Whatever we pay attention to begins to change
Unstructured time can lead to depression
Good therapy should hurt a little – it should be uncomfortable
You can be feeling lousy but you can always do something good
We need anxiety to survive
Working on breath-work brings down anxiety
Core beliefs: What are mine?
Core beliefs help define who I am both positively and negatively
Subjective experience is NOT a fact
My beliefs are NOT a fact
Men’s vulnerability is different than women’s
Sick dad is mean to his daughter, she feels like she messed up.
“Your dad’s crappy behavior is not a reflection of you as a loving daughter”
My dads happiness is not my responsibility = Core belief
Our caregivers (parents, siblings, teachers, neighbors) act as a mirror – resonance, sense of self
Going through hard times helps resilience for the next time
Family History and Life Experiences add to your core beliefs
Depression triggers are usually negative core beliefs
Example: Boss didn’t say hello. How do you interpret that?
She doesn’t like me or think I’m good –> I’m getting fired –> Lose Appetite, Act Listless
This has nothing to do with me, maybe my boss is sick –> Unaffected by bosses behavior.
Thoughts, Moods, Behaviors, and Physical Reactions are all related.
You can intervene anywhere in the process, and shift everything else.
If you’re tired, and give up, go home, eat a gallon of ice cream, things are unlikely to improve.
If you feel crummy, go for a walk, or watch a funny movie. You will likely start to improve.
Mindfulness – don’t just BE your thinking, OBSERVE your thinking
ANTS – Automatic Negative Thoughts
If you’re anxious, scared, down…write down the situatino. Write your mood down. Your automatic thoughts come from your core beliefs. Start with NOTICING.