Out of the Blue: Six Non-Medication Ways to Relieve Depression (Norton Professional Books) (25 page)

Context, The, of depression, 66–69

description of, 66

questions associated with, 66–68

sample dialogue for, 68–69

contribution, Post-Depression Thriving and, 207, 209–10, 211, 225

Core Self, connecting to, 115–19

corpus callosum, musicians and size of, 184

cortisol

growth hormone suppression and, 185

“problem talk” and increase in, 21–22

C-reactive protein (CRP), depression and, 218–19

cultural background, The Context of depression and, 66

cytokines, 218

daily rituals of connection, 141–42

dancing, self-connections through, 118

Darkness Visible
(Styron), 133

Davidson, R., 184

deep brain stimulation, 219–20

Deeper Self, 116

deep listening

to depressed persons, 149–51

therapeutic alliance and, 124, 125–26

dementia, inflammation and, 217

depressed persons

accountability by, 148–49

acknowledgment for, 142–43

changing patterns and environment for, 146–48

compassion for, 143–44

deep listening to, 149–51

handout on lifting your depression for, 231–36

living with or taking care of, 142–51

positive emotions study and, 187–88

spurring to action and movement, 144–46

wise and kind advice for, 228–29

depression

accountability and, 14

antidepressants and myth related to, 15

as a bad trance, 48–49

biochemistry and, 9–11, 12, 186

brain growth in elderly and preventive effect on, 189

brain plasticity and, 16

cause determines intervention for, myth tied to, 16–17

cause of, myth about, 8–14

cleansing clarity and recovery from, 110

collapse of hope for the future and, 153

coming out of, questions to ask about, 110–11

context of, 66–69

creating name for, 91, 92, 94

deep brain stimulation and, 219–20

descriptions of, 6–7

diagnostic signs of, 4

Dissed energy and, 109

“doing” of, 22, 53–57, 59–62

economic costs of, 5

electroconvulsive therapy and, 198–200

exercise and,
see
exercise

finding “moments of choice” related to, 54, 56

follow your wound, life direction and, 107–12

gamifying recovery from, 212–16

genetics and, 8–9, 11, 12, 186

head injuries and, 188

hippocampal shrinkage and, 185

inflammation and, 217–19

keeping an open mind about, 223

learned helplessness and, 76

lifting,
see
lifting your depression

mapping, individualized approach to, 55–57

mindfulness about, 82–89

myths about, 8–17

neuroatrophy/neurogenesis hypothesis of, 177, 181–92

no-fault model of, 13–14

nutritional pathways and relief for, 216–17

overexercise and, 192–93

patterns around experiences of, 54–57

percentage of people diagnosed with, 11

Pissed energy and, 109

prevalence of, 1–2

preventing, 221–22

purposes for, 105–6

realms of disconnection in, 114–15

relapses with, 222

serotonin deficiency theory of, 177

strategies for,
see
strategies for depression

undoing,
see
undoing depression (strategy # 2)

untreated, brain lesions and, 12, 177, 182

vagal nerve stimulation and, 219

valuing, 99–107

viewing of, 62–66

de Shazer, Steve, 172

DHA, depression and lower levels of, 216

diabetes

inflammation and, 218

SuperBetter game and, 215

Dickinson, E., 6–7

disconnection

realms of, with depression, 114–15

from the self, 116

disidentification, mindfulness and, 87

Dissed energy

depression and, 109

highlighting and using, sample dialogue for, 111–12

distractibility, depression and reduction in, 106

dogs, psychotically optimistic, learning from, 75–77

Doidge, N., 178

Doing, The, of depression, 59–62

positive psychology interventions and, 78

questions associated with, 60–61

sample dialogue for, 61–62

dopamine, 12

antidepressants and levels of, 185–86

gaming and, 212

DSM-5, diagnostic signs of depression in, 4–5

ECT.
see
electroconvulsive therapy (ECT)

