5 Proven Behavioural Interventions For Depression
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- เผยแพร่เมื่อ 22 มิ.ย. 2024
- When we are thinking in terms of all-or-nothing, as someone with depression will tend to do, we can’t see things like incremental possibilities, or shades of meaning and nuance. Suggesting a behavioural task for a depressed client to undertake will often be met with absolutist responses such as "what's the point?", or "how will that cure my depression?"
It won’t on its own. But it’s a smaller part of a bigger composite, which I discuss more in this video. I also share 5 proven behavioural interventions for depression (with references included over on my blog).
If you found this video helpful then please leave comment and hit the 'like' button - and don't forget to subscribe for future videos.
Video highlights:
00:00 Introduction
01:54 "You can't possibly know my lived experience!"
02:42 The value of clear understanding and rapport
03:31 The reassurance of knowledge
04:52 What can we do to help depressed people?
06:03 Why use behavioural interventions for depression?
07:00 Overcoming "but what's the point?"
09:03 #1 Tell and show them they don’t have to ruminate
10:51 #2 Give them an intrinsically satisfying task
14:31 #3 Aim to do just five minutes
17:10 #4 Help them get some real face time
19:41 #5 Get your client moving
All notes and references can be found on the blog here:
▶︎www.unk.com/blog/5-proven-beh...
I created the Natural Depression Treatment Program as a way to explain and overcome depression. Free access is available here:
▶︎www.hypnosisdownloads.com/dep...
Practitioners, I publish weekly articles by email here:
▶︎www.unk.com/blog/free-therapy...
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ABOUT MARK TYRRELL
Psychology is my passion. I've been a psychotherapist trainer since 1998, specializing in brief, solution focused approaches. I now teach practitioners all over the world via our online courses.
More about me here:
▶︎www.unk.com/blog/about-mark-t...
Social channels:
Facebook (practitioners):
▶︎ / uncommonpractitioners
Facebook (self help):
▶︎ / uncommonknowledge
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This is why, whenever I start feeling sad, I divert my mind by organizing and cleaning my stuff (clothes, shoes, accessories) and my room I forget my original sad feelings and feel satisfied at the results. Thank you.
you make it sound so easy. If people would just listen.
This works once or twice. It is not a permenant solution.
@@sneakerbabeful breathing isnt permenant, you keep going doing it,
1. You don't have to ruminate
2. Complete an intrinsically satisfying task
3. Aim for just 2 minutes of a daunting task - hopefully the need for completion will let you complete the task
4. Get some face time with friends and other people - get your mind off topics, stop ruminating, get some perspective, feel supported
5. 1 hour of exercise per week at any intensity (brisk walk 3x per week) can keep depression away. Time in nature and high-exertion exercise (e.g sprinting, pedaling/walking as fast as possible) can reduce stress and inflammation and encourage brain neurogenesis. Simple idea = go up and down a staircase 5 times in the morning and evening (i.e. 2x per day).
Depression causes inactivity. This can cause us to not confront issues or engage in healthy behaviours (e.g. meeting people, exercising, cooking). This can worsen the depression. It is important to push yourself to break this cycle and build habits that keep you from entering this depressive cycle.
Thank you for listing them, it’s a good review and checklist. I’m not a therapist but I love his videos. So for a laymen like me, notes are brief with key words only so my mind will latch on more quickly and easily remember. Here’s mine.
1. Don’t have to ruminate (yikes, I almost typed urinate 😂🤭)…
2. inner satisfying doable task
3. Just do 2 mins
4. FaceTime with friends
5. Easy brief exercise
Thank you for writing these down.
Mark Idk if you ever had depression. But I have to point something important here: the rumination doesn't come as a choice and the bad feelings don't go away just stopping the rumination and the bad thoughts. I stop rumination, meditate and question what's fact coming from my negative thoughts and even though I identify that I'm just being negative with no facts at all I don't find closure or peace, and none of this is able to wipe out the heavy negative feeling on my body, specially in my chest. I guess at the end the bad thoughts and rumination is a way of the brain to make sense of such dark feelings inside of us. Even though I already see positive possibilities and great things I have in my life at the end I don't feel them, literally! And this is the worst part: you see you are intelligent, having opportunities and a good life and you don't enjoy at all.
100%..!! It's as if you wrote what I'm feeling!! I ruminate all day/night over the negative, and mistakes I've made.. Im in extreme depression, with dam anxiety, and dam insomnia and anhedonia. I cannot feel or express love,.. like my feelings are missing. Family friends neighbors all say : you have so much to live for, be grateful!! Or, just get over it, move on.!! Or.. so you lost your job [ enjoyed for 20 yrs ] I hate living, every day I hate it,. I don't want to do anything anymore or go anywhere!.. I have no hope or goals or wants... I just want to...!!!☠️.. and me too,.. my chest pulls in and hurts, then I cough hard.
