DEPRESSION - the BIGGEST PANDEMIC

Depression is the Biggest Pandemic in today’s world.
At times It doesnt knocks and then enters your mind and body. But most of the time, it does knock but we fail to identify.

It begins as a short phase, with /  without knocking the doors, and slowly expands and overtakes your entire psychological and mental health.

In Year 2004 WHO declared DEPRESSION as the number 4 cause of Human Suffering, after Cancer, Aids, Heart Diseases, Traffic Accidents.

WHO predicted that Depression will rise to No. 2 in 2020.

However in 2013 depression was coming up and by the year 2017, Depression had already risen as No 1 Cause of Human Sufferings.
Surprisingly and sadly, the FASTEST GROWING GROUP is of ADOLESCENTS.

And the WORRY is what would happen once this Depressed Adolescent becomes a Parent in the future?

The RISK FACTORS among Adoloscents are :
Smart Phone
Technology Addiction

The RISK FACTORS among Elders are :

Environmental / Family Conditions.

Cardiovascular Diseases.

Physical illness.

Lifestyle Medical Conditions.

Poor Dietary Habits.

Poor Decision Making Practices.

And this is causing the EPIDEMIC OF LONELINESS where in an overcrowded world people are dying of loneliness.

CAUSES of DEPRESSION are often UNRECOGNISED and UNNOTICED.
Before we talk about the CAUSES, lets talk about the IMPACT of DEPRESSION.

WHY did I quote DEPRESSION as a PANDEMIC?
Because it spreads from one person to the other.

In order to avoid and stay away from this PANDEMIC, you need to firstly understand:
1. How to recognize DEPRESSION
2. What are the SIGNS of a DEPRESSED PERSON

3. How to maintain a distance (if you are not a doctor) or TREAT the person (if you are a doctor)
4. UNDERSTAND that DEPRESSION is CONTAGIOUS

SIGNS OF DEPRESSION:

1. Stay aloof from SOCIETY or Poor SOCIAL INTERACTION.

2. Stop taking SELF CARE.

3. OCD - Obsessive Compulsive Disorder.

4. Low SELF ESTEEM.

5. Poor FUNCTIONAL SKILLS.

6. COGNITIVE DISTORTION.

7. POOR RELATIONSHIPS / ISOLATION.

The Components of Depression has a WIDE SPECTRUM but it can be divided into 3 parts :

(1) Biological Components :
(A) Genes -
There are no depression genes
But genes can get vulnerable to depression.

(B) Biochemistry -
Diseases
Drugs

(2) Psychological Components :
(A) Cognitive Distortion
(B) History of the person - Depressed Parents makes Depressed kids.
(C ) History of the Coping Style / Skills in Adverse Situations.

(3) Social Components :

(A) Social Disturbances
(B) Distress
(C ) Cultural Influence

Now lets talk about the WIDE SPECTRUM OF THE CAUSES OF DEPRESSION.



1. Lack of Physical Exercise
2. Biochemical Imbalance
3. Genetics
4. Psychosocial Stressor
5. Cognitive Distortions
6. Lack of Environmental / Social rewards.
7. Social Inequities
8. Cultural / Familial Influences
9. Dietary Issues
10. Mishandling key Vulnerable situations

=> In order to understand the CAUSES of depression well, we must also talk about the 

EFFECTS OR TENTACLES OF DEPRESSION.
1. MOODS The Person under Depression would show high signs of Mood Swings. Sudden Anger events or Deprived of Social Interactions are the prime signs.
2. PHYSIOLOGY

The person would stay idle and inactive feeling low most of the time. Confined in a dark room. Social Disconnect are the prime signs.
3. PHYSICAL HEALTH The Physical Health of the person starts deteriorating. As the person stops taking care of his wellness and stays inactive and cut off most of the time.
4. CARDIOVASCULAR DISEASE Cardiac Health would get impacted. Cardiovascular diseases are one STRONG impact of Depression and vice versa.
5. COGNITIVE SKILLS The Thinking and Information Channel of the Person is impacted. It affects the Brain Functioning with Chemical Imbalances resulting into Neurotransmitters imbalances.
6. DECISION MAKING SKILLS The Person goes low on Self Esteem and lacks Decision making skills.
7. ABILITY TO FUNCTION The Functional value of the mind and body goes low as the person is aloof of the wellness and social connect too.
8. RELATIONSHIP-ISOLATION. The prefer to not only disconnect by Society but also it impacts their close relationships in extreme cases. Resulting into isolation from family and friends relationships.

