Ask a Psychiatrist and Get Answers to Mental Health Questions ASAP
I believe I can help you with your concern
I am so sorry that you are having these depressive symptoms, I can imagine how distressing this must be for you
May I ask, what happened to cause these symptoms?
Well you described it as a culture shock, why did you state that initially?
Well it definitely sounds like you may have entered a depressive state, but the good news is that this can be cured effectively with the right therapeutic techniques to help you.
I would like to teach you some proven therapy techniques from Cognitive Behavioral Therapy (CBT), which is the most evidence based therapy to date that can treat this. CBT has a premise that your symptoms are caused by negative thoughts, so if we change your thought process to be more positive and objective as well, then your symptoms will lessen.
These feelings of not being happy, emotionally numb, confused, not motivated, etc... are all symptoms of a depressive disorder
So this link may help you, it contains a technique I use with patients called a thought record. It will help you keep track of any negative thoughts you have. You put the negative thought on paper, the emotion accompanying, the evidence to support it, and the evidence against it. Then I want you to come up with an alternative thought for the situation (more objective and plausible). This will help you change your way of thinking to be able to think more positive and not automatically go to a negative type of thinking.
In addition, these two worksheets are very good at helping lessen depressive symptoms. It can help you focus on the big picture and the objective/positive thoughts and outcomes.
Well those are actually negative thoughts right there, where you do not feel as strong as before
Well I want to give you a couple more forms to help you, but basically when ever you feel sad, emotionally numb, etc...you want to write down exactly what you are thinking and then you want to write down alternative thoughts that are more objective and positive and then focus on those. This will slowly and gradually re-train your brain to focus on a more objective thought process and your symptoms will lessen and you will feel better.
Now if you want a quicker fix, I can recommend medication, but I am not sure if you want those or not at this point
Also individuals with similar symptoms may have a poor coping mechanism, so this worksheet will help you develop a better coping strategy to manage your symptoms better.
Individuals with a depressive disorder also may have low self-confidence, so this technique will help you replace any self-critical thoughts that you may have with more positive self-beliefs.
Also this website has great CBT techniques that you can use whenever you like.
Well that is the thing about CBT, is that you want to avoid thinking about the past because you cannot change the past, so instead you want to focus on the "here and now" because that is moment you have control of
So the bad memories will effect you, but slowly you will learn (through these techniques) to not focus on them so much and then you will focus more on the present
Well I think you are very good at hiding being depressed inside from others, which is a common defense mechanism. The techniques will help you because if you get sad from a bad memory, I want you to focus on the alternative thought that it was in the past and that pain is gone now, and right now I am a much stronger and more confident person currently.
The negative thought is the past memory, acknowledge and label it as a negative thought, and then focus on the alternative thought
What does their behavior do that bothers you?
I can understand why that would bother you and make you feel uncomfortable. That would make anyone feel uncomfortable actually. Does this make you angry and frustrated, but because you have no reaction you keep it bottled up?
I think you were having an anger/stress reaction that caused your hand to shake. Well I would like to teach you this technique that can help you express your anger/frustration in a more assertive and appropriate manner, because if you hold it in it will fester and cause issues with your psychological health.
I am so sorry about your hand, that must have hurt
Because you did not release that anger and frustration it caused to still be angry with him and think about him.
This will take time to help you, but the techniques will be very effective for you
I think once you learn to understand your feelings and take control of them, your symptoms will lessen and you feel a lot better and also more confident in yourself again
Well filling them out is effective for you in re-training your brain. You can keep them if you wish, but the more you practice and use them, the more effective you will re-train your brain to a point where the objective thought process will become habitual and you will not need the forms anymore.
They are pretty self-explanatory and they are meant to be very easy for you to fill out. I use them with patients all the time, and the website I gave you too has a lot more techniques as well
I am confident that you will be able to use the worksheets effectively and that they will be able to help you a lot
Just remember that this is a gradual approach, and it will take time to be effective, but the more you use the forms, the faster this objective/positive thought process will become ingrained in your mind and your symptoms will lessen.
Usually around 2-3 months is when most patients start to feel better with these techniques and then another 6-9 months for the maximum benefits.
Good. Is there anything else I can assist you with?
You are taking a big step to help turn your life around for the better, and I wish you all the best with your future treatment and I hope these symptoms go away very soon for you. My goal is to provide you with excellent service, so if you ever have any further questions or concerns please do not hesitate to contact me at anytime. Before you sign off though, I would very much appreciate if you could rate my performance in helping you so that I can get credit for this question. Thank you very much
You can put "For DoctorZ only" before typing a question, but the best way to contact me in the future would be to use this link to my homepage and then write your question there.
those forms were helpful, i fill on a form everyday... :)