Depression is a common experience for many at some point in life (though for some it can be a chronic ongoing experience). It could be argued that most people are aware of the feelings and experiences (the DSM-V would call these symptoms) of depression. Briefly, depression symptoms can include: feeling down, or hopeless; loss of interest in previously pleasurable activities; changes in appetite; trouble with sleep (sleeping too little or too much); loss or lack of energy; feeling worthless, hopeless, or guilty; difficulty focusing or concentrating; and thoughts of being better off gone or contemplating suicide. One in six people will experience depression in life. Depression also effects about one in fifteen adults in every year.
One of the biggest challenges with depression is its power to impact a person’s life, actions, and direction in life. The focus of a person’s life becomes highly influenced toward ineffective ways of trying to control feelings of depression. Such ineffective methods can include: sleeping a lot or most of the time; avoiding social interaction or engagements; avoiding any type of pleasurable or purposeful activity; or even the use of alcohol or substances. Most of these types of actions are aimed at finding relief. Not surprisingly, this relief can and does usually work. However, it typically only works in the short-term and can be at the expense of long-term purpose, values, and hoped-for life direction. For example, a college student who is moderately depressed may feel relief by avoiding class and sleeping most of the day. However, these types of actions can be at the expense of their long-term goal (perhaps costing them in becoming a physician) and at the expense of their values of helping other people. In another example, an elder adult experiences mild to moderate depression because of the loss of their life-long spouse. Because of the depression, they begin to consistently avoid social interaction with their adult children. As a result, this action comes at the cost of engaging with their grandchildren which they value very highly and sense a great amount of purpose in being an actively engaged grandparent. Sadly, though they may feel relief in avoiding other people, avoiding such an interaction tends only to increase the depression in the long-term. An approach that has been highly effective in helping people break the cycle of depression is called Acceptance and Commitment Therapy (or ACT, pronounced like the word act). The ACT approach is highly evidenced-based with over 1,000 randomized control trials being completed. The aim of ACT is to help a person reflect on and potentially identify ineffective ways they have tried to control their depression, as well as what values, purpose, and hoped-for life directions it has cost them. However, highlighting these ineffective strategies is done in a hopeful manner which allows a person to notice their experience of internal pain, let go of needlessly struggling with it (and trying to control the experience of the internal pain), and take action toward personal values, purpose, and life direction that has meaning and importance. Moreover, the ACT approach allows space for a person to notice their internal experiences and (even with the experience) to be able to take steps toward what matters to them and their values. As Robyn Walser, PhD (one of the pioneers of ACT) says, it is beginning to live life from the feet up, instead of the head down. Overall, feelings of depression can create many “rules” for a person. It is not unusual for a person to feel that simply because they experience depression they must adhere to what depression tells them to do. This is called mindless rule following. For the young college student, the rule was to stay at home in bed. For the elder adult, it was to avoid social interaction. An ACT approach to depression can begin to allow space to notice the crucial difference between what these painful feelings tell a person to do and what a person’s values direct them to do. Finally, the ultimate goal of noticing these differences is to give a person the empowerment of choice to take purposeful actions (no matter how small) toward what is most meaningful in life to their personal values. If you are interested in ACT therapy, you are welcome to contact me or search for other ACT therapists using this link. Other resources and self-help books about ACT include: The Happiness Trap Get Out of Your Mind and Into Your Life by Steven Hayes, PhD (co-creator of ACT) References: All Acceptance and Commitment Therapy ideas, skills, and theories on this blog are fully credited to it's pioneers and creators: Steven Hayes, PhD; Kirk D. Strosahl, PhD; Kelly G. Wilson, PhD; Robyn Waler, PhD.
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AuthorCorbin Henningsen, LCSW is a licensed psychotherapist in the Oklahoma City and Edmond, OK areas. He enjoys helping people who struggle with depression, anxiety, and traumatic memories. He has worked as a therapist since 2016 and has operated a robust and growing private practice since 2020. He loves to help his clients through a down-to-earth approach that helps them make sense of their internal pain while taking reasonable steps toward values, meaning, and purpose. Archives
June 2024
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