How Do You Create Emotional Change? By Jennifer Madore, LCSW and Jessica Peck-Lindsey, DAIH T


o work through depression, one must first recognize the signs: overwhelm- ing feelings of sadness, hopelessness,


irritability, fatigue, changes in appetite and loss of interest or pleasure in activities are some of the symptoms of depression. Stop for a moment and notice your emotions; rate their intensity. Can you identify mul- tiple emotions? Once you have noticed and rated your emotions begin to move from awareness into acceptance. Did you try to make sense of your emotions or attach judgment? If you did that’s completely normal. We are wired to place judgment; it helps to keep us safe and prepared. Though judgments serve a purpose, our automatic patterns of thinking can contribute to keep- ing us stuck in our pain and prevent us from being fully present in the moment.


Emotions are neither good or bad, right


or wrong. There may be times when accept- ing the sadness, anger or shame commonly associated with depression is helpful. Other times we may seek a break from a certain emotion and work to change it. Our bodies and minds are so closely connected that depression can result in physical pain.


By changing our bodies we can change our mood. A change in your facial expression generates a


change in your emotional state. A power stance can improve your confidence and raise self-esteem.


What is less known is that by changing our bodies we can change our mood. A change in your facial expression generates a change in your emotional state. A power stance can improve your confidence and raise self-esteem. When experiencing depression, our instinct is to conserve energy, withdraw, shrink away. Unfortunately, this behavior typically makes the problem worse and to work through the symptoms of depression we must work against these instincts. Being aware of the processes going on within us is the first step towards a more balanced way


of living. The depression tells us to climb in bed; instead try increasing activity. Physi- cal exercise, social interactions, exposure to sunlight, balanced nutrition and healthy sleep patterns are all protective factors for depression. If you are in pain and struggling to find joy reach out to someone, recovery is possible.


Creating Tranquility out of Chaos


A friend who works in mental health once said to me, “There are no depressed kindergarten teachers.” As questionable as it is to make a blanket statement on any subject, this observation has merit. Imagine spending one’s day surrounded by exu- berant little explorers whose “job” it is to play? In Chinese Medicine, we describe life in terms of yin and yang; yin being darkness, substance, and stillness, while its counterpart, yang is light, movement, and expansion. Children are wonderful bundles of yang; their energy constantly moving, wiggling, playing, and through tactile experiences, they expand their knowledge. Children, while engaged in play, regulate themselves. Play is an effective way for chil- dren to have an in-body sensory experience


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