Level II
Emotions
Even though tests for depression and anxiety correlate
moderately (about .60), most depression treatment programs have neglected
anxiety (Biglan & Dow, 1981). This is changing because going through high stress
has been found to sometimes trigger the onset of depression. About half the time
serious anxiety accompanies sadness and surely anxiety is almost always
associated with guilt, shame, and low self-esteem. Biglan and Dow suggest that
anxiety increases our tendency to withdraw when depressed. So, avoiding stress
and reducing anxiety may help increase our activity level and decrease our
chances of becoming depressed.
Anger is also frequently associated with depression,
especially with marital problems, guilt, shame, and dependency. Likewise, it is
speculated that dependency and "love bonds" are especially important in women's
depression (Scarf, 1979). Women are 2 to 6 times more likely than men to be
depressed; they tend to be more lonely and dependent while men are more
self-critical.
Sorrow with his pick mines the heart, but he is a cunning
workman. He deepens the channels whereby happiness may enter, and he hollows out
new chambers for joy to abide in, when he is gone.
Use relaxation, desensitization, meditation, and elation
training to counteract sadness, worry, anger, etc.
There is clear evidence that high stress increases the risk
of getting depressed. So, learning to cope with stress helps prevent depression.
Also, if sadness, anxiety, anger, guilt or shame are associated with specific
situations or memories, the unwanted emotions could be reduced by
desensitization. Example: if feeling sad about being rejected by a graduate
school or for a job, one could remember the events leading up to the rejection
and to the rejection itself while being very relaxed. This should make the
rejection less painful (especially if new exciting plans are also being
developed).
If the depressing event is anticipated, desensitization and
stress inoculation could be used in advance to reduce the impact. Example:
Suppose you suspect that you are about to be fired. Advanced planning of how to
handle the situation could help, e.g. requesting that your work be evaluated by
an unbiased outsider, offering to work for less, insisting that the decision be
taken to the next higher level, or threatening to sue. Also, you can rehearse
ways of calming yourself and responding to criticism. Planning or actually
starting to search for another job might also be reassuring.
Whenever possible, anticipating, talking with a friend, and
"emotionally working through" a loss in advance is usually a lot better way of
handling the situation than pretending the loss is not going to happen.
Express feelings. Some feelings can be reduced by getting
them off your chest--getting them "out of your system." A good cry can sometimes
relieve sadness. Beating a pillow can release rage.
Get plenty of rest. Insomnia, especially waking up early,
plagues many depressed people. Relaxation and stimulus control procedures have
helped many people get the sleep they need.
Pursue happiness. Overall happiness is not produced by
occasional intensely positive events but rather by frequent mildly positive
experiences. Many people feel those pleasant moments must be unplanned and
spontaneous but the evidence is otherwise, namely, happiness can be
self-generated.
How?
Focus on achieving emotional closeness with loved ones
Find things about work that you enjoy and want to work
hard on
Help others
Exercise, doing something you enjoy
Plan to do new fun things too
Have lots of nice "moments," not just big highs
The above isn't just the opinion of therapists. Many people
who have overcome depression say that the best signs that the depression is over
are re-engaging and enjoying the family, finding new career or hobby interests,
exercising, and getting involved in community service. In short, they are
enjoying life and people again. Anyone who has been depressed realizes it is
vastly different from being fully recovered.
For some people, the return of the joys of living seems to
automatically occur after getting over the basic physical aspects of depression
(feeling really down and tired, loss of appetite, under or over sleeping,
lacking interests, negative thoughts, especially of death...). For other people,
they need to find hope and to be given encouragement to seek interesting,
exciting, enriching activities in their lives. Many people get some relief from
the physical/biochemical symptoms by taking anti-depression medication but full
recovery is still a long way away. They may just wait expecting the medications
to eventually completely cure their depression, but this may never happen. Many
experts, however, believe your full recovery would come quicker if you set about
planning and trying to learn how to re-capture the joys of living you want so
badly.
There is a new online organization, GOAL! Go On And Live
(http://www.GoOnAndLive.com), which provides help in overcoming depression by
seeking satisfaction and meaning in several aspects of your life. Check out the
New Patient Survey mentioned on the main page. This survey of patients, who have
fully recovered from depression, lists these kinds of efforts that helped them
come out of the depths of depression: re-building good relationships with
family, finding anew or reviving love relationships and friendships, developing
or re-capturing satisfying work or professional roles, contributing to a
meaningful Community Service, finding hobbies and interests that add to your
life, and just enjoying the little things.
In no way do I want these comments to seem as though I am
blaming the victims for their own unhappiness. I merely want to offer you some
hope that active seeking to add some joy and excitement to your life may
actually work and further reduce the oppressing depression. Perhaps, once the
hopeless lethargy has lifted, joy-seeking efforts should become a regular part
of one's conscious efforts to defeat the remaining depression.
