Attacking anxiety and depression: Correcting faulty thinking part 2

Brain Processing Errors

In part one of attacking anxiety and depression: correcting faulty thinking I talked to you a little about how your brain works so that you could understand how thinking develops. In part two I’d like to tell about how and why your brain makes errors and what that means for your mental health.

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Attacking anxiety and depression: How your brain works

Firstly, I should point out that your brain works very well indeed. However, in any system that has to manage the vast amounts of data your brain does, there will always be the possibility of error. The study of brain processing errors is a whole field of research that helps us better understand how the brain works. Many common errors seem to be the result of the brain using an inappropriate short cut. Which means the brain applies a strategy or rules it has used before thereby not having to fully process something. This leads to what we have called shortcut errors.

Attacking anxiety and depression: Brain short cut errors

The real problem with these errors is not so much that errors exist, but that you do not recognise them as errors.
Remember the effect of learning and repetition which we talked about in part one? Well, if an error occurs and it is not recognised it becomes easier to make the same error again; and after 50 errors it is automatic.

Sometimes this really does not matter very much. Suppose you acquired the habit of never eating green vegetables as a child because you mistakenly believed they were poisonous. It is now automatic. You never eat them. It is probably not going to hurt you much.

But suppose you acquired the habit of thinking of yourself as stupid. If you have thought it 50 times or more it is likely to be automatic. Lack of green vegetables will not stop you from achieving your life goals; thinking of yourself as stupid probably will. Both are examples of shortcut errors we have called faulty thinking.

Attacking anxiety and depression: The Muller Lyer Illusion

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Look at this picture. It is called a Muller Lyer illusion. Can you decide which of the horizontal lines is the longer, the one on the left or the one on the right?

This illusion is one of many tools that is used to study brain shortcut errors. Actually the horizontal lines are both the same length. But the way the diagonal lines are arranged fools your brain into thinking that the line on the right is shorter and the line on the left is longer. Feel free to measure them with a ruler is you feel the need.

The fact that your brain can make short cut errors may seem strange to you; if so, you can now see why you may have never corrected the errors. The fact is you would not recognise any thought or belief as an error unless you were shown how to see it in the first place. This is what we will do in part three.

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Attacking anxiety and depression: Correcting faulty thinking:

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Ever wondered ‘how long will I live?’

Will you live to be 100?

Live-to-be-100Have you ever wondered, ‘how long will I live?’ We all have an attraction to the idea that maybe there is a way to see into the future and even to control the future to some extent. One thing is for sure, we are all living longer and as such are going to have more future about which to speculate. Have you thought about living to a hundred?

When you think about how long you can live you’ll realise that living to 100 is not ‘off the wall’ anymore. Many people will do it, maybe even you. Women live longer than men which is nice for them. But we are all likely to live longer than our ancestors, though quantity isn’t everything, there has to be quality of life as well. In fact, in the end, quality might be the most important element. If you are keen to know,’how long will I live’ and find the thought of living to 100 intriguing, then download the attached report and see your probability of living to 100.

I couldn’t resist finding out the answer to ‘how long will I live?’

I was fascinated to see my likelihood of living to be 100. It is about 10% but if you look at the numbers of people living to be 100 it is increasing a very great deal. By the time I get there it is estimated that there will be over 200,000 women at 100 and about 100,000 men. That is a massive increase of today’s rate.

When you think you want to live a long life remember living a long time is not the only concern…it is how you live.

I often make a distinction between destination and journey. You may have a lot more years but you also want them to contribute to a satisfying and enjoyable journey towards 100.

Taking responsibility for your journey

The truth is we cannot know the answer to the question, ‘how long will I live’ nor can we know what will happen to us on our journey. But that does not prevent us from taking what control we can over aspects of our journey. Every day is full of choices and the way we choose them determines our path.

A few years ago a user of the Blues Begone program said… ‘it is amazing I realized that you are only as depressed as your last thought.’  This is an empowering idea because it reveals some of the profound truth behind CBT therapy, when you change the way you think about yourself then you can change your life trajectory.

It is self evident that you have the potential to have more control over your internal world, if you know how to get it and exercise it. And yet anxiety problems and depression problems, which are both very common reveal a loss of psychological control. So, following this theme of taking what control you can how might we have an enjoyable and meaningful life journey?

Look after your mental health

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As a psychologist this is my primary concern. Without good mood then everything else seems much less valuable. Mood disorders like anxiety and depression are very common and yet they are also very treatable. There are various treatment options available but in general I favour those that create a greater knowledge and sense of control over the whole process. Which is why CBT therapy is my favoured approach for helping people to have a good quality of life, it directly focuses on those profound elements that deliver meaningful life.

Meaning in life

Curiously it is not entirely clear if there is a particular type of thought that shortens your life. You might think catastrophic thoughts or worrying thoughts could potentially shorten you life as they create stress and spoil your present moment. However I am not at all sure the data supports this viewpoint. What does seem to be important is creating and maintaining a sense of meaning in life. It does not seem to matter how you do it but strive to find life a meaningful endeavour. The loss of meaning that accompanies depression is therefore problematic. And this is probably why depression can be a life shortening disorder.

Humans come into this life pre-programmed to find meaning in life. We seek it out and we create it from the things we see and do. If you find yourself without meaning in life then this is likely to be a consequence of some faulty thought processes and can be addressed and worked with. Depression treatment, especially in CBT therapy has powerful tools for doing this (for more information see The Mood Control System.

Excessive fearfulness always seen in anxiety problems can also be adequately treated by a comprehensive anxiety therapy (to start you off you’ll want to watch my film, What is anxiety? How does it affect you? below:

Psychological research has put a lot of resources into figuring out how to be happy and live a worthwhile life. Here are some of the things we know for sure.

