Coping with Depression: Basic Self-Care Strategies — Transcript

Full transcript

1. 0:00is coping with depression series we are
2. 0:02going to be talking about basic
3. 0:03self-care strategies
4. 0:05as always this web workshop video
5. 0:07library series comes from the counseling
6. 0:09and psychological services office
7. 0:11located at the iu student health center
8. 0:13on the fourth floor
9. 0:14our phone number is 812-855-5711
10. 0:21today's video powerpoint is going to
11. 0:23function very similarly to any other
12. 0:25video that you've already watched or any
13. 0:27of our live
14. 0:28web workshops so what that means is it's
15. 0:31going to take you about 35 to 45 minutes
16. 0:33to go through this entire video
17. 0:35i do encourage you feel free to allow
18. 0:38ample time to pause the video
19. 0:40if you need to take a break but
20. 0:42certainly to pause the video to
21. 0:44fully go through
22. 0:47and um journal your responses to all of
23. 0:51the videos so
24. 0:52what i mean by that is there's going to
25. 0:54be plenty of journal prompts throughout
26. 0:56today's powerpoint
27. 0:57so what that means is you're going to be
28. 1:01asked to pause
29. 1:03and reflect on the different questions
30. 1:04being asked and i mean actually
31. 1:06literally pause and reflect pull out a
32. 1:08piece of paper and a pen or pencil and
33. 1:10write it down
34. 1:10if you're not comfortable with that
35. 1:12journal that on a computer or on your
36. 1:14phone
37. 1:15this will allow you to ensure that you
38. 1:17have a chance to really think about the
39. 1:19material being
40. 1:19discussed in a very individualized and
41. 1:21unique sort of a way to be able to
42. 1:23hopefully allow you to get
43. 1:25more out of this video
44. 1:28in addition just to the material and the
45. 1:30distr and the strategies being discussed
46. 1:33but today's coping with depression
47. 1:34workshop series is going to focus on
48. 1:36exploring and identifying our own
49. 1:38depressive cycle and symptoms
50. 1:40because it is a very unique and
51. 1:42individualized experience we want to
52. 1:43understand what that looks like in
53. 1:45general
54. 1:47i want you to question how the
55. 1:48depressive cycle may be contributing to
56. 1:50overall distress
57. 1:52understand and identify basic self-care
58. 1:54strategies as well
59. 1:56um and there are certainly three other
60. 1:59workshop videos that do relate to this
61. 2:02coping with depression series that i
62. 2:03encourage you to check out if you're
63. 2:05wanting to explore beyond today's video
64. 2:09now as always each of these powerpoints
65. 2:12always starts out with us being able to
66. 2:13understand our own depression experience
67. 2:15and i like to do this with basically
68. 2:17anything
69. 2:18because mental health is so
70. 2:19individualized it looks different on
71. 2:21each person we have different triggers
72. 2:23we have different degrees and
73. 2:25intensities to which we experience the
74. 2:27symptoms
75. 2:28so it is vital that we have the
76. 2:29opportunity to
77. 2:31really pause and question okay what does
78. 2:34depression look like for us
79. 2:36and how can an increase of basic
80. 2:38self-care strategies help us
81. 2:39or how could that possibly be more
82. 2:42difficult for us depending upon how
83. 2:44heightened depression is or what
84. 2:45depression looks like on us individually
85. 2:48now often people will come in and will
86. 2:50describe depression as just being this
87. 2:52overwhelming mess that gets worse and
88. 2:54worse
89. 2:54and because it feels so overwhelming it
90. 2:56can be really challenging to parse
91. 2:58through
92. 3:00what that actually looks like what are
93. 3:01those thoughts that contribute to our
94. 3:03depression our emotions
95. 3:04our physical experience as well as the
96. 3:07behaviors that we engage in and it can
97. 3:09be
98. 3:10really challenging to step back and
99. 3:12create more of a conceptualized idea
100. 3:14of how each of those things go together
101. 3:16and either make things
102. 3:18worse for us or help us out
103. 3:22so common symptoms of depression this
104. 3:24chart was taken from
105. 3:26the instagram site what is mental
106. 3:29illness
107. 3:30and this is just the tip of the iceberg
108. 3:32for things a lot of times people believe
109. 3:34that depression is just being lazy or
110. 3:36feeling sad
111. 3:37but it's so much more than that um and
112. 3:40it's even beyond just what this
113. 3:41next piece of the chart says it's a loss
114. 3:44of interest in daily activities feeling
115. 3:46more empathetic towards things
116. 3:48reduced appetite or increased appetite
117. 3:51weight changes
118. 3:54unexplained aches and pains more of
119. 3:56those physical symptoms feeling
120. 3:57of hopelessness helplessness guilt you
121. 4:00know some of those suicidal thoughts
