abretting

Depression
                                                        
For people with a history of depression or bipolar disorder, the risk of relapse looms like a cloud over their lives, threatening to separate them from their daily lives, work, relationships, even their children. Stress, sleep deprivation, hormonal shifts, and stopping treatment are among the most common relapse triggers.  

The National Mental Health Information Center at the U.S. Department of Health and Human Services lists numerous triggers. Here are five.

    * A physical illness
    * Experiencing judgment or criticism
    * Feeling overwhelmed   
    * Ending of a relationship
    * Interpersonal conflict  

Sometimes the signs of dangerous stress are more subtle. A 29y.o. office manager finds herself eating more junk food or smoking more than usual. "Or if I find myself coming home from work and falling into bed more than two days in a row, that gets me scared. The more time I want to spend in bed the more I know I need to get out of bed."

Delay decisions (both big and small) during relapse
The temptation to stop treatment on your own is another trigger, one that can lead to a downward spiral. Another client almost landed in the hospital during a suicidal depressive episode when she decided to go cold turkey. "What happens is I begin to feel great, and I rationalize that less is better when it comes to medication".

If you are in the midst of a relapse, it's crucial to realize that your outlook on everything is altered, and it's unlikely that you will be aware of your lack of perspective. To the extent possible, important decisions should be delayed.

A 47y.o. woman. has been battling depression for years and can now steel herself against relapses. During the past year, she and her husband separated, and though she felt sad, she used the tools she learned in therapy to keep perspective. "I wasn't depressed. I think that's a testament of what talk therapy and medication can do. Ten years ago that would have put me in the grave." 


Turning relapse into recovery 

Here are some other strategies to try if you think that you are experiencing signs of a depression relapse.

* Let your doctor know and ask for advice and direction, regarding taking medication, going to the hospital, or seeing a therapist/crisis counselor right away.   
*  Take some time off from work or your personal obligations so that you can attend to your health    
* Get someone to stay with you until you feel better, especially if you feel suicidal.
*  Talk to your relatives, friends or support group members and tell them what's going on.


The worst thing you can do when you are depressed is to isolate yourself, though the temptation will be strong. You need to stay connected to the world, and self discipline is a good way to achieve this.  create some type of routine, no matter how mundane, to keep you from ruminating into a worse psychological state.  The stay-in-the-house-in-your-pajamas syndrome makes things worse,  a routine demonstrates to you and to others that that if you are capable of getting through the day, you are capable of recovery.   Treat yourself with as much gentleness as you can.  

Support group info: 

805 204-7315,   Ashley Bretting, M.S. 

www.ashleybretting.com

Anxiety Disorders 

Approaching Anxiety from a cognitive behavioral therapy perspective, and what that means for you.

The goal of cognitive-behavioral therapy (CBT) is to regain control of reactions to stress and stimuli, thus reducing the feeling of helplessness that often accompanies anxiety disorders.

Example: Thoughts that produce and maintain anxiety can be recognized and changed thus changing your old behavioral responses and eliminate the anxiety reaction. CBT is also helpful for clients who have additional conditions, such as depression, a second anxiety disorder, or alcohol dependency.

Here is how the goal of cognitive behavioral therapy works: recognize the realities of an anxiety-provoking situation and to respond to reality with new actions based on reasonable expectations.

If you or a loved one suffers from anxiety, panic attacks, obsessive compulsive disorders or agoraphobia know that anxiety disorders are chronic and recurrence is common yet, help is readily available.

Other terms often used to describe anxiety are:
Stress - Tension - Nervous - Apprehension - Worry - Jittery - Feeling uptight

Associated physical symptoms when anxious
Muscle tension, headaches
Rapid or irregular heart rate
Rapid breathing
Twitching (eye twitch, etc.)
Dry mouth
Abdominal pain (commonly in kids)
Irritability, including loss of your temper
Decreased concentration
Diarrhea or frequent need to urinate
Fatigue
Sleeping problems

Helpful suggestions include the following relaxation techniques:

We have several ongoing support groups to meet your needs and offer affordable rates. Individual appointments also available.

Ashley Bretting, M.S.
Marriage & Family Therapy
Registered Intern #IMFT51514
Supervised by Lynn M. Jones, Ph.D.
MFT # MFC021739