Do work you find meaningful

(Bear in mind that no one ever lay on their deathbed and said ‘I wish I had worked harder’)

Make an effort to derive meaning and purpose from your work. If at all possible enjoy what you do, This usually follows from taking a sense of satisfaction from the work. However what it really means is to take a certain amount of responsibility for what you do. It is possible you work in a horrible job that you hate. But this is not conducive to a long and happy life. It is stressful and fills your days with time spent in an environment you dislike. Therefore change it. If necessary invest in yourself and your education or skills to enable to you do something you really find fulfilling. There are many careers in the world that people find engaging and life enhancing, or at the very least interesting and stimulating. These surely are the goals of a working life. But only you can take the necessary steps to ensure it happens. So be responsible for you working life.

A bit of my story

When I was a teenager I took my first job which was an apprenticeship, in a heavy industry. I really disliked the job but what I disliked even more was the sense that the management was responsible for everything and the worker was there to do as much as possible for as little as possible. This was a perspective that both disempowered the worker but also made it hard for people to develop their skills and expertise; although many did, but it made it hard to enjoy the process of being expert and knowledgeable. In essence I don’t think it matters too much what you do but make sure you gain some satisfaction and a sense of mastery from it.

Stay as fit as practical but don’t overdo it!

First things first. A lot of exercise can be bad for you!

I have spoken about studies in the past that have documented the beneficial effects of moderate exercise on longevity. The days of most of us doing manual jobs are gone and if you, like me sit down for most of the day then you like me have a problem. The trouble for me is that what we call exercise now is institutionalized. We use gyms and have workouts when perhaps what we need to do is to incorporate exercise into our daily lives. Walking as much as possible and using our muscles as much as we can within the environment in which we live. In the UK gardening is a great fair weather exercise and combines both movement and interest so it is fantastic.

Find things you can do that are interesting to you as opposed to simply being exercise. Surely if you can engage in a hobby activity that is also exercising then so much the better. The fact is that the alternative of not staying as fit as practical is you lose some of your longevity but as with all things in life moderation is the key. If you enjoy hard exercise like marathons then good for you. But if you’re concerned with the question, ‘how long will I live,’ they will not lengthen your life and may even cause you longer term problems.

Relationships are important

People usually say that the most important things in their lives are relationships with others. We are social animals and what we value is the quality of the time spent with people who mean something to us. If you think about what makes an experience meaningful to you it is likely to be the sense of emotion you get from it. A film that engages your emotions is much more easily remembered than one that does not. The same is true for relationships and the experiences we have when in relationships.

Relationships are the most meaningful processes we have and they enrich our lives. Of course they have to be decent relationships to do that. We don’t want massively stressful ones or ones that are burdensome to us. Therefore following the theme to taking responsibility for our lives see what you can you do today to make your relationship deeper and richer. And if you don’t have one put some effort in engaging another human being in a conversation that is meaningful (not just greetings and stock phrases.)

There is also one important relationship we must not overlook. It is the relationship you have with yourself. Many clients I have seen over the years have been very conflicted within themselves. They may hold two or more positions about what they think about themselves, the world and even their own future. They are both highly competent and yet very self critical causing a lot of anger and internal conflict. If you experience this it is often a precursor to symptoms of depression and anxiety but is entirely amenable to a comprehensive depression treatment or anxiety therapy such as CBT therapy so while it may feel impossible to resolve it’s actually very resolvable. 

Every day you can make choices that change the trajectory of your life’s journey for the better. This is empowering information but only if you take the choices that are presented almost every moment of every day. Taking more control of your life is simply about seeing what is already there and making informed choices rather than letting chance determine what happens next.

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CBT therapy helps dismantle borders

Did you know that you can use CBT therapy to dismantle borders? Let’s start at the beginning…

Keeping your borders up

Every border is porous to some degree. The border of North and South Korea is probably the most patrolled and guarded but even then people can move across it if they are willing to take the risk. There is a correlation between how closely borders are guarded and how motivated governments are to keep out ideas, goods and services. I often think that contamination with new ideas is the thing most feared by repressive governments.

We also have borders

Humans also have borders, although we often call them boundaries. Your skin is the first one encountered by germs, but even your skin is porous. It lets all sorts of things in and out but only those things that are sanctioned by your body as ‘not challenging’.

We also have psychological boundaries or borders. We actively seek to keep out ideas, information and knowledge that is incompatible with who we think we are. And the more challenging a piece of information is the more we seek to ban it from entry into our cognitive system.

Just think for a moment if we abolished our psychological borders for a while. What would happen? Well, we would be exposed to new ideas and knowledge. We could appraise this new information and judge it for validity and usefulness then we could reject it or accept it as required.

We would not place a blanket ban on new information but would exercise a careful evaluation based upon utility. Perhaps this exercise in evaluation may lead to changes in what we understand and how we do things.

This is not mere idle speculation. Every client seen in CBT therapy for a depression treatment or an anxiety therapy has a strong border patrol that actively seeks to hold the border; both keeping information in and rejecting new information. Struggling to keep things in to maintain the status quo takes a lot of effort particularly if what is trapped in is unpleasant, damaging and negative. You may wonder why anyone would put effort to keeping this kind of thing inside but that is the nature or borders. What is inside is not questioned and what is outside is rejected.

Learn how CBT therapy helps dismantle borders

After CBT therapy has started and the borders are slowly weakened and dismantled people always realise that their border guards did not need to be so tough, maybe not really needed after all.  The things kept in were illusions of safety and the things kept out were only normal reality and so no real threat at all.

