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 #3 on how to deal with depression and overcome depression. The main purpose of this video is to give you an experience of counseling session, 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 as low mood, poor appetite, sleep disturbance, 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: Can you identify at least 3 effective behaviors/activities?
Examples include engaging in a new social activity, improving sleep hygiene, improving eating habits, etc.
Step #4:Due to behavioral techniques, how did you feel physically?
Step #5:Due to behavioral 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?
We are talking about cognitive techniques in today’s session. When feeling depression, it is normal to have negative thoughts. Our thoughts can impact the way we feel and behave. It is important to be aware of our thoughts.
Question #1: Do you constantly/uncontrollably worry?
Question #2: What do you worry about?
*It would be helpful to make a list of your worries.
Question #3: Do your constant worries cause very high depression and/or other emotions?
Question #4: How are your worries connected to your depression?
Question #5: Do you worry about how hopeless your situation is and how worthless you perceive yourself?
*Let’s notice the patterns of your worries/thoughts.
Excessive worrying/rumination is a clinical term defined by consistently having uncontrollable and irrational worrisome thoughts.
The main purpose of cognitive defusion is to notice our thoughts from a distance. When we are fused or too attached with our thoughts, we trust our thoughts 100% and allow our thoughts to completely rule our behaviors. Noticing our thoughts from a distance helps us rationally identify ineffective patterns of our thoughts.
Cognitive Defusion Exercise #1
Step #1: Observe your whole thinking process by labeling your thoughts in a word
* “I’m having negative thoughts, worry thoughts, self-defeating thoughts, powerless thoughts, etc.”
Step #2: Repeat it to yourself 5 or more times out loud or in your head or in writing. It is important to observe your thoughts without judging or changing them.
*the more you repeat your thoughts, the more distance you create between you and your thoughts.”
Cognitive Defusion Exercise #2
Step #1: Become an observer by treating your mind as a separate person.
* “my mind is worrying...my mind is making a lot of assumptions...my mind has a lot of anxious thoughts.”
Step #2: Repeat it to yourself 5 or more times out loud or in your head or in writing.
*Through cognitive defusion, you will become more tolerant with your thoughts, instead of suppressing your thoughts.
Remember “what we resist persists”
Practice, Practice, Practice! I’d encourage you to practice cognitive techniques in a neutral setting or neutral mood. Then, you will be gradually able to utilize these techniques in a more distracting setting or stressful mood.
Let’s be CREATIVE! I’d also encourage you to use your cognitive techniques along with your behavioral techniques. For example, you can label your thoughts and go for a walk or engage in your hobbies. Thus, not only can you DEFUSE yourself from your thoughts, but you can bring yourself back to the PRESENT.
Remember, It is imperative to check in with yourself on a daily basis.I suggest you set some time aside to practice these techniques and check in with yourself physically, emotionally, and cognitively. Therefore, you will be able to reduce depression and develop a healthy lifestyle.
In our next session, we will be talking about visualization exercises. Take care of yourself and do your healing every day.
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Email: jeongtherapy@gmail.com
Please schedule your free 20 minute consultation with me!
If you or someone you know is in immediate danger, please call 911 or go immediately to the nearest emergency room.
National Suicide Prevent Lifeline: 1-800-273-8255
https://suicidepreventionlifeline.org