122. 4:02or homicidal thoughts or self-harming
123. 4:04thoughts can come in there
124. 4:06anger irritability um there is certainly
125. 4:09sadness
126. 4:09numbness overall but just a generalized
127. 4:11low mood
128. 4:12sleep changes either you're sleeping way
129. 4:15too much not getting enough sleep
130. 4:16loss of energy self-loathing or
131. 4:19self-deprecating thoughts concentration
132. 4:21problems
133. 4:22reckless behavior and the list goes on
134. 4:24and on but as you can see what most
135. 4:26people think depression is is so
136. 4:27different than what it actually is
137. 4:30and if you ask each individual who
138. 4:32experiences depression what it looks
139. 4:34like
140. 4:34there will be similarities and there
141. 4:36will also be vast differences
142. 4:38so one person might sleep a lot one
143. 4:40person might not sleep at all
144. 4:42or someone's sleep isn't impacted at all
145. 4:44so it is important that we just
146. 4:46acknowledge how different it can look on
147. 4:48each person
148. 4:49and how even different bouts of
149. 4:52depression might look a little bit
150. 4:53different too
151. 4:55but certainly if you're experiencing any
152. 4:56of those symptoms you know
153. 4:58that could be categorized as you know
154. 5:00something being related to depression
155. 5:03now as we continue to understand a bit
156. 5:06more about our depressive experience
157. 5:08i like to utilize this strategy called
158. 5:10the cognitive behavioral diamond and
159. 5:12what this essentially is
160. 5:14is it allows us to to parse out like
161. 5:16what are our thoughts related
162. 5:18when we're feeling depressed what do our
163. 5:19thoughts sound like what do our feelings
164. 5:21feel like what do our behaviors look
165. 5:23like and how do all those things go
166. 5:24together and either hurt us or help us
167. 5:27now those symptoms of depression can
168. 5:29bring about some pretty drastic changes
169. 5:30to our life to our daily routine
170. 5:33to our behaviors and we often find that
171. 5:36those behavioral changes is what makes
172. 5:38the depression worse and can actually
173. 5:40prevent us from coping effectively
174. 5:43so i do want you to think about it how
175. 5:45do your thoughts impact your feelings
176. 5:47and then how does that experience
177. 5:49overall impact how you behave if you
178. 5:52want to take time to journal you can
179. 5:53certainly do that just press pause
180. 5:56and record your responses otherwise
181. 5:58we'll just keep going
182. 6:01so we're going to break this down even
183. 6:02further if we really think about what i
184. 6:05mean by this i want us to think about a
185. 6:07common symptom of depression being
186. 6:08lowered energy and decreased motivation
187. 6:11so if someone's feeling really exhausted
188. 6:13and not motivated this might lead them
189. 6:15to thinking and believing
190. 6:16okay i need to cut back on my tasks and
191. 6:19responsibilities so i have time to cope
192. 6:21now sometimes that might help us and
193. 6:23other times that might not that might
194. 6:25create a very slippery slope which can
195. 6:27lead to reduced social interaction not
196. 6:29completing our tasks on time
197. 6:32which can lead to thoughts of being
198. 6:34ineffective and as you can see it's
199. 6:36going to move
200. 6:37very very very quickly now
201. 6:41when this cycle begins this is what we
202. 6:43call an example of a
203. 6:44of a cycle of depression so that low
204. 6:46energy and fatigue can lead to decreased
205. 6:48activity or the neglect of any
206. 6:50responsibilities or social interactions
207. 6:53that can furthermore lead to increased
208. 6:54feelings of guilt hopelessness overall
209. 6:57ineffectiveness
210. 6:58really challenging thoughts and emotions
211. 7:00and as you can see that's going to move
212. 7:01really quickly almost create this
213. 7:03pinball effect that's going to
214. 7:04perpetuate that depressive experience
215. 7:06further
216. 7:09now to really help you understand what
217. 7:11that looks like on you
218. 7:12individually i like to use this
219. 7:13cross-sectional formulation model
220. 7:16this is taken from the anxiety toolbox
221. 7:18workbook which is a three-week group
222. 7:20workshop that we have offered at caps
223. 7:23but this certainly can just work so well
224. 7:25into helping anybody understand
225. 7:27understand their experience with mental
226. 7:29health in general overall
227. 7:31and you can use this from you know more
228. 7:34of a strategic approach like questioning
229. 7:36when symptoms occur
230. 7:37and what that situation was those
231. 7:39depressive triggers
232. 7:40or you can utilize this to just
233. 7:42understand your experience with
234. 7:43depression
235. 7:44overall but overall this cross-sectional
236. 7:48formulation
237. 7:50diagram wants us to be able to just
