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Happiness, Depression and Self-Concept

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Happiness, Depression and Self-Concept 1 Chapter 6: Happiness, Depression and Self-Concept Overview o Life history and gender factors in depression o Signs of depression Happiness o What is meant by happiness? o How do we become happy? o The interaction of happiness and depression o Martin Seligman’s Thesis on Happiness o Forces affecting happiness and depression o Suggestions for increasing happiness o Life circumstances in happiness o Promising routes to happiness Theories about the causes of depression o The result of losses o Genetic-physiological-chemical factors o Poor social skills o Helplessness and hopelessness o How do you explain things? o Negative views o Irrational ideas o Unreasonable thinking and faulty conclusions o Self-critical withdrawal o Anger turned inward § A fairy tale--Sooty Sarah... o Guilt o Unmet dependency o Impossible goals or no goals o Shame o Lacking self-control o Summary of the causes of depression; How to use these theories Sad times of our lives-- o Death o Thoughts of suicide? § Understanding suicide § Barriers to getting treatment § Rate of suicide by special groups § Predicting suicide is hard § Warning signs 2 § Prevention and treatment (cautions about drugs) § Intensive individual psychotherapy § Useful information o Self-Injury § Injury or suicide? § Stopping self- injury (books and sites) o Loss of a relationship: divorce, breaking up, estranged from parent o Loneliness § Reducing loneliness o Loss of status: failure and disappointment o Low self-concept: feeling inferior o The unhappy perfectionist and worrier o Guilt and regret § What to do about destructive guilt o Shame § Reducing shame o Boredom, apathy, and tiredness Methods for coping with depression... o Dealing with Anti- depressants o Behavioral Methods--self-observation, outcome analysis, self-evaluation, use rewards, change environment, observe payoffs, atone, get support... o Emotions-- Level II: Emotions (see chapter 12)relaxation, desensitization, express feelings o Skills--develop social skills, assertiveness, communication skills o Cognitive--build self-esteem, learn to be optimistic, attribution re-training, determinism, support groups o Unconscious--insight by reading, find underlying emotions o Final advice and suggested sources of information Overview We have all been sad. We have lost loves, dreams, pride, hopes, faith and on and on. Even periods of serious depression, like Abe Lincoln's, are not rare events. About 15% of us have been so depressed that it would have been wise to seek professional help (Wilcoxon, Schrader, & Nelson, 1976). But only one third of depressed people seek treatment (and they wait an average of 258 days to do so). Nevertheless, one third of all people seeing a psychiatrist are depressed. Depression is the first or second most frequent reason why people are admitted to the psychiatric wards in general hospitals (NIMH, 1971). A Presidential Commission on Mental Health estimated that 1 out of 5 of us (about 1 in 10 for males and 1 in 4 for females), will suffer from depression sometime in our lives. That is 20% in an 3 affluent country--the happiest country on earth; what about the poor countries? Women are twice as likely as men to be depressed; men get upset over jobs, women over relationships; married people in "not very happy relationships" are more likely to be sad than unmarried and divorced people. We will discuss these statistics later. Depression is not only fairly common, it can be very serious. Like Abe Lincoln as a young man, the misery can be so constant, so great, and seem so seemingly endless that one wants to die--to escape the pain. In the U.S. one person every minute attempts suicide; one person every 24 minutes succeeds. There are more suicides than murders. Even among teenagers, it is third only to accidents and homicides. Almost 500,000 teenagers attempt suicide each year, not counting suicides disguised as "accidents" (McCoy, 1982). Suicide is so sad because it is a permanent, desperate solution to a temporary problem. What a loss to the world if Lincoln had killed himself. What a blow to each family in which an unnecessary death occurs. My interest here is not so much with serious, disabling or suicidal depression, usually called Clinical or Major Depression. Indeed, if sadness is disrupting your work and schooling--and you are thinking of ending it all--seek professional help immediately; you need more than self-help; run no risk with your life. This "common cold of mental disorders" hospitalizes 250,000 a year, the most extreme cases. The "common cold" slows down many more of us and makes us gloomy. This chapter focuses on these less serious forms of depression: sadness, disappointment, loneliness, self-criticism, low self-concepts, guilt, shame, boredom, tiredness, lack of interests, lack of meaning in life, etc. Most of us are or will be somewhat depressed or disappointed and could use self-help. Overall, depression costs the country