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What?

It’s all good dude, happiness always comes back. I’m here

Here’s a little tip: Challenge your thoughts of defeatedness. Once you've done that, you'll see things differently in a more balanced and positive way. Remember, sometimes a thought is just a thought.

I’d like to share an interesting story with you. It’s a story about a man in his thirties suffering from depression for many years and was recently hit by the loss of a close friend and is grieving. To suffer depression is one thing, but when grief and loss come as an add-on, it feels like you’ve been thrashed to the floor with despondency. You struggle with sleep, appetite, and daily functioning, and everything around you seems doom and gloom. ‘Is there really any light at the end of the tunnel?”, one might ask. My client did. Seeing brightness can seem difficult, if not nearly impossible. I recall a friend once said to me when he was going through depression, “I have hope.” When there’s hope, there is a way out, I replied. Allow me to share in brief an interesting story of a client who is still experiencing depression coupled with grief but has surprisingly made great progress.

Before starting treatment for depression, he mentioned during our assessment that he had recently lost a dear friend of his and that exacerbated the depression he was experiencing and fell deeper into the rabbit hole. I do not treat grief and loss specifically as this requires someone who has been trained to treat grief, loss, and bereavement. It requires long-term treatment. Nevertheless, we agreed to work on overcoming his depression, bearing in mind the grief in the background and set goals and a problem statement so that we could monitor his progress. We began with behavioural activation (BA) and gradually got him back on track at his own pace

There will always be challenges and barriers that get in the way when you work towards getting active. A question I always ask is moving forward, what would you do differently? A moment to reflect and learn from the previous week. What helped and what didn’t help? Using the COM-B model for behaviour change, we worked out what he could do, and the challenges he faced, learned from them, saw how he would do things differently, and rated his motivation to get it done. Change doesn’t come easy, however, with time, it will come naturally. This review is essential and something I remind all my clients to do during and outside sessions to emphasise discipline and self-management.

Finally, to my surprise, knowing that his grief was still present, he made a lot of progress, and I could even hear the change in his tone of voice. From a depressed tone to a much happier tone. He mentioned how useful and impactful the technique was and we discussed how it can be used to challenge other negative thoughts. He’s not the only one, I’ve noticed the same thing with many others. Imagine his scores went from severe levels to mild after challenging his thoughts. His scores were just below as BA had made a positive impact. I was amazed and smiled. Sometimes, it's about using the right tool at the right time.

In summary, if you’re experiencing grief, then know that it’s fine to go through it, get support, and learn about what grief is and how to overcome it. It needs patience. Work on being as active as you can be. Small wins every day always make a difference. If you’re struggling with negative thoughts, learn to challenge them and learn to let go of what has passed. Ask yourself, “What can I learn from that, and what would I do differently now?”. There are ways to get out of the rot and see the light at the end of the tunnel, despite how far that light may seem.

As he was getting more active by the week, he couldn’t help but struggle to ruminate and find it difficult to sleep. We worked on a rumination technique on letting go of the past. Does it really work? Yes, it does. It needs time to be applied and practised but eventually, you can let go of what has passed. It doesn’t mean erasing your mind, but rather not allowing it to be that rope tied on your ankle pulling you back when you’re working hard to move forward in life. Here we are with thoughts of defeatedness “My situation will never change”, “I don’t know if I can see the light at the end of the tunnel.” It was time for cognitive restructuring and thought work. We identified a few negative automatic thoughts, and he highlighted one about him being in his thirties and comparing himself to his peers, not having a family, not being in a relationship, and being unemployed on benefits. These thoughts make someone feel like they can’t have a possible future. Fortunately, they can be challenged. By going through the steps and being able to both challenge and revise his original thought and formulate a balanced thought, his emotions decreased and started to perceive things slightly differently. I use an analogy for those wearing glasses where it’s like your negative thoughts dim or darken your vision. Once you’ve been able to challenge your thoughts and formulate a more balanced thought, one lens starts to brighten. Look up cognitive restructuring on Google or TH-cam to find out more and give it a go.

BA as most of you have read by now is (a) the first recommended intervention to start when treating depression and low mood according to CBT and (b) is effective in helping a person rebuild interest in doing daily activities (routine, pleasurable, necessary). It helps to be aware of your daily activities by identifying them and thinking about what you do, used to do, or even want to do (introducing something new like a hobby, routine or a self-care task). Identifying them is not enough though. Why? Because objectively these tasks can be done, but subjectively, when going through low mood episodes, they feel daunting and difficult to accomplish. This is why the next step is to rank each of them based on three difficulty levels (from easiest, medium, to hardest). Breaking them down into these categories gives you a clear picture of the difficulty of each activity. Back to my client, we did just that together. As always, we start with the easiest, aiming to build momentum, break the avoidance cycle, and climb the difficulty ladder. Slowly and gently, he started giving it a go with daily walks in the afternoon, getting the feeling of going to the shops, and doing something or something in his days. It helped bring some joy and a change in mood, despite still feeling low and down.