238. 7:52really question
239. 7:53what's going on here so if you do use it
240. 7:56more strategically really questioning
241. 7:58the situation and that trigger
242. 7:59what was happening where were you who
243. 8:02were you with
244. 8:03what did you feel anxious depressed
245. 8:05overwhelmed whatever have you about
246. 8:08breaking down those physical symptoms
247. 8:10are you experiencing physical
248. 8:12anxiety what else does depression feel
249. 8:14like in your body
250. 8:15are you tired are you unable to sleep
251. 8:19are you sleeping too much are you unable
252. 8:21to eat what is that physical experience
253. 8:25cognitively really questioning what
254. 8:26types of thoughts are coming up
255. 8:28memories maybe beliefs that you have
256. 8:31about yourself or about a situation
257. 8:33could be thoughts related to shoulds
258. 8:34like i should be better at this
259. 8:36i should be able to get this done i
260. 8:38should i should i should
261. 8:40or you know certainly other thoughts
262. 8:42related like
263. 8:43hypercritical thoughts can come up there
264. 8:45but really questioning
265. 8:46when you're feeling more depressed what
266. 8:49thoughts are you getting tangled up in
267. 8:51behaviorally noticing what are things
268. 8:53that you do when you're not depressed
269. 8:55that you don't do when you are
270. 8:58is there anything you're giving up
271. 8:59anything that you're avoiding
272. 9:02you know some engagement and self-harm
273. 9:05or substance use can certainly come up
274. 9:07here but really
275. 9:08questioning how are you behaving when
276. 9:11you're experiencing that bout of
277. 9:12depression
278. 9:13or feeling you know more triggered in
279. 9:15general
280. 9:17emotionally i do encourage you this one
281. 9:19can be hard so pull up in a motion wheel
282. 9:21you can just google search that
283. 9:23and there's lots of emotions that can
284. 9:25come up here that's just beyond feeling
285. 9:27numb or sad you could feel
286. 9:29angry upset frustrated guilty
287. 9:33ashamed dejected
288. 9:36rejected the list goes on and on but
289. 9:39ultimately we want to be able to really
290. 9:41understand this because it's so
291. 9:42individualized
292. 9:44and it can be helpful because it can
293. 9:46number one help us identify our
294. 9:48depressive triggers like
295. 9:49what's what's triggering this response
296. 9:51or making this more difficult
297. 9:54two we can understand how maybe we are
298. 9:56responding to our depression in a way
299. 9:58that's perpetuating that cycle adding
300. 10:00more distress
301. 10:01and it is helping it and it can also
302. 10:03help us determine more helpful
303. 10:05behaviors and thoughts like if we could
304. 10:07intervene on this what would we want to
305. 10:09do different
306. 10:10or which portion of this cross-sectional
307. 10:12formulation
308. 10:13diagram is causing more distress for you
309. 10:16in less distress so it just can really
310. 10:18help increase our insight overall
311. 10:21if you do want to spend more time there
312. 10:23please feel free to
313. 10:24pause the video take a screenshot
314. 10:26journal do whatever you need to
315. 10:28and certainly press play when you want
316. 10:29to move on
317. 10:32so we're going to start off with some
318. 10:35good journal questions and as always i
319. 10:37do encourage you to participate in this
320. 10:39fully
321. 10:39so journal how does this cycle possibly
322. 10:41perpetuate someone's experience with
323. 10:43depression
324. 10:44and how do you think this cycle may
325. 10:45start to move really quickly
326. 10:47pause the video record your responses
327. 10:50and when you're ready you can press
328. 10:51play and continue
329. 10:54the next set is what are some examples
330. 10:57of your depressive
331. 10:58triggers what is the biggest contributor
332. 11:00to the cycle of depression for you so
333. 11:02what seems to be holding on the most is
334. 11:04it the thoughts the feelings of behavior
335. 11:06um what's causing the most distress for
336. 11:09you we know that they're all distressing
337. 11:11but what's causing the most to stress
338. 11:13and what could be more help
339. 11:15what could be a more helpful thought or
340. 11:16a more helpful behavior that might help
341. 11:18slow down that cycle overall like if you
342. 11:20could wave your magic wand
343. 11:22and intervene somewhere and say if i
344. 11:24could change this that would help me a
345. 11:26lot
346. 11:26what would this be again pause the video
347. 11:30take
348. 11:30time to journal your responses and when
349. 11:32you're ready you can press play and
350. 11:33continue
351. 11:37so all of this really highlights the
352. 11:39importance of basic self-care and we're
353. 11:41going to talk about each domain of basic
354. 11:43self-care
355. 11:44but by understanding the way our cycle
