Laughing Again: A Survivors Guide to Healing Depression
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Support groups can help you feel less isolated and alone. They also provide invaluable information on how to cope with symptoms and work towards recovery.
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- The Depression Cure: The 6-Step Program to Beat Depression without Drugs!
- Laughing Again: A Survivor's Guide to Healing Depression by Roxanne Reneé.
Even if you intellectually understand that you're not to blame for the rape or sexual attack, you may still struggle with a sense of guilt or shame. These feelings can be present immediately following the assault or arise years after the attack. But as you acknowledge the truth of what happened, it will be easier to fully accept that you are not responsible. You did not bring the assault on yourself and you have nothing to be ashamed about.
You did the best you could under extreme circumstances.
If you could have stopped the assault, you would have. One of the most difficult things to deal with following an assault by someone you know is the violation of trust. Just remember that your attacker is the only one to blame. Your attacker is the one who should feel guilty and ashamed, not you. You were drunk or not cautious enough. Regardless of the circumstances, the only one who is responsible for the assault is the perpetrator. You did not ask for it or deserve what happened to you.
Assign responsibility where it belongs: When you go through something stressful, your body temporarily goes into "fight-or-flight" mode. When the threat has passed, your body calms down. But traumatic experiences such as rape can cause you nervous system to become stuck in a state of high alert. You're hyper sensitive to the smallest of stimuli. This is the case for many rape survivors.
Laughing Again: A Survivor's Guide to Healing Depression
Flashbacks, nightmares, and intrusive memories are extremely common, especially in the first few months following the assault. If you're nervous system remains "stuck" in the long-term and you develop post-traumatic stress disorder PTSD , they can last much longer. Symptoms, Treatment, and Self-Help. Try to anticipate and prepare for triggers. Common triggers include anniversary dates; people or places associated with the rape; and certain sights, sounds, or smells.
These clues include feeling tense, holding your breath, racing thoughts, shortness of breath, hot flashes, dizziness, and nausea. Take immediate steps to self-soothe. One of the quickest and most effective ways to calm anxiety and panic is to slow down your breathing. But if you find yourself losing touch with the present and feeling like the sexual assault is happening all over again, there are things you can do.
Accept and reassure yourself that this is a flashback, not reality. The traumatic event is over and you survived. Ground yourself in the present. Grounding techniques can help you direct your attention away from the flashback and back to your present environment. For example, try tapping or touching your arms or describing your actual environment and what you see when look around—name the place where you are, the current date, and 3 things you see when you look around.
Since your nervous system is in a hypersensitive state following a rape or assault, you may start doing things to numb yourself or avoid any associations with the trauma. When you shut down the unpleasant sensations, you also shut down your self-awareness and capacity for joy. You end up disconnected both emotionally and physically—existing, but not fully living.
Feeling physically shut down. You don't feel bodily sensations like you used to you might even have trouble differentiating between pleasure and pain. Feeling separate from your body or surroundings you may feel like you're watching yourself or the situation you're in, rather than participating in it. Using stimulants, risky activities, or physical pain to feel alive and counteract the empty feeling inside of you. Escaping through fantasies, daydreams, or excessive TV, video games, etc. Feeling detached from the world, the people in your life, and the activities you used to enjoy.
Feelings, while powerful, are not reality. The true danger to your physical and mental health comes from avoiding them. You can do this through the following techniques:. Rhythm can be very healing.
Laughing Again: A Survivor's Guide to Healing Depression by Roxanne Renee
It helps us relax and regain a sense of control over our bodies. Anything that combines rhythm and movement will work: Writers on Depression by Nell Casey. Hope in the Midst of Depression: Fast and John D. Killing the Black Dog: A Memoir of Depression by Les A. Depression For Dummies by Laura L. Smith PhD and Charles H. Healing Anxiety and Depression by Daniel G. Amen and Lisa C.
Tips for Healing after Sexual Assault
Telling Yourself the Truth: Overcoming Anxiety and Depression: Causes and Treatment, 2nd Edition by Aaron T. Beck and Brad A.
Breaking the Patterns of Depression by Michael D. Healing Depression the Mind-Body Way: Jane Yates and Sharon Morgillo Freeman. Dealing with Depression Naturally: Behavioral Activation for Depression: A Clinician's Guide by Christopher R. New Light on Depression: Biebel and Harold George Koenig. Straight Talk on Depression: The Mind-Body Mood Solution: Elliott PhD, Laura L. Smith PhD and Aaron T. Step on a Crack: Overcoming depression, a memoir by Jill Byrne. The Chemistry of Joy: Anderson and Joanne Anderson.
Mindfulness-Based Cognitive Therapy for Depression: Williams DPhil, John D. She simply states what she did and how it worked for her, then recommends reading other books to help. So, if you're looking for affirmation that you're not the only person out there suffering depression - you might get something out of this book. If you're highly religious in the Christian sense and suffer depression, you might get something out of this book.
If you suffer depression but have no need for spiritual connection, read The Depression Cure: Alyce rated it really liked it Dec 11, Amanda Lewis rated it it was amazing Dec 17, Lisa Gaynor rated it it was amazing Aug 25, Robert Reichert rated it it was amazing Oct 02, Leah Lambart rated it it was amazing Jun 25, Melissa A Efird rated it it was amazing Apr 08, Kristin Ridolfo Hoog rated it really liked it Jan 15, Kelly rated it really liked it Nov 05, Lori Lassinger rated it liked it May 06, Michelle marked it as to-read Aug 23, SeaShore added it Jun 05, Jacarrie Taylor marked it as to-read Feb 22, Anum marked it as to-read Apr 02, Morag Dean marked it as to-read Apr 30, Bethany added it Jul 12, Anna marked it as to-read Jul 12,