll get back on an even keel Some of it is knowing not to be defined by the things that are hard for me he explains There s a lot more to me than the things I struggle with The things that are important that I value and the people I care about none of that changes just because things are hard Rolf Schrader a psychotherapist in private practice in Vancouver emphasizes the need to see yourself as separate from your symptoms Once you externalize depression it no longer becomes all consuming he says You can see it s just another experience in your life a protective protocol and in this way give yourself a space to heal That doesn t mean you won t have another episode but it becomes something you can actually address FOCUS FORWARD Shrader encourages his clients to view depression as a teacher rather than an adversary That perspective allows relapse to become an opportunity for self exploration using mindfulness practice free form writing exercises creative dialogue with a therapist or other techniques to learn more about what is working for you or not rather than a blow to self esteem The first thing to do is honor the fact that the relapse is there dust yourself off and move forward he says It s not a deficiency it s just a bounce in the road The reality is if you don t see it as a negative it doesn t have the same bite In a similar vein Staroversky says that relapse management begins by asking yourself several important questions after a setback How can I make sense of this What have I learned from it Now that I know this what would I do differently Understanding what tends to trigger your depressive symptoms and recognizing them on the horizon is key to preventing a full blown episode According to the U S National Mental Health Information Center common triggers for depression include interpersonal friction feeling overwhelmed being judged or criticized and ending a relationship Work and personal stress ill health and major life changes even joyful ones like the birth of a child also rank high Leanne was diagnosed with depression four years ago She also has a rare neurological disorder and her recovery from depression gets derailed when she has trouble pushing her cart at the grocery store for example and when she can t make it to the grocery store in the first place Frustration over her loss of independence is compounded by guilt from having to rely so heavily on her husband and relatives for support Her strategies for counteracting relapse include pursuing a longtime passion for making and editing videos A former journalist who majored in television Leanne grew up making movies with her cousin and now runs two YouTube channels with a childhood friend It s familiar so it just calms me down she says It s the only thing that makes sense to me when I

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  • Lesson Plan: Depression and Learning from Relapse | Esperanza - Hope To Cope
    as a negative it doesn t have the same bite In a similar vein Staroversky says that relapse management begins by asking yourself several important questions after a setback How can I make sense of this What have I learned from it Now that I know this what would I do differently Understanding what tends to trigger your depressive symptoms and recognizing them on the horizon is key to preventing a full blown episode According to the U S National Mental Health Information Center common triggers for depression include interpersonal friction feeling overwhelmed being judged or criticized and ending a relationship Work and personal stress ill health and major life changes even joyful ones like the birth of a child also rank high Leanne was diagnosed with depression four years ago She also has a rare neurological disorder and her recovery from depression gets derailed when she has trouble pushing her cart at the grocery store for example and when she can t make it to the grocery store in the first place Frustration over her loss of independence is compounded by guilt from having to rely so heavily on her husband and relatives for support Her strategies for counteracting relapse include pursuing a longtime passion for making and editing videos A former journalist who majored in television Leanne grew up making movies with her cousin and now runs two YouTube channels with a childhood friend It s familiar so it just calms me down she says It s the only thing that makes sense to me when I m in that state of mind Leanne also has watch for cues that she s losing her grounding I listen to my body more she says Everyone is different but your body will tell you in many ways when you need to slow it down and rest the mind METHODOLOGY Other advice from mental health experts FIND YOUR FLEXIBILITY Referencing a 2001 study in the Journal of Consulting and Clinical Psychology Staroversky points out that people with a black and white thinking style who consider themselves either in control or having failed tend to be most prone to relapse at the first sign of a challenge The better alternative then would be to develop a more flexible attitude about concepts of what you can truly