356. 11:46of depression contributes to our
357. 11:47experience we can gain
358. 11:48valuable insight about where changes are
359. 11:52necessary to be made where we can start
360. 11:54you know with that magic wand sort of an
361. 11:57approach and question okay if i could
362. 11:58just do a little bit of this if i could
363. 12:00just
364. 12:01ease my way in and make a tiny change
365. 12:03what would that be
366. 12:05where can i integrate a basic self-care
367. 12:07strategy in
368. 12:08now self-care is really a bit of a hot
369. 12:10topic you know it's something that's
370. 12:12become very dis
371. 12:13like desensitized because everybody's
372. 12:15talking it like
373. 12:16about it like bubble baths and
374. 12:20tea or you know so on and so forth
375. 12:23in this kind of sensationalized way and
376. 12:25because of that
377. 12:27you might find yourself having some
378. 12:29limiting beliefs about what self-care is
379. 12:31and what self-care isn't
380. 12:33now it is also important to mention that
381. 12:36typical self-care strategies aren't
382. 12:38integrated in very well in our cycles of
383. 12:40depression they're not often practiced
384. 12:42so we might not be focusing as much
385. 12:44about integrating skills related to
386. 12:46sleep
387. 12:46exercise and nutrition and finding ways
388. 12:49to introduce this
389. 12:50in can be radically helpful in
390. 12:52alleviating
391. 12:54or attempting to reduce some of the
392. 12:56symptoms of depression in general
393. 13:00so if we think about sleep and
394. 13:01depression and we will have an
395. 13:03excellent sleep video on our video
396. 13:05library series as well
397. 13:07so i do encourage you to check that out
398. 13:09if that's something that you're wanting
399. 13:10to focus on entirely
400. 13:12but essentially sleep and depression
401. 13:14kind of go hand in hand so
402. 13:16there's a lot of neurotransmitters
403. 13:18imbalances which can contribute to the
404. 13:20depressive experience overall
405. 13:22and we also find that sleep is one of
406. 13:24the most basic pillars of self-care
407. 13:27now i don't care what anybody says if
408. 13:30you read all of the studies i do
409. 13:32encourage you to spend some time looking
410. 13:34at dr matthew walker he is a sleep guru
411. 13:37the most optimal amount of sleep is
412. 13:40eight hours
413. 13:41there are very few individuals in this
414. 13:43world who
415. 13:44actually can function on lessen that
416. 13:46function consistently
417. 13:48on less than that now some of us might
418. 13:50need exactly eight
419. 13:51some might need like seven and a half or
420. 13:54some might feel like they need ten
421. 13:56but again according to dr matthew walker
422. 13:58there are very few humans who can
423. 13:59actually function
424. 14:00long term on six or less hours of sleep
425. 14:03now
426. 14:04in college you might find yourself
427. 14:05saying yeah i sleep great i get five to
428. 14:07six hours
429. 14:09i would just pause and encourage you to
430. 14:11really question that
431. 14:13similarly in college you might find it
432. 14:15really common to pull all-nighters or
433. 14:16have a more erratic sleep schedules
434. 14:18and again these changes to sleep can
435. 14:20have an impact on our functioning
436. 14:22overall
437. 14:23sleep deprivation can lead to decreased
438. 14:26mood decreased energy levels difficulty
439. 14:28with concentration focus
440. 14:30so it can impact those neurotransmitters
441. 14:32overall
442. 14:33and because we know that sleep can often
443. 14:35be impacted by depression
444. 14:37finding ways to really focus on
445. 14:39improving our sleep or our quality of
446. 14:41sleep overall can be helpful
447. 14:43in terms of working to cope with
448. 14:44depression and integrate basic self-care
449. 14:46in
450. 14:49so i want you to spend some time
451. 14:50journaling what do you notice about your
452. 14:52mood
453. 14:53your energy and concentration when you
454. 14:55get optimal amounts of sleep
455. 14:57what about when you don't and then what
456. 14:59contributes to your more erratic sleep
457. 15:01schedule so think about when you are
458. 15:03experiencing
459. 15:04depression fully what do you think
460. 15:06contributes to that
461. 15:07um and there may be times when you're
462. 15:09feeling less depressed but you're still
463. 15:10having an erratic sleep schedule what
464. 15:12contributes to that there
465. 15:14as always please pause the video record
466. 15:16your responses and when you're ready
467. 15:18press play and we can move on
468. 15:24the next portion of basic self-care is
469. 15:26exercise and depression and again each
470. 15:28of these are just going to start
471. 15:30brushing the tip of the iceberg when it
472. 15:32comes to these basic self-care
473. 15:33strategies so i encourage you if you're
