Re: Depression is a Learned Habit

January 26, 2009

I agree, thank you. Your examples are really good.

Thanks for taking the time to write this.

Birgit

> >

> > Depression is a Learned

> > Habit.

> >

> > Below is the first page of the introduction to the Mindful Way

> through

> > Depression by Mark , Teesdale, Zindel Segal, and Jon

> > Kabat-Zinn. I have pursued values all my life: I have nice house,

I

> am

> > skilled at many types of dancing, play guitar and I am now

learning

> > keyboards and programming synths. I have had many girlfriends,

cycle

> > everywhere; do yoga, done 11 years of college since leaving

school,

> and

> > have a good job, but still no relief from inner unhappiness. For

me

> the

> > mindfulness and defusion part of ACT is proving to be the most

> useful.

> >

> > First, here's link showing how effective these meditation

techniques

> > can be.

> >

> > http://www.scienced

> <http://www.sciencedaily.com/releases/2008/11/081130201928.htm>

> aily.com/releases/2008/11/081130201928.htm

> > <http://www.scienced

> <http://www.sciencedaily.com/releases/2008/11/081130201928.htm>

> aily.com/releases/2008/11/081130201928.htm>

> >

> Introduction

> >

> > Tired of feeling So Bad

> for So

> > Long

> >

> > DEPRESSION HURTS. It is the `BLACK DOG' of the night that robs

> > you of joy, the unquiet mind that keeps you awake. It's a noonday

> > demon that only you can see, the darkness visible only to you.

> >

> > If you have picked up this book, chances are you know these

> metaphors

> > are no exaggeration. Anyone who has been visited by depression

knows

> > that it can cause debilitating anxiety, enormous personal

> > dissatisfaction, and an empty feeling of despair. It can leave

> feeling

> > hopeless, listless, and worn down by pervasive joylessness and

> > disappointment associated with longing for happiness never tasted.

> >

> > Any of us would do anything not to feel this way. Yet, ironically,

> > nothing we do seems to help.at least not for long. For the sad

fact

> > of the matter is that once you have become depressed, it tends to

> > return, even if you have been feeling better for months. If this

> has

> > happened to you, or if you can't seem to find lasting happiness,

you

> > may end up feeling that you are not good enough, that you are

> failure.

> > Your thoughts may go round and round as you try to find deeper

> meaning,

> > to understand once and for all why you feel so bad. If you can't

> > come up with a satisfactory answer, you might even feel more

empty

> and

> > desperate. Ultimately, you may become convinced that there is

> something

> > fundamentally wrong with you.

> >

> > But what if there is nothing wrong with you at all?

> >

> > ----------------------------------------------------------

> ----\

> > ----------------------------------------

> >

> > Depression, their research has shown, is learned habit. Once we

have

> > learned how to be depressed it just comes back. Just think, no

> genes, or

> > anything seriously wrong, just a load of twisted thinking that can

> > happen to anyone. We can all be well.

> >

> > Kavy

> >

>

January 27, 2009

Bruce -- let me know if you ever figure out a better way for values! I am a people-pleaser too, & I also get stuck on values because I over-refine them ... like they're not good enough or simple enough or "pure" enough to be values.

Thanks in advance!

Ginny

I would suggest that the "values" listed are not really values but acquired things. You can live in a nice house, have a great job, be a good singer, have multiple degrees, etc., without having values. You may value these things, but they are not values in and of themselves. They are more like goals, IMO.

Helena

[ACT_for_the_ Public] Depression is a Learned Habit

Depression is a Learned Habit.

Below is the first page of the introduction to the Mindful Way through Depression by Mark , Teesdale, Zindel Segal, and Jon Kabat-Zinn. I have pursued values all my life: I have nice house, I am skilled at many types of dancing, play guitar and I am now learning keyboards and programming synths. I have had many girlfriends, cycle everywhere; do yoga, done 11 years of college since leaving school, and have a good job, but still no relief from inner unhappiness. For me the mindfulness and defusion part of ACT is proving to be the most useful.

First, here's link showing how effective these meditation techniques can be.

http://www.scienced aily.com/ releases/ 2008/11/08113020 1928.htm

Introduction

Tired of feeling So Bad for So Long

DEPRESSION HURTS. It is the `BLACK DOG' of the night that robs you of joy, the unquiet mind that keeps you awake. It's a noonday demon that only you can see, the darkness visible only to you.

