“I personally do not like Cognitive Behavioural Therapy.”

At Finding My Psych, it is important that we do not fall into the trap of providing tools, acting as if every tool we discuss has universal impact. It is even more important that we don’t treat the topic of mental illness in such an academic way that the material becomes un-relatable.

In today’s episode I disclose my own struggle with depression, and provide insights into self-care activities that have worked for me to fight back, even live with, the shadow we call, Major Depression.

Welcome to 034 – My Mental Illness

1. What We Do:
   
   • Behavioral Medicine and Health Psychology
     
   
   
2. MAF Training Recap (FAIL)
   

My Mental Illness – Major Depression

1. Why Disclose?
   
2. What is Major Depression?
   
   • Pervasive low mood for a significant amount of time
     
   • Classified as mild, moderate, or severe
     
   • Noted as, single episode, or recurrent
     
   • Impacts home life, work, and day-to-day functioning
     
   • Sx include:
     
     • Feelings of sadness, tearfulness, emptiness or hopelessness
       
     • Angry outbursts, irritability or frustration, even over small matters
       
     • Loss of interest or pleasure in most or all normal activities, such as sex, hobbies or sports
       
     • Sleep disturbances, including insomnia or sleeping too much
       
     • Tiredness and lack of energy, so even small tasks take extra effort
       
     • Reduced appetite and weight loss or increased cravings for food and weight gain
       
     • Anxiety, agitation or restlessness
       
     • Slowed thinking, speaking or body movements
       
     • Feelings of worthlessness or guilt, fixating on past failures or self-blame
       
     • Trouble thinking, concentrating, making decisions and remembering things
       
     • Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts or suicide
       
     • Unexplained physical problems, such as back pain or headaches
       
     
     
   
   
3. My Journey With Depression:
   
   • Family Hx with Major Depression
     
     • Grandfather (Mood Disorder & no Substance Use)
       
     
     
   • My Specific Diagnosis
     
   • First Significant Depressive Episode
     
   • Impact On My Functioning
     
   
   
4. How I Manage Major Depression:
   
   • Medication?
     
   • Fitness (Running)
     
   • Diet
     
   • Rutine
     
   • Transparency
     
   • Information Stimulus Control
     
   • I don’t use Triple Column Method in CBT (What?)
     
   
   
5. What I Can Do Better:
   
   • Improve Social Network
     
   • Improve Perfectionism
     
   
   
6. Major Depression as Teacher
   
   • “Emotions are like clouds, they come a go…” — Buddhist Psychotherapy
     
   • “Emotional pain without psychological etiology is still pain.”
     
   • “When the going gets tough, I know who my friends are.”
     
   • “The less tangible is my solace.” (faith)
     
   
   
7. Getting Help
   
   • Knowing Hope
     
   • See a Therapist
     
     • Group Therapy vs. Individual Therapy
       
     
     
   • See your Physician
     
   • Create Accountability