Deal with your Depression and Live a More Fulfilled Life
264 million people around the world suffer from major depression. Depression is fully treatable and people can recover from it and live fulfilling lives.
Does this sound like you?
-
I feel drained of my physical and mental energy
-
I’m no longer interested in things I used to enjoy
-
My body weight has increased/decreased rapidly
-
My sleep pattern has changed – I’m not sleeping enough/I’m sleeping more than usual
-
I’ve been feeling extremely sad, anxious, negative, hopeless, or pessimistic lately
-
I’m struggling to focus and concentrate
Now Imagine yourself…
-
Feeling more energetic
-
Feeling happier and more positive throughout the day
-
Feeling motivated and goal-driven
-
Enjoying aspects of everyday life with ease
-
Getting happiness and fulfilment from your relationships
-
Working or concentrating with ease
-
Regaining a balanced sleeping pattern
You will learn:
Module 1
The Diagnostically tests – understanding your symptoms and causes of depression and making a plan to get better.
Module 2
Learn the basic requirements you need in order to start feeling better fast.
Module 3
Get to know the depressive thinking styles and how to combat them. In addition, you will start to overcome guilt and self-blame
Module 4
Start reconnecting to a healthier self by reclaiming what you lost during earlier traumas. In this module you will also learn how to prevent relapse
Module 5
Learn 7 effective anti-depressant strategies for every day of the week
Module 6
Get to know the latest research on medications in case you might need them
-
Understand what causes feelings of depression so you can identify and tackle the underlying causes.
-
Learn how you can regain stability and control over your moods and emotions.
-
Identify the ways in which you experience depression so you can overcome them and live your best life.
-
Engage in daily practical techniques for shattering depressive thoughts and feelings.
Module 1
-
1Welcome to the course
Welcome to the Online Course Beating Depression. This course is designed to help you overcome depression and help you manage its symptoms.
My name is Aaron Lerch MSc. and I have collected the many of the best interventions coming from a range of therapeutic modalities to help you overcome depression.
Feel free to say 'hi' in the Q&A with a little introduction.
I am happy to have you onboard and look forward to see you get better :-)
-
2Introduction
In this lesson, we will discuss the main symptoms of depression and the different types of depression.
What are your symptoms of depression? Which type do you think you have?
Willing to share on the platform?
Module 2
-
3Depression Symptoms
In this lesson we discuss all kinds of depression symptoms.
-
4Causes of Depression
Causes of Depression:
Several causes are highlighted in this lesson. Finally I mention the view of depression as I see it - a form of grief.
Do you connect with this view? Do you feel that you are ultimately grieving something? That you feel disconnected from something that you would like to be more connected to?
-
5Testing and Rating your Depression
There are two self-scoring tests that we use in this program.
Go ahead and get a score on both tests. If you have any problems with filling in, reach out for support here and we will gladly help.
In addition, if you wish, share your findings with other group members and support each other :-)
The first test can be found here:
Google: 'mental health America Depression Test'. The first result is the one.
The second test is attached in this lesson.
-
6Building Motivation
In this lesson I am addressing the obvious - you need motivation to follow through with the steps of this program. There are days when you feel like it, but there are days when you just don't.
Feel free to talk about it here so we can support you through the tougher days.
-
7Different types of Treatments
In this lesson I talk briefly about medication and a small example of how your thoughts can influence your mood. Aaron Beck developed CBT and much of this program hinges on that model of psychotherapy.
Do you think that your thoughts influence your mood?
-
8Different people, Different therapies
Different interventions are suitable for different people which is why we try to cover many interventions in this course
Module 3
-
9Let's get Started
In this lesson, I start talking about the need that we have for healthy fats and mostly Omega 3's.
-
10The Omegas
Here are some more details about the Omega's such as dosage, where you could purchase them and what to do about the fish oil burping problem.
-
11Rumination
It is both, a symptom but it also intensifies the depressive feelings, especially if the nature of the thoughts are of a negative tone and topic.
In this lesson, I talk about how to create a plan to stop ruminating.
Make sure to also make use of the downloads in this lesson:
Stop Ruminating form 1.0
Stop Ruminating form 2.0
Activity List
-
12Exercise
Exercise is known to have incredible anti-depressant effects. And yet, it is difficult to do. In this lesson this is addressed. In addition, specific details of frequency, aerobics and how to exercise is discussed.
Please make use of the chart in the downloads, in order to verify what the 75% of max heartbeat would be for you given your age.
Naturally, check with your doctor if this regimen is safe for you.
-
13Let there be Light
Bright light is something that most of us miss during the winter months and it is vital for our mental health as explained in this lesson. A simple solution is suggested for getting enough day light.
In the coming lessons we will be digging deep into your ways of thinking and behaving and see how those may contribute to depressive symptoms and how to change them.
See you there :-)
Module 4
-
14Thoughts and Feelings
In this module we start with the real CBT work which is working with the depressive thinking and feelings.
There is a lot of material in this section but don't worry - I am here to guide you through it step by step:-)
-
15Rationale and Compassionate Mind
In this lesson you will learn the difference between Rationale Mind and Compassionate Mind. You will use both in order to deal with Depressive thinking.
See the download to help you take note of your compassionate thoughts.
-
16Examine the Evidence
In this lesson you will learn about Examining the Evidence which is one of the basic CBT techniques of how to approach our thinking.
See the download sheet that can help you with writing down the evidence on both sides of a thought.
-
17Challenge your Thinking
Time to learn how to challenge your thinking.
With a list of questions at hand, you will never run out of useful ways of turning your thinking around :-)
See the download file for all the questions.
-
18Thinking Traps
In this lesson you will learn all about Depressive Thinking Traps. Once you identify those, it becomes even easier to make use of the Challenging Questions to help you change your thinking.
See the download 'Bringing it all together' which will help you make use of everything covered in this module.
Interventions for Every Day
-
19Connecting to Meaningful Occupation
In this module we start to look at essential needs that you might have become disconnected from.
In this lesson we look at the impact people want to make in the world with a specific focus on your work environment.
-
20Connecting with People
We are wired for connection and attachment. This is a very basic principle of psychology and humanity.
Depression can be caused by a disconnect with other people but it also works the other way round. When you are feeling down, you may not want to connect with others.
But that is exactly what might help you through these feelings.
This is further discussed in this lesson.
-
21Connecting with Values
Connecting to values is something that many in today's society have forgotten to think about.
In this lesson an important distinction is made between intrinsic and external goals/values.
-
22Connecting with Nature
There is a beautiful gift out there waiting for you:-) It is called 'Nature'.
In this lesson I point to two powerful and interesting pieces of research indicating the value and anti depressant effects of mother nature.
-
23Connecting with your Inner Child
Childhood wounds or ACE's are highly correlated to depression in adulthood. I discuss these ACE's with a powerful recommendation for inner healing.