If you have picked up this book, chances are you know these metaphors are no exaggeration. Anyone who has been visited by depression knows that it can cause debilitating anxiety, enormous personal dissatisfaction, and an empty feeling of despair. It can leave feeling hopeless, listless, and worn down by pervasive joylessness and disappointment associated with longing for happiness never tasted.

Any of us would do anything not to feel this way. Yet, ironically, nothing we do seems to help…at least not for long. For the sad fact of the matter is that once you have become depressed, it tends to return, even if you have been feeling better for months. If this has happened to you, or if you can't seem to find lasting happiness, you may end up feeling that you are not good enough, that you are failure. Your thoughts may go round and round as you try to find deeper meaning, to understand once and for all why you feel so bad. If you can't come up with a satisfactory answer, you might even feel more empty and desperate. Ultimately, you may become convinced that there is something fundamentally wrong with you.

But what if there is nothing wrong with you at all?

------------ --------- --------- --------- --------- --------- --------- --------- --------- --------- --------- --------- -

Depression, their research has shown, is learned habit. Once we have learned how to be depressed it just comes back. Just think, no genes, or anything seriously wrong, just a load of twisted thinking that can happen to anyone. We can all be well.

Kavy

No virus found in this incoming message.Checked by AVG. Version: 7.5.552 / Virus Database: 270.10.13/1912 - Release Date: 1/23/2009 6:54 PM

January 27, 2009

Fear of abandonment. When I feel in anyway my friends are in anyway

abandoning me, I freak out and cannot control myself. The biggest

thing is I want to call over and over and I need to find a way to deal

with it. Diffusion is not working. Anyone have any ideas? If I don't

get adoration or reassurance, I start worrying. If my boyfirend has any

troubles I start worrying and I give too much of myself too. I have to

work on this. Any ideas would be greatly appreciated.

Robyn

January 27, 2009

Hi Robyn - I have a similar tendency - to worry about my impact on others through words and deeds, and even thoughts. I've found that learning to be kind to myself is helpful, specifically through loving kindness meditation practices. No specific references come to mind but most ACT books have something about this. I think loving kindness fits into several of the six ACT principles. Defusion by recognizing your thoughts about abandonment are just thoughts; acceptance by making room for the feelings generated by these thoughts; observant self by trusting it to see what is really going on; blah, blah, blah.

Be kind to yourself,

Bill> To: ACT_for_the_Public > Date: Tue, 27 Jan 2009 13:45:24 -0700> Subject: Re: Depression is a Learned Habit> > Fear of abandonment. When I feel in anyway my friends are in anyway > abandoning me, I freak out and cannot control myself. The biggest > thing is I want to call over and over and I need to find a way to deal > with it. Diffusion is not working. Anyone have any ideas? If I don't > get adoration or reassurance, I start worrying. If my boyfirend has any > troubles I start worrying and I give too much of myself too. I have to > work on this. Any ideas would be greatly appreciated. > > Robyn> > ------------------------------------> > For other ACT materials and list serves see www.contextualpsychology.org> > If you do not wish to belong to ACT_for_the_Public, you may > unsubscribe by sending an email to > ACT_for_the_Public-unsubscribe@...! Groups Links> > <*> To visit your group on the web, go to:> http://groups.yahoo.com/group/ACT_for_the_Public/> > <*> Your email settings:> Individual Email | Traditional> > <*> To change settings online go to:> http://groups.yahoo.com/group/ACT_for_the_Public/join> (Yahoo! ID required)> > <*> To change settings via email:> mailto:ACT_for_the_Public-digest > mailto:ACT_for_the_Public-fullfeatured > > <*>