more in treatment and lost work than heart disease. Are some people just naturally happy? It sometimes seems like it. Were they just born with the hard wiring that makes them happy, cheerful, active, social, and optimistic? Maybe. It might have been an inherited family trait but happiness happens in other ways apparently. For instance, in many cases happy people are different from anyone else in the family; indeed, some had an unpleasant, neglectful, abusive family which they had trouble understanding but learned to tolerate. We don’t know all the ways to become happy yet. Some chronically happy people are referred to by some doctors as having hyperthymia, similar to but the opposite of dysthymia (chronic, mild depression). See Richard Freiman’s 2002 article in the New York Times (http://query.nytimes.com/gst/fullpage.html?sec=health&res=940DE3 D8143FF932A05751C1A9649C8B63). Maybe some people just have more serotonin in their brains. Well, that sounds simple but it appears more complex than that because antidepressants increase serotonin within days but it takes weeks to reduce the depression. Research has also shown that giving an 4 antidepressant, such as Paxil, to normal people, who are not depressed, does not increase their happiness (it did reportedly reduce their anger slightly and increase their sociability). In addition, it is common knowledge that certain illegal drugs, such as Cocaine and Ecstasy, quickly produce euphoria (these drugs, like Paxil, presumably do this by increasing serotonin and dopamine), but the positive emotions soon fade and then depression and/or apathy rapidly increases. If you have a cheery disposition, count your blessings. Let’s look more closely at our limited knowledge about happiness. There is a long-running controversy about the cause of depression (which means no one knows): some say our personal history or experiences (psychology) cause depression, others say brain chemistry causes depression. Both psychology and drugs relieve depression in some cases, so the treatment doesn't clarify the causes. My guess is that psychological factors play a role in almost all depressions and physiological (chemical) factors are significant causal factors in some depressions, especially the very severe cases. Like several other human disorders, there is evidence that unhappiness runs in some families. Studies estimate that 15% to 40% of the risk of major depression results from genetic factors. Your genes may have predisposed you to be at a certain point on the happiness- depression scale, just as other genes may have predisposed you to be at a certain weight. But, most psychologists believe you can influence your weight and your mood; genes don't have perfect control. Yet, David Lykken and Auke Tellegen at the University of Minnesota suggest that we really don't have much control over happiness, pointing out that the thrill of a promotion or winning the lottery fades away in 3 to 6 months and you go back to your set point. Moreover, some of their studies have reported that happiness does not tend to be highly related, in our country, to education, income, success, type of job, or marital status. So, maybe the genes do seriously influence our happiness, but what are the possibilities of controlling our sadness? I don't doubt that genes have some influence over your level of happiness. But, I also believe (hope?) that ways of seeking joy, being optimistic, tolerating losses, etc. are learnable skills. Some experts argue that your happiness is more under your control than your depression is. Interesting possibility but I don't think we know that much about mood control yet. In the case of both happiness and sadness, self-control will take wisdom, planning, and effort. You surely have to pursue happiness; it takes mindfulness and skills or knowledge. What this chapter offers In this chapter, after briefly discussing happiness, we will first consider the signs of depression: How do we recognize it? Of course, each of us feels and acts differently when depressed. There are many 5 ways to become depressed; thus, we will consider several explanations of sadness (see index above). Since sadness may occur in many circumstances and arise via several psychological processes, we will also consider how depression develops in several common situations: during death or loss of a loved one, when alone, when feeling low self-esteem, when pessimistic, when having suicidal thoughts, when experiencing guilt and shame, when feeling bored, tired, or without interests, and when there are no obvious causes. Each depressive situation and each psychological dynamic may require its own unique solution. After gaining some understanding of depression, self-help approaches will be discussed by levels: 1. Behavior--increase pleasant activities, more rest and exercise, thought stopping and reduction of worries, atoning for wrong- doing, and others, 2. Emotions--desensitization of sadness to specific situations and memories, venting anger and sadness, elation or relaxation training, etc., 3.
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