I am not suggesting that whatever I have mentioned below is what is happening to you. Just sharing my 2 cents...
We might feel fear, sadness and depression because we have absorbed the negativity from our surroundings.
So we can feel heavy hearted and sad without any real reason for us to be depressed or sad.
Many have the capacity for empathy and for sensing others' feelings as if those are their own.
Our bodies have stored trauma and resonate with emotional
I am a psychology student and my goal in life is to help people, these videos have answered so many of my questions and truly helped me see what this is all about, thank you so much !!
Thank you Veronica and wish you the best always I’m in El Paso TX if you ever need anything 🙏🏽 I’ve been a nurse for a while now but psychiatry always intrigued me especially in the ICU care setting. I think we are all on the same boat just need a bigger raft, I’ve got one eye on the prize so far 🫶 but need all the help we can get 💙
Thank you. Im suffering hard with Depression. I also have anxiety, insomnia, and now anhedonia. I actually don't have feelings anymore. No interest in anything at all! Things/activities i enjoyed before.... no interest at all. I ruminate 24/7 over a mistake i made, that disrupted , changed, ruined! Totally destroyed my life. And there's No Way i can undo. No way to learn from and let go, move on. I don't like living anymore, every moment is torture., with no will,... with no want, ... no goals..... You're technique mentioned seems too complexe and difficult. Im hurting bad, daily suffering, ruminating!. I need help. I need help! 😩💔🙏
Not only does exercise help, but music as well. I sing and play the piano. I would definitely suggest playing an instrument or listening to good music or singing. I try to sing my frustration out. Musicals help a lot!
Thank you for the references. You appear to have intelligence, experience, heart and understanding. Thank you for sharing yourself. For putting yourself out there and sharing your knowledge.
Thanks your voice is very soothing that I find help with you topic and I am working through the topic thanks
Thank you Mark! So helpful and clear. You have a gift for breaking it down and making it applicable. Appreciate it!
Thank you for your work Mark
watched a lot of videos but did not think of commenting. but this is so good. helping me with depression/addiction/anxiety.
Love your videos so much! As a developing therapist, they are so helpful! Please keep it up, we appreciate it so much!
as a new psychologist I am learning so much from you. thank you so much
Subscribed👍
Your videos feel like comfy conversations in a sunny parlor, getting advice from a wise uncle/neighbor.
Just the medicine i been looking for. Thank you, mate.😃👍
I love your use of metaphor!
I'm psychologist and I trained with Mark. He continues to amaze me. This talk about depression and its treatment is brilliant. I already apply many of his techniques but his explanation of why they work is was so helpful. It gives a frame of reference for each intervention.
The video just makes me want to listen to him even more.
You've helped me understand why, even though I'm sleeping more, I'm still utterly exhausted. Thank you so much.
Soo wise yet logical. Good stuff
Im not a psychologist, but this is super helpful and interesting. Going to try a lot of these ideas and examples in my own life. Excited to see how they work, thats very important for me since i have been struggling with depression and trying many different things for 7 years now.
Thanks for this video!
Very good!
Please make a video on over coming shyness and lack of confidence
A concept you can learn that can be helpful would be on assertiveness.
Counseling, hypnosis, etc to get into the root of the problem
This is a fascinating video
Thank you for sharing this it is really helpful!💜
I have generalized anxiety, depression etc. It is all hard to deal with. The thoughts of interacting with others causes stress and anxiety.
LMFAO. You love living in that state dude, stay there and suffer.
A concept you can explore to help with that is exposure hierarchy.
Brilliant video, packed with absolute gems. Thank you!
Such good techniques here, thank you for sharing.
Lovely video content! Excuse me for butting in, I am interested in your thoughts. Have you researched - Lammywalness Erase Depression Guide (Have a quick look on google cant remember the place now)? It is a great one off guide for beating depression fast without the headache. Ive heard some interesting things about it and my GF at last got amazing results with it.
I do wake up worn out. I notice i also have a lot of muscle tension!.. Sleeping but not resting🙁relaxation exercises help so much.
you are sooooo good.Thank You!!!
Commentator,have you ever had depression ?,its my understanding that most psychologists have experienced what they teach.
thanks..very useful content.
Thank you so much for your generosity to share your knowledge to us developing practitioners, it is highly appreciated!
I would add this: Get forced out of the home at 6AM and do not come back until 9PM. It helped me a lot. I am almost out of all.
Hi, just realized I haven't seen a video from you guys in a while! I hope you're doing okay.
He's still posting on his facebook page
@@DualFrodo l
Incredible talk
Hey that quote at the beginning of the video is actually from Goethe.
I often ruminate due to a lack of anything to do or anyone to do anything with.