January 27, 2009

Hi Helena:I've been on a medium dose of an antidepressant for about 10 years. I've also tried other drugs in combination. The first year I was on Paxil, it worked really well. I felt better than ever. Then I decided to go off it and lasted about 3 months. I never really got it to work the same again. So I don't have an aversion to drugs. I just wish the ones I take now would work.I'm also taking fish oil and other vitamins. I've tried things like 5HTTP and nothing seems to make much of a difference. I don't know what I'd be like without the antidepressant. I guess I'm afraid to find out. I have cut down my other drugs since getting into ACT.Thanks,BruceBruce, you are describing exactly how I used to feel before I started on a low dosage of antidepressant medication. Don't rule it out, even if you get advice to the contrary on this list, which I am sure you will. Leave all options open, even the one that your depression may be helped by medication, and may not just be a habit you've gotten used to. "What's wrong with you" may actually be a lack of a certain neurotransmitter in your brain. If you were a diabetic, I am pretty sure you would consider taking insulin as a cure. Why not consider the same type of cure for depression, if it fits your diagnosis? Helena Depression is a Learned Habit> > > > > Depression is a Learned Habit.> > > > > > Below is the first page of the introduction to the Mindful Way through Depression by Mark , Teesdale, Zindel Segal, and Jon Kabat-Zinn. I have pursued values all my life: I have nice house, I am skilled at many types of dancing, play guitar and I am now learning keyboards and programming synths. I have had many girlfriends, cycle everywhere; do yoga, done 11 years of college since leaving school, and have a good job, but still no relief from inner unhappiness. For me the mindfulness and defusion part of ACT is proving to be the most useful. > > > > First, here's link showing how effective these meditation techniques can be.> > > > http://www.scienced aily.com/ releases/ 2008/11/08113020 1928.htm> > > > > > > > > > Introduction> > > > Tired of feeling So Bad for So Long> > > > > > DEPRESSION HURTS. It is the `BLACK DOG' of the night that robs you of joy, the unquiet mind that keeps you awake. It's a noonday demon that only you can see, the darkness visible only to you.> > > > If you have picked up this book, chances are you know these metaphors are no exaggeration. Anyone who has been visited by depression knows that it can cause debilitating anxiety, enormous personal dissatisfaction, and an empty feeling of despair. It can leave feeling hopeless, listless, and worn down by pervasive joylessness and disappointment associated with longing for happiness never tasted.> > > > Any of us would do anything not to feel this way. Yet, ironically, nothing we do seems to help…at least not for long. For the sad fact of the matter is that once you have become depressed, it tends to return, even if you have been feeling better for months. If this has happened to you, or if you can't seem to find lasting happiness, you may end up feeling that you are not good enough, that you are failure. Your thoughts may go round and round as you try to find deeper meaning, to understand once and for all why you feel so bad. If you can't come up with a satisfactory answer, you might even feel more empty and desperate. Ultimately, you may become convinced that there is something fundamentally wrong with you.> > > > But what if there is nothing wrong with you at all?> > > > ------------ --------- --------- --------- --------- ------------------ --------- --------- --------- --------- --------- -> > > > Depression, their research has shown, is learned habit. Once we have learned how to be depressed it just comes back. Just think, no genes, or anything seriously wrong, just a load of twisted thinking that can happen to anyone. We can all be well.> > > > Kavy>

January 27, 2009

One interesting aspect of my experience is I became clinically depressed in one day. I was always a bit melancholy but one day I got what was good but challenging news. I was happy about it. But the next day, I fell into a panic and I haven't felt normal or free of the fear since.Hi Helena:I've been on a medium dose of an antidepressant for about 10 years. I've also tried other drugs in combination. The first year I was on Paxil, it worked really well. I felt better than ever. Then I decided to go off it and lasted about 3 months. I never really got it to work the same again. So I don't have an aversion to drugs. I just wish the ones I take now would work.I'm also taking fish oil and other vitamins. I've tried things like 5HTTP and nothing seems to make much of a difference. I don't know what I'd be like without the antidepressant. I guess I'm afraid to find out. I have cut down my other drugs since getting into ACT.Thanks,BruceBruce, you are describing exactly how I used to feel before I started on a low dosage of antidepressant medication. Don't rule it out, even if you get advice to the contrary on this list, which I am sure you will. Leave all options open, even the one that your depression may be helped by medication, and may not just be a habit you've gotten used to. "What's wrong with you" may actually be a lack of a certain neurotransmitter in your brain. If you were a diabetic, I am pretty sure you would consider taking insulin as a cure. Why not consider the same type of cure for depression, if it fits your diagnosis? Helena Depression is a Learned Habit> > > > > Depression is a Learned Habit.> > > > > > Below is the first page of the introduction to the Mindful Way through Depression by Mark , Teesdale, Zindel Segal, and Jon Kabat-Zinn. I have pursued values all my life: I have nice house, I am skilled at many types of dancing, play guitar and I am now learning keyboards and programming synths. I have had many girlfriends, cycle everywhere; do yoga, done 11 years of college since leaving school, and have a good job, but still no relief from inner unhappiness. For me the mindfulness and defusion part of ACT is proving to be the most useful. > > > > First, here's link showing how effective these meditation techniques can be.> > > > http://www.scienced aily.com/ releases/ 2008/11/08113020 1928.htm> > > > > > > > > > Introduction> > > > Tired of feeling So Bad for So Long> > > > > > DEPRESSION HURTS. It is the `BLACK DOG' of the night that robs you of joy, the unquiet mind that keeps you awake. It's a noonday demon that only you can see, the darkness visible only to you.> > > > If you have picked up this book, chances are you know these metaphors are no exaggeration. Anyone who has been visited by depression knows that it can cause debilitating anxiety, enormous personal dissatisfaction, and an empty feeling of despair. It can leave feeling hopeless, listless, and worn down by pervasive joylessness and disappointment associated with longing for happiness never tasted.> > > > Any of us would do anything not to feel this way. Yet, ironically, nothing we do seems to help…at least not for long. For the sad fact of the matter is that once you have become depressed, it tends to return, even if you have been feeling better for months. If this has happened to you, or if you can't seem to find lasting happiness, you may end up feeling that you are not good enough, that you are failure. Your thoughts may go round and round as you try to find deeper meaning, to understand once and for all why you feel so bad. If you can't come up with a satisfactory answer, you might even feel more empty and desperate. Ultimately, you may become convinced that there is something fundamentally wrong with you.> > > > But what if there is nothing wrong with you at all?> > > > ------------ --------- --------- --------- --------- ------------------ --------- --------- --------- --------- --------- -> > > > Depression, their research has shown, is learned habit. Once we have learned how to be depressed it just comes back. Just think, no genes, or anything seriously wrong, just a load of twisted thinking that can happen to anyone. We can all be well.> > > > Kavy>

