Many Forms of Depression and 25 Tips for Recovery

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By AllCEUs Counseling CEUs and Dr. Dawn-Elise Snipes. Discovered by Player FM and our community — copyright is owned by the publisher, not Player FM, and audio is streamed directly from their servers. Hit the Subscribe button to track updates in Player FM, or paste the feed URL into other podcast apps.

Many Forms of Depression & 25 Tips for Recovery

Dr. Dawn-Elise Snipes PhD, LPC-MHSP, LMHC
AllCEUs Counselor Continuing Education

Symptoms of the Flu
– Fever or feeling feverish/chills, sweats
– Cough, chest discomfort
– Sore throat
– Runny or stuffy nose, sinus congestion
– Muscle or body aches
– Headaches
– Exhaustion
– Vomiting and diarrhea
Types
– Major Depressive Disorder (including w/psychotic features)
– Persistent Depressive Disorder (High Functioning Depression)
– Postpartum Depression
– Premenstrual Dysphoric Disorder
– Depression in Early Recovery From Addiction
– Bipolar Depression
– Seasonal Affective Disorder
– Grief
– Situational Depression (not including grief)
– Depression due to a general medical condition (autoimmune issues, stroke, heart disease, dementia…)
PACER Effects
– Depression can:
– Physical Health
– Alter sleep → Causing changes in circadian rhythms which further alter the balance and timing of neurotransmitter release.
– Alter appetite → poor nutrition
– Increase consumption of stimulants to cope with fatigue
– Cause fatigue, lethargy
– Interfere with ability to work
– Interfere with activities of daily living

PACER Effects
– Depression can impact:
– Affect
– Increase feelings of guilt and worthlessness, compounding the depression
– Lack of interest in things you used to enjoy
– Cognition
– Make concentration difficult
– Alter self esteem due to internal (and external) criticism
– Increase attention to negative stimuli and thoughts
– Self harm or suicidal thoughts
– Environment
– Staying inside (often in the dark and/or in bed)
– Disorganization

PACER Effects
– Depression can impact:
– Relationships
– Attachment difficulties
– Consistency: Withdrawal
– Responsiveness: Inability to be emotionally available
– Attention
– Validation:
– Empathy: Irritability
– Support
PACER Interventions
– Physical
– Hydrate
– Good nutrition
– Breathe
– Move
– Rebalance circadian rhythms: Maintain a schedule, light therapy, sleep hygiene
– Rule out or address thyroid or gonadal hormone imbalances, vitamin deficiencies, autoimmune and cardiovascular issues
– Pace yourself
PACER Interventions
– Affective
– Add in the happy for 10 minutes 2x per day
– Develop distress tolerance skills: CATS
– Comparisons
– Activities
– Thoughts
– Sensations

PACER Interventions
– Cognitive
– Identify and address core beliefs that are contributing to you feeling hopeless, helpless, and unsafe
– Use reasoning that is focused on facts and probability
– Focus on the positive for 20 minutes a day
– Practice mindfulness to tame “monkey mind”
– Identify what parts of the situation are within your control
– When you are having a bad moment, accept it nonjudgmentally, explore the reason and ask yourself “What can I do to improve the next moment?”

PACER Interventions
– Environmental
– Make it bright during the day and dark at night
– Get dressed
– Get out of the bedroom (preferably the house)
– Essential Oils
– Linalool: Lavender, Cinnamon, Basil
– Geraniol: Citronella, geranium, rose oil, rose geranium
– Limonene: Citrus fruits (d-limonene cleaner), bergamot
– Others: Peppermint, rosemary, pine, clary sage
– *bolded oils also help with inflammation
PACER Interventions
– Relational
– Help loved ones understand what is going on and how they can help and encourage you
– Don’t ASSume you “know” how others are thinking or feeling about you
– Get Support
– Ask yourself what you would do for someone else who was having this problem.
– THINK before you speak
– True
– Helpful
– Inspiring
– Necessary
– Kind
– Contribute

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