Section 1
T/F: Depression affects us mentally, physically, emotionally, and spiritually. We each experience it in the same ways.
False.
Depression affects us mentally, physically, emotionally, and spiritually. We each experience it in different ways, unique to us.
Depression isn't __. It can even be painful. Sometimes, we make choices or do things to __ feeling pain or __ when we're depressed. We try to avoid these feelings, push them away, or shut them down.
Comfortable, Stop, Discomfort.
Our depression affects how we __ to the world and __ to others.
Respond, Relate.
When you have a feeling and then look for a way to justify it.
Emotional Reasoning
Between stimulus and response there is __. In that __ is our power to choose our response. In our response lies our __ and freedom.
Space, Space, Growth.
Depression can sap our __, making us feel like doing nothing at all. It can make us feel __, heavy or weighed down.
Energy, Drained
When you view matters in absolute, black-and-white ways.
Extreme / All or Nothing Thinking
Negative self-talk
What we believe to be true about ourselves, other people, and the world. We all have __ __ about how things work and how things should work.
Core Beliefs
We tend to isolate when we're depressed. We can and should...?
Reach out to others for emotional support.
T/F: Depression is treatable.
True.
It is important to realize that these experiences with depression are not something we just need to "get used to." Depression is treatable. There are things we can do to make ourselves feel better mentally, physically, emotionally, and spiritually.
When you blow little things way out of proportion and / or you downplay important, meaningful events.
Magnification / Minimization
When you focus on the negatives and dismiss the positives.
Selective Focus
Core beliefs are __. They affect how we think, feel and behave even when we don't realize it.
Automatic.
T/F: Setting reasonable goals and building on them step by step leads to better results than setting yourself up for big changes.
True
Setting reasonable goals and building on them step by step leads to better results than setting yourself up for big changes only to have trouble maintaining them.
T/F: By understanding what influences our feelings of depression, we can start to address them, find ways to overcome them, and ultimately reduce our symptoms and improve our mood.
True
Reflecting on unhelpful ways we have coped with depression might seem like it could give us more negative thoughts. But really, it helps us get clear about what __ __.
Doesn't work.
Our __ are caused by __ we have about __. And it's those resulting __ that drive our __.
Feelings, Thoughts, Events, Feelings, Behaviors.
When you blame yourself for something you were not responsible for, or you blame others without noting your part in the problem.
Personalization and Blame
When we don't __ well or have __ __, we're more likely to become depressed.
Sleep, Disrupted sleep
In addition to our background and early life experiences, __ in life can also cause depression. Sometimes we become depressed because of circumstances that feel too __ to work through. Sometimes we become depressed because we feel __ with no good decisions to make.
Stress, Challenging, Trapped.
T/F: Our depression plays out in our relationships with others whether we realize it or not.
False.
At no time do our feelings bypass our thoughts! A person may think, "My boyfriend broke up with me, so I got depressed." But there was a thought or thoughts that led to feeling depressed.
When you assume others think negatively about you. When you predict things will turn out badly without looking at the evidence or likelihood.
Jumping to Conclusions
Any type of regular __ has been shown time and again to have a positive effect on mood. When our mood brightens, we have __ __ to do things that make us feel good.
Exercise, More Energy.