control and what defines failure PLAN PRO ACTIVELY Staroversky also suggests devising a personal checklist of coping strategies and recording it in a daily journal or on your smartphone to keep healthy reminders at your fingertips Harvell notes that learning to accept potential setbacks and preparing for the possibility is an important aspect of wellness The biggest thing about relapse is to understand that it s something that happens to every person The biggest thing about relapse is to expect it and understand that it s something that happens to every person she says Even people without mental illness have setbacks because any time you try to make a major change you ll have times when you ll go to your old ways of functioning You just have to have a plan on how to handle that NIX THE NEGATVITY What we notice most in our environment may also have some bearing on whether relapse occurs Kristin Newman a PhD candidate in psychology at the University of Calgary is studying whether depression prone women who pay more attention to negative things in their environment have a stronger tendency toward relapse Newman says her results won t be published until after she defends her dissertation this summer but paying attention to what she calls attentional biases may be useful Other researchers have also found that moderating the tendency to focus on negative information or negative interpretations may reduce depressive symptoms Learning to redirect negative thought patterns through cognitive behavioral therapy mindfulness practice a gratitude journal or some other technique could shift your attentional bias toward the positive DIG FOR MEANING To make a significant change we must have significant motivation to achieve a desired goal according to Staroversky It s not enough simply to have a logical reason for that particular goal he explains It is important to keep digging until you get to the point where the response to the question makes you feel alive because the answer resonates with a higher purpose or deeper meaning Peer perspective These strategies have helped others through relapse Talk to someone You need to have a person you can go to when you need to vent advises Leanne My husband stays calm and lets me cry Without finding someone willing to listen you hold it all in and that s just not helpful Join a support group Attending a group helps you maintain wellness by breaking through isolation providing social interaction and hearing what has worked for people who have been where you re at says mental health advocate Peter Ashenden They help you find a way to live the type of goal oriented lifestyle you want Find the fun Larry says that besides trying to do something relaxing and meaningful for himself every day to maintain balance he has learned to believe in jokes Stupid ones are my favorite Word up Although most of us use relapse as a general term as in this story psychiatry has specific definitions for the resolution and return of depressive symptoms DEPRESSION Diagnosing a depressive episode requires the presence for at least two weeks of at least five from a list of nine physical emotional and mental symptoms One of the symptoms must be either depressed mood or loss of pleasure or usual interests REMISSION A point at which most or all symptoms have subsided and overall mental health and outlook have been restored to levels comparable to someone who would not be diagnosed with depression based on commonly used rating scales RECOVERY Strictly speaking recovery from acute depression can be declared after four months of minimal or no symptoms following the start of remission though there may be good days and

    Original URL path: http://www.hopetocope.com/lesson-plan-learning-from-relapse/?replytocom=5518 (2016-02-14)
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  • Lesson Plan: Depression and Learning from Relapse | Esperanza - Hope To Cope
    a negative it doesn t have the same bite In a similar vein Staroversky says that relapse management begins by asking yourself several important questions after a setback How can I make sense of this What have I learned from it Now that I know this what would I do differently Understanding what tends to trigger your depressive symptoms and recognizing them on the horizon is key to preventing a full blown episode According to the U S National Mental Health Information Center common triggers for depression include interpersonal friction feeling overwhelmed being judged or criticized and ending a relationship Work and personal stress ill health and major life changes even joyful ones like the birth of a child also rank high Leanne was diagnosed with depression four years ago She also has a rare neurological disorder and her recovery from depression gets derailed when she has trouble pushing her cart at the grocery store for example and when she can t make it to the grocery store in the first place Frustration over her loss of independence is compounded by guilt from having to rely so heavily on her husband and relatives for support Her strategies for counteracting relapse include pursuing a