Healing Depression for Life Workbook: The 12-Week Journey to Lifelong Wellness
160
Healing Depression for Life Workbook: The 12-Week Journey to Lifelong Wellness
160Paperback(Workbook)
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Overview
Product Details
| ISBN-13: | 9781496437693 |
|---|---|
| Publisher: | Tyndale House Publishers |
| Publication date: | 08/06/2019 |
| Edition description: | Workbook |
| Pages: | 160 |
| Sales rank: | 1,056,751 |
| Product dimensions: | 5.90(w) x 8.80(h) x (d) |
About the Author
Mental health expert Dr. Gregory Jantz pioneered whole-person, holistic care. Now recognized as one of the leaders in holistic treatment, Dr. Jantz continues to identify more effective, cutting-edge forms of treatment for people struggling with eating disorders, depression, anxiety, and trauma. He is the founder of The Center: A Place of Hope, which was voted one of the top 10 facilities in the United States for the treatment of depression.
Dr. Jantz is a bestselling author of more than 37 books. He is a go-to media source for a range of behavioral-based afflictions, including drug and alcohol addictions. Dr. Jantz has appeared on CNN, FOX, ABC, and CBS and has been interviewed for the New York Post, Associated Press, Family Circle, and Woman's Day. He is also a regular contributor to the Thrive Global and Psychology Today blogs. Visit aplaccofhope.com and drgregoryjantz.com.
Read an Excerpt
CHAPTER 1
WEEK 1
Finding a New Path Forward
Why Lasting Healing Can Feel like an Unreachable Mirage
Chapter 1 at a Glance
Here's an all-too-common response people get when they begin to admit they have a problem with depression: "It's all in your head! Just give it time." Or worse, "Snap out of it already!"
This kind of advice is rarely loving or helpful — though, like the broken clock that is accurate twice a day, it occasionally manages to be sort of right. That is, for people who are experiencing an ordinary case of the blues or temporary emotional upheaval due to grief or trauma, time can be an ally, and natural mental resiliency usually does return in due course.
But for millions of people around the world, those more common scenarios are unfamiliar. These individuals are caught in the grip of something larger and more tenacious than that. They suffer from clinical depression, and no amount of glib advice is going to make it "go away."
The fact is, depression is real. And painful. And frightening.
Too often, depression can even be life threatening when it drains a person of hope to the point of considering self-harm. Beyond the toll it takes on individual lives, depression places enormous strain on families, businesses, schools, and governments. In fact, no corner of society is immune to its disabling effects. That's true across the globe, not just in the United States.
But here's another vastly more important fact: depression is not a life sentence. Healing is possible, now and for good. After decades of treating scores of depressed people, I am convinced that genuine, lasting healing does not lie with any one solution. Chapter 1 of Healing Depression for Life examines common treatment options like antidepressant medications, talk therapy, and cognitive behavioral therapy and makes the case for the whole-person model we employ at The Center, which is a multifaceted combination of any and all avenues to healing.
Essential Ideas ... and Your Insights
1. Depression is real — and won't go away without intentional action. For the millions of people around the world battling depression, many of them (or most) have heard comments such as "It's a phase — you'll get over it" or "Dwell on positive thoughts and you'll feel better" or "You've got to have more faith in God. Overcome your doubts, and you'll overcome depression." The truth is, depression is painful, frightening, and sometimes life threatening. Depressed individuals are caught in the grip of a persistent and pervasive condition, and no amount of glib advice is going to make it "go away."
Your response: Have you felt misunderstood — perhaps you've received insensitive advice — as you've struggled with depression? What have you heard from others?
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2. Many depressed people do nothing to address their condition ... but they really should. Among those battling depression, 37 percent of adults and a staggering 60 percent of young people receive no treatment of any kind. What's more, recent research has revealed that approximately one-third of people who do seek help receive little or no lasting benefit from treatments commonly used today.
Your response: Have you sought help for your depression? If so, how? What has been your experience with treatment options you have pursued?
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3. Depression is caused by multiple factors and should be treated with multiple approaches. Most care providers recommend a single treatment (antidepressant medication, talk therapy, cognitive behavioral therapy, etc.) to address a disorder that is never caused by one thing alone. Depression is nearly always rooted in a variety of factors, sometimes going back years.
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Your response: What is your perspective about treating depression with medication? Has someone (a health care provider, counselor, or friend) recommended a particular treatment for depression relief? If so, was it helpful?
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Taking Stock
Which of these approaches have you tried? And how much positive change have you experienced? Answer on a scale of 1 to 5, where 1 is "not very helpful" and 5 is "extremely helpful."
1. Sleep Health: Regular bedtime routine, at least seven hours of sleep nightly.
1 2 3 4 5
2. Limiting Use of Electronic Devices: Taking several one-hour breaks each day, turning devices off at bedtime, setting aside devices for an entire day each week.
1 2 3 4 5
3. Stress Management: Honestly assessing your stress level, seeking to reduce stress.
1 2 3 4 5
4. Addressing Hidden Addictions: Recognizing your compulsive behaviors and seeking to overcome them.
1 2 3 4 5
5. Emotional Processing/Cleansing: Addressing anger, guilt, and fear through counseling, journaling, and so on.
1 2 3 4 5
6. Forgiveness: Intentionally addressing hurts and heartaches and releasing those who caused you harm.
1 2 3 4 5
7. Spiritual Practices: Prayer, meditation, involvement in a faith community, reading sacred material, etc.
1 2 3 4 5
8. Physical movement: At least thirty minutes of continuous exercise per day.
1 2 3 4 5
9. Fortifying Nutrition: Reducing processed and sugary foods, consuming fruits and vegetables, using appropriate nutritional supplements and probiotics.
