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Rejuvenate Your Life: Freeing Yourself From Chronic Unhappiness
What does it mean to rejuvenate? What does rejuvenation have to do
How are you feeling? Now, and in general?
What is depression? How is it diagnosed?
Sad mood, Despair, Hopelessness, Guilt, Worthlessness, AnxietyLoss of Energy, Appetite, Pleasure, Interest
Exhaustion and Changes in sleep- insomnia or can’t get out of bedDiminishing ability to Focus, Concentrate, or use MemorySuicidal Ideation
Unrelated Aches and Pains-80% unexplainedTypes: Major Depressive Disorder, Bipolar Disorder, Post Partum
Cognitive- Worry, Ruminations, Obsessions, Inaccurate ConclusionsBehavioral- Avoidance, Rituals, Excessive Safety Behaviors
Physiological- Shakiness, Muscle Tension, Restlessness, Sweating,
Cold Hands and Feet, Palpitations, Dry Mouth, Lightheadedness,Dizziness, Initial Insomnia, GI Upset, Frequent Urination
Types: GAD, Social Anxiety, Phobias, OCD, Panic Attack, PTSD
What are some of the biological causes for these conditions?
Medical Problems -Depression-Cancer, Stroke, Parkinson’s
Anxiety-Loss of Tactile Stimulation before 4 mo, Fetal Alcohol Syndrome,Increased Cortisol 2nd/ 3rd Trimester, Reactive amygdala
Medications- Drug/Alcohol Abuse, Steroids, Hypertensive drugs
(depression), Anticancer drugs, Decongestants & Asthma meds(anxiety)
Rule Out for Depression- Anemia, Chronic Fatigue, Diabetes, Thyroid
Disease. Rule Out for Anxiety- Endocrine problems, Heart Disease,Meniere’s disease
What are some of the social factors that contribute to this distress?
Depression- Loss of Social/Family Systems- Death, Divorce, Loss of
Work, Care for a Ill Family Member, Isolation
Anxiety- Loss of Support Emotionally or Materially
How do psychological factors contribute to anxiety and depression?
Early Abuse or Abandonment- Learned Helplessness, Negative Self
talk, Habitually Unhealthy Expression of Emotions especially anger andneediness, Accommodation to False Self- unresolved thoughts not
History of Depression- 1st –50% recurrence, 2nd 80-90% recurrenceAnxiety- Perceptual bias and Extreme Attachment to outcomes
creates unconstructive suffering, “If only …” “things should be a certainway”
Sleep- Guardian of Brain, Slow wave sleep- decr. With Caffeine,Alcohol (Mininal impact Sonata, Ambien, Lunesta, Rozerem)OK to take melatonin.5mg good after 6pm, Benadryl 25-50
Exercise- Long term effect Incr. Deep Sleep, Decr. Stress
Reactivity, Incr. BDNF- Brain Derived Neurotropic Factor-Incr. Dendrites, Neuro. Repair, Protects from Cortisol
Exposure to sunlight-10,000Lx 30-40 min/day
Social Support- Calming, Destracting, Affirming, ProblemSolving, Material and Mechanical Support
Diet- Complex Carbs, Protein, Regular meals, Caffeine (lessthan 250mg/day)
Vitamins, Herbs and other supplements see handout
Medication- Antidepressants, Inderal, Tranquilizers, BuSpar
50% respond to drugs, 70% depression recurs when
Inpatient Treatments-ECT, Transcranial Magnetic
Cognitive Therapy- Beliefs about Event affect Mood
Event--Interpretation—Reaction….Most Useful Effect with SSRI’sNeurological connection between Mood and Negative Thought
Mindfulness Based Therapies- Decr. Risk of Relapse by 50%
with 8 week program especially with Hx RecurrentDepression
Do you have any habitually negative thoughts about yourself? Do youactually believe them? Are they always true? What happens internally
when you believe these thoughts? Who would you be or what wouldyour life be like if you didn’t believe them?
Share with a partner. Then talk about how might you protect
How do you nurture yourself? How do you honor your heart? Who isthe little kid inside you?
How do you process emotions in your life?How do you experience emotions in your body?
Information processing Problem in Depression and Anxiety
Priorities of thought and attentionSort and Determine what to doRecall previous ExperiencesFixation of thoughts that made you unhappy
Uncaring Unloved Cold Worthless HopelessSadness Awkward Clumsy Stupid Failure
What are the triggers that recreate anxiety or depression in your life?What have you found helpful to diminish the triggering stimulus?
How does mindfulness influence psychological health?
Cultivate open-mindedness---Experience yourself in a dome
Develop patience—Thoughts come and go, Feelings come and
go---these pass like clouds in a sky, thoughts falling off a conveyor belt
Consider compassion for yourself—Teflon mind, Serene Half
Offer gentle persistence—Puppy Training for the mind
What does the history of mindfulness suggest in our approach toemotional health?
1850 Thoreau/Contemplation/Walden Pond1900 William James; Buddism studied by everyone1940 Jung- Tibetan Book for the Dead
1960 Fromm- Buddism and Psychotherapy1971 Ram Dass; “Be here now”1979 Jon Kabat Zinn—MBSR/Center for Mindfulness
Eating Disorders PsoriasisCancer Patients
1985 Techniques taught in Medical Centers
1993 Dialectical Behavioral Therapy –DBT
Mindfulness, Interpersonal Skills, Emotional Regulation,Distress Tolerance-----Decr. Suicide and Hospitalization
1999 Steve Hayes—Acceptance & Commitment Therapy—ACT
Striving to control makes things worse—Chinese Finger Trap
2000 Teasdale, Segal, & Williams –Decrease Relapse by 50%
Mindful stretchingMindful Breath, Body, Sounds, Thoughts
3 Minute Breathing SpaceMindfulness Every Day
What is mindfulness? What is NOT mindfulness?
Mindfulness is a concept—“Sati” in Pali (spoken Sanskrit),
Psychological context- Awareness of Present Moment with
Rushing Thru Activities Spilling when not attending to it
See things as they are rather than how we want them to beIncrease our attention to be present with choicesIncrease our ability to act skillfully
Enrich our experience of the richness in the moment
Slow down- greater detail, antidote for hurried culture
Observe and Concentrate- Stabilizing Attention-
choosing an object and follow it closely (example: breath, contents ofmind, TM mantra, less suffering- “Puppy training” for the mind.
Inner Focus and Outer Focus-allows identification with
the moment rather than the narrative.(example: walking
meditation, nature meditation, mountain meditation)
Using the body and breath as a resource-body is a
resource where you can inhabit the present moment especially withdifficult emotions
May I feel safe and protectedMay I be happy and contentMay I be healthy and strongMay I be peaceful and at ease
Three Minute Breathing Exercise- out of automatic, into
Awareness- acknowledge thoughts, feelings, body “that
Expanding- spacious awareness beyond breath, body
How can you use mindfulness techniques to help yourself?
Body as resource, especially when mood negativeThoughts and feelings are not facts
Behavioral change more creative, less automaticExamples- pain, compulsive behavior, conflict in relationships,anxiety, panic, grief
What will you do to support yourself in reclaiming your right to behappy when you leave today? Who will you ask to support you?
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