longtime passion for making and editing videos A former journalist who majored in television Leanne grew up making movies with her cousin and now runs two YouTube channels with a childhood friend It s familiar so it just calms me down she says It s the only thing that makes sense to me when I m in that state of mind Leanne also has watch for cues that she s losing her grounding I listen to my body more she says Everyone is different but your body will tell you in many ways when you need to slow it down and rest the mind METHODOLOGY Other advice from mental health experts FIND YOUR FLEXIBILITY Referencing a 2001 study in the Journal of Consulting and Clinical Psychology Staroversky points out that people with a black and white thinking style who consider themselves either in control or having failed tend to be most prone to relapse at the first sign of a challenge The better alternative then would be to develop a more flexible attitude about concepts of what you can truly control and what defines failure PLAN PRO ACTIVELY Staroversky also suggests devising a personal checklist of coping strategies and recording it in a daily journal or on your smartphone to keep healthy reminders at your fingertips Harvell notes that learning to accept potential setbacks and preparing for the possibility is an important aspect of wellness The biggest thing about relapse is to understand that it s something that happens to every person The biggest thing about relapse is to expect it and understand that it s something that happens to every person she says Even people without mental illness have setbacks because any time you try to make a major change you ll have times when you ll go to your old ways of functioning You just have to have a plan on how to handle that NIX THE NEGATVITY What we notice most in our environment may also have some bearing on whether relapse occurs Kristin Newman a PhD candidate in psychology at the University of Calgary is studying whether depression prone women who pay more attention to negative things in their environment have a stronger tendency toward relapse Newman says her results won t be published until after she defends her dissertation this summer but paying attention to what she calls attentional biases may be useful Other researchers have also found that moderating the tendency to focus on negative information or negative interpretations may reduce depressive symptoms Learning to redirect negative thought patterns through cognitive behavioral therapy mindfulness practice a gratitude journal or some other technique could shift your attentional bias toward the positive DIG FOR MEANING To make a significant change we must have significant motivation to achieve a desired goal according to Staroversky It s not enough simply to have a logical reason for that particular goal he explains It is important to keep digging until you get to the point where the response to the question makes you feel alive because the answer resonates with a higher purpose or deeper meaning Peer perspective These strategies have helped others through relapse Talk to someone You need to have a person you can go to when you need to vent advises Leanne My husband stays calm and lets me cry Without finding someone willing to listen you hold it all in and that s just not helpful Join a support group Attending a group helps you maintain wellness by breaking through isolation providing social interaction and hearing what has worked for people who have been where you re at says mental health advocate Peter Ashenden They help you find a way to live the type of goal oriented lifestyle you want Find the fun Larry says that besides trying to do something relaxing and meaningful for himself every day to maintain balance he has learned to believe in jokes Stupid ones are my favorite Word up Although most of us use relapse as a general term as in this story psychiatry has specific definitions for the resolution and return of depressive symptoms DEPRESSION Diagnosing a depressive episode requires the presence for at least two weeks of at least five from a list of nine physical emotional and mental symptoms One of the symptoms must be either depressed mood or loss of pleasure or usual interests REMISSION A point at which most or all symptoms have subsided and overall mental health and outlook have been restored to levels comparable to someone who would not be diagnosed with depression based on commonly used rating scales RECOVERY Strictly speaking recovery from acute depression can be declared after four months of minimal or no symptoms following the start of remission though there may be good days and bad

    Original URL path: http://www.hopetocope.com/lesson-plan-learning-from-relapse/?replytocom=13434 (2016-02-14)
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  • Ask The Doctor: Self important | Esperanza - Hope To Cope