January 28, 2009

Hi Bruce,

I also tried 5HTP and the other "natural" things touted for depression, to no avail. I think they may be effective for mild cases of depression, but not for major. It sounds to me like your issue is more anxiety than depression (?), so perhaps anti-anxiety meds would work better for you than antidepressants. Paxil is not the only one available; perhaps you could try something else? It can be a real pain to find the right med, but worth it in the end. And you may have to face the fact that no meds can help your particular case.

As far as vitamins go, make sure you are not deficient in B-12 and D, which seem to have an affect on the nervous system and state of mind. It is very inexpensive to add a supplement of 1,000 IU of D to your multivitamins, as mainstream medicine now recommends since most people are deficient. You can get a blood test to see if you are deficient; in fact, I am thinking of getting one that is available by mail (cost $50).

Let me hasten to say that I am not a nutritionist, but I have read a lot and know what works for me. I like to get most of my nutrients from food and supplement what may be missing, if it's efficacy is supported by scientific studies, as with Vitamin D. I shy away from so-called natural cures because most of them are just hype, IMO, and I've tried most of them before coming to that conclusion.

That's about all I can suggest, besides keep practicing ACT principles without trying TOO hard, as Bill advised.

Best,

Helena

Depression is a Learned Habit> > > > > Depression is a Learned Habit.> > > > > > Below is the first page of the introduction to the Mindful Way through Depression by Mark , Teesdale, Zindel Segal, and Jon Kabat-Zinn. I have pursued values all my life: I have nice house, I am skilled at many types of dancing, play guitar and I am now learning keyboards and programming synths. I have had many girlfriends, cycle everywhere; do yoga, done 11 years of college since leaving school, and have a good job, but still no relief from inner unhappiness. For me the mindfulness and defusion part of ACT is proving to be the most useful. > > > > First, here's link showing how effective these meditation techniques can be.> > > > http://www.scienced aily.com/ releases/ 2008/11/08113020 1928.htm> > > > > > > > > > Introduction> > > > Tired of feeling So Bad for So Long> > > > > > DEPRESSION HURTS. It is the `BLACK DOG' of the night that robs you of joy, the unquiet mind that keeps you awake. It's a noonday demon that only you can see, the darkness visible only to you.> > > > If you have picked up this book, chances are you know these metaphors are no exaggeration. Anyone who has been visited by depression knows that it can cause debilitating anxiety, enormous personal dissatisfaction, and an empty feeling of despair. It can leave feeling hopeless, listless, and worn down by pervasive joylessness and disappointment associated with longing for happiness never tasted.> > > > Any of us would do anything not to feel this way. Yet, ironically, nothing we do seems to help…at least not for long. For the sad fact of the matter is that once you have become depressed, it tends to return, even if you have been feeling better for months. If this has happened to you, or if you can't seem to find lasting happiness, you may end up feeling that you are not good enough, that you are failure. Your thoughts may go round and round as you try to find deeper meaning, to understand once and for all why you feel so bad. If you can't come up with a satisfactory answer, you might even feel more empty and desperate. Ultimately, you may become convinced that there is something fundamentally wrong with you.> > > > But what if there is nothing wrong with you at all?> > > > ------------ --------- --------- --------- --------- ------------------ --------- --------- --------- --------- --------- -> > > > Depression, their research has shown, is learned habit. Once we have learned how to be depressed it just comes back. Just think, no genes, or anything seriously wrong, just a load of twisted thinking that can happen to anyone. We can all be well.> > > > Kavy>

January 28, 2009

I should have read this first before suggesting your issue was more anxiety than depression. But it can be difficult to tell them apart, and both may be present at the same time. It still sounds more like anxiety to me, because you use the words panic and fear. With major depression, I don't really feel panic so much as helplessness, unworthiness and despair.