elderly persons, brain growth and preventing depression in, 189

electroconvulsive therapy (ECT), 198–200

emotions, recalling, associations with, 21

empathy, 105

Dissed energy and, 111

Post-Depression Thriving and, 209

environment, changing for depressed persons, 146–48

Epic Wins, in SuperBetter game, 214

equine therapy, 123

Erickson, M., 28, 42, 51, 52, 104, 122, 123, 163

evolutionary psychologists, 106

exceptions, 43–47

acknowledging, 44, 45

discovering, 46–47

discovering times of non-depression, 45

when depression starts to lift, 46

exercise, 72, 145, 201, 202, 225, 229

anti-inflammation mechanism and, 219

baby steps to, 194

brain growth and, 177, 178, 179–81, 182, 184–85, 225, 235–36

buddy system and, 195

depression and, 180–81

gamifying, 73–74, 196

linking to motivation, 196

Mitzvah Therapy and, 138

overexercising and, cautionary note, 192–93

recommendations for, 196–97

as ritual of connection, 141

rituals of connection and, 141

SMILE study and, 189–91

solution-oriented method and, 194–95

treatment-resistant depression and, 191–92

experimental psychology, 75

externalizing, 89–97

physical embodiment of troubling feelings, 96–97

sample dialogues with, 92–96

steps in shift to, 91–92

Eysenck, H., 48

family

connections to, 123

The Context of depression and, 66, 67, 71

fatigue, 4–5

fetching the future, 176

fMRI.
see
functional magnetic resonance imaging (fMRI)

focus of attention, 55–56

Frankl, V., 153–56, 158

Freedman, J., 96

friendship

decline in, 127

depression and negative connection with, 123

happiness and, 128

rituals of connection through, 141

functional magnetic resonance imaging (fMRI), London cabbies study and, 183

Future Boosts, in SuperBetter game, 214

future-mindedness, not losing sight of, 147, 234

Future Pull techniques, 157–76, 211

letter from the future, 166–70, 235

Positive Expectancy Talk, 162–65

Problems Into Preferences, 159–62

starting therapy from post-depression perspective, 170–76

future with possibilities (strategy # 5), 152–76

fetching the future, 176

Future Pull strategy, 157–76

Victor Frankl strategy, 153–57

gamifying exercise, 196

gamifying recovery from depression, 212–16

gender

antidepressant use and, 15

The Context of depression and, 66, 67

genetics, depression and, 8–9, 11, 12, 186

global reflections, moving to partial reflections from, 31–32

glucose, antidepressants and, 185

God, connection to, 135–37

Goldstein, J., 85

Gordon, S., 137, 138, 139

gratitude, 112

grief reaction, 5

grooving the brain

changing, 79–80, 233

defined, 22

undoing depression and, 51

groups, connection to, 126–29

growth hormones

aerobic exercise and, 184

cortisol and suppression of, 185

exercise and release of, 184–85

gum inflammation, heart problems and, 217

happiness

friendships and, 128

positive psychology interventions and, 75, 78–79

head injuries, depression rates over a lifetime and, 188

healing

discovering individual path to, 18

following your wound and, 109

heart problems, gum inflammation and, 217

Heifer.org, 139

Hemingway, E., 132

hippocampus

aerobic exercise and, 184

stress and neurogenesis suppression in, 185

hope

externalization as archeology of, 90

for the future, collapse of, 153, 234

How Sadness Survived: The Evolutionary Basis of Depression
(Keedwell), 106

hunger, paying mindful attention to, 82–84

hypersomnia, 4–5

hypnosis, Erickson’s indirect approach to, 163

hypnotic trance, 48–49

IGIF-1.
see
insulin-like growth factor-1 (IGIF-1)