When the border guards are largely made redundant the whole ecology of the body works more easily and the whole land is more at peace with itself.

Please watch my film below for a further explanation on why borders are so heavily guarded.

I made it on the border between Canada and the USA. If you can watch to the end you can see me fly over the frozen border between these countries (called The Thousand Islands) and see a small ice breaker as it ploughs between the lands.

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Alexithymia – Can you describe your emotions?

 

I recently went to North Canada where I carried out a bit of work with something called Alexithymia.

Alexithymia is basically an inability or difficulty in describing and understanding emotions.

I’d like to share more about this work with you in this video. Alternatively you can read the text below the film.

 

Transcript of the video

Hi, I’m standing here in the middle of a frozen lake in Canada. It’s a beautiful day. The sun is shining and it’s only about minus 10 so it’s a great day to be on the ice. I’m just going to go over to that island, sit down and tell you a little bit about why I’m making this film.

Well, I’ve come over to the island and I’ve found a nice little spot with some shade so that I’m able to film.

While I’m here in Northern Canada and one of the things I’m doing is a little bit of work with something called Alexithymia.

What is Alexithymia?

Alexithymia is basically an inability or difficulty in describing and understanding emotions. And it also has a certain, what you might call an externally oriented thinking style, in that it tends to be quite concrete thinking processes.

Often people with Alexithymia might be very successful because they’re very focused on tasks.  They’re very able to carry things through to completion and not get distracted by fantasy or wild imaginings.

The thing about Alexithymia, though, is that it’s a fairly stable personality trait, or so we believe, and therefore it’s going to continue.

Alexithymia

Symptoms

On one end we have Alexithymia which makes it difficult to recognise and describe emotions and on the other end we have excessive description and recognition of emotions. Someone at the other end of the spectrum would probably be highly anxious and they would recognise that they’re highly anxious and that makes it difficult to live.

Someone on the Alexithymic end has all of the physiology and all of the biological processes that go along with anxiety and stress etc but they don’t tend to recognise it so consequently they can’t do anything about it. Their body therefore experiences the hypertension, the elevated blood pressure, all of the stomach upset that goes with stress and anxiety. But they don’t recognise it as an emotional problem and consequently they interpret these emotional signals as a medical problem.

Tests and more tests

This means that they very often spend a lot of time pursuing their doctor and getting the doctor to do lots of medical and physical checks and that can, if you take it to the extreme, push doctors to do all sorts of weird surgical interventions. The thing is none of that is very useful because it’s not a medical problem, it’s a psychological problem.

Alexithymia is correlated with lots of other problems which are often considered to be quite mysterious by the medical professionals such as irritable bowel syndrome, fibromyalgia, migraine, headache and even depression.

Perceptions

So I’m here in Northern Canada and I don’t expect to see any bears or other wild animals creeping up on me but it’s always worth looking around from time to time to be sure because I’m in a completely different environment from my normal comfort zone which is my office in Reading.

The filters I would usually use to clean out every day experiences have been cleansed. The filters or the doors to my perception have been opened so now I’m seeing things that I wouldn’t normally see. I’m paying attention to things that I wouldn’t normally pay attention to.

The emotional experience of everyday life is like that. You get used to filtering out stuff and not paying attention to stuff. You get used to accepting whatever happens as being the norm.

What we need to do sometimes is just refresh those filters just to say, ‘Let me just pay attention to what’s actually happening in my life.’

Understanding your emotions

If you’re feeling not quite right and you have something that’s not quite right in your body or you have something that’s not quite right in the circumstances of your life then just try to refresh your filters and see if there’s anything that can be done to increase your vocabulary about the emotional experiences that you’re having.

Take the challenge

Let me offer a little challenge to you… 

Do you feel that you can adequately describe your emotional experiences to the people that are close to you so that they can adequately enough understand where you’re coming from so they can feel a sense of empathy?

If you can do that then you probably have a good vocabulary for your emotional world.

If you can’t do that or people complain that you don’t share enough of your emotional experiences then you might potentially have what we might think of as an inadequate vocabulary to describe your emotional experiences and that would be something that you need to rectify.

In the end you can only understand what you have language for. If you don’t have language for your emotional world then it’s hard for you to understand it. It’s hard for the people that are close to you to understand it, share it with you and help you process it.

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Increasing your vocabulary

So, I’m in a new place and I’m learning a new language. I’m learning about snow and snow showing and cross country skiing, and wild animals that walk around in the snow. I’m looking at tracks and learning the difference between a fox and a racoon. I’m learning a new language.

We always need to increase our vocabulary. That’s true of our emotional vocabulary. Stick with what you’ve got if it works but if it doesn’t work lets learn some new words to describe, understand and process our emotional world.

Thanks for taking the time to watch and listen. I’m Dr David Purves in Northern Canada on a frozen lake.

How can you increase your emotional vocabulary?

CBT therapy and Mood Control are excellent ways of helping you to develop the language of emotions.

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Learn more about why Mood Control could be the best treatment for depression and anxiety…

One of the aspects of Mood Control which I think marks it out as the best treatment for depression and anxiety is the Recovery Roadmap it helps you develop.  

Through this Roadmap, you will target your specific problems, and begin to recover from depression, anxiety disorders, panic attacks, and stress.

It encourages your daily recording of depression and anxiety scores, and in so doing, increases control over them.

It uses over 200 video films to show you in detail how to use the knowledge and skills to change your life through the best treatment for depression and anxiety.

It is not limited by a narrow knowledge focus on a specific problem. 

Psychological problems

Modern understanding of psychological problems shows very clearly that issues such as depression, stress, anxiety disorders, and panic attacks share commonalities of presentation that can be treated in similar ways. 