TREATMENTS OF DEPRESSION :

1. Psychotherapy
2. Psychotropic medication
3. Electroconvulsive therapy
4. Antidepressants
6. Regular Physical workout – 30 min to 1 hour
7. Soaking in Sun and keeping Vitamin D checked and regulated - as Vit D plays a
vital role in correcting mood disorders.
A mental health professional may recommend a combination of psychotherapy and antidepressant medication to treat the disorder in children, adolescents and adults. They can also advise regular morning outdoor workout to be in nature and focus on a structured workout pattern with walking, jogging, strength training, yoga and breathing techniques in order to balance neurotransmitters resulting into chemical balancing and keep the mind engaged and creative with versatility.
Lets talk about the treatments in details :
Medications
Selective serotonin reuptake inhibitors (SSRIs)
condition and related issues with a mental health professional. Psychotherapy is also known as talk therapy or psychological therapy.
behavioral therapy or interpersonal therapy. Your mental health professional may also recommend other types of therapies.
Psychotherapy can help you:
1. Adjust to a crisis or other current difficulty.

Regular workout and talk therapy with an expert or psychologist gives very good positive results in the treatment that rules out the necessity of any medicine.

5. Combination of talk therapy and medication

Many types of antidepressants are available like:

Serotonin-norepinephrine reuptake inhibitors (SNRIs)

Atypical antidepressants etc.

Psychotherapy

Psychotherapy is a general term for treating depression by talking about your condition and related issues with a mental health professional. Psychotherapy is also known as talk therapy or psychological therapy.

 

Different types of psychotherapy can be effective for depression, such as cognitive behavioral therapy or interpersonal therapy. Your mental health professional may also recommend other types of therapies. 

Psychotherapy can help you:

 

1. Adjust to a crisis or other current difficulty

2. Identify negative beliefs and behaviors and replace them with healthy, positive ones

3. Explore relationships and experiences, and develop positive interactions with others

4. Find better ways to cope and solve problems

5. Identify issues that contribute to your depression and change behaviors that make it worse

6. Regain a sense of satisfaction and control in your life and help reverse depression symptoms, such as hopelessness and anger

7. Learn to set realistic goals for your life

8. Develop the ability to tolerate and accept distress using healthier behaviors

Alternate formats for therapy

Formats for depression therapy as an alternative to face-to-face office sessions are available and may be an effective option for some people. 

Therapy can be provided, for example, as a computer program, by online sessions, or using videos or workbooks. Programs can be guided by a therapist or be partially or totally independent.

 

Electroconvulsive therapy (ECT). 

In ECT, electrical currents are passed through the brain to impact the function and effect of neurotransmitters in your brain to relieve depression. ECT is usually used for people who don't get better with medications and therapy.

Transcranial magnetic stimulation (TMS). 

TMS may be an option for those who haven't responded to antidepressants. During TMS, a treatment coil placed against your scalp sends brief magnetic pulses to stimulate nerve cells in your brain that are involved in mood regulation and depression.

      

The above matter is the original script of LetzBFit, Letzbfit with Latika.

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Latika Goel Certified Fitness Nutritionist and Strength Training Expert | Long distance Running Trainer Founder of Fitness World LetzBFIT with Latika Independently Practising Sports Psychologist & Lifestyle coach Consultant Fortis Escort Intensive Training material for Psychology Students through Online / Offline Mode. Worked as Lifestyle Coach with GOQII - 2018 to 2020 Author of a Book on Strength Fitness

 

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Blogs : https://latikagoel.blogspot.com/

 

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3 aspects of our PERSONALITY

According to Freud's Psychoanalytic Theory, there are 3 aspects of Personality - Id, Super-Ego and Ego.

research & study

(watch the digital version of this blog : https://youtu.be/aFHRXFRNGr4 )

The ID is the primitive and instinctual part of the mind that contains sexual and aggressive drives and hidden memories. Let us take example of a toddler who would not want to share their toys or food with anyone. If you try to take it, they will start crying as its their own. But it can be other way round also.