474. 15:35finding any of these to be helpful
475. 15:37you're wanting more
476. 15:38seek out more of that resource whether
477. 15:40that's
478. 15:41you know through other web workshop
479. 15:43videos or
480. 15:44through your individual work with your
481. 15:46counselor group therapy so on and so
482. 15:48forth
483. 15:48but the next pillar is exercise
484. 15:52now just like with sleep research also
485. 15:54suggests that exercise is an important
486. 15:56strategy to combatting
487. 15:58against and reducing symptoms of
488. 15:59depression now you all hear people say
489. 16:02exercise increases endorphins in your
490. 16:04brain and that
491. 16:05is true exercise can help improve your
492. 16:09neural pathways which promotes brain
493. 16:11growth
494. 16:11and brain growth is often usually
495. 16:13stunted with when an individual is
496. 16:15experiencing depression overall those
497. 16:17neurotransmitters aren't firing in the
498. 16:18way that we need them to
499. 16:20um and so we want brain growth to
500. 16:23essentially
501. 16:24help us improve our neurotransmitter
502. 16:26imbalance
503. 16:27and increase those happy
504. 16:28neurotransmitters the dopamine the
505. 16:30serotonin the norepinephrine the
506. 16:32endorphins
507. 16:33everything like that you know so it is
508. 16:35important to recognize how engaging and
509. 16:37moving in our body in some capacity
510. 16:40and i say that in some capacity can be
511. 16:43helpful it might not be realistic for
512. 16:45you to work out or exercise in the way
513. 16:47that you would like to
514. 16:48um because of all those other symptoms
515. 16:51but that's where we want to challenge
516. 16:53that all or nothing mindset and question
517. 16:55how can i still exercise promote that
518. 16:58brain growth in some way if i can't
519. 17:00maybe even do it in that exact way i'm
520. 17:02wanting to
521. 17:05so again in short exercise releases
522. 17:07those endorphins and those endorphins
523. 17:08are powerful chemicals in your brain
524. 17:11that can ultimately help improve your
525. 17:12mood your energy and your concentration
526. 17:14levels over time
527. 17:16so that over time that consistent
528. 17:18integration of exercise can promote
529. 17:20long-term changes to the brain
530. 17:22so i just want you to think about it and
531. 17:24if you want to spend more time and
532. 17:25journal it feel free
533. 17:27but what do you notice about your mood
534. 17:29and overall being
535. 17:30after you move your body are there any
536. 17:33changes
537. 17:34maybe it's not drastic but are there any
538. 17:36slight changes that happen
539. 17:38how do you feel how do you think how
540. 17:40does your body feel what is that
541. 17:42experience
542. 17:42overall so spend some
543. 17:46time in journal what do you notice about
544. 17:47your mood energy and concentration when
545. 17:49you're moving your body
546. 17:51what about when you don't and what makes
547. 17:53it difficult to inter
548. 17:54integrate exercise in your life now or
549. 17:58typically when you're feeling more
550. 17:59depressed you're more anxious and what
551. 18:01could make that
552. 18:01easier is it about making adjustments to
553. 18:04the type of exercise the length of time
554. 18:06you do it to when you do it what could
555. 18:08make it easier for you to integrate it
556. 18:10in
557. 18:11take some time journal your responses
558. 18:14and when you're ready
559. 18:14press play and we can continue
560. 18:19the last pillar is nutrition and
561. 18:21depression and i will say this
562. 18:23recommendations on appropriate nutrition
563. 18:25is outside the scope of my
564. 18:27practice or any of our clinical
565. 18:29practices at caps
566. 18:31or outside the practice of this workshop
567. 18:33series so i do encourage you to consider
568. 18:36other ways that your nutrition and
569. 18:37eating habits might impact your
570. 18:39depressive experience
571. 18:40and certainly seek out additional
572. 18:42resources to get
573. 18:44more more information on that from an
574. 18:47individual who is
575. 18:48who has that within the scope of their
576. 18:49practice so we do have dietitians and
577. 18:52nutritionists with the health and
578. 18:53wellness department at the iu student
579. 18:55health center
580. 18:56and you are able to call the general
581. 18:58student health center line to schedule
582. 19:00that appointment with them
583. 19:02if you would like to be able to dive in
584. 19:03deeper and talk more
585. 19:05about nutritional changes that could be
586. 19:07made but again we do know that nutrition
587. 19:09is a primary pillar of self-care and
588. 19:11when it's
589. 19:12when individuals experience depression
590. 19:14there are changes to their appetites
591. 19:15there are changes to what they eat how
592. 19:17they eat when they eat
593. 19:19and we do want to question individually
