Copeland, M.E. & McKay, M. (1992). The Depression Workbook. Calif: New Harbinger Publications, Inc.
All people need at least five good friends or supports they can call on when they need someone to talk to - people who can count on your when they need a friend as well. Family members and partners are also candidates for your support network. Choose people whom you love and trust. They should be people who can:
* Empathize with you, be able to say, "I understand what you are going through," and "I can see that this is a really difficult thime for you."
* Affirm your individuality and your strengths; treat you with love, humor, and honesty; validate and ecnourage your dreams.
* Play with you - sing, dance, join you in whatever fun activity you both enjoy!
* Be open-minded, let you describe how you are, what you feel, and what you want.
* Accept your ups and downs without being judgmental, who can help you as well as ask for your help.
* Work with you as you decide on your next best step, and support you as you carry through.
List five people on whom you can count in these ways
1. ______________________________
2. ______________________________
3. ______________________________
4. ______________________________
5. ______________________________
This is a very hard exercise for many people. When they realize that they have no one, or only one or two people, it makes them feel very bad and increases their feelings of loneliness and isolation. If this is your reaction, don't give up. There is a lot you can do to change the situation. Changing this situation is very important to your wellness.
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~~Ways To Building and Keeping A Strong Support System~~
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* Work with a counselor on development of appropriate social skills
* Use peer counseling techniques to work on the development of appropriate social skills and to build close relationships with other people
* Become an active member of a support group for people with mood disorders
* Participate in community activites and special interest groups
* Do volunteer work
* Be mutually supportive
* Keep in touch with friends and acquaintances
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~~Belonging to a Support Group~~
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Support groups are helpful to people in many ways. It is healing to be with people who have similar problems - people who understand. It helps you feel that you are not alone. Communication is easy among such people. A group can help you appreciate how fortunate you are, that things are not as bleak as they seem; that there is hope; that others with similar problems are doing well.
A support group can also provide information and eduation on mood disorders, and is a great place to get tips from others on how they handle problems associated with mood swings.(p.131)
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~~What Happens At Support Group Meetings~~
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* Sharing of people's problems and experiences- mutual counseling, advice, and support
* Pertinent educational speakers and programs
* Referral to appropriate services and resources
* Sharing of activities, such as crafts, games, field trips, cooking, and watching videos
* Lobbying for services to benefit people with mood disorders(p.132)
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~~How To Locate A Support Group~~
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* Call the local mental health help line (listed in the front of your phone book under "Guide to Services, Health and Mental Health," or under "Mental Health Services" in the yellow pages)
* Contact your local or state Alliance for the Mentally Ill
* Contact other mental health organizations and services in your community
* Call local mental health facilities (inpatient hospital units will often have affiliated outpatient support groups)
* Check the community calendar listings of support groups in local daily and weekly newspapers
* Check the community calendar listings of support groups on the radio and local public television stations
* Ask your health care providers
* Ask other people who have mood disorders (p.135)
Which of the follow negative interactions with family members apply to you and your family?
* was or became a dysfunctional family
* they think it's all in my head
* disruption
* tension, stress
* estrangement
* anxiety
* denial
* lack of trust
* financially draining
* emotionally draining
* embarrassment
* confusion
* loss of hope
* patronizing attitudes
* lack of understanding
* everyone is affected by the stigma
* turmoil
* exclusion
* loss
* fear
* anger
* overprotection
* physically draining
* unpleasantness
* worry
* grief
* they're tired of me
* divorce
* they feel helpless
* I'm devalued by family members
* caused depression in other family members
* family members refuse to learn about manic depression or take part in my treatment(p.145-6)
Which of the following positive influences apply to you and your relationship with your family?
* encouragement
* concern
* availability
* family members educated themselves about the problem
* monitoring
* financial support
* calling, writing, visiting
* understanding
* listening
* love
* tolerance
* attention
* education, advice, and counsel
* protection
* living space
* activities(p.147-8)
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