Coping with Depression

I went for a Dharma Talk last Friday at the Mahavihara Temple in Brickfields. Dr. Phang a Psychologist was the guest speaker. He talked about Depression and ways to cope with it. If you're suffering from Depression or think that you are, you're not alone. After his talk, it seems that the ratio for us to get depression is quite high. So you're not alone.

Signs and symptoms

• Persistent sad, anxious, or "empty" mood
• Feelings of hopelessness, pessimism
• Feelings of guilt, worthlessness, helplessness
• Loss of interest or pleasure in hobbies and activities that were once enjoyed, including sex
• Decreased energy, fatigue, being "slowed down"
• Difficulty concentrating, remembering, making decisions
• Insomnia, early-morning awakening, or oversleeping
• Appetite and/or weight loss or overeating and weight gain
• Thoughts of death or suicide; suicide attempts
• Restlessness, irritability
• Persistent physical symptoms that do not respond to treatment, such as headaches, digestive disorders, and chronic pain

These are some of the ways depressioners think (using Cognitive Models)

1. Overgeneralization of things and events
2. Castrophic Thinking - to project the worst of the future
3. Dicothamus Thinking - black or white thinking, good or bad
4. Personalization - finding fault with oneself, low self esteem
5. Absolute Thinking - the MUST philosophy

Coping with Depression

The trick here is to identify these thoughts and replace it with happy ones.
The common trades of these types of thinking are finding fault, dissatisfaction and discontentment. Contentment is the greatest wealth next to health.

Dr. Phang had a good suggestion to help us deal with our depression. He has suggested that we keep a diary of our joys and happiness. It is good practice to write down our contentment as an exercise. I have tried it and it works wonders. Whenever you feel unhappy, sad, down or low take it and read it. It helps me reflect on my life and always makes me feel better with what I have accomplished so far in my life. No one is perfect and I’m not perfect but I must always give my very best.

Guidelines for Unconditional Contentment Exercise.

1. To be grateful for the things that didn’t go wrong. Things that you have taken for grated e.g. our health. We should be thankful and grateful to be able to eat, sleep and eliminate without any major illness or problems. So we should treasure it.
2. Be grateful for the things that went right. We should rejoice on our success, achievements and things that have gone right for us. We shouldn’t condemn and complain all the time. Be thankful and grateful.
3. Be grateful for things that went wrong. All of us here learn most from mistake and hardship in our lives. We grow stronger and last longer in life. That’s how we grow to be a better person in whatever we do. Be it school, college, university, work, family and life.

Here’s a beautiful story that has touch my heart and I hope it touches you too.

The story of the Professor and the Butterflies.

This Professor studies butterflies and has over 100 observations done on process how butterflies come out of a cocoon. Conclusion of his study shows that to come out from the cocoon is a very difficult process. The butterflies would have to struggle to get their way out. To make it easier for the butterflies, the Professor has help to make a small cut of the opening of the cocoon so that they don’t have to struggle so hard and it’s easier to come out. But soon after the come out they fall of from their cocoon and die. Why?

The answer: A butterfly has to go thru this process, it has to squeeze thru to get the blood to flow to the wing and also to drain the fluid out from the wing so that once it comes out its wing is dry and it can fly. It is very necessary for it survival.

Therefore the hardship we go thru life, can transform us to grow better and stronger.

I know my English is not that powderful but I hope you understand the story and meaning behind it. Last but not least, DON'T WORRY BE HAPPY!