Therefore, when you apply the right techniques, it functions as a depression treatment and anxiety treatment at the same time.

Active Self Help is based on modern scientific understanding of how to treat mental health problems, and all of this knowledge and expertise is permanently available to you via the Mood Control membership portal.  

Philosophy of Active Self-Help

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The philosophy of active self-help is that progress happens when three things come together:

  1. First, you need to be motivated to start, and then encouraged to carry on with personal change.  You need to understand and accept where you are and desire progress towards your goals.  You need to have a working model of the origins of the problem and what keeps it in place despite your best efforts to defeat it.

  2. Second, you need to understand what you can do to change the problem. CBT therapy is your treatment base. There are very clear and very specific psychological processes that need to change to lift depression and anxiety problems. This links with step one where you will of gained a solid understanding of why you have the problem.

  3. Third, you need have tools and techniques to enable you to challenge and change the problem.  You need to have high quality materials that allow you to interact over longer periods with the solution and have strategies as you learn new life habits.  Real change takes time.  Active self-help brings these fundamental aspects of personal change together in a unique interactive manner.

Mood Control will lead you through the fundamentals of how to have good mood and be free of fear.  You will receive instruction that will remain relevant throughout your life.  Mood Control is an important and useful tool that you can use whenever you need to.  The principles of active self-help and Mood Control are your keys to a brighter future. Learn more about Mood Control

You can access the Mood Control CBT System for just $1 for four weeks. If at the end of the four weeks you decide to continue your subscription then all of the knowledge and experience that I have used to treat countless patients face-to-face will be yours for only $58 a month.

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Mood Control could be the best treatment for depression and anxiety that you’ll ever try

As you read every word of this page, you will discover why the breakthrough Mood Control CBT System might just be the best treatment for depression and anxiety that you’ve ever tried.Dr Purves teaches CBT

Imagine what it would be like to be able to experience life to the full again… feeling happy, relaxed, hopeful, energetic, even blissful.

These feelings can be a reality for you.

You probably know that depression and anxiety are wide-spread problems. Throughout my career as a psychologist and CBT therapist I’ve treated many patients, like you, suffering from depression and anxiety.

 

Fact. There are approximately 121,000,000 people suffering from depression throughout the world.

If you’re reading this page then you probably know what it feels like to be depressed or anxious. 

Burdened. Defeated. Despairing. Exhausted. Miserable. Negative.

  • When you’re depressed you can feel constantly tired and drained
  • When you’re depressed you can feel sad
  • When you’re depressed you can feel numb
  • When you’re depressed you can feel completely detached from the world 
  • When you’re depressed you can feel that everything is hopeless

Are any of these feelings familiar to you?  stress, attention options, stress busting, stress management, survival,

“If you know someone who’s depressed please resolve never to ask them why. Depression isn’t a straightforward response to a bad situation, depression just is, like the weather.”

Actor Stephen Fry, Depression Alliance

Anxiety can be just as debilitating.

  • When you’re anxious you can be consumed with feelings of dread
  • When you’re anxious you can find it impossible to concentrate
  • When you’re anxious you can feel jumpy and irritable

Anxiety can also manifest itself physically.

Before your anxiety was diagnosed you may have been to your doctor or the hospital more than once feeling unable to breathe, with a pounding heart, experiencing profuse sweating, dizziness, headaches, diarrhoea, insomnia, tremors or twitches.

Anxiety can affect anyone at anytime and its effects on your life can be devastating. 

 

“I was just kind of immobilized by it. I didn’t want to go to my friends’ houses or hang out with anybody and nobody really understood.”

Actress Emma Stone, Vogue Magazine, on panic attacks 

 

“I still do get terribly nervous, and that’s partly due to the fact I think too much and over-analyze things. I’ll start worrying about my parents or my dog, and I’ll picture him opening the window of my apartment and falling out, even though I can’t get that thing open myself.”

Actress Amanda Seyfried, Glamour Magazine, on panic attacks 

There are many different treatments available and I know that you’re looking for the best treatment for depression and anxiety so please read on…

Antidepressants are commonly prescribed but the bottom line is that depression is a psychological problem and therefore a medical solution is not always the best option.

It’s a fact that once you stop taking your antidepressant meds you will have a 60% chance of relapsing within two years.

That’s a scary thought, isn’t it.

BUT studies have proven that if you treat depression as a psychological problem then your chance of relapsing drops to around 30% within two years.

Now, let these numbers sink in for a minute…

… So how do you go about treating anxiety or depression as a psychological problem?

Cognitive Behavioural Therapy (CBT) is one way.

In fact I’d go so far as to say it’s the best treatment for depression and anxiety and I’ll shout it from the roof tops. I’ve given interviews to the media and talks all over the world about the benefits of this psychological treatment.

CBT therapy is a talking therapy that can help you challenge negative thoughts, feelings and behaviours. It’s a highly successful treatment for anxiety and depression. 

It’s been massively researched.

Where can you get CBT therapy?

There are dedicated CBT therapists but the problem is that demand far exceeds supply meaning you could have a long wait for an appointment.

If you decide to skip the queues and pay privately you’ll find that CBT therapist appointments can be expensive.

In the UK, for example, you can expect to pay £40-£100 per private session and in the USA CBT can typically cost more than $100 per session.

There is only one solution

The Mood Control CBT System

Imagine finding the best treatment for depression and anxiety. Imagine what it would be like if you could begin to overcome depression and anxiety cost effectively right now. 

