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

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Gyming The Mind & BodyI try to maintain an exercise routine to keep my mind andbody healthy. My regular mind-body fitness plans consist ofmindfulness practice (body stretching and breathing), chanting,loving-kindness, and gratitude meditations. Occasionally, I will runon a track mill while enjoying inspirational movies or listening touplifting music. Regular exercise helps to increase dopamine,serotonin, and endorphin levels in the brain and body. Thesenatural feel-good brain chemicals are useful for enhancing feelingsof well-being. It's also helpful to do something meaningful orpassionate to us, such as gardening, keeping pets, playing music,making handicrafts, and doing voluntary service. Sometimes, it canbe tough to find things to do and hold the energy to accomplish anactivity. My experience tells me that we need to push ourselves andexperience some tension if we want to recover from depression.Try to 'just do it' even if we don't like it, for a better future.187
Accept, Adjust & Move OnNo matter how strong we are, we have our vulnerablemoments in life. It's easy to feel helpless and hopeless if we don'thave the skills to cope with obstacles. The 'AAM' (Accept, Adjust &Move On) is an indispensable tool for me to befriend depressionand strengthen resilience in my recovery journey.Accept: I recognize and acknowledge challenges connected to mydepression with kindness (e.g. soothe myself with mindful bodystretching and breathing). I try not to beat myself up whentriggered.188
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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
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I’m sure you will guide me toward
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I got to be honest and admit that m
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Come on,let’s follow me OUT…str
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Hello, welcome back from the realm
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relieved, when they discover that t
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Yes, they are indeed very strong. I
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• Remember that God is loving and
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minute and then asked his grandfath
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5. COUNT YOUR BLESSINGS:Yeahoo, lif
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• Be grateful that you managed to
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Depression is associated with lack
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8. RADIATE KIND THOUGHTS TO OTHERS:
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• “Depression is like a compass
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12 ways to be kind to peoplewith de
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• 7. Don’t be over-protective.
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111
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4. False acceptance of illness. Som
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20 FAQ’s during depression treatm
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methods (page 122). To some, it may
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If your psychiatrist is not helpful
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Before you stop your antidepressant
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8. Are there any food restriction?I
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medication. This is usually due to
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sleep, constipation, bad-tempered).
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• 6. If you can’t sleep, don’
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n Adopt a passive attitude, i.e. do
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17. I’m very confused and indecis
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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,
Page 198 and 199: Small Is Beautiful - Set Small Goal
Page 200 and 201: fight with the feelings but befrien
Page 202 and 203: It’s OK Not To Be OkayLow self-es
Page 206 and 207: Adjust: I adjust the way I perceive
Page 208 and 209: What I can I do now? Instead of was
Page 210 and 211: event's memories are still there bu
Page 212 and 213: Be Grateful To Be HappyLife with de
Page 214 and 215: Don’t Give Up, Be Hopey!The tips,
Page 216 and 217: After rain there’s a rainbow,Afte
Page 218 and 219: DONATIONThe publication of this boo
Page 220 and 221: 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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