594. 19:22through our work with our counselor
595. 19:24in a work with a nutritionist or
596. 19:25dietitian how
597. 19:27changes to our diet can impact our mood
598. 19:29overall
599. 19:30and ways in which we can make changes
600. 19:32that could help us
601. 19:36now i have this self-care pie chart and
602. 19:39i i have not found one that i found to
603. 19:41be
604. 19:41perfect and just the best representation
605. 19:44of basic self-care but i thought this
606. 19:45one was pretty good
607. 19:47and you can certainly expand on this but
608. 19:49there is basic self-care of the
609. 19:51nutrition
610. 19:52the sleep the exercise and we find
611. 19:55sleep on here moving the body healthy
612. 19:58eating but then there's also other ones
613. 20:00like fresh air
614. 20:01reflecting on those thoughts and
615. 20:02emotions and if you want to dive into
616. 20:04that deeper again we have other web
617. 20:06workshop series that
618. 20:08does that great doing what you love um i
619. 20:10know certainly when we're feeling more
620. 20:12depressed we can experience some
621. 20:13feelings of apathy so that might be hard
622. 20:15so it might just be can i do something
623. 20:18that i know
624. 20:19would typically give myself joy can i do
625. 20:21something to just take care of
626. 20:23me meditation or mindfulness experiences
627. 20:27there's lots of different things that we
628. 20:28can do but we do want to question
629. 20:31how when we're in that cycle of
630. 20:32depression engaging in these basic
631. 20:34self-care strategies can be made
632. 20:35difficult
633. 20:36and where can we find an opening to
634. 20:38begin
635. 20:39integrating some of this in in a more
636. 20:41basic way
637. 20:44so i want you to take some time and
638. 20:45journal what would it be like for you to
639. 20:47identify
640. 20:48a basic self-care plan for the rest of
641. 20:50this week
642. 20:52and if you're going to attempt to
643. 20:53integrate one basic self-care strategy
644. 20:55again nutrition sleep exercise
645. 20:58what strategy or skill would you choose
646. 20:59and get specific about this so it might
647. 21:02be i'm gonna go for a 30 minute walk
648. 21:05two times this week or i'm going to
649. 21:08do jumping jacks when i watch tv or i'm
650. 21:11going to make it a goal to go to bed one
651. 21:14hour earlier
652. 21:15or whatever have you so get specific
653. 21:18with what that basic self-care strategy
654. 21:20is and what that's going to look like
655. 21:22take your time journal your responses
656. 21:24and when you're ready you can press play
657. 21:26and we'll continue
658. 21:30now this next portion these are
659. 21:32screenshots that are taken directly
660. 21:34from one of the workbooks from our three
661. 21:37week
662. 21:38getting unstuck depression related group
663. 21:40workshop so if
664. 21:41if you're really enjoying these we do
665. 21:43have a three-week group that dives in a
666. 21:45bit deeper to it
667. 21:46that i do encourage you to talk with a
668. 21:48clinician about being able to join
669. 21:52but it's really looking at this and i
670. 21:54encourage you take screenshots if you'd
671. 21:56like to
672. 21:56pause the video to record but looking at
673. 21:58it and questioning it
674. 22:00in each individual domain what is one
675. 22:02sleep hygiene strategy that you can
676. 22:04implement or have available to you
677. 22:05throughout the week
678. 22:07what is one exercise strategy that you
679. 22:09can implement or have available to you
680. 22:11what is one nutritional strategy so
681. 22:13really break them down
682. 22:14it's important that we do that because
683. 22:16we can just often sit here and think
684. 22:18okay i need to get more sleep
685. 22:20well i want us to break that down and
686. 22:21question why is that difficult
687. 22:23what could make that easier what do i
688. 22:26need to rely on
689. 22:27what does a sleep strategy look like
690. 22:29really breaking that down and getting
691. 22:31specific can be
692. 22:32far more helpful than just kind of
693. 22:34having these
694. 22:35looming generalized vague thoughts in
695. 22:37our head just kind of looming overall so
696. 22:40i do encourage you think about breaking
697. 22:41that down further and creating that
698. 22:43weekly self-care plan
699. 22:46and then questioning if you implement
700. 22:47your plan how might you feel
701. 22:50how might this impact things for you
702. 22:53what do you expect to have happen now
703. 22:54again it's probably not realistic that
704. 22:56integrating these basic strategies in
705. 22:58is going to go from 0 to 60 you're going
706. 23:00to go from depressed to not depressed
707. 23:03you know we we want to be careful of
708. 23:04that all or nothing mindset
709. 23:06but how might that impact things just a
710. 23:09little bit for you
