Hello, I hope all is well. My name is Hong Jeong and I’m a Therapist in Los Angeles. This is my virtual therapy session #4 on how to deal with depression and overcome depression. The main purpose of this video is to give you an experience of how therapy works, in hopes of taking care of your mental health and promoting self-healing process. In this video, we are having a session as if we’re exchanging ideas. So I will ask you questions and give you time to think about your answers along with your feelings and thoughts. You can write down your answers on a piece of paper or say out loud if appropriate. Feel free to pause the video if necessary.
Let’s review your progress!
Step #1: Can you go ahead and fill out PHQ (Patient Health Questionnaire)-9?
*PHQ-9 is an inventory for the signs of depression such low mood, lack of concentration, poor appetite, etc. Your total score indicates the severity of depression.
-Here is a link to PHQ-9: http://www.cqaimh.org/pdf/tool_phq9.pdf
Step #2: How would you describe your mood in the past week?
Step #3: How depressed do you feel on a scale of 0 to 10 (0 being emotionally stable and 10 being the most depressed)?
Step #7: In our last session, we’ve talked about cognitive techniques-cognitive defusion. When, where, why, and how did you use your cognitive techniques?
Step #4:Due to cognitive techniques, how did you feel emotionally and physically?
Step #5:Due to cognitive techniques, what happened to your overall quality of thoughts when feeling depressed?
*3 components of the overall quality of thoughts include the pace of thinking process (slow, neutral, or fast), the order of thoughts (organized or disorganized thought patterns), and the timeline of thoughts (past, present, and/or future).
Step #6: How much progress did you make on a scale of 0 to 10 (0 being no progress and 10 being the most progress)? What is your reason for choosing that number?
Step #7: Can you explain actionable and measurable steps you can take to improve your number? (i.e. walking once a day for 50 minutes, reading for 30 minutes a day, and writing a journal for 20 minutes a day).
Let’s cut to the chase!
I’d like to present to you a visualization exercise called the Container Exercise. Visualization is often served as your internal resources. When we need help or guidance, we reach out to our external resources such as family, friends, co-workers, mentors, watching my videos, so on and so forth. As a result, we can manage our stress and feel better. The container exercise will help you in the same manner. I’m trained in EMDR and practicing EMDR therapy for a while. The container exercise is very helpful in terms of relaxation/stabilization. The name of the game with this technique is to put a brake or bring your awareness into your negative or positive thoughts and physical and emotional state. The more we feel depressed, the higher the intensity of your negative thoughts and physical sensations can get. Here is how this imagery container can be used. When I notice depression provoking thoughts, I bring up the image of my container to the forefront of my brain. And then, think of an item or object symbolizing that whole thinking process and physical sensations. Next, I visualize opening my container and putting that boiling water (depressive thoughts and physical sensations) in the container and drop it at the bottom of this lake near my house. So with this mental distance between me and container, I can regain a sense of safety and relaxation and focus on my priorities. Remember, this is just a TEMPORARY HOLD. When you feel ready and comfortable, you will have to go back to your container and process your thoughts and feelings.
Let’s make your own container!
*Your container needs to be very strong and secure.
How big is your container? (i.e the size of your room, file cabinet,the size of a bank vault, etc.)
What is it made of? (i.e. rock, steel, wood, plastic, glass, etc.)
Is there anything you want to add to your container? (i.e. security guards, fingerprint reader, lock, guard dogs, etc.)
Let’s practice!
Let’s think of what you want to put in your container. I suggest you come up with a mildly stressful emotion, thought, situation, or annoying person.
Please close your eyes partially or fully and place your hand on the center of the chest.
Visualize an item or object that symbolizes whatever you put in your container.
Then, imagine that you grab that item or object and put it in your container.
Make sure you close and lock your container
Imagine a place where you put your container away TEMPORARILY. *you only have access to your container.
Notice the mental distance between you and yourself.
How do you feel emotionally and physically with this mental distance?
Please take your time to really notice positive sensations in your body and mind.
Please count to 3 and slowly open your eyes and bring your attention back to the room.
This is the end of the container exercise.
Again, you’re not avoiding your problems here. We are just putting problems aside temporarily because we will get to them when we feel ready. It is because you’re IN CONTROL.
I’d encourage you to practice this container exercise in a neutral mood and setting. As you get better with this exercise, you can gradually increase the difficulty. Later, you can practice this exercise while you walk, eat, watch tv, read a book, etc. It is important to have dual awareness-maintaining being in the present moment while simultaneously noticing what’s going on with your mind and body.
Remember, It is imperative to check in with yourself on a daily basis.I suggest you set some time aside to practice the container exercise and check in with yourself physically, emotionally, and cognitively. So you can develop new coping skills for depression and a healthy lifestyle.
Take care of yourself and do your healing every day.
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National Suicide Prevent Lifeline: 1-800-273-8255