I'm grateful for god and his love, support, and guidance especially in my darkest times. He's my lighthouse. ❤

Overcoming depression takes time. Your mood fluctuates. You have good days and bad days. But it is possible to overcome and beat it. Learn from your experiences, and don't let your mood drag you down the rabbit hole. It takes steps, so be patient and work on yourself slowly and gently. You'll get there, God willing. Rule of thumb: Small steps are better than NO steps

Let it go! It's not easy and not for everyone, but it does work. We don’t like being unable to control future worries. Some can be problem-solved and fixed, whereas other worries can’t and that’s fine. When you learn to let go, you will see a difference in your thoughts, behaviours, emotions, and physical sensations. You will notice feeling relieved, relaxed, and less worried and stressed. Here’s a little tip: Learn to let go. If you can’t solve it, fix it, or control it, then don’t worry about it. Focus on what is in your control.

One thing can change how you feel. What's the one thing you're grateful for today? Just one thing. You don't need a whole list of things. One thing can (God willing) change your outlook for the day

I want you to think about where you were over the past several weeks, if not months, and where you are today. Have you made any positive changes and progress to the goals you've set since the start of the year or midway of the year or even summer? Progress takes time. But seeing as little as 5% is better than seeing 0%. What if I haven't made any progress? Review yourself, what you could do differently and improve. Seeing a difference can boost self-esteem, self-confidence, and motivation. If you haven't made any progress, then you've at least noticed it. What are you going to do now? Small steps, greater achievements. ✨️ 👍😁💪

Good job man wholesome

Let it go! It's not easy and not for everyone, but it does work. We don’t like being unable to control future worries. Some can be problem-solved and fixed, whereas other worries can’t and that’s fine. When you learn to let go, you will see a difference in your thoughts, behaviours, emotions, and physical sensations. You will notice feeling relieved, relaxed, and less worried and stressed. Here’s a little tip: Learn to let go. If you can’t solve it, fix it, or control it, then don’t worry about it. Focus on what is in your control.

Now, im no medical professional, but im decently it sure it doesn’t work like that. At all.

this dude obviously doesnt know what hes saying bsfr 💀💀

Weed

Guys, What can help against stress??? U know Normotim? Is it safe?

Your voice is really calming

Assalamualaykum the ketogenic diet heals schizophrenia and other mental illness research it bro

the key word you said (at least from my experience) is doing it for OTHERS. I like to cook and bbq etc for others but I don't put any effort in my everyday cooking...even pasta + ketchup + grated cheese is good dish :P .

Yeah..

This four step technique ➡️ Worry Time, will show you how to let go of your worries. It will teach you how to present and shift your focus to the here and now. It's a trial and error technique that can take a bit of time to get used to, but with practise, you'll find a way to apply it and see its effect. Step 1: Choose a suitable time, preferably not close to your bedtime. Step 2: When worries pop up, write them down. Step 3: How do you prevent yourself from falling into a cycle of worrying? You shift your focus to the present me moment. You need to distract yourself. Step 4: It's Worry Time. Now you can worry. Ask yourself this: Can I do anything about my worries? Can I solve them? Will worrying prevent or change the future from happening or the outcome?

Struggling with negative thoughts? Spending so much time ruminating and thinking about the past or even future? You need to get up, and so something beneficial right now. One bit at a time.

Here are the steps you need to take to challenge your negative automatic thoughts (NATs). 1. Write down your NATs and rate how much you believe them to be true out of 100 2. Rate your emotions out of 100 3. Understand the negative thinking style or cognitive bias like are you catastrophising or all or nothing thinking (also black or white thinking) etc 4. Challenge them: what's the evidence for it and what's the evidence against it? For each NAT 5. Formulate an alternative or balanced thought and then rate your emotions again You'll see a difference.

Salam aleykum. Baarak Allahu feek for the benefits with all these videos! Do you know ustadh Abdulaziz Al Haqqan from Garden of ilm ? He is asking for your number

Heyy. Currently binge watching your content. It’s very informative, thank you. I start the PWP course next month and this gives me a real insight into what to expect.! You’re an angel 😇

thank you for making these videos, very interesting to hear your experiences and insight. Based off your experience on the last video I thought you would have been overqualified or at least very qualified for the role, very surprised to hear that you applied so many times. I am on the assistant PWP programme, so a step below trainee - I come from a completely different sector and my only experience was lived experience of depression and anxiety so these insights are so valuable.

You tried 11 times. I think you would have better odds getting on the clinical psychologist role.

Imagine reading ur outcome essays. Jeez. Ur supervisor must of needed a few coffees

Informative👍

Bro's speaking facts

Psychological Detachment is about going off from work or studies. Switch off and enjoy your life.

I speak from experience, research, and experience of others. It works 😁

What do you think? Do you need a hobby?

Do you get these 'What If?' thoughts?

Rarely is a problem permanent. Great reminder 🙏

👍

Excellent topic … would love to hear you expand more on this! Thank you 🙏🙏🙏🙏 great content ….

Really helpful..thank you

positive.b-cdn.net/wp-content/uploads/2021/05/3-Month-Vision-Board.pdf

Damn Yt recommend rlly do be calling me out rn

I needed to hear this 🙏

"Promo SM" 😝

Thanks for this. Helpful. Now how do, a layman, determine who I need to see with my personal issues? What’s the first step?