Helena

Depression is a Learned Habit> > > > > Depression is a Learned Habit.> > > > > > Below is the first page of the introduction to the Mindful Way through Depression by Mark , Teesdale, Zindel Segal, and Jon Kabat-Zinn. I have pursued values all my life: I have nice house, I am skilled at many types of dancing, play guitar and I am now learning keyboards and programming synths. I have had many girlfriends, cycle everywhere; do yoga, done 11 years of college since leaving school, and have a good job, but still no relief from inner unhappiness. For me the mindfulness and defusion part of ACT is proving to be the most useful. > > > > First, here's link showing how effective these meditation techniques can be.> > > > http://www.scienced aily.com/ releases/ 2008/11/08113020 1928.htm> > > > > > > > > > Introduction> > > > Tired of feeling So Bad for So Long> > > > > > DEPRESSION HURTS. It is the `BLACK DOG' of the night that robs you of joy, the unquiet mind that keeps you awake. It's a noonday demon that only you can see, the darkness visible only to you.> > > > If you have picked up this book, chances are you know these metaphors are no exaggeration. Anyone who has been visited by depression knows that it can cause debilitating anxiety, enormous personal dissatisfaction, and an empty feeling of despair. It can leave feeling hopeless, listless, and worn down by pervasive joylessness and disappointment associated with longing for happiness never tasted.> > > > Any of us would do anything not to feel this way. Yet, ironically, nothing we do seems to help…at least not for long. For the sad fact of the matter is that once you have become depressed, it tends to return, even if you have been feeling better for months. If this has happened to you, or if you can't seem to find lasting happiness, you may end up feeling that you are not good enough, that you are failure. Your thoughts may go round and round as you try to find deeper meaning, to understand once and for all why you feel so bad. If you can't come up with a satisfactory answer, you might even feel more empty and desperate. Ultimately, you may become convinced that there is something fundamentally wrong with you.> > > > But what if there is nothing wrong with you at all?> > > > ------------ --------- --------- --------- --------- ------------------ --------- --------- --------- --------- --------- -> > > > Depression, their research has shown, is learned habit. Once we have learned how to be depressed it just comes back. Just think, no genes, or anything seriously wrong, just a load of twisted thinking that can happen to anyone. We can all be well.> > > > Kavy>