“Mood control has really helped me see the bigger picture of why I behave in certain ways. But almost more importantly, as an online course, it offers manageable tools and tricks to help me change some of the faulty thinking I’ve fallen prey to. Overall Mood Control offers support, motivation and inspirational examples of how to move out of depression, anxiety and low mood, all of which is helping me move my life forward.”

With the Mood Control CBT System you can begin treatment right away.

Now listen closelyDepression Anxiety and cbt therapy

This sought-after membership program is a comprehensive CBT system that delivers the full personalised CBT therapy experience straight to you in your home via the internet on your personal Mood Control dashboard.

You don’t even have to change out of your pyjamas to begin your 13 week program of scheduled sessions which include relapse prevention. You just need to have access to a computer.

And that’s not all.

You’ll also gain immediate access to over 200 audio-visual resources and a wealth of downloadable material.

And each week you’ll be sent bonuses.

You’ll be in the very best hands with my revolutionary Mood Control CBT system.

I’ve already seen what this system has done for numerous patients. 

The results are staggering.

And I want to see you have the same results, too.Imagine being able to try out a product without any risk. Now it’s a reality!

“I have worked through all of Dr Purves’ excellent Mood Control sessions. I found the material extremely helpful. Time and again the practical explanations and suggestions would strike a real chord with me raising my mood and giving me insight and tools to use on an ongoing basis.”

You can access the Mood Control CBT System for just $1 for four weeks. Because what better way for me to prove that the Mood Control System really is as good as I say it is? What better way for you to decide if this is the best treatment for depression and anxiety that you’ve ever tried?

Picture yourself having all the power because you have four weeks to try out Mood Control without any risk.

If at the end of the four weeks you decide to continue your subscription then all of the knowledge and experience that I have used to treat countless patients face-to-face will be yours for only $58 a month.

That’s $58 for four therapy sessions and so much more. 

This amount is just a small fraction of the cost of face-to-face CBT therapy and you can start your sessions right now.

As you can see everything you need for your recovery is included in this complete set of CBT coaching sessions: 

Mood Control CBT Coaching Sessions
Session One – Getting Started
Session Two – External Causes
Session Three – Life Drivers
Session Four – Low Mood
Session Five – Bringing it Together
Session Six – Tolerating Uncertainty
Session Seven – Control
Session Eight – Increasing Confidence
Session Nine – Faulty Thinking
Session Ten – Attention Bias
Session Eleven – Negative Thinking
Session Twelve – Self Esteem
Session Thirteen – Relapse Prevention

New Bonus: Sign up before 31st May for the chance to win a 30 minute
Skype consultation with Dr Purves.

The Mood Control CBT System is the very largest CBT resource that exists on the internet. That’s right, the very largest! In addition to the coaching sessions you’ll have 24/7 access to over 200 audio-visual resources and will receive weekly bonuses.

If after subscribing you are not delighted with how Mood Control helps you to change your life, then simply let me know and receive a full 30 day refund… no questions asked. 

Envision being able to cancel your subscription for a full 30 day refund and still keeping all that you’ve learned!

You are ready to begin your recovery, aren’t you? Great, let’s move forward.

I WANT INSTANT ACCESS NOW!

  • Yes I’m ready to get 24 hours 7 days a week access to the Mood Control CBT System as soon as possible for only $1
  • I understand my satisfaction is 100% guaranteed with your no-questions-asked 30-day money back guarantee
  • Immediately after ordering the Mood Control CBT System, I understand that I will receive instant access to a password-protected site so I can access everything immediately
  • Once in the password-protected site I’ll be able to access all of the incredible CBT resources… including:
  • My CBT therapy coaching sessions which I can begin straightaway
  • Bonus materials which are key to my personal development including a free electronic copy of the incredible must-read classic Think and Grow Rich by Napoleon Hill
  • A gold mine of additional resources which will support my coaching sessions
  • A rich source of special features which will open up my mind to my true capabilities
  • The indispensible seven rules of Active Self Help
  • A dedicated area jammed with tools and advice to teach me exactly how I can stop worrying
  • I also understand my order will be processed on a totally secure server and once it is processed I will be able to access the Mood Control CBT System immediately
  • Finally I understand that if for any reason I am not completely satisfied and don’t feel that Mood Control is the best treatment for depression and anxiety I will receive a prompt 100% refund of the full purchase price

Take advantage of this special offer now and imagine minutes from now what you will be learning … 

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guarantee1

 

“Still Unsure? Did You Know That We’ve Made This Offer 100% Completely No-Risk For You,

Plus We Offer A Full 30-Day No-Questions-Asked Money Back Guarantee?”

 

You really don’t have to subscribe now but STOP and ask yourself where you will be in one week if you don’t try out the Mood Control System right now.

I know for a fact, 100% no questions about it, not even a second thought, that the Mood Control CBT System is powerful and that it works. 

But I understand that you might be skeptical. And I want to reassure you. I want you to be 100% happy with your subscription which is why if you feel it’s not for you I promise to refund your money under our 30 day money back guarantee, no questions asked.

Can the Mood Control CBT System really help you overcome your depression and anxiety?

Is Mood Control really the best treatment for depression and anxiety?

All the tools are there.

See for yourself. YOU be the judge.

You really have nothing to lose. I’m taking all the risk by offering such a bold guarantee.

I truly believe that the Mood Control CBT System will make such a huge difference to your life. See for yourself!

Remember, changing your life is a journey. I wish you a good journey.

I can’t wait to hear how you’re getting on.

Yours faithfully

Dr David Purves
Expert psychologist and CBT therapist

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How to change some part of your life… do it yourself depression and anxiety treatments

When considering do it yourself depression and anxiety treatments remember – Right Action Equals Right Outcome.