1 2 3 4 5
10. Detoxing Your Physical Body: Regularly consuming antioxidant foods and beverages, abstaining from alcohol, etc.
1 2 3 4 5
Change Your Story, Change Your life
1. What is the story you tell yourself about depression? What is your self-talk about your condition (I shouldn't feel this way ... I just need to try harder and get over it ... I'm a victim of my circumstances ... Depression was passed down in my DNA ... My painful childhood caused my depression ...)? Write out your story — just let it flow without self-editing or filtering.
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2. Now write out a different narrative that you want to embrace. Where do you want to end up? Describe your ideal life, free from depression.
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Dig Deeper
1. What words would you use to describe depression (such as heavy, burdensome, debilitating, confusing, enlightening, informative, etc.)? Choose some descriptive words that are meaningful to you and write about their personal importance.
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2. What have you found to be helpful or unhelpful in relieving your depression? Describe your experience.
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3. What has been your most significant challenge related to your depression? This might be a practical issue (work productivity, attending to household tasks), an emotional issue (feeling mis-understood by others, struggling with self-esteem), or a spiritual issue (wondering where God is amid your painful experience).
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4. What insights have you gained because of your depression? Most people, understandably, are eager to move beyond depression. Yet this hardship has something to teach you. So, what have you learned from your experience?
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5. How do your spiritual beliefs intersect with your depression struggles? For example, do you feel the need to "have it all together" with your faith-oriented friends? Do you think you should just have "more faith" to prevail over your problems? Or do you rely on your spirituality as a source of strength? Describe your experience.
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First Steps, Next Steps
Now it's time to get practical. We've explored many issues that have prompted you to ponder and process. Let's put those thoughts into action. I'll provide several steps forward, and then it's your turn to determine three additional steps you will take this week.
1. Explore treatment options you might like to pursue. The whole-person approach my team and I advocate utilizes a variety of tools that address emotional, physical, spiritual, and intellectual needs. Research options that begin with one aspect of healing that seems both safe and stretching to you. Write out your intention and plan to accomplish this step.
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2. Talk with others who have struggled with depression about what has helped them. Reach out to friends, family members, or acquaintances with the questions "How have you dealt with depression? What worked for you?" Record your findings.
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3. Recognize your resistance — and write about it. What is holding you back from looking honestly at your depression and seeking help? For example, most depressed people struggle to find energy and motivation to engage in actively seeking help. Others avoid painful emotional issues that contributed to depression. What, for you, is keeping you stuck?
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4. Your turn. What steps do you intend to take this week to move toward wellness?
a. ______________________________________________________________
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b. _______________________________________________________________
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c. ______________________________________________________________
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Closing Reflections
You might be struggling with depression or suffering from depression. Whether struggling or suffering — or whatever other word you choose to describe your current condition — I want you to be assured of an essential truth: God wants you to experience healing. Depression has likely left you feeling isolated and alone in your pain. But you are not alone. God is with you.
The beloved pastor and author Charles Swindoll said, "No matter how dark the clouds, the sun will eventually pierce the darkness and dispel it; no matter how heavy the rain, the sun will ultimately prevail to hang a rainbow in the sky."
Living in the Pacific Northwest, where rainstorms are frequent occurrences, I have witnessed many amazing rainbows. Double rainbows of vibrant, multicolored arches paint the sky at the smallest hint of sunshine after a drenching downpour. When I see them, I smile, believing in the promise they deliver. I believe in their confirmation of a loving God who announces the sun after the rain with such exuberant celebration.
Do you know that God wants you to experience the same celebration of healing in your life? He wants the sunshine to break through the dark clouds of your depression. From the dreariness and darkness of your pain, God wants to send forth his rainbow of healing and bring you joy so you can experience once again the fullness and joyfulness he intended for you all along.
Scripture for Meditation
Life will be brighter than noonday,
and darkness will become like morning.
You will be secure, because there is hope;
you will look about you and take your rest in safety.
Job 11:17-18
Wise Words to Awaken Your Spirit
The most beautiful people we have known are those who have known defeat, known suffering, known struggle, known loss, and have found their way out of the depths. These persons have an appreciation, a sensitivity, and an understanding of life that fills them with compassion, gentleness, and a deep loving concern. Beautiful people do not just happen.
ELISABETH KÜBLER-ROSS
Journal Your Journey
This week you are going to be trying out new things, taking steps forward, forging new habits, and letting go of old ones. Will these things make a difference? Will you be able to discern any changes in how you feel and what you think?
This page is here for you to journal about the journey. What works? What doesn't? You'll know what to keep doing because you'll have your adventure documented in the pages of this workbook. Use this space to ask questions, make lists, doodle, write about your progress, and record milestones.
Let the adventure begin!
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(Continues…)
Excerpted from "Healing Depression for Life Workbook"
by .
Copyright © 2019 Dr. Gregory Jantz.
Excerpted by permission of Tyndale House Publishers.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Introduction v
Guidance for Groups xi
Week 1 Finding a New Path Forward 1
Week 2 Sound Asleep 13
Week 3 Your Devices, Your Depression 24
Week 4 Stressed and Depressed 36
Week 5 A Hard Look at Hard Issues 46
Week 6 The Three Deadly Emotions 59
Week 7 The Antidote for Toxic Emotions 72
Week 8 Strength through Soul Care 84
Week 9 Start Moving and Start Improving 95
Week 10 Good Food - Good Mood 106
Week 11 Time to Take Out the Trash 117
Week 12 Reinventing Your Future 129
Notes 143
About the Authors 145