January 30, 2009

Hi Ginny:I certainly will. I did appreciate Russ' examples of how I could make my values more real in everyday life. I have not been good at doing that, or if I am doing it, giving myself credit...BruceBruce -- let me know if you ever figure out a better way for values! I am a people-pleaser too, & I also get stuck on values because I over-refine them ... like they're not good enough or simple enough or "pure" enough to be values. Thanks in advance! Ginny--- On Sat, 1/24/09, Bruce Carlson <onebnzcomcast (DOT) net> wrote:From: Bruce Carlson <onebnzcomcast (DOT) net>Subject: Re: Depression is a Learned HabitTo: ACT_for_the_Public Date: Saturday, January 24, 2009, 4:12 PMHi Toni:Can I ask you how that felt and how you knew that you'd found your values? I'd also love to know what you discovered your values were. If you don't want to post them, you can email me privately at onebnzcomcast (DOT) net.Or if you're not comfortable sharing that information, I totally understand. Don't feel obligated. As I wrote earlier, I'm having a really hard time finding values coming from within me. I'm such a people-pleaser. ..although they're not always actually pleased :-)I find people having success really encouraging and I appreciate you sharing it with us.Thanks,BruceHi, my name is Toni and I have been "lurking" on this site for several months. I love the concept of ACT and really believe it is the truth for me. For several months I have been stuck and couldn't seem to move on because I really couldn't figure out what my true values were; this has been a problem for me all my life. Then one day last week I was at work not even thinking about ACT, values, etc when it sprang into my head---I know EXACTLY what I value; it's just not what I was raised to value, not what the world I live in values; I quickly scribbled down what was in my mind, and it still feels right and true for me. So for some, value work may come easy; for others, like me, it is a real sticking point. Thanks for this wonderful board, and please keep posting. Toni [ACT_for_the_ Public] Depression is a Learned Habit Depression is a Learned Habit. Below is the first page of the introduction to the Mindful Way through Depression by Mark , Teesdale, Zindel Segal, and Jon Kabat-Zinn. I have pursued values all my life: I have nice house, I am skilled at many types of dancing, play guitar and I am now learning keyboards and programming synths. I have had many girlfriends, cycle everywhere; do yoga, done 11 years of college since leaving school, and have a good job, but still no relief from inner unhappiness. For me the mindfulness and defusion part of ACT is proving to be the most useful. First, here's link showing how effective these meditation techniques can be. http://www.scienced aily.com/ releases/ 2008/11/08113020 1928.htm Introduction Tired of feeling So Bad for So Long DEPRESSION HURTS. It is the `BLACK DOG' of the night that robs you of joy, the unquiet mind that keeps you awake. It's a noonday demon that only you can see, the darkness visible only to you. If you have picked up this book, chances are you know these metaphors are no exaggeration. Anyone who has been visited by depression knows that it can cause debilitating anxiety, enormous personal dissatisfaction, and an empty feeling of despair. It can leave feeling hopeless, listless, and worn down by pervasive joylessness and disappointment associated with longing for happiness never tasted. Any of us would do anything not to feel this way. Yet, ironically, nothing we do seems to help…at least not for long. For the sad fact of the matter is that once you have become depressed, it tends to return, even if you have been feeling better for months. If this has happened to you, or if you can't seem to find lasting happiness, you may end up feeling that you are not good enough, that you are failure. Your thoughts may go round and round as you try to find deeper meaning, to understand once and for all why you feel so bad. If you can't come up with a satisfactory answer, you might even feel more empty and desperate. Ultimately, you may become convinced that there is something fundamentally wrong with you. But what if there is nothing wrong with you at all? ------------ --------- --------- --------- --------- --------- --------- --------- --------- --------- --------- --------- - Depression, their research has shown, is learned habit. Once we have learned how to be depressed it just comes back. Just think, no genes, or anything seriously wrong, just a load of twisted thinking that can happen to anyone. We can all be well. Kavy No virus found in this incoming message.Checked by AVG. Version: 7.5.552 / Virus Database: 270.10.13/1912 - Release Date: 1/23/2009 6:54 PM

February 1, 2009

I'm going to share my values right now (instead of rewording them for the 100th time).

Folks, am I on the right track? Am I using "doing" language? Are they values not goals?

Thanks in advance!

Giving love and comfort and inspiration to the people I have close in my life

Feeling my physical body as a healthy, flexible, strong, energetic body

Being in a loving, supportive, healthy, intimate relationship.

Connecting with a healthy number of people emotionally and intellectually.

Occupying most of my day doing things that use my best talents, skills, abilities & preferences.

Thinking and looking at the world with energy & curiosity through life-long learning.

I want my charisma, my compassion, my ability to share fun to come forth and attract good people.

I would suggest that the "values" listed are not really values but acquired things. You can live in a nice house, have a great job, be a good singer, have multiple degrees, etc., without having values. You may value these things, but they are not values in and of themselves. They are more like goals, IMO.

Helena

[ACT_for_the_ Public] Depression is a Learned Habit

Depression is a Learned Habit.

Below is the first page of the introduction to the Mindful Way through Depression by Mark , Teesdale, Zindel Segal, and Jon Kabat-Zinn. I have pursued values all my life: I have nice house, I am skilled at many types of dancing, play guitar and I am now learning keyboards and programming synths. I have had many girlfriends, cycle everywhere; do yoga, done 11 years of college since leaving school, and have a good job, but still no relief from inner unhappiness. For me the mindfulness and defusion part of ACT is proving to be the most useful.

First, here's link showing how effective these meditation techniques can be.

http://www.scienced aily.com/ releases/ 2008/11/08113020 1928.htm

Introduction

Tired of feeling So Bad for So Long

DEPRESSION HURTS. It is the `BLACK DOG' of the night that robs you of joy, the unquiet mind that keeps you awake. It's a noonday demon that only you can see, the darkness visible only to you.

If you have picked up this book, chances are you know these metaphors are no exaggeration. Anyone who has been visited by depression knows that it can cause debilitating anxiety, enormous personal dissatisfaction, and an empty feeling of despair. It can leave feeling hopeless, listless, and worn down by pervasive joylessness and disappointment associated with longing for happiness never tasted.