Challenging depression, stress and anxiety problems requires a vigilant determined attitude.

Change mechanisms

The problem, in any situation where you want to change something is that you need to find enough opportunities to exercise the change mechanisms.

Imagine you wanted to improve on any game, but let’s choose golf for the moment. If you want to improve, you have to get out there on the green and practice. Both in actual games, which are probably more pressured situations, and on the practice pitch. Moreover you have to practice all of the different shots you may use, such as a drive, a pitch or a put. It is further complicated by having to practice with all of the different clubs in your bag. This scenario can be expanded to include any skilled activity from learning to write as a child, through to driving a car or flying a plane.

Human relationships are are a further category where practice is likely to be important. Most people go through a series of girlfriends  and/or boyfriends before they find someone they can live with for the longer term.

Of course relationships do break down, often because people change but also the world changes us in many ways that are hard to see. If you are fortunate, and you approach the whole enterprise with a sense of adventure, you acquire the necessary practice in relationships when you are young and overall it does not cause too much trouble to you and your family.

Depression and low mood are very serious problems.

Active Self Help for Depression and Anxiety

With my Active Self Help for depression and anxiety approach the emphasis is that you have all of the resources to adequately treat and cure yourself, but you may not have the resourcefulness to do it.

Really you may not know what to do nor how to do it. This is where the vast quantity of opportunity that the world constantly throws at you plays its part.

You need opportunities to practice being different in the world to get really good at it.

Imagine if you would one of those old computer games where your cursor which looks like a small basket is at the bottom on the screen and bricks are constantly falling from the top of the screen. To be good at the game all you have to do is to catch as many bricks as you can with your basket cursor. Well I see opportunities for changing your life as those bricks.

Let me complicate the game a little more. The bricks are evil and you only destroy them by catching them. If you don’t catch them they go onto destroy your town, region and eventually your country then  they go onto destroy your town, region and eventually your country then the world.

You have to catch the bricks to survive!

Now let us change those bricks into negative thoughts.

Each negative thought that escapes capture destroys a little more of you, your life and eventually your world. There is now a sad part, but it is changeable. The world offers you, and always has, many many opportunities every day to catch those bricks and stop them destroying you.

Did you know you were even playing this game?

Who told you there even was a game anyway?

It is similar to the halting stop start series of relationships many people have before they settle down, if they do. Who helped you with that…cyour peers were equally confused and yes you may have been able to talk about some stuff with them but probably not the really deep stuff about how you felt about yourself.

I am prepared to bet that you kept that deep inside. Probably because you felt a real need to protect yourself from hurt. It seems incredibly that we managed at all. All stumbling around in a process that is largely hidden and silent, it is a good job that it was also fun at times.

You are in this game, whether you recognise it or not.

Try this exercise…

Every day negative self destructive thoughts flow in a constant stream to attack your mood and sense of security and safety. If you find that hard to believe, simply take one hour of your normal day and put a mark on a slip of paper every time you think or feel or say anything negative about yourself.

I have had clients do this exercise and while it is hard to keep focused for an hour it is do-able. What I have found is that people seem able to recognise an average of between 3 – 7 negative events in that hour; (let us decide on 4 average per hour) Of course you will only ever recognise the conscious events not those that slip under the radar of your awareness. If you think about the waking day as 16 hours that gives 64 bricks that go through each day. This yields 448 bricks for the entire week.

This month is 1,792 and the year is 21,504.

Now I hope you can see two things.

First, I hope you can see why these negative thought bricks destroy you, your life and your world.

Secondly, I hope you will see that the world also provides masses of opportunities to change your life for the better. Remember, it is only the bricks that get through that destroy you.

Those you catch are defeated. They are rendered useless.

Catch it… Challenge it… Change it

I have coined the term: Catch it …challenge it…change it

This is tool is one of the very useful do it yourself depression and anxiety treatments that you can use to deal with the bricks.

Every time you recognise a negative thought, catch it, challenge it for truth and accuracy (not how you feel, that is no guide at all) and change it. Make every negative thought account for itself. Every one you catch that you previously would have missed is a success.

Depression is what missing a lot of bricks brings you.

Catch the bricks and change things for the better.

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The warning signs of depression

The warning signs of depression

Reading based Psychologist Dr David Purves from Berkshire Psychology Service outlines the warning signs of depression. If you believe you struggle with low mood then please read this report. Depression is usually a treatable illness. The first thing to do is gather good information.

Depression is a word that covers a wide range of mental health problems but the main characteristic is a loss of good, positive feelings and an accompanying loss of interest or enjoyment in things, people and activities. Often the first people to see the warning signs of depression are those closest to the sufferer.

It may seem a paradox but there can be value and even comfort in knowing and naming a problem. If you know and name you also have access to the knowledge based that has accumulated on how to understand and treat that problem. And this is a necessary precursor to being able to move forward. Knowledge and an attitude of action towards the problem of low mood and depression is a very positive first step in starting to feel better. Let’s map the warning signs of depression onto a CBT understanding of low mood and depression.

Understanding the CBT understanding of depression

We will now develop the very important fact that thoughts, feelings and behaviors are linked in creating your low mood. Indeed, there is a constant interplay between your thoughts, feelings and behaviours.

If you think negative thoughts about yourself you will feel negative emotions.

And, if you feel low you will find more opportunities to undermine yourself creating even more negative thoughts.

This two way relationship always works in this way.

In addition, if you think negative thoughts about yourself and feel down you will do less of the things that previously helped sustain your good mood (behaviors). You will go out less, keep in touch with friends less and, get less pleasure from what you do try. Reducing your activity repertoire only depresses you further.