    1 COMMENT Kayceebee April 28 2015 This article has a lot of common sense advice and properly places responsibility with the person seeking improved health Hopefully implementing some of the ideas will bring improvements over time I am wondering though about support groups how to find them how best to interact with them I tend to try to dominate and how to trust the members RELATED ARTICLES Could You Be Helping TOO MUCH December 31 2015 12 01 am Recently my dog Kalley below started experiencing some arthritis in her back leg When she goes to get up from laying down it can really Improving Your Communications 3 More Words to Avoid August 20 2015 12 01 am It happened again I was working at the hospital this past week and overheard one of the nurses saying the 3 words that NOBODY WANTS Wellness Up the garden path May 4 2015 4 00 am Growing things have the power to bust stress and boost your well being By Jessica Kraft It s that time of year when gardeners start How to STOP the Negative Self Talk February 26 2015 12 01 am I was sitting in the Chicago airport waiting with a fellow DBSA er we got talking about negative self talk He s been working on it however he noted CURRENT ISSUE Recent Issues November 1 2015 2 07 pm Fall 2015 GLENNON DOYLE MELTON Truth warrior In her Momastery blog her popular speaking tours and her book Carry On Warrior Glennon Doyle Melton shows it s OK Read more August 1 2015 2 07 pm Summer 2015 LEE WOODRUFF STRESS TEST After a family crisis left Lee Woodruff with symptoms of depression and anxiety she found the courage to reach out for Read more May 5 2015 9 31 am Spring 2015 DEPRESSION WHAT BREED IS YOUR BLACK DOG The unwelcome pup looks different for everyone and your particular form of depression can make a difference in choosing Read more February 1 2015 2 12 pm Winter 2015 TAKE THIS TO THE BANK Stressing out about finances These strategies can help you take control of your wallet and your worries by Kelly James Enger Read more SoundOFF MOMS DEPRESSION What is it like to be a mom with depression What is hardest for you What helps you cope CLICK HERE TO ANSWER CURRENT RESEARCH Shake It Off Not So Easy for People with Depression New Brain Research Suggests 2 27 2015 Harsh winter brings some psychological benefits says UB researcher 2 24 2015 Study Linking Suicidal Behavior Psychotic Experiences May Yield Strategies to Help Prevent Suicide Attempts 2 24 2015 Suicide Risk Falls Substantially After Talk Therapy 11 20 2014 A New Test Measures Analytical Thinking Linked to Depression Fueling the Idea That Depression May Be a Form of Adaptation 11 19 2014 CONNECT esperanza s Hope Write a Letter to the Editor SoundOFF Forum Home About Us My Account Checkout Professional Writers Advertising Contact Us Partners Portal

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  • Ask The Doctor: Self important | Esperanza - Hope To Cope
    remember not everything on the Internet is good advice In addition to working with you on therapeutic interventions your clinician can be a valuable ally in learning about the best ways to attain and maintain wellness through by mobilizing your own skills That includes improved awareness of your personal risk factors measuring and monitoring symptoms incorporating evidence based strategies on everything from treatment adherence to exercise and weighing the use of over the counter herbals and supplements So how do I self manage anyway Keep track of how you are doing You can create a chart or graph on paper to monitor your daily moods but many smartphone apps now make this task easier Some also keep track of exercise weight alcohol intake and other variables Pick out the ones that list elements that are most important to you Consider sharing the information you collect confidentially with your clinicians so they in turn can monitor whether your treatments need to be adapted Join a support group Peer support groups allow individuals and families to learn from others in their situation how to best monitor and manage symptoms Advice coming from teammates with lived experience is sometimes easier to absorb But such encouragement should be evidence based so checking in with clinicians should be routine Exercise Exercise is an important part of a healthy lifestyle Beneficial changes occur in the brain following regular exercise Exercise improves neurotrophins a family of proteins that promote brain functioning Neurotrophins are among the most exciting new developments being explored by neuroscientists If you are not physically active talk with your health care provider about beginning an exercise program Ideally arrange regular exercise sessions with other friends or support group members use one of those exercise apps to monitor your progress and celebrate milestones Sleep Maintaining

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  • Exercise | Esperanza - Hope To Cope