Any of us would do anything not to feel this way. Yet, ironically, nothing we do seems to helpâ€¦at least not for long. For the sad fact of the matter is that once you have become depressed, it tends to return, even if you have been feeling better for months. If this has happened to you, or if you can't seem to find lasting happiness, you may end up feeling that you are not good enough, that you are failure. Your thoughts may go round and round as you try to find deeper meaning, to understand once and for all why you feel so bad. If you can't come up with a satisfactory answer, you might even feel more empty and desperate. Ultimately, you may become convinced that there is something fundamentally wrong with you.

But what if there is nothing wrong with you at all?

------------ --------- --------- --------- --------- --------- --------- --------- --------- --------- --------- --------- -

Depression, their research has shown, is learned habit. Once we have learned how to be depressed it just comes back. Just think, no genes, or anything seriously wrong, just a load of twisted thinking that can happen to anyone. We can all be well.

Kavy

No virus found in this incoming message.Checked by AVG. Version: 7.5.552 / Virus Database: 270.10.13/1912 - Release Date: 1/23/2009 6:54 PM

February 1, 2009

Ginny, I think your values are fantastic!

Robyn

Ginny wrote:

>

> I'm going to share my values right now (instead of rewording them for

> the 100th time).

>

> Folks, am I on the right track? Am I using " doing " language? Are

> they values not goals?

>

> Thanks in advance!

>

> Giving love and comfort and inspiration to the people I have close in

> my life

>

> Feeling my physical body as a healthy, flexible, strong, energetic body

>

> Being in a loving, supportive, healthy, intimate relationship.

>

> Connecting with a healthy number of people emotionally and

> intellectually.

>

> Occupying most of my day doing things that use my best talents,

> skills, abilities & preferences.

>

> Thinking and looking at the world with energy & curiosity through

> life-long learning.

>

> I want my charisma, my compassion, my ability to share fun to come

> forth and attract good people.

>

>>>

>>>>

>>>> I would suggest that the " values " listed are not

>>>> really values but acquired things. You can live in

>>>> a nice house, have a great job, be a good singer,

>>>> have multiple degrees, etc., without having

>>>> values. You may value these things, but they are

>>>> not values in and of themselves. They are more

>>>> like goals, IMO.

>>>>

>>>> Helena

>>>>

>>>> * [ACT_for_the_ Public] Depression is

>>>> a Learned Habit

>>>>

>>>> * Depression

>>>> is a Learned Habit.*

>>>>

>>>> Below is the first page of the introduction to

>>>> the Mindful Way through Depression by Mark

>>>> , Teesdale, Zindel Segal, and Jon

>>>> Kabat-Zinn. I have pursued values all my life:

>>>> I have nice house, I am skilled at many types

>>>> of dancing, play guitar and I am now learning

>>>> keyboards and programming synths. I have had

>>>> many girlfriends, cycle everywhere; do yoga,

>>>> done 11 years of college since leaving school,

>>>> and have a good job, but still no relief from

>>>> inner unhappiness. For me the mindfulness and

>>>> defusion part of ACT is proving to be the most

>>>> useful.

>>>>

>>>> First, here's link showing how effective these

>>>> meditation techniques can be.

>>>>

>>>> http://www.scienced aily.com/ releases/

>>>> 2008/11/08113020 1928.htm

>>>>

<http://www.sciencedaily.com/releases/2008/11/081130201928.htm>

>>>>

*Introduction*

>>>>

>>>

>>> * **Tired of

>>> feeling So Bad for So Long*

>>>

>>> DEPRESSION HURTS. It is the `BLACK DOG' of the night that

>>> robs you of joy, the unquiet mind that keeps you awake. It's

>>> a noonday demon that only you can see, the darkness visible

>>> only to you.

>>>

>>

>> If you have picked up this book, chances are you know these

>> metaphors are no exaggeration. Anyone who has been visited by

>> depression knows that it can cause debilitating anxiety,

>> enormous personal dissatisfaction, and an empty feeling of

>> despair. It can leave feeling hopeless, listless, and worn

>> down by pervasive joylessness and disappointment associated

>> with longing for happiness never tasted.

>>

>> Any of us would do anything not to feel this way. Yet,

>> ironically, nothing we do seems to helpâ€¦at least not for long.

