Depression Group #3

Thursday, February 14, 2019, 5:30-7:00 p.m.

While I was waiting, I picked up a flyer entitled, “Mind and Body Health for Seniors.” The “Managing Depression” group was listed but with six sessions and no fee for members. I wondered if this was a newly updated item or if the flyer was old and outdated. Something like me.

Lisa started with a guided meditation session she called “Day at the Beach.” This one we did often in the Pain Management Program last year. Of course, now there is no music and dimmed lights, but it was quiet. And okay.

And then we did a quick check in with how are we feeling today and did we meet our commitments. I said that I did my pain physical therapy exercises in addition to the Gratitude Journal, which I said is non-negotiable.

“Non-negotiable,” Lisa repeated. “I like that.”

She continued with the list of Anxiety/Depression Thoughts and Alternative Thinking. One of these was Catastrophizing, which I recognized immediately as often being my first reaction to something. The remedy for that is living in the present moment.

The other Anxiety/Depression Thoughts were:

1. Filtering. Filtering out all the positive aspects of a situation and focusing on only the negative details.
2. Polarized Thinking. Expecting perfection; if not perfect, you’re a failure.
3. Mind Reading. Thinking that you know what other people are feeling and thinking, without their saying so.
4. Catastrophizing. Expecting disaster. Yep, that’s me!

The homework assignment is to complete a chart (one line for each day) under the headings:

• Core Belief
• Automatic Thoughts
• Automatic Feelings
• Automatic Behaviors
• Alternative Thoughts
• Alternative Behaviors
• Alternative to Core Belief

I can see I will need to create an Excel spreadsheet for this!

My new commitment (to be added) is to not spend more than one hour at the computer without getting up and moving for a few minutes before sitting back down.

It’s obvious that Linda is getting tired of all my “classes” in Union City. I wonder if there’s a Psychiatry Department (or Department of Mental Health) on the San Leandro Campus. I don’t know how to find out.