Depression Recovery 2016
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Depression Recovery UOCA
UOCA
Course of Healing Therapy
Depression Recovery using Cognitive Behavioural Analysis
"Having suffered badly from this disease, I learnt this from the Seventh Day Adventists while in The Retreat, a juice fasting religious community of rawfooders, but the teachings are from the United States and are not rawfoods, but for all vegetarians." James
Summary of Treatment: (20 weeks)
A. Daily
1. Body:
30-60 min exercise causing cardiovascular pumping of heart
interval based
Depression Recovery using Cognitive Behavioural Analysis
"Having suffered badly from this disease, I learnt this from the Seventh Day Adventists while in The Retreat, a juice fasting religious community of rawfooders, but the teachings are from the United States and are not rawfoods, but for all vegetarians." James
Summary of Treatment: (20 weeks)
A. Daily
1. Body:
30-60 min exercise causing cardiovascular pumping of heart
interval based
90 minutes Stretch doing yoga
asanas and postures – see http://www.wna.org.au/asana.html
30 minutes a day Sun exposure
30 minutes a day Sun exposure
10 minutes a day - three times Clean fresh air - Deep breathing 6 times per minute and reduce to one breath a minute
2. Mind:
No criticism for 2 weeks
Negative thinking change to positive or neutral
3. Sleep:
6-8 hours max
9pm to 5 am
4. Diet:
9pm to 5 am
4. Diet:
Breakfast - fruits, muesli, yogurt
Lunch - largest meal = salads, brown rice, vegetables
Dinner - light meal early = soup, or salad, Essene bread, or juices
1. Increase Tryptophan levels – Almonds and Tofu
2. Omega 3 affects Bipolar
Walnuts
Flaxseed
Spinach
3. Increase folate
Flaxseed
Spinach
3. Increase folate
orange juice
beans
okra lentils
black eyed peas
4. Atherosclerosis – thickening of arteries
beans
okra lentils
black eyed peas
4. Atherosclerosis – thickening of arteries
avoid high cholesterol in cheese, custard, pancakes, processed
food, milk and sugar products
5. Increase B6 - Sweet red peppers
6. Natural carbohydrates
7. Calcium citrate supplements
8. Vitamin C – orange juice, raspberry
9. Avoid evening meal - or only eat whole fruit then
10. Avoid food addictions - sugar, junk, caffeine, processed
11. Acceptable Anti depressants: -
Gingko Biloba - concentration improves
SAMe herb
Nafedezine anti depressant drug
B. Personal Responsibility
Cognitive Behavioural Analysis
Activating thought
- then
Belief
- then
Emotional consequence
Distortions
all or nothing
overgeneralisation
mental filter concentrating on negative only
disqualify positive
jumping to conclusions - mind reading, fortune teller, magnification, minimisation, emotional reasoning – feelings that come and go and can deceive, labelling others or self, or self through actions of others can give distorted reality.
Worthless concept – repeat ‘I am worthwhile’
Misbelief Breakers –
- Deeper misbeliefs that underlie your thoughts could be causing depression and confusion. Reconsider your belief system to see if it is faulty and causing problems.
- Could facts be explained in other ways? - alternative interpretations that could be more truthful experimentally consider
Is it the truth?
- Listen to your thoughts without judgement
- Notice if there are any misbeliefs in your thoughts – in other words objectively analyse the thought to see if it is true, and if you are unsure check. If the thought is not true find out where it comes from and if this is based on a belief that you hold that may not be true. Change the belief to what is true.
- Replace the thought with the truth if the thought returns.
- Write it down and check with outside source to see if true or not.
- Practice truth even if it seems detrimental to you. But do so showing compassion to others.
What is true?
- is there evidence there which can show if the thought is true or false
- do I have experiences that show me the thought is not true all the time
- if my best friend said this what would I say, would I believe them
- when I am not feeling this way, would I believe this thought to be true
- what would an expert say if I asked them what was true; is the thought temporary or absolute permanent truth about me
Find Truth
- acknowledge that recognising the truth is not necessarily immediately going to make you feel better, and you may have to recognise negative elements in yourself to find it.
- reconstruct your thoughts to find what is the truth (see next point), then believe this
- identify any distortion in thinking and acknowledge it
How do I find if it is truth?
- Calm down, deep breath, exercise
- Look for outside help to check the truth that is unbiased and don’t attempt to bias them.