Despite having the warning signs of depression: How can I control my emotions?

It is very hard to directly control your emotions, sometimes you feel low and at other times you feel better.

It can be hard to know why your mood fluctuates as it does and finding these missing links takes time and effort.

Depression feel like the life is being squeezed from you.

Depression feel like the life is being squeezed from you.

It is very common for people with depressed mood to say, ‘I wake up and I do not know why I feel down’.

But, you may also not know that you can change how you feel.

Indeed, how you feel often has little to do with ‘who you are’ (your personal identity) and more to do with an habitual negative way of thinking that has somehow gotten out of control (balance).

It can be very hard to pull yourself out of a low mood simply by willing yourself to feel better.

But, research has shown that a very effective way of reversing low mood is to pay more attention to the thoughts that accompany the mood and to challenge them for accuracy.

Depression is like having a blue mood distort every experience you have.

Depression is like having a blue mood distort every experience you have.

What both clinical and research experience tells us, and what it is often possible to identify for yourself, is that the thoughts you have lead to the mood you experience.

What you really need to understand is that you cannot have good and positive thoughts yet feel down.

You always have thoughts that flow in the same direction as the mood you experience. While you cannot easily control your mood you can much more easily control your thoughts.

This is the principle of the cognitive aspect of cognitive behaviour therapy (CBT). If you control/manage your thoughts then you can much more easily control your mood.

Physical symptoms are often noteworthy warning signs of depression

Negative thoughts and feelings often give rise to troubling physical symptoms, such as those below.

  • feelings of stress
  • feelings of fear or dread
  • numbness (which means there are no feelings that you can recognize)
  • hunger
  • agitation
  • dullness
  • anger
  • sleepiness
  • anxiety
  • fear of people
  • fear of challenges
  • unexplained pain
  • irritable bowel
  • headaches

Physical symptoms can often seem unrelated to your negative thoughts or mood. You may find that you have an upset stomach or pain that seems to have no good reason for being there. Alternatively, if you have been injured the pain seems to be worse on some days and leads to you feeling hopeless and even helpless to combat it. You may find that you experience headaches that leave you unable to attempt any activity at all.

Whatever your experience of physical symptoms these are often linked to the way that you think about yourself and hence how you feel about yourself.

The bottom line is this:

When you think negative thoughts and feel low your body responds by being more troublesome!

The important point is this:

How your body reacts, how you feel, how you think and what you do are all interrelated.

When one is down they are all troublesome.

When one is up they are all more manageable. These big four aspects of your experience are all intimately connected and cannot be experienced separately.

Mike’s Story of depression

Mike had been feeling down about his work. He was behind in processing applications and he thought that his boss was now watching him for mistakes. These feelings made it harder for him to concentrate and do a good job. On Tuesday night, Mike had trouble going to sleep because he was worrying that

Stress at work is a common cause of depression

Stress at work is a common cause of depression

In the morning, Mike slept through his alarm clock and when his wife Julia questioned something he did he just lost it!

He shouted. She thought he was over-reacting. He then left the house without shaving or tidying himself up, he missed his breakfast; all day at work Mike felt out of sorts and conspicuous.

Stress at work is a common cause of depression

This case is not at all untypical of someone who is feeling strain from work or some other place, and that strain is expressed at home maybe towards someone who might not be responsible for causing it in the first place. Perhaps you’ve been there yourself?

You are sensitive to how other people treat you.

It is a social world where you interact with other people in differing situations.

While you are sensitive to the ways that other people treat you, you also interpret the world around you in line with the ways you think about yourself and how the world works.

It is obvious that the social environment, or context, in which you live directly impacts on how you think, feel and act.

This was clearly the case for Mike.

The context of his work stress was enough to make him feel uncertain and watched and spoil the quality of his home life. Later when Mike went to his regular therapy session, to help combat his depression, he was able to describe what he was thinking and feeling and how this affected his behaviour on Wednesday morning.

Mike said that his work had been much less enjoyable lately. A new boss had made things that he normally felt were easy, now quite stressful. This made him question a lot of things he previously took for granted.

Clearly, this was not a comfortable situation for Mike.

So on Wednesday morning, all of this was on his mind. All of the stress and strain that Mike’s job was taking on him made it difficult to sleep and left him feeling drained. This in turn lowered his resistance to further stressors, such as a last minute job at work, or an offhand comment from a colleague.

Your Thoughts can be depressive

What can you do if you think you have depression warning signs?

It is not always easy to identify the thoughts you have about things when you are actually doing them. It is much easier to look back on situations and identify them later. But if you try hard enough it is often possible to find some key negative thoughts that influence your mood and behaviour.

Mike could identify one thought that really increased his stress levels: “If I don’t get to work on time my boss will think I am a failure again.”

Your emotions are the direct experience of depression

Mike felt a complex set of emotions on Wednesday morning, but one feeling that he was able to identify was that he was irritated or maybe even angry at his wife for making him late (although she was not to blame).

He later recognized and felt sorry about his outburst.

Although, feeling guilty about this actually did not help Mike.

Your behaviours really affect depression

A combination of all of the above led Mike to act the way he did.

The cumulative effect of his job stress (context), his poor sleep and stressed state (physical sensations), the belief that his boss would think of him as a failure (thought), the outburst of anger (emotion), made him leave the house

Relationship problems are a common source of stress and even depression

Relationship problems are a common source of stress and even depression

unprepared (behaviour).

He may have felt a sense of righteous indignation when the front door slammed.Yet, for the rest of the day, unshaven, he felt conspicuous and worse than the day before.

His actions did not help to solve his perceived problem, in fact in his mind it just made it worse.