- The SUPER-EGO operates as a moral conscience.

Many believe that humans are inherently selfish, but recent psychological research suggests this is not necessarily the case. University of Michigan researcher Felix Warneken has spent 17 years studying toddlers, and he's learned that kids display altruistic behaviors from a very young age.

- The EGO is the realistic part that mediates between the desires of the id and the super-ego. Ego is defined as the view that a person has of himself. An example of ego is the way that you look at yourself.

An example of ego is thinking you are the smartest person on earth. (psychology, Freudian) The most central part of the mind, which mediates with one's surroundings.

How does the EGO develop?

Reason for Ego development
Meeting basic needs

Identification with others
Learning

Mastery of developmental tasks
Effective problem solving

Successful coping
Ego develops capacities to function in the world - known as Ego Functions.
This enables people to function in a coherent and organized manner.

In order to differentiate between Id and Ego, and Super-Ego, we must understand the below :

Id vs Ego :

​​1. The id is the principle that pertains to pleasure, while the ego is the principle that relates to reality.

2. The id is a disorganized, instinctual and selfish construct, while the ego is organized and perceptual.

Ego Vs Super-Ego :

Ego is the part of the mind that mediates between the conscious and unconscious. It is responsible for reality testing and a sense of PERSONAL IDENTITY.
Ego consists of Reasoning, Tolerance, Memory, Understanding, Judgement & Planning.

Super-Ego on the other hand is the part of a person;s mind that acts as a Self-Critical conscience. Largely it reflects Social Standards learned from Parent and Teachers. It involves Conscience (Punishment & warming) and Rewards & Positive reinforcements.

Id vs Ego vs Super-Ego

ID	EGO	SUPER-EGO
Insatiable Instinctive & Primitive	Logical or Rationality	Super-Ego is the sense of Right & Wrong
Pleasure oriented & selfish desires	It is based on the Principle of Reality	It is based on the Moral aspects of Personality.
Unconscious & aggressive drives	Ego is the conscious part of our personality with executive powers.	It motivates us to do what is MORALLY RIGHT.
Immediate satisfaction is demanded	Ego ensures the acceptance of id in real world	Conscious prevents us from doing wrong in life.
A person is born with id with insatiable instincts	Ego is the moderator between id and Super-Ego	Super-Ego is a reflection of the learning from Parents and Teachers. It develops through Socialisation and last part of our personality to be developed.
Id is located in our subconscious mind	Ego is mostly located our in Conscious mind	Super-Ego is located both in Conscious and Unconscious mind

 
Freud's Iceberg Analogy 
(matter taken from online research)

According to Freud’s theory, the human consciousness has a vertical architecture that composes of three levels:

• Conscious mind

• Preconscious mind

• Unconscious mind

Freud used the Iceberg Metaphor to describe the human mind. Like an iceberg, a big chunk of our mind is beneath the surface.

(watch the digital version of this blog : https://youtu.be/aFHRXFRNGr4 )

                       

The above matter is the original script of LetzBFit, Letzbfit with Latika.

Any copy of the above matter is now allowed.

Latika Goel Life Skills Consultant / Visual Communication Designer / Lifestyle Therapist / Sports Psychologist - LetzBFIT, Fortis Escorts | Marathon Runner | Strength Training Expert
Founder of Fitness World LetzBFIT with Latika Founder of Learning World LetzLearn with Latika Independently Practising Sports Psychologist & Lifestyle coach Consultant Fortis Escort Intensive Training material for Psychology Students through Online / Offline Mode. Worked as Lifestyle Coach with GOQII - 2018 to 2020 Author of a Book on Strength Fitness

 

https://www.youtube.com/c/LatikaGoel/videos
https://www.facebook.com/LetzBfit 
https://www.linkedin.com/in/latika02/

Blogs : https://latikagoel.blogspot.com/

 

Subscribe to my Youtube channel to stay in touch :

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 The above matter is the original script of LetzBFit, Letzbfit with Latika.

Any copy of the above matter is now allowed.

