| If you have ever experienced a panic attack, or, an | | | | It is much easier to change the way we think and |
| episode of clinical depression - you could hardly be | | | | behave than how we feel. The good news is, if we |
| faulted for wanting and seeking a final and everlasting | | | | can change the way we think (correcting distorted |
| "cure." Some people who experience these conditions | | | | thinking) and behave (powerless behaviors), then |
| never have a reoccurrence. For others, anxiety and | | | | most often what we get is a resultant change in |
| depression are persistent intruders in their lives. Why | | | | how we feel (for the better!). This is why |
| the difference? Likely, genetics predispose some of | | | | cognitive-behavioral therapy is the treatment of |
| us to anxiety or depressive reactions as a response | | | | choice for anxiety and depression and why |
| to situational stressors in our life. But that does NOT | | | | empowering clients is so important. |
| mean any of us are entirely helpless. Depression and | | | | People often think of depression or anxiety as a |
| anxiety are most often manageable. | | | | function of low self-esteem. Actually and more |
| Powerlessness: Beliefs, Behaviors, & Feelings | | | | precisely, depression and anxiety are made worse by |
| A key component to anxiety and depression are | | | | low self-efficacy. What is self-efficacy? Self-efficacy |
| feelings of powerlessness. Perhaps some life stressor | | | | is the belief that I have a sufficient measure of |
| or loss has temporarily overwhelmed or discouraged | | | | control and power over my life. |
| you. Or, perhaps over time you have developed | | | | Cognitive behavioral therapy is an important tool in |
| ineffective cognitive habits - styles of thinking - that | | | | identifying ways we might be lowering our sense of |
| promote your giving up power. These "distorted | | | | self-efficacy, giving up power and control, and |
| beliefs" lead us to have "distorted feelings" and | | | | thereby encountering depression and anxiety as a |
| "distorted behaviors". For example: | | | | persistent companion in our lives. |
| Suzy Somebody held and reinforced over time the | | | | Tools for Managing Depression & Anxiety |
| distorted belief that "No one would be interested in | | | | Fortunately, we have many tools at our disposal for |
| someone like me." This distorted and powerless belief | | | | managing anxiety and depression. These include: |
| led her to behave by isolating herself from others. | | | | Medications which help treat the biological basis of |
| Her isolative behavior and belief that no one was | | | | depression. |
| interested in her, led to predictable feelings of | | | | Cognitive Behavioral Therapy - changing the way we |
| loneliness. Then, looking at how lonely she felt and | | | | think and behave in order to increase our |
| isolated she behaved - she reinforced the powerless | | | | self-efficacy. |
| belief that, sure enough, "See there! I told you no | | | | Building supportive social networks of friends and |
| one was interested in someone like me!" And the | | | | activities. |
| spiraling cycle of powerlessness was complete and | | | | Increasing self-care habits to help us weather the |
| reinforcing. | | | | storms of life. |