    important By John F Greden November 11 2014 3 06 pm By John F Greden MD I m in treatment so why do I need self management The treatment team that includes you is the Read more To Reap the Brain Benefits of Physical Activity Just Get Moving By esperanza October 29 2014 10 01 am October 29 2014 Everyone knows that exercise makes you feel more mentally alert at any age But do you need to follow a specific Read more 10 steps to 10 000 steps By Lynn Santa Lucia May 13 2014 2 09 pm Boost Your Mood One Step at a Time By Lynn Santa Lucia Getting on the road to good health begins with taking that first Read more Exercise Myths By Jessica Kraft April 17 2014 3 24 pm Don t let exercise myths keep you on the couch focus on the facts By Jessica C Kraft Everyone gets health benefits from physical activity Read more Up for Exercise By Wendy Toth May 7 2012 10 17 am Paying attention to how much better you feel after physical activity will help you stick with it Read more Putting the GO in GOALS By Sharon Waldrop February 4 2010 11 49 am This 5 step program gives you strategies for overcoming inertia when living with depression Read more Oxygen Therapy By Robin L Flanigan August 20 2009 1 55 pm To get yoga s benefits for mind and body just learn to pay close attention to your breath Read more Beyond the Baby Blues By esperanza May 19 2009 10 17 am What you need to know now about pregnancy related depression Read more Learning From Her Legacy By Joanne Doan December 26 2008 10 46 am Mariel Hemingway is all about balance She s

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  • Image | Esperanza - Hope To Cope
    Emotional Numbness Fear Guilt Irritability Low Self Esteem Pessimism Physical Symptoms Sadness Sleep Problems Stress Substance Abuse Treatment Anxiety and Depression Recovery Treatment Diet Doctors Exercise Hospitalization Humor Medication Meditation Mindfulness Peer Support Pets Animals Psychotherapy Sleep Stress Management Suicide Symptoms of Depression Anxiety Weight Loss or Gain Talk Therapy Relationships Personal Relationships and Anxiety Depression Caregivers Children Dating Family Forgiveness Friends Marriage Parenting School Education Spouse Partners Stigma Hope Celebrities Hope Essays Hope Harmony Spirituality Inspiration Motivation Religion Faith Spirituality Blog Forum Log In Forum Home Topics Discussions Members Community Blog Forum Associations Write to Us SoundOFF Magazine Current Issue Archived Issues Customer Service Print Digital Subscriptions Renewal Subscriptions Gift Subscriptions Buy Past Issues Frequently Asked Questions Digital Subscriber Access Subscribe Home image Ask The Doctor Self important By John F Greden November 11 2014 3 06 pm By John F Greden MD I m in treatment so why do I need self management The treatment team that includes you is the Read more CURRENT ISSUE Recent Issues November 1 2015 2 07 pm Fall 2015 GLENNON DOYLE MELTON Truth warrior In her Momastery blog her popular speaking tours and her book Carry On Warrior Glennon Doyle Melton shows it s OK Read more August 1 2015 2 07 pm Summer 2015 LEE WOODRUFF STRESS TEST After a family crisis left Lee Woodruff with symptoms of depression and anxiety she found the courage to reach out for Read more May 5 2015 9 31 am Spring 2015 DEPRESSION WHAT BREED IS YOUR BLACK DOG The unwelcome pup looks different for everyone and your particular form of depression can make a difference in choosing Read more February 1 2015 2 12 pm Winter 2015 TAKE THIS TO THE BANK Stressing out about finances These strategies can help you take control

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  • Positive Self-talk | Esperanza - Hope To Cope
    Exercise Hospitalization Humor Medication Meditation Mindfulness Peer Support Pets Animals Psychotherapy Sleep Stress Management Suicide Symptoms of Depression Anxiety Weight Loss or Gain Talk Therapy Relationships Personal Relationships and Anxiety Depression Caregivers Children Dating Family Forgiveness Friends Marriage Parenting School Education Spouse Partners Stigma Hope Celebrities Hope Essays Hope Harmony Spirituality Inspiration Motivation Religion Faith Spirituality Blog Forum Log In Forum Home Topics Discussions Members Community Blog Forum Associations Write to Us SoundOFF Magazine Current Issue Archived Issues Customer Service Print Digital Subscriptions Renewal Subscriptions Gift Subscriptions Buy Past Issues Frequently Asked Questions Digital Subscriber Access Subscribe Home positive self talk How to STOP the Negative Self Talk By Carol L Rickard February 26 2015 12 01 am I was sitting in the Chicago airport waiting with a fellow DBSA er we got talking about negative self talk He s been working on it however he noted Read more Ask The Doctor Self important By John F Greden November 11 2014 3 06 pm By John F Greden MD I m in treatment so why do I need self management The treatment team that includes you is the Read more CURRENT ISSUE Recent Issues November 1 2015 2 07 pm Fall 2015 GLENNON DOYLE MELTON Truth warrior In her Momastery blog her popular speaking tours and her book Carry On Warrior Glennon Doyle Melton shows it s OK Read more August 1 2015 2 07 pm Summer 2015 LEE WOODRUFF STRESS TEST After a family crisis left Lee Woodruff with symptoms of depression and anxiety she found the courage to reach out for Read more May 5 2015 9 31 am Spring 2015 DEPRESSION WHAT BREED IS YOUR BLACK DOG The unwelcome pup looks different for everyone and your particular form of depression can make a difference in choosing Read

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