- Write it down and reanalyse in a few days
- Reconstruct your thoughts by breaking them down and analysing them. Then checking what beliefs or assumptions they are based upon, check if these are true or not and try looking at them from another perspective based on another belief or assumption that may be more truthful. Look at it from another’s perspective.
- Be Proactive to prevent distortion arising initially by checking facts and researching.
- Write a letter to yourself based on your beliefs and what you think and examine it to see if it is true. Check with others if unsure.
PRACTICE
Realistic thinking does not always come naturally
Conscious choice is required to think in an unbiased fair manner
Attain balance in your feelings because it is worth the struggle to find the truth.
5. Increase B6 - Sweet red peppers
6. Natural carbohydrates
7. Calcium citrate supplements
8. Vitamin C – orange juice, raspberry
9. Avoid evening meal - or only eat whole fruit then
10. Avoid food addictions - sugar, junk, caffeine, processed
11. Acceptable Anti depressants: -
Gingko Biloba - concentration improves
SAMe herb
Nafedezine anti depressant drug
B. Personal Responsibility
Cognitive Behavioural Analysis
Activating thought
- then
Belief
- then
Emotional consequence
Distortions
all or nothing
overgeneralisation
mental filter concentrating on negative only
disqualify positive
jumping to conclusions - mind reading, fortune teller, magnification, minimisation, emotional reasoning – feelings that come and go and can deceive, labelling others or self, or self through actions of others can give distorted reality.
Worthless concept – repeat ‘I am worthwhile’
Misbelief Breakers –
- Deeper misbeliefs that underlie your thoughts could be causing depression and confusion. Reconsider your belief system to see if it is faulty and causing problems.
- Could facts be explained in other ways? - alternative interpretations that could be more truthful experimentally consider
Is it the truth?
- Listen to your thoughts without judgement
- Notice if there are any misbeliefs in your thoughts – in other words objectively analyse the thought to see if it is true, and if you are unsure check. If the thought is not true find out where it comes from and if this is based on a belief that you hold that may not be true. Change the belief to what is true.
- Replace the thought with the truth if the thought returns.
- Write it down and check with outside source to see if true or not.
- Practice truth even if it seems detrimental to you. But do so showing compassion to others.
What is true?
- is there evidence there which can show if the thought is true or false
- do I have experiences that show me the thought is not true all the time
- if my best friend said this what would I say, would I believe them
- when I am not feeling this way, would I believe this thought to be true
- what would an expert say if I asked them what was true; is the thought temporary or absolute permanent truth about me
Find Truth
- acknowledge that recognising the truth is not necessarily immediately going to make you feel better, and you may have to recognise negative elements in yourself to find it.
- reconstruct your thoughts to find what is the truth (see next point), then believe this
- identify any distortion in thinking and acknowledge it
How do I find if it is truth?
- Calm down, deep breath, exercise
- Look for outside help to check the truth that is unbiased and don’t attempt to bias them.
- Write it down and reanalyse in a few days
- Reconstruct your thoughts by breaking them down and analysing them. Then checking what beliefs or assumptions they are based upon, check if these are true or not and try looking at them from another perspective based on another belief or assumption that may be more truthful. Look at it from another’s perspective.
- Be Proactive to prevent distortion arising initially by checking facts and researching.
- Write a letter to yourself based on your beliefs and what you think and examine it to see if it is true. Check with others if unsure.
PRACTICE
Realistic thinking does not always come naturally
Conscious choice is required to think in an unbiased fair manner
Attain balance in your feelings because it is worth the struggle to find the truth.
C. Sleep - circadian rhythm
during darkness melatonin produced that
enhances youth, longevity, good feelings, mental agility
Brain food: - eat these foods
Calcium for Pineal gland to increase Melatonin
Quinoa grain
beans brown
sesame seed
Kale
Hazelnuts
Figs
Green soybeans
Amaranth
Carob
Melatonin: -
rice
oats
corn
tomato
avoid caffeine alcohol and too much B12
Fast in evening increases melatonin
D. Stress
active stress is good
challenge is good
How to remove passive stress, or too much active stress?
Adapt
If a situation is uncomfortable then use healthy adaptations to the situations by seeing the positive in it and using that as an opportunity and making changes to the negative. If you cannot change it then plan to leave to a better place after careful research.
Brain food: - eat these foods
Calcium for Pineal gland to increase Melatonin
Quinoa grain
beans brown
sesame seed
Kale
Hazelnuts
Figs
Green soybeans
Amaranth
Carob
Melatonin: -
rice
oats
corn
tomato
avoid caffeine alcohol and too much B12
Fast in evening increases melatonin
D. Stress
active stress is good
challenge is good
How to remove passive stress, or too much active stress?
