I'm Still Human: Understanding Depression With Kindness (Expanded Edition - 2021)

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n Adopt a passive attitude, i.e. don’t worry about the outcomeand repeatedly return your attention to the ‘mental device.’You may practice this for 10-15 minutes at least twice a day. It’svery helpful for relaxation – antidote for restlessness.• 2. Practice ‘Four Pleasant States Imagery’ and other audio guidedrelaxation exercises from the Mindful-Gym CD.http://tinyurl.com/4Pleasant• 3. Practice ‘Mindful Body Stretching.’https://youtu.be/o93rxliG-bYThis is very good for relaxing the muscles and relieving bodyaches. A body massage is also a good option.• 4. Physical exercise, (e.g. brisk walking, badminton), can help tolessen nervous energy. It also helps the brain to produceendorphins which helps to calm the mind and body.• 5. Express your worries and concerns that can generate restlessfeeling (either to someone or in your diary). Emotionalventilation will make you feel calmer. You can also pray or131
communicate with God or other divine beings for hope andstrength to move on with life.“God, please grant me the Serenityto accept the things that I cannot change,Courage to change the things that I can change,and the Wisdom to know the difference”- Serenity Prayer by Reinhold Niebuhr -• 6. If it’s severe, a low dose of benzodiazepine, e.g. xanax(alprazolam) for short-term can be very helpful. Discuss withyour psychiatrist. This should always be combined with theabove methods as excessive use of benzodiazepine can lead toaddiction.132
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I’M STILL HUMANUnderstanding Depr
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ReminderThis is a book on mental he
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come forward and seek help. In this
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ContentForewordDedicationPrefacePAR
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PART 4: Jasmine’s journey of reco
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forgive themselves and others by pr
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The book suggests that depression i
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PrefaceI wrote this book with Jasmi
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What is depression?Depression is a
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What depression is NOT!• It’s N
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6. Moving or speaking so slowly tha
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People who are depressed also often
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• More likely to appear in the fo
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Depression and suicideIf I had no s
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What should I do if I or somebodyha
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“I know that you’re going throu
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• Have psychosis, e.g. hear invis
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• Registered counselor: a person
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In government hospitals, you may be
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* Private psychiatric services in M
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3. Register yourself for the servic
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• 3. Share with them that there a
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consultation and medication fee in
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• 5. Help you to identify the fac
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Kindly be reminded:1. Be open and h
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What is the cause of depression?“
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Understanding the various R.T.M. fa
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When we are in a situation with sim
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The most commonly prescribed class
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sleep hygiene (page 128), contempla
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Come on,Follow me IN…45
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~ Introduction ~I’m an introvert
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~ Hopeless ~My life is like a withe
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~ Useless ~This is my healing diary
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~ Guilt ~Very often, I’m not a go
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~ Burden ~I always feel like a huge
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~ Weak ~One of the main reasons why
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~ Gloomy Evenings ~Generally, peopl
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~ Suicidal Thoughts ~Life is indeed
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~ Self-harm ~I know I’m not suppo
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~ My Struggle with Medicines ~No ma
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~ Electro-convulsive Therapy (ECT)
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~ Not My True Self ~“Trust me, Ja
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~ The Story of a Pothole ~This is a
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the pothole that had taught her man
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• Feelings of worthlessness or in
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flowers and fruits of happiness can
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~ Let’s Be Friends ~Dear Depressi
Page 98 and 99: I’m sure you will guide me toward
Page 100 and 101: I got to be honest and admit that m
Page 102 and 103: Come on,let’s follow me OUT…str
Page 104 and 105: Hello, welcome back from the realm
Page 106 and 107: relieved, when they discover that t
Page 108 and 109: Yes, they are indeed very strong. I
Page 110 and 111: • Remember that God is loving and
Page 112 and 113: minute and then asked his grandfath
Page 114 and 115: 5. COUNT YOUR BLESSINGS:Yeahoo, lif
Page 116 and 117: • Be grateful that you managed to
Page 118 and 119: Depression is associated with lack
Page 120 and 121: 8. RADIATE KIND THOUGHTS TO OTHERS:
Page 122 and 123: • “Depression is like a compass
Page 124 and 125: 12 ways to be kind to peoplewith de
Page 126 and 127: • 7. Don’t be over-protective.
Page 128 and 129: 111
Page 130 and 131: 4. False acceptance of illness. Som
Page 132 and 133: 20 FAQ’s during depression treatm
Page 134 and 135: methods (page 122). To some, it may
Page 136 and 137: If your psychiatrist is not helpful
Page 138 and 139: Before you stop your antidepressant
Page 140 and 141: 8. Are there any food restriction?I
Page 142 and 143: medication. This is usually due to
Page 144 and 145: sleep, constipation, bad-tempered).
Page 146 and 147: • 6. If you can’t sleep, don’
Page 150 and 151: 17. I’m very confused and indecis
Page 152 and 153: 18. How can I change my negative th
Page 154 and 155: 5DiscountingPositiveIgnoring the go
Page 156 and 157: I’MUSELESSI SEE, IT’S OK….I S
Page 158 and 159: Watch your thoughts, for they becom
Page 160 and 161: for sleep, increased libido, spendi
Page 162 and 163: Here are some ways to help us to fi
Page 164 and 165: What should I say to support a pers
Page 166 and 167: Say: It’s unfortunate that so man
Page 168 and 169: (8) You must be too free and thinki
Page 170 and 171: Forum for understanding depressionw
Page 172 and 173: Dr. Phang stressed that just like p
Page 174 and 175: further assessment. She was given q
Page 176 and 177: In short, kindness, friendship, lis
Page 178 and 179: It is so inspiring to see several m
Page 180 and 181: it tends automatically to ruminate
Page 182 and 183: ‘normal’ (part and parcel of li
Page 184 and 185: PART 4Jasmine’s Journeyof Recover
Page 186 and 187: 1. A Journey Of Recovery2. OMG - It
Page 188 and 189: OMG - It’s Never EasyThe journey
Page 190 and 191: It’s Scary - Panic Attacks!Due to
Page 192 and 193: Don't Delay - Seek Proper Treatment
Page 194 and 195: Trust Me -Medicine Is Very Importan
Page 196 and 197: Have I Recovered?On many occasions,
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Small Is Beautiful - Set Small Goal
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fight with the feelings but befrien
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It’s OK Not To Be OkayLow self-es
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Gyming The Mind & BodyI try to main
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Adjust: I adjust the way I perceive
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What I can I do now? Instead of was
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event's memories are still there bu
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Be Grateful To Be HappyLife with de
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Don’t Give Up, Be Hopey!The tips,
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After rain there’s a rainbow,Afte
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DONATIONThe publication of this boo
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About the authorDr. Phang Cheng Kar
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I'm Still Human: Understanding Depression With Kindness (Expanded Edition - 2021)

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