>> For the sad fact of the matter is that once you have become

>> depressed, it tends to return, even if you have been feeling

>> better for months. If this has happened to you, or if you can't

>> seem to find lasting happiness, you may end up feeling that you

>> are not good enough, that you are failure. Your thoughts may go

>> round and round as you try to find deeper meaning, to understand

>> once and for all why you feel so bad. If you can't come up with a

>> satisfactory answer, you might even feel more empty and

>> desperate. Ultimately, you may become convinced that there is

>> something fundamentally wrong with you.

>>

>> /But what if there is nothing wrong with you at all?/

>>

>> //

>>

>> /------------ --------- --------- --------- --------- ---------

>> --------- --------- --------- --------- --------- --------- -/

>>

>> Depression, their research has shown, is learned habit. Once we

>> have learned how to be depressed it just comes back. Just think,

>> no genes, or anything seriously wrong, just a load of twisted

>> thinking that can happen to anyone. We can all be well.

>>

>> Kavy

>>

>> ------------------------------------------------------------------------

>>

>> No virus found in this incoming message.

>> Checked by AVG.

>> Version: 7.5.552 / Virus Database: 270.10.13/1912 - Release Date:

>> 1/23/2009 6:54 PM

>>

>

February 1, 2009

I like'm

>

> I would suggest that the " values " listed are not really values but

acquired things.Â You can live in a nice house, have a great job, be

a good singer, have multiple degrees, etc., without having

values.Â Â YouÂ may value these things, but they are not values in

and of themselves.Â They are more like goals, IMO.

> Â

> Helena

> Â

>

> Â [ACT_for_the_ Public] Depression is a Learned Habit

>

Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â

Â Â Â Â Â Â Â Â Â Depression is a Learned Habit.

>

> Â

>

> Â

> Below is the first page of the introduction to the Mindful Way

through Depression by Mark , Teesdale, Zindel Segal, and

Jon Kabat-Zinn. I have pursued values all my life: I have nice house,

I am skilled at many types of dancing, play guitar and I am now

learning keyboards and programming synths. I have had many

girlfriends, cycle everywhere; do yoga, done 11 years of college

since leaving school, and have a good job, but still no relief from

inner unhappiness. For me the mindfulness and defusion part of ACT is

proving to be the most useful.Â Â

>

> Â

> First, here's link showing how effective these meditation

techniques can be.

>

> Â

> http://www.scienced aily.com/ releases/ 2008/11/08113020 1928.htm

>

> Â

>

> Â

>

> Â

>

> Â

>

Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â

Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Introduction

> Â

>

Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â

Â Â Â Â Â Tired of feeling So Bad for So Long

>

> Â

>

> Â

> DEPRESSION HURTS. It is the `BLACK DOG' of the night that robs you

of joy, the unquiet mind that keeps you awake. It's a noonday demon

that only you can see, the darkness visible only to you.

>

> Â

> If you have picked up this book, chances are you know these

metaphors are no exaggeration. Anyone who has been visited by

depression knows that it can cause debilitating anxiety, enormous

personal dissatisfaction, and an empty feeling of despair. It can

leave feeling hopeless, listless, and worn down by pervasive

joylessness and disappointment associated with longing for happiness

never tasted.

>

> Â

> Any of us would do anything not to feel this way. Yet, ironically,

nothing we do seems to helpâ€¦at least not for long. For the sad fact

of the matter is that once you have become depressed, it tends to

return,Â Â even if you have been feeling better for months. If this

has happened to you, or if you can't seem to find lasting happiness,

you may end up feeling that you are not good enough, that you are

failure. Your thoughts may go round and round as you try to find

deeper meaning, to understand once and for all why you feel so bad.

If you can't come up with a satisfactory answer, you might even feel

more empty and desperate. Ultimately, you may become convinced that

there is something fundamentally wrong with you.

>

> Â

> But what if there is nothing wrong with you at all?

> Â

> ------------ --------- --------- --------- --------- --------- -----

---- --------- --------- --------- --------- --------- -

>

> Â

> Depression, their research has shown, is learned habit. Once we

have learned how to be depressed it just comes back. Just think, no

genes, or anything seriously wrong, just a load of twisted thinking

that can happen to anyone. We can all be well.

>

> Â

> Kavy

>

> Â

>

> No virus found in this incoming message.

> Checked by AVG.Â

> Version: 7.5.552 / Virus Database: 270.10.13/1912 - Release Date:

1/23/2009 6:54 PM

>

February 1, 2009

They are great and do satisfy "Value Requirements"...doing, not goals,etc.I especially like the last one very much.....It is on the top of my values since it brings life to body and soul...ibrahimTo: ACT_for_the_Public Sent: Sunday, February 1, 2009 11:06:02 AMSubject: