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11 years and counting

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2024-10-31 6:49 AM

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Feels like hell week all over!!

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Roller Coaster Withdrawal

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Smile....and don't shoot the messenger

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Relapses Prevention - A First Plan


11 years ago 0 619 logo logo logo logo logo logo logo logo logo logo 0
Hi,
 
I am working again on this plan to figh back depression. It is the plan that have been working with me. It is nice to have it here all the time for a quick review when needed.
12 years ago 0 270 logo logo logo logo logo logo logo logo logo logo 0
eleveno,

CBT and Mood Tracker sounds like a good plan! 

Looking forward to your updates in the near future,

Sonia
12 years ago 0 619 logo logo logo logo logo logo logo logo logo logo 0
Thank you Ashley and ~m for your replies.
 
The few minutes I spend daily with CBT are very productive and I will keep with it. I will also start writing on the mood tracker tool the daily events that support the positive core beliefs.
 
12 years ago 0 1022 logo logo logo logo logo logo logo logo logo logo 0
Eleveno... for me it brought relief to just accept the fact that this depression is a part of my reality.  Once I accepted that I will always need to be alert, take my meds, seek counseling from time to time, and do those darn mood trackers... it got easier to do it all. Kind of like... brushing my teeth everyday.  I don't HAVE to do it, but it really is a simple thing to do to keep myself healthy. Eventually (as you do know) the CBT work isn't as time consuming nor does it require so much thought.  It does get easier.  It does.  At times anyway.  You have been a great example for the rest of us as we make our way through the program.  I admire your honesty and appreciate the courage you show in coming back to admit things have gotten a little rough again.   As always, we are here to listen, encourage, and learn from your example!
12 years ago 0 11226 logo logo logo logo logo logo logo logo logo logo 0
Hi Eleveno,
 
Sorry to hear about the depressive thoughts lingering but it is very good to know that you have a plan that works if you stick with it. Have you worked on any of your new core beliefs? This is discussed mainly in session 8 and 9. The more you focus on your new positive beliefs the less room there is for negative thoughts. What are your thoughts on this?
 

Ashley, Health Educator
12 years ago 0 619 logo logo logo logo logo logo logo logo logo logo 0
I stopped doing CBT activities for some weeks to see if I could handle it but the reality is that depressive thoughts are allways coming back. The worst is that if I do not practice any CBT activitity it is more difficult to be aware of my depressive thoughts and depression start kick in.
 
I am realizing that I will have to keep doing at least some CBT activities to remember me to spot my depressive thoughts as soon as they arrive.
 
12 years ago 0 1853 logo logo logo logo logo logo logo logo logo logo 0
12 years ago 0 619 logo logo logo logo logo logo logo logo logo logo 0
I am glad to announce that my relapse prevention plan is still working. No need to make changes. I just added a new technique that is making my life easier:
  • The Problem Solving Worksheet: "Sometimes the best solution is not the perfect solution but the more practical one." - It took me some time to learn this
12 years ago 0 11226 logo logo logo logo logo logo logo logo logo logo 0
Very informative Eleveno,
 
Thank you for sharing.
 


Ashley, Health Educator
12 years ago 0 619 logo logo logo logo logo logo logo logo logo logo 0

There is no such thing as the best or ideal treatment for depression. Each person is different and must find what works for his or her particular situation.

However, I believe that using 2 or more methods to treat depression at the same time is more effective than one method alone.

I have used medication, CBT, talk therapy, yoga, mindfulness meditation, online support groups and journaling at different times and according to the severity of my depression.

For example, my depression is moderate to severe. In the beginning when I felt worse the methods I found most effective were medication and CBT. In those moments I also had some darkest períods where I used journaling and online support groups to confort me. Talk therapy (with a good therapist) is also good to give some confort but the problem with talk therapy was that most of the time when I needed it was not available.

I have been practicing yoga for some years now and experienced some benefits with mild depression.

I had a special surprise with mindfullness meditation. I started practicing it very recently (2 months ago) and I found it helps with mild to moderate depression.

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