It is not hard to imagine how he would feel when he went back home again on Wednesday night!

Mapping the forces of depression

 

Depression is caused by the interaction of 5 processes.

Depression is caused by the interaction of 5 processes.

We can map out the forces that led to Mike acting as he did.

How it all interacts

We can think of physical sensations, thoughts, feelings, and behaviours as all interacting within the context of the environment. These factors are pictured above in the ‘Map of Forces’.

The important point to gain from this example is that for Mike’s all five of these factors interacted to lead to his self-defeating actions. They were all linked together.

A good personal relationship is a great way to fight low mood.

A good personal relationship is a great way to fight low mood.

It is usual to have one main factor with all of the others interacting with it in some way. So when one thing changes all others also change to accommodate it.

This has to happen because the whole system is connected.

This means that if Mike wanted to change some aspect of his life he would have some choice in deciding where to place his efforts and gain the change he wanted.

This is equally true for you!

Even if you have the warning signs of depression you can change any aspect of the five domains outlined above and then every other aspect must change in some way to react to the deliberate effort you have made.

So what’s the best treatment for depression?

The cognitive behaviour therapy method of treatment of depression generally focuses on three aspects of your experience that are more under your conscious control than the other two.

The things you have the most control over are:

The context of depression

You can change aspects of you work experience, your home experience, your relationship with a partner or with other members of your family.

Doing one thing differently affects everything else; remember this: subtle and small changes only need to be made at first.

Thoughts related to depression

You may not feel that you have much control over negative and self-defeating thoughts but you can learn to take much more conscious control over these.

The important point about negative thoughts is that they seem to occur automatically.

In CBT they are actually called automatic negative thoughts (ANTs) because they come to mind so readily. Actually, the ability of ANTs to pop into your mind increases dramatically as your mood gets lower. ANTs are usually personally negative and are always inaccurate. They are the worst possible interpretation of anything! Consequently, they are very good at being depressing.

The behaviour of depression

When you think about something you have done and you feel you failed at it, you are less likely to do that activity again. This makes sense and as a general rule is probably a good thing. It means that you tend to focus your efforts into areas where you may have more ability.When you feel low however, you have a tendency to misinterpret signals from the world around you.

You may feel bad about something you have not done, when actually everything is the same as it was previously.

To quote Mark Twain,I have suffered many misfortunes in my life, most of which did not happen.’

You generalise from specific examples to more general ones and feel defeated.
You see obstacles where previously you saw opportunities.
You feel overwhelmed (feeling), tell yourself that ‘it is too hard’ (thought) and do not bother to try (behaviour)!

One of the depression warning  signs and a very important and serious consequence of depression is that your activity level decreases.

Does this make you feel better or worse?

The answer is always worse!

As you decrease your level of activity the opportunities to interact with the world and to test the reality of your negative thoughts reduce. Hence the negative thoughts about yourself seem to gain in strength and validity. You actually behave as if you believed the negative things you think and say about yourself. Hence depression!

Conclusion

The three main areas where you can start to recognize and change the aspects of your experience that create low mood. Have been outlined. If the first instance it is hugely important to get an assessment by an expert. Thereafter there is a reliable and effective path out of depression. All you have to do is take the steps as they are explained and laid out for you.

Dr David Purves and Berkshire Psychology Service  provides a complete cognitive behavioral therapy treatment program. Dr Purves provides you with all the tools you need to help you create the life you want and to take more control over depression.

An anti-depressant tool to use now

Dr Purves recommends a self help exercise to fight negative thoughts

Dr Purves recommends a self help exercise to fight negative thoughts

Here is a tool that you can use to start the battle against the falsehoods your brain creates to depress your mood and spoil your experience of life. The most fundamental step in defeating depression is recognizing the negative thoughts themselves and then challenging them to account for their accuracy.

If you’ve identified with some of the depression warning signs. Start to overcome depression here:-

    1. Take a piece of A4 paper and at the top write the most damaging negative thought you have about yourself in black ink. This works well if it is the thought that really drags your mood down. Examples that are common are: I am a fraud, useless, odd, damaged, unlovable,  etc. Make sure there is only one thought here. If you have more than one thought that comes to mind put the others on different sheets of paper for later on.
    2. Now you need to rate how much you believe this thought, the best thing to do is to rate how true it feels to you at this very moment in time the scale is ‘0’ not at all true and ‘10’ as true as it can possibly be.
    3. Next use the rest of the paper to make a list of as many reasons as you can find that show the thought to be untrue and use a coloured pen for this. Examples might be: I have friends, I can complete tasks, I try hard, I do my best, I am not responsible for others, I can manage my money, I can listen to people, I can read a book, I can play, I can cook, I have been successful before, I passed my driving test (note: that examples do not have to be substantial they only have to disconfirm the negative thought).
    4. Use as much of the paper as you can, spread out, write things even if you don’t fully believe them. Use your imagination, allow yourself to go back in memory and find examples that disconfirm the negative thought. Things have not always been as they are now; remember the way things are when you feel better. Give yourself over to a flight of fancy, allow yourself to be liberated for a moment from the negative thought and create the alternatives to it. Really challenge the negative thought, find as many alternatives to it as you are able.
    5. After you have spent no less than 10 minutes challenging the negative thought re-rate how true it feels 0….10 once again. The rating of how true the thought feels is likely to changed and even gone down from the previous score. The less true something feels the less bothersome it is to you.

What you have demonstrated is that the way you think about something determines how you feel about it. Change the thought and you change the feeling. This is the key to using CBT therapy to change your life. It is not a trivial enterprise; it is one of the most important things you can do to ensure a good life. But it really works.

Contact Dr David Purves NOW

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