Hello, thank you so much for your videos! They helped a lot especially with anxiety. Could you please a video about daydreaming? And how to stop it? I spend at least 4 hours everyday in my mind, imagining and dreaming about a life i want to have and it interferes with my everyday responsibilities and studies, i try so hard to quit but i cant, i start having mental breakdowns. I personally daydream because i cant handle my emotions. Also whenever i daydream i blast music in my headphones. It affects me physically too, i get headaches, brain fog and cant concentrate at all. Nothing helps me except when my day goes well but that rarely happens. Please make a video.
Hey Kameliya, have you thought of receiving professional advice through therapy as well? An intervention that could be helpful would be CBT and Acceptance and commitment therapy.
I can relate almost 100% with description from your comment. It turned out that I have Atention Deficit Disorder - nothing scary, but it explain quite a lot of my behaviour. I'm not saying that there's a certain connection, just that it worth to go and check it with a doctor.
Thank you so much, Mark! So interesting about REM frequency and link to depression.
Can I maybe have some advice for a client I'm working with.
He suffers from clinical depression, he has tried cbt and ect aswell as a concoction of different pills. I try to take him out and involve him in activities but nothing seems to help.
He says that he feels like there is no joy, nothing he does makes him feel anything and has started feeling like suicide is the only way out. He's been like this for 10 years now and I don't know what else to suggest, I am but a lowly support worker.
1 this person needs a safety plan - when I feel lonely, I will do x, when I feel angry, I will do y, when I feel hopeless, I will do z. here are four more things I will do to stay safe. here are four people I can reach out to who can support or distract me when I need help.
2 this person also needs a therapist
good luck!
The content is great .
Mark, you're simply the best.
Please do a video on learned helplessness
Good motivation to exercise, ty! When I don't ruminate I still feel sad, my eyes tear up, and thinking becomes sluggish, etc, but maybe by not indulging in rumination the depressive episode stays at a simmer and doesn't get to boiling point so to speak. Stays more manageable. Or perhaps is just a matter of not injuring yourself further thinking about hurtful events.
👍👍👍👍👍👍
Where can I find the reference information you refer to "reference 4, reference 5 or whatever the number) where do I read these
Click “show more” in the description to get the link
Totally interesting
I'd prefer to combine first and fifth method for some cases such as feeling guilty. Rumimate, It was to remember my sin, accept that's part of my weakness, darkness, bottomless pit of being helped, the pinacle moment of your damned character. Yet, I'm looking for other way to pay off those things with what I have. It gives me meaning and motivates me to give back what I've taken.
I tried to resist for my entire lifetime, found the root, but it's just getting deeper and absorb your energy so much everytime you try to get out. So in this case I choose to move rather than making a loop of endless thought on it.
where can we access the written notes for this?
He provided the link to them in the description. You might have to click on "Show more" to see all of the description.
Thanks, Mark
Fellow Jewish and German and American living Einstein and fellow nonreligious but spiritual, Einstein. Hehe. Super insightful! Thanks! (:
I'm diagnosed with depression. How would 5 or 10 minutes of dreaming a night, imagining random nonsense scenes, make me wake up with a sore back and neck and eyes and swelling in my fingers and just uncomfortable all over? That makes no sense at all. Different thoughts don't cause physical symptoms like that, at any time, and the dreams don't seem good or bad, just random, and that's probably less than other people dream. There aren't really studies on how much people dream that have any validity, because dreaming is not the same thing as REM sleep, they're just sort of related. Why would you tell everyone who's depressed that they dream more, and that it's causing their problems, based on some old, probably invalid and not replicated, studies that might have weakly correlated depression in some particular group of depressed patients with estimated amount of dreaming or amount of REM sleep? Even if you had such a study that was valid, that would only give you an estimate that a particular depressed patient dreams more than an average healthy person, it wouldn't be attention to the individual, such as how much that individual does dream. It's incompetent and inconsiderate of individuals to assume so much about them based on one word "depression," like if a doctor gave every patient he saw who was overweight the same diabetes medications, instead of measuring whether the individuals actually have diabetes, or even if a doctor gave every patient who came to him with a "diabetes" diagnosis exactly the same prescription and explanation of their condition.
Other than that, the video seems to be some constructive advice, do more and so on, try things at least a few minutes. That's not bad.
From my understanding, our thoughts CAN lead to symptoms..negative thoughts create chemical changes in the body which then create physical symptoms. Hope you feel better soon. Peace .
psychosomatic symptoms are real, though
Agree
Where do I get the refs.from?
He provided the link to them in the description. You might have to click on "Show more" to see all of the description.
OK, My 95 year old dear/blind father with Lewy Body Depression lives with us. I cannot leave him or have to take him with me.... what do I do? I don't know anyone who can "babysit" him.
Woh.
Psychobabble
qu'est-ce que c'est?
How is it psychobabble?
Exercise is proven to ameliorate fight or flight tension
Humans are pack animals-we need to socialize. That is not psychobabble