Episode 24: Depression How to handle the dark days

Main Types: Major depression, bipolar disorder, and seasonal affective disorder.

Main approaches: CBT, DBT, Mindfulness, Exercise, Eating, NLP, Counselling, Medication, Stoicism

The power of Metaphors:dark, heaviness, black dog, down, thing, illness, devil

12 common depressing thoughts:

  • What’s the point?
  • There’s no hope
  • I’m hopeless
  • I’m helpless
  • I’m worthless/pathetic/a loser
  • Things will never change
  • I don’t belong
  • Nobody loves me
  • I’m unlovable
  • Things will never change
  • I’ll never feel better
  • The world is fucked

12 essential elements to handling depression

  • Exercise and Movement
  • Eating
  • Rest and Sleep
  • It’s a lie
  • Record, Acceptance and Relabelling 
  • Novelty (engages Default Mode Network and stops ruminating)
  • Experience the world (change location)
  • Self-Challenging Questions
  • Attention Directing: Goals, Gratitude, Giving, Goodness
  • Quieten the Mind
  • Embrace Love and Connection
  • Stories we tell ourselves

Helpful resources:

National Suicide Organization details

The Samaritans