 

 

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COGNITIVE RESTRUCTURING

This Presentation is the Research & Innovation Work by the Author - Latika Goel. She has defined METHODS for COGNITIVE RESTRUCTURING that we all need at any phase of our life, in all the DECISIONS we make and in all the ACTIONS we take.

In order to maintain and attain a healthy Lifestyle, the first step is to focus on a Resilient Cognitive Structure. IF YOU are able to fight the BRAIN FOG, come out of it, you will be able to define and STRUCTURE your COGNITION. BRAIN FOGGING: can be defined as unnecessary negative thoughts surrounding you all the time, negative approach towards you, people around and events,

Ways we can focus on our COGNITIVE RESTRUCTURING: 1. PROBLEM SOLVING APPROACH. If there is A PROBLEM, there is always a SOLUTION to it. We only need to train our mind to find the solution instead of being surrounded by the problems, thinking about it all the time and letting it impact your mental and physical health at the same time your overall GROWTH. If you have a habit of carrying your problems without a problem solving approach, you will DISTORT or DISTURB your COGNITION. that would result into a poor approach towards you and surroundings. Do work on the SOLUTIONS. A Problem Solving Attitude would keep your Cognition Creative and Resilient. It would prepare you to come out of the situation or stand strong to face it. 2. DEFINE A PURPOSE OF YOUR LIFE A Life without a PURPOSE = Directionless Cognition. We often end up loosing interest or passion towards our actions and events. Defining and attaching a purpose to life would bring in meaning to the decisions we take or the actions we make. A Purpose would keep your Cognition Active and Creative and would define a Goal to reach. 3. Create TANGIBLE LONG TERM GOALS 3a. Create / Define Short Term Goals to achieve your Long Term Goals. 3b. Set deadlines for your short term goals. 3c. Deadlines should be set after a thorough research work and it should be tangible and flexible. 4. Define and Distinguish between FUNCTIONAL THOUGHT & DYSFUNCTIONAL THOUGHT.

For example : Event - Your design was rejected by the client Dysfunctional Thought - I would never work with this client Consequence - Reduce Efforts & Efficiency @ your work Functional Thought - Next time I would prepare 3 Design options in advance so at least one would be selected. Consequence - Increased Productivity, Efficiency @ work and Problem Solving Attitude. 5. Develop DECISION MAKING SKILL. (i) Make a PLAN (ii) set deadlines. (iii) Define Tangible Long term and Short Term Goals as per your plan. (iv) Evaluate the options accurately before you set deadlines. (v) Anticipate / Visualise the outcomes or the consequences of your plan. (vi) Put your plan in action.
6. MOULD YOUR NEGATIVE THOUGHTS INTO RESILIENCE.

One should not be complacent to their thoughts and let their thoughts overtake the logical thinking.

We are slave to our mind.
Actually - the servant has to remain servant and master remains as master.
One should not give up to his / her thoughts or to the illusions their thinking process / Cognition creates.

In Psychological Therapy, Cognitive Restructuring is a Cognitive Behaviour Therapy.
(Matter taken from online research)
Cognitive restructuring is a group of therapeutic techniques that help people notice and change their negative thinking patterns. When thought patterns become destructive and self-defeating, it's a good idea to explore ways to interrupt and redirect them.
IN ORDER TO MARCH FORWARD FOR COGNITIVE RESTRUCTURING, we must first understand the Cognitive Distortions. The Cognitive Treatment for Cognitive Distortion can be performed considering the following Instances about our Emotions, Thought and Behaviour.

Emotions, Thoughts, Behaviour are the three interrelated pillars behind our Cognitive Behaviour.