711. 23:10and what impact might this self-care
712. 23:12plan have on your world outlook and your
713. 23:14sense of self
714. 23:15um how might that change things for you
715. 23:17how might that help slow down that cycle
716. 23:20that we talked about at the beginning of
717. 23:21this workshop
718. 23:23again feel free to think about that
719. 23:25journal that take screenshots pause the
720. 23:27video do whatever you need but i do want
721. 23:28you to consider
722. 23:30how you can continue to apply these
723. 23:32strategies and what was discussed today
724. 23:34in a self-care plan for the rest of the
725. 23:36week
726. 23:38now if you're finding this to be helpful
727. 23:40and you're wanting to continue to expand
728. 23:42on your knowledge there are plenty of
729. 23:44resources at caps that i'll talk about
730. 23:46including free workshops like this or
731. 23:49individualized services as well
732. 23:51but it is important that we understand
733. 23:53how to determine if additional services
734. 23:55are needed
735. 23:56a great way to tell that is number one
736. 23:59paying attention to any increases in
737. 24:00other mental health symptoms depression
738. 24:02anxiety trauma
739. 24:04stress and so on and so forth changes in
740. 24:07our personal functioning so changes to
741. 24:09our sleep our appetite or hygiene
742. 24:13reduced academic or social functioning
743. 24:15not going to class
744. 24:17maybe we are going to class but we're
745. 24:18participating differently
746. 24:20any changes in our engagement in our
747. 24:22social relationships with work
748. 24:24so on and so forth and of course any
749. 24:26thoughts of suicide harm to others
750. 24:29or self-harm those are all indicators
751. 24:31that we would want to seek additional
752. 24:32services
753. 24:34now i'm just going to briefly touch on
754. 24:36the different services that are offered
755. 24:37at caps
756. 24:38and let me say this it is robust we have
757. 24:40a lot of services that are available to
758. 24:42you and so if you're feeling overwhelmed
759. 24:44please know
760. 24:45it is not on you to have to come in
761. 24:48to your appointment and know exactly
762. 24:50what you're needing
763. 24:51if you do great if you don't that's okay
764. 24:54too
765. 24:54ultimately you're able to make a very
766. 24:57first 30-minute appointment where you
767. 24:58and a counselor are going to talk
768. 25:00through what's coming up for you
769. 25:01and they can make some recommendations
770. 25:03on what they think could be best
771. 25:05now i'm still going to talk about those
772. 25:06resources just so you have an idea of
773. 25:08how robusto services are
774. 25:10we offer individual couples in group
775. 25:12counseling and light of coven 19
776. 25:14everything for the most part will be
777. 25:16remote so offered via phone or video but
778. 25:18i encourage you please check our website
779. 25:20for the most
780. 25:20up-to-date information if there's not a
781. 25:23global pandemic going on we do offer
782. 25:25telehealth
783. 25:25still in addition to in-person services
784. 25:29we have an after hours crisis line and
785. 25:31emergency appointments available
786. 25:33and you're able to access that the same
787. 25:34way you call 812-855-5711
788. 25:39after hours you select option one so at
789. 25:42two in the morning if you're having a
790. 25:43crisis you can call that number
791. 25:45or you can seek out 911 or your local
792. 25:47emergency room or other crisis contacts
793. 25:50too
794. 25:51if it's during the weekday monday
795. 25:53through friday and until 4 30 p.m
796. 25:56you call that same line and they will
797. 25:58connect you for a telehealth appointment
798. 26:00with someone
799. 26:01or again if we're open for in-person
800. 26:03appointments you're able during those
801. 26:05hours to show right up to the fourth
802. 26:06floor
803. 26:07say you'd like an emergency appointment
804. 26:10and you'll be seen relatively quickly
805. 26:12we have free drop-in appointments
806. 26:14through our let's talk now service
807. 26:16options
808. 26:17which will be discussed later again
809. 26:19emergencies are always best served
810. 26:22by calling us or if we have walk-in
811. 26:24service
812. 26:25services open going to an emergency
813. 26:27walk-in appointment
814. 26:28those free drop-in appointments aren't
815. 26:31are not going to be best for emergencies
816. 26:34we have sexual assault crisis counseling
817. 26:36services and other free workshops
818. 26:38just like this or a mindfulness workshop
819. 26:41but again
820. 26:41please always visit our website for the
821. 26:43most up-to-date list of resources that
822. 26:45we have
823. 26:46as we are always making adjustments
824. 26:48depending upon what's happening in the
825. 26:49world
826. 26:49and what we're seeing our students are
827. 26:51needing