Adapt
If a situation is uncomfortable then use healthy adaptations to the situations by seeing the positive in it and using that as an opportunity and making changes to the negative. If you cannot change it then plan to leave to a better place after careful research.
Help
Do charitable work
Help others whenever you can without expectation of return
Do charitable work
Help others whenever you can without expectation of return
Plan
Plan your day, week, month and year properly and efficiently using a task list and calendar. Prioritise that which is most important and least. Outlook on Microsoft Office is very useful for this and syncs with other users and you can use Gsyncit and Informant to sync onto Android mobiles. Use a large sheet of paper for brainstorming and to get the bigger picture. https://support.office.com/en-us/article/Get-organized-with-Outlook-24cd4303-243d-4863-bfe9-881b74eb2535
Plan your day, week, month and year properly and efficiently using a task list and calendar. Prioritise that which is most important and least. Outlook on Microsoft Office is very useful for this and syncs with other users and you can use Gsyncit and Informant to sync onto Android mobiles. Use a large sheet of paper for brainstorming and to get the bigger picture. https://support.office.com/en-us/article/Get-organized-with-Outlook-24cd4303-243d-4863-bfe9-881b74eb2535
Time
management
Use a calendar to do this. Outlook allows
day, week, month views. And also 5 minute to one hour time slots. Can be easily
altered, emailed and more than one calendar can be used to compare future
plans. This website explains how to do this - http://www.franklincovey.com/liveclicks/toolkit-download/LivClks_FocOut_ToolKit.pdf
NOTE:
·
Avoid TV or passive entertainment
·
Avoid worrying about the future, instead plan for it seeing it
as exciting and good
·
Be positive and encourage others
·
Relax – into your fears and see the truth and love behind them
·
Meditate – empty your mind of all thoughts and concentrate on
divine spirit guiding you – let this come in slowly
·
Pray – with persistent negative thoughts about yourself or
others – respond by gently answering with concern these fears and praying for
wisdom and love to see the answer
· Trust in God or your
higher self.
E. Social interaction
Charitable work
Right relationships
Responsible friends
Acknowledge Loss
Acknowledging loss of job, status, loved one
- need time to grieve and heal, but maintain social contact
- recognise loss and use introspection by writing about it
- resolve by new changes in lifestyle, education and reaffirmation of life
- take action and fulfil plan
- become patient by relaxing and not pushing ahead
- identify role played by loss and replace it or renew it
- emotionally relocate the loss
- build new relationships and interests and grow
- reflect on gains made and growth
F. Frontal Lobe Enhancement
use PET scan to check it as this shows decrease in brain blood circulation
Function of Lobe:
Will power
Analytical and abstract reasoning
Morality
Love empathy
Solution to poor circulation:
increase nutrition with natural carbohydrates
listen to classical music and avoid rock
avoid constant stimulation i.e. too much TV, computer games
avoid drugs, caffeine
avoid hypnosis
avoid sexual stimulation without love
increase abstract thinking
follow conscience and avoid bad habits
practice exercising will power and discipline
practice empathising with others
deep breathing and yoga exercise
sunshine
spiritual belief
Serotonin increase should result from the above.
20 weeks program
Read Daniel in Bible
E. Social interaction
Charitable work
Right relationships
Responsible friends
Acknowledge Loss
Acknowledging loss of job, status, loved one
- need time to grieve and heal, but maintain social contact
- recognise loss and use introspection by writing about it
- resolve by new changes in lifestyle, education and reaffirmation of life
- take action and fulfil plan
- become patient by relaxing and not pushing ahead
- identify role played by loss and replace it or renew it
- emotionally relocate the loss
- build new relationships and interests and grow
- reflect on gains made and growth
F. Frontal Lobe Enhancement
use PET scan to check it as this shows decrease in brain blood circulation
Function of Lobe:
Will power
Analytical and abstract reasoning
Morality
Love empathy
Solution to poor circulation:
increase nutrition with natural carbohydrates
listen to classical music and avoid rock
avoid constant stimulation i.e. too much TV, computer games
avoid drugs, caffeine
avoid hypnosis
avoid sexual stimulation without love
increase abstract thinking
follow conscience and avoid bad habits
practice exercising will power and discipline
practice empathising with others
deep breathing and yoga exercise
sunshine
spiritual belief
Serotonin increase should result from the above.
20 weeks program
Read Daniel in Bible