Emotions - What we feel (emotions) : affects what we think (Thoughts) and what we do (Behaviour)

Thoughts - What we think (thoughts) : affect how we feel (emotions) and what we do (behaviour)

Behaviour - What we do (behaviour) : affects how we feel (emotions) and what we think (thoughts)

So we noticed that the three aspects are interrelated and interconnected in our Cognitive Behaviour. According to the famous Psychologist Aaron Beck's Cognitive Therapy :

His Cognitive Therapy was developed with a strong belief that an individual get her / his experiences as a result of their thoughts or cognition. Biologically, these thoughts are connected with SCHEMAS that are the beliefs we develop and adapt since early life through our experiences. These schemas designs our emotional and behavioural patterns towards self and the world. According to Beck, the Cognitive Instances can be :
1. Negative Views about oneself - “ I am worthless”
2. Negative Views about the world - “ Everybody hates me because I am worthless”
3. Negative Views about eh future - :I will never be good at anything because everyone hates me”

COGNITIVE DISTORTIONS 

One STRONG Reason for COGNITIVE DISTORTION is DEPRESSION - That is the top reason (as defined by WHO) behind HUMAN SUFFERING

(Below matter taken from online research)

Let’s review some common cognitive distortion examples. You might see your own thought patterns reflected here, or they may describe someone you know.

1. Engaging in CATASTROPHIC THINKING

You to expect the worst outcome in any situation. You often find yourself thinking, “What if…?” If your child misses curfew, you imagine he’s been in a car accident.

If your boss schedules a meeting, you worry you’ll be fired. And your thinking spirals from there: You may think of losing your child. Getting fired means you’ll become homeless.

2. DISCOUNTING the POSITIVE

When something goes right — say you get a promotion — you acknowledge it but refuse to take credit. Instead, you chalk it up to dumb luck or a mistake. Or, you receive many positive comments on an evaluation, but choose to focus on a single piece of negative feedback.

EMOTIONAL REASONING

You rely on “gut” feelings over objective evidence to judge yourself and the world. For example, “I feel like a bad mother, therefore I must be a bad mother.”

4. Labeling / mislabeling

You often define yourself and others with negative labels. In assigning labels, you focus on one past behavior or event. Your co-worker is “lazy” because they came to work late. You’re “stupid” because you failed the math test.

5. MENTAL FILTERING

You view yourself, your life, and your future through a negative lens. You ignore anything positive. Filtering can increase feelings of hopelessness and helplessness.

6. JUMPING TO CONCLUSIONS

You base your decisions not on what someone says or does, but on what you believe they’re thinking. You believe you can read minds or anticipate reactions. You don’t ask what the other person thinks or feels.

Fortune-telling is another form of cognitive distortion related to jumping to conclusions. You insist you can predict the future, regardless of what you do. You’ll be famous without putting in the hard work. Or you’ll always be a failure, so hard work is a waste of time.

7. OVERGENERALIZATION

People who overgeneralize apply their experience from one event to another. If your marriage ended in divorce, you think you’re not worthy of love.
As a result, you might conclude you should never date again.

8. PERSONALISATION

If people often tell you, “stop taking this so personally,” then you likely experience personalization. You blame yourself for things outside of your control.

You falsely believe that everything that someone says or does is a direct reaction to you.

Personalization can convince you that you are being targeted or excluded. It can also cause you to compare yourself to others.

9. POLARIZED or BLACK AND WHITE thinking

This kind of thinking deals in extremes. People and situations are either great or terrible.

You believe you’re either destined for success or failure. You don’t allow room for balanced perspectives or outcomes.

10. “SHOULD” statements

You have a list of rules for how people should and shouldn’t behave.

Constantly blaming yourself or others for what “should” have been said or done (but wasn’t) can increase stress and anxiety.

You will never be happy if you always focus on what “should” have been.

              

The above matter is the original script of LetzBFit, Letzbfit with Latika.

Any copy of the above matter is now allowed.

Latika Goel
Practising Psychologist & Lifestyle Trainer
Founder of Fitness World LetzBFIT with Latika
Author of a Book on Strength Fitness

 

https://www.youtube.com/c/LatikaGoel/videos
https://www.facebook.com/LetzBfit
https://www.linkedin.com/in/latika02/

Blogs : https://latikagoel.blogspot.com/

 

Subscribe to my Youtube channel to stay in touch :

https://www.youtube.com/c/LatikaGoel/videos

 

 

 

 

 The above matter is the original script of LetzBFit, Letzbfit with Latika.

Any copy of the above matter is now allowed.

 

 

#letzbfit #letzbfitwithlatika #kyaaajaapneworkoutkiya #uthojaagodaudobhaago #latzpsychology #positivepsychoogy #cognitiverestructuring #cognition #cognitivedistortions