immigrants, depression and, 11

inclusion, 34–35, 34–43

of no with yes, 42–43

of opposites, 39–41, 43, 47

oxymorons and, 41–42

permission-giving and, 36–39, 47

inflammation-depression connection, 217–19

Inner Self, 117

insomnia, 4–5

insulin-like growth factor-1 (IGIF-1), 185

internalization, therapists and culture of, 90–91

Internet, depression prevention and, 222

interpersonal connections

in Cambodian refugee camp, 226

connection to another, 121–26

to a group or community, 126–29

interventions

case example, 72–75

gaming, 212–16

with positive psychology, 75–79

see also
strategies for depression

Intuition, 117

invalidation, acknowledgment
vs.,
143

iproniazid, 17

isolation

emotional and mental troubles and, 113–14

pushing against, 233–34

rates of depression and types of, 127

transpersonal connections and breaking through, 129–30

I-Thou connection, 122

James, W., 7

Johnsgard, K., 180

journaling

as ritual of connection, 141

self-connection through, 117

Jung, C., 42, 130

Kaminer, W., 156, 157

Keedwell, P., 106

Keen, S., 109

Keller, H., 108

Kendler, K., 9

ketamine, 221

Khmer Peoples’ Depression Relief Center, founding of, 224

Khmer Rouge, 156

kindness, 105, 111

Post-Depression Thriving and, 209

toward the self, 232

Kiva.org, 139

knee surgery, SuperBetter game and, 215

language, positive expectancy, 162–65

language virus methods, 158–65

Positive Expectancy Talk, 162–65

Problems Into Preferences, 159–62

Lazar, S., 184

learned helplessness, 76

learning, 201

exercise and, 182, 197, 235

lifelong, 178, 196

neurogenesis and, 183–84

letter from the future, 166–70, 235

examples of, 167–70

questions related to, 166–67

Levy, Jeff, 79

life direction, follow your wound and, 107–12

lifting your depression, 231–36

connect with a future beyond the depression, 234–35

find and hang on to non-depressed experience and identity, 232–33

get moving, 235–36

push against isolation, 233–34

stop blaming and critiquing yourself, 231–32

Lincoln, A., 28, 157

Acknowledgment and Possibility parts in letter by, 29

depression described by, 6

lessons from, 203, 204–6, 210

listening, deep, therapeutic alliance and, 124, 125–26

lithium, 17

major depression, 4

major depressive disorder, SMILE study of adults with, 189–91

manic depression, 8, 17

Man’s Search for Meaning
(Frankl), 153

mapping depression, individualized approach to, 25–26, 55–57

marbling depression with non-depression (strategy # 1), 18, 20–49, 225, 227

acknowledgment and possibility, 27–34

combining all three techniques, 33–34

description of, 22

exceptions, 43–47

from global to partial reflections, 31–32

implementing, 23–27

inclusion method, 34–43, 47

mapping approach, 25–26

mindfulness and, 89

reflect in the past tense, 30–31

validating perceptions, but not unchanging truth or reality, 32–33

Martin, S., 200

MBCT.
see
mindfulness-based cognitive therapy (MBCT)

McCullough, F., 29

McGonigal, J., 212

meaning

larger, connection to, 135–37

Post-Depression Thriving and connection to, 207, 208, 212

meaningful future, moving toward, 157–58

medications

fast-acting, 220–21

with fewer side effects, 220

SMILE study and, 189–91

unwelcome side effects with, 2, 16, 72, 86

meditation

brain cell growth and, 184

as ritual of connection, 141

self-connection through, 117

men, antidepressant use and, 15

metaphorical devices, post-depression perspective and, 172

Miller, A., 217

mind-body connection, 16

mindfulness, 82–89

guided, sample dialogue, 86–88

hunger patterns and, 82–84

mindfulness-based cognitive therapy (MBCT), 85, 86

Mindful Way Through Depression, The: Freeing Yourself from Chronic Unhappiness
(Williams, Teasdale, Segal, & Kabat-Zinn), 86

Mitzvah Therapy, 137–40, 210

Mohawk, E., 117, 132, 153

moments of choice, undoing depression and, 54, 56

mood disorders, 11

motivation, exercise linked to, 196

movement.
see
aerobic exercise; dancing; exercise; physical activity

Moving Walking method, 163

Moyers, B., 107

muscle strength, exercise and, 198