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Posts created by Jason - Health Educator

13 years ago 0 +0 / -0 223

Synopsis of the program

Members,

In registering for the program, you’ve also been given access to our CBT program. Below you will find a synopsis of lesson 6

In Lesson 6, you will learn…
- About avoidance and the problems associate with it.
Finished with session 6? What did you find interesting or helpful?

Jason, Health Educator

13 years ago 0 +0 / -0 223

Positive Thinking

Positive thinking can be a very powerful tool to use in everyday life. Those who use positive thinking are more likely to anticipate happiness, joy and a successful outcome to every situation. Some say that whatever the mind expects, it finds.

Members, what are your thoughts on the powers of positive thinking?

13 years ago 0 +0 / -0 223

Identifying Core Beliefs

Members,

Here are two tips that will help you better understand your assumptions and core beliefs:

Identify the events linked to the start of your sadness or depression:

Another important way to uncover your negative core beliefs is to think about what was going on in your life around the first time you were experienced a long period of sadness or depression. One thing you can look for is a match between what happened in that situation and what your specific assumptions and core beliefs are.

However, remember that no matter who you are, it’s important to look at both your needs in relationships and your needs for success & enjoyment in other parts of your life.

Examine your childhood experiences:

In general, the strongest core beliefs and assumptions develop earliest in life from interactions with parents and other caregivers. They also develop more from interactions with school peers and friends. Your history of adolescent and adult romantic relationships is also something you should consider because they could contribute to the development of some of your beliefs about yourself and others.

How do you think your past has affected your present?

Jason, Health Educator

13 years ago 0 +0 / -0 223

Tip of the day...gratitude journal

Start a gratitude journal. This tip can help you appreciate the little things in life while developing positive thinking patterns. Focus on the positive things that you have and not the things you do not.

Members, what has been your experience in starting a journal focusing on positive thoughts?

Please share.

Jason, Health Educator

13 years ago 0 +0 / -0 223

Developing Healthier Core Beliefs

Members,

We will now discuss strategies to help you meet your goals for developing healthier core beliefs.

Defining core beliefs: One of the big problems with deep sadness and depression is that everything seems like a big cloudy dark mess. And because everything seems so tangled, all problems seem impossible to solve. Seeing your problems this way can lead to bigger problems such as hopelessness. Looking at one core belief at a time is essential to slowly untangling the problems.

An example to help you along…

Many individuals describe themselves as being a “loser” But what does that mean exactly? In order to change it, we must define it. Here are a few ways to look at it:

• No friends?
• Not being able to make friends?
• No job?
• No money?
• Ugly?
• Stupid?

Now by breaking down the idea of “being a loser”, it’s given us a definition that is concrete and that we can challenge. Before doing that, you should replace the negative core belief with a positive one. For this example, we will use successful. (Don’t forget to define this idea also as we will use it again later.)

Please define a core belief you want to work on. Need any help?

Jason, Health Educator

13 years ago 0 +0 / -0 223

Developing Healthier Core Beliefs

Teebs, this is great!

Changing negative core beliefs to positive core beliefs takes a few steps.

Step 1
- identify your old negative core belief (I’m weak) and the new positive core you are going to work toward (I’m strong).

Step 2
- Next, rate your positive belief (I’m strong) on a scale from 0-100. Many people may rate their core positive belief (I’m strong) as low ie.10/100.

**EX. Rate: How “strong” are you?**
0	10	20	30	40	50	60	70	80	90	100
< Not Strong				< I'm Strong >				Really Strong >

Notice a couple of important things here. First, we’re asking you to rate your new positive belief, not your old negative belief. This is very important because we want you to toward a new positive core belief, not work away from an old negative one.

Step 3
- The next thing we'd like you to do is to carefully define what you mean by “weak” and “strong” and to put these beliefs at the opposite ends of a 0-100 scale with their rating of 10/100.

Step 4
I now would like you to think carefully and give yourself a rating from 0-100 for each of the terms of the definition. The tricky part here is to really think hard about the definition and then to think carefully about each of the ratings.

Let me know when you are here and I will walk you through the next steps.

Jason, Bilingual Health Educator

13 years ago 0 +0 / -0 223

How To Make Friends

Hi shari,

Some great recommendation here. I would like to just quickly suggest looking at classes again, even if they are at night. For many of the reasons outlined, it is a great option for meeting people with similar interests. I know it may take up one of your evenings with your family but they will understand if you talk with them about why you need to take this step.

Please let us know what you decide.

Jason, Bilingual Health Educator

13 years ago 0 +0 / -0 223

Conquering Your Fears

this is great reddesertflower,

It sounds that you have really committed to the program and all your work is reaping some great rewards.

In your opinion, what is the next step?

Also, what have been some of the most useful parts of the program?

Please share so that others can duplicate your success.

So happy for you!

Jason, Bilingual Health Educator

13 years ago 0 +0 / -0 223

Why is getting help for depression important?

Members,

MDD is a serious problem. The good news is that there are many effective treatments available. In fact, over 80 % of people with MDD are eventually able to manage their depression with proper therapy or a combination of therapies. Many feel much better just weeks after starting treatment.

While bipolar disorder is a chronic illness that currently has no cure, staying on treatment, even during well times, can help keep the disease under control and reduce the chance of having recurrent, worsening episodes.

Do not let these or any other reasons stop you from getting the right kind of treatment. If you have MDD, it's very important to get help, just like you would for any serious medical illness. For example, most diabetics will do what they can to get proper medication and make required changes to their diet and lifestyle. Most people with heart problems do the same. MDD is just as serious as diabetes or heart problems, so you should do everything you can to get medical help.

Don't be discouraged from getting help by anyone who says, "It's nothing to worry about," "It's just stress," "It's all in your head," "Snap out of it," or "Get over it." While the person may mean well, the fact is that people who have not had depression often have trouble understanding how serious the problem is.

Common Reasons for Not Seeking Help
People manage to convince themselves that their depression isn't serious
People think that their depression is their "personality"
People often feel embarrassed about talking about depression and anxiety
People often blame themselves for their problems
Others dislike the idea of medication or therapy
People often say that they've sought help but are frustrated because their condition was not diagnosed or treated effectively
Do not confuse your depression with your personality. You're not a "miserable person" - you're a person with MDD, and help is available.

Are you receiving outside assistance? If not, what is holding you back?

Jason, Health Educator

13 years ago 0 +0 / -0 223

Why is getting help for depression important?

Hi Davit,

Thanks for adding that. Should have defined the acronym.

My apologies everyone.

Jason, Bilingual Health Educator

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