behavioral activation
TRANSCRIPT
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Overcoming Depression
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What are some theories?
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Roughly 25 % of the US population will experience depression in their lifetime.
If you have experienced one episode of depression, you are likely to have another, or to become chronically depressed.
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Biological explanations are not sufficient to account for the vast increase in depression over the past 50 years.
Incidence of depression has tripled since World War II.
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What are your theories about why depression has increased so dramatically?
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Thinking of depression as an illness can help reduce the shame we may feel if we if we think it‟s a weakness, or that it‟s our fault.
Thinking of depression as an illness, because it has a recognizable set of symptoms, gives the impression that it can be treated “medically.”
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Depression is caused and maintained by
biological
behavioral
cognitive
Interpersonal
ingredients
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Depression presents differently:
In different cultures
At different times in history
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Feeling
depressed
Staying inside, withdrawing
from friends, thinking about
problems
Makes you feel better in
the short term
Gets you further stuck
in the long run
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Avoidance
Isolation
Rumination
are like digging
to get out of a hole
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Thoughts
Emotions
Personality
Attitudes
Beliefs
Values*
Speaking
Doing
Inside Outside
CONTROL
?
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“I‟m noticing that when I spend
a lot of time watching TV
and sitting in the recliner..
My mood is__________________
My energy is_________________
My self concept is____________
My attitude is________________
My willingness is_____________
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Away from what
undesired consequence?
Toward what desired
consequence?
Avoidance, Isolation, & Comfort
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I need to pay bills
I should update my resume
I have to see my family and
friends
I should get some exercise
I „ve got to spend some time
on my hobby
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Toward what desired
consequence?
Away from what
undesired
consequence?
Avoidance of thoughts, feelings and
values based actions
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Triggers
• Bad stuff that happens
• Bad stuff that goes on for a long time
• Is the bad stuff inside you or outside you?
Behaviors
• Is the behavior aimed at short term relief?
• Is the behavior aimed at long term values?
Payoffs or costs
• Does the behavior work or not? Does short term relief resolve depression?
• Do the payoffs or costs occur inside you (thoughts & feelings) or outside you (actions)?
• Does taking action that increases pleasure or self efficacy resolve depression?
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1. Much of your behavior is so automatic that it occurs outside of your awareness.
2. You do much of what you do out of habit. Depression can be viewed as habits of
depressive behaviors.
RuminationSedentary Lifestyle Avoiding work
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• Isolation
• Avoidance
• Rumination
• Sedentary-inactivity
• Drugs and alcohol
• Complaining
• Social support (family & friends)
• Pleasurable activities
• Values based activities (work, challenging tasks,
helping others, accomplishments)
• Increased physical activity/exercise
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I‟ll get up when I
feel better…
I‟ll feel better when I
get up…
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Notice depressant behaviors
Notice antidepressant behaviors
Schedule
antidepressant
behaviors
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A situation that has an impact on a youTrigger
Your reaction to the trigger, frequently emotionalResponse
The avoidance behavior the you engage inAvoidance Pattern
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Same trigger as the TRAPTrigger
The same feeling you have in the TRAPResponse
An active rather than avoidant, responseAlternative Coping