828. 26:53now the let's talk now program is our
829. 26:55multicultural outreach program
830. 26:57and it's geared up being able to serve
831. 26:59our traditionally underserved students
832. 27:01let's talk now during typical years
833. 27:05what that is is we have a list of
834. 27:07different sites where we have various
835. 27:09clinicians go to
836. 27:10during specified hours and days of the
837. 27:12week so during typical times you would
838. 27:14be able to google search that
839. 27:16see where someone's located and if it's
840. 27:18not an emergency but you're wanting to
841. 27:20talk with someone relatively quickly
842. 27:22you can show right up sit down and start
843. 27:24talking immediately
844. 27:26now because of covid19 the global
845. 27:28pandemic
846. 27:30i do encourage you to visit that website
847. 27:32to see how this is being impacted
848. 27:34by things overall and again for the most
849. 27:37up-to-date information the website is
850. 27:38always the best place to go
851. 27:41let's keep talking is our formal
852. 27:43counseling services and
853. 27:44again this is at served at really
854. 27:47finding
855. 27:48ways to target and serve our more
856. 27:50traditionally underserved students
857. 27:52so we have counselors located at various
858. 27:54cultural centers on campus
859. 27:56asian culture center la casa you know
860. 27:58marshall group
861. 27:59scholars dma ois so on and so forth
862. 28:03again please visit our website to see
863. 28:05how things are impacted depending upon
864. 28:07where we're at in the semester what's
865. 28:08happening in the world
866. 28:11but this will allow you to see an
867. 28:13individual either at that location
868. 28:16or if you're receiving telehealth you're
869. 28:18seeing the counselor who would be
870. 28:19typically working at that location
871. 28:22you're able to call caps to schedule
872. 28:23that appointment and as always please
873. 28:25visit our website for the most
874. 28:26up-to-date
875. 28:27information and last but not least
876. 28:30for caps resources we have our sax team
877. 28:33our sexual assault crisis services team
878. 28:36this is staffed by counselors who work
879. 28:39for caps but they are trauma informed
880. 28:41and specially trained and working with
881. 28:42individuals who have experienced
882. 28:44sexual assault or sexual violence so if
883. 28:46you've experienced
884. 28:47any of what's listed after that first
885. 28:51point on this slide
886. 28:52if you experience anything like that
887. 28:55and you feel like it would be helpful
888. 28:57for you to talk through some of those
889. 28:59things
890. 29:00sex might be a great option for you to
891. 29:01go these services include individual
892. 29:04couples group counseling support groups
893. 29:07psychiatry care
894. 29:08information and assistance with medical
895. 29:10judicial or legal issues and they also
896. 29:12have their own after hours crisis line
897. 29:15please note this crisis line is
898. 29:17different than the one for caps
899. 29:19the number is 812-855-8900
900. 29:24and these services are available for all
901. 29:26genders and all identities but as always
902. 29:28if you're unsure of what might feel like
903. 29:30it's going to be the best fit
904. 29:31that initial 30-minute appointment with
905. 29:34that counselor is going to be a great
906. 29:35starting place for you to be able to
907. 29:37begin working through and parsing out
908. 29:39what resources might be most helpful for
909. 29:42you
910. 29:44and last but not least a service that's
911. 29:46actually not
912. 29:47within caps is called the center for
913. 29:49human growth this is another counseling
914. 29:51service on iu bloomington's campus
915. 29:53so if you're just wanting to explore the
916. 29:55various options you have i encourage you
917. 29:57to look into the center for human growth
918. 29:59or as we call it the chg
919. 30:01you're able to visit their website or
920. 30:03give them a call see how their services
921. 30:05are changing
922. 30:06due to you know the time of the semester
923. 30:09coveted 19 or whatever
924. 30:10else and so i do encourage you to
925. 30:13explore that
926. 30:14as a resource as well
927. 30:17and that is all that we have for today's
928. 30:19presentation
929. 30:20certainly please continue to explore
930. 30:23other videos within the video library
931. 30:25log on to a live version of this give us
932. 30:27a call if you want to explore other
933. 30:29resources
934. 30:31i just really encourage you to continue
935. 30:33to expand beyond the work that you
936. 30:36did today and feel free to redo this
937. 30:38video if you think you might get
938. 30:39something out of that
939. 30:41too that is all that i have for you
940. 30:43today
941. 30:44if you need anything else please call us
942. 30:46at
943. 30:48one 812-855-5711