Your Playbook for Beating Depression: Essential Strategies for Managing and Living with Depression - Softcover

Mary Garrison (author) & Cliff Richey (author)

Softcover

ISBN 10: 1937559688 ISBN 13: 9781937559687

Publisher: New Chapter Press, 2017

Synopsis

Millions of people live with depression every day and it can have a devastating impact on one's life—but know you are not alone. Cliff Richey and Mary Garrison help readers understand, manage, and live with depression, offering a tool on the path to recovery. Combining Mary's clinical expertise and Cliff's lived experience, Your Playbook for Beating Depression will make readers the captain of their own team, as they learn about depression as a medical issue, gain insights into proven and effective treatments, and get the most out of life while living with depression.

About this title

About the Author

Cliff Richey was ranked the number one professional tennis player in the United States in 1970, the most valuable player of the victorious 1970 U.S. Davis Cup team, and has won 45 tournament titles over the span of a 26-year career. He currently plays on the celebrity golf tour and organises charity tournaments to raise mental health awareness. He lives in San Angelo, Texas.

Excerpt. İ Reprinted by permission. All rights reserved.

Your Playbook for Beating Depression

Essential Strategies for Managing and Living with Depression

By Mary Garrison, Cliff Richey

New Chapter Press

Copyright İ 2017 Cliff Richey and Mary Garrison
All rights reserved.

ISBN: 978-1-937559-68-7

Contents

About The Authors, 
From The Authors, 
Foreword - Dusty McCoy, 
Chapter 1 - Depression: A Bully And A Liar, 
Chapter 2 - Recovery: Drafting Your Team: Captain, Coach and Teammate, 
Chapter 3 - Treatment: The Ball Is In Your Court, 
Chapter 4 - Maintenance: Moves In Your Playbook, 
Chapter 5 - Acing It ... From Amateur To Champion!, 
Afterword, 
Acknowledgements, 
Appendix, 
Mental Health and Recovery Resources, 
References, 

CHAPTER 1

Depression: A Bully And A Liar

Bully: a blustering browbeating person; especially one habitually cruel to others who are weaker.

Liar: a person who tells lies.

-Merriam-Webster Dictionary (2015)

"Depression is a bully. A kid who picks on you when you're weak. But if you stand up to him, he'll back off pretty quick. Sometimes he'll put up a fight, but bullies are not strong men, necessarily. They aren't as rough and tumble as they want you to think. If you stand up to it, clinical depression will also back down."

— Cliff Richey, Acing Depression

A perspective from Cliff:

I am pretty opinionated on things I know from experience. I tell people all the time there are two things I know really well ... tennis and clinical depression. I have lived both of them and both are definitely a part of who I am. In my life, they have a relationship to one another.

My dad was a pro tennis player and my sister Nancy was as well. I followed their path and, at 12 years old, knew and wanted to be a successful pro tennis player. I knew from their example I had to work hard and give 100 percent to attain the needed skill. Skill is, and has been, the key word in my life and career. I want to win and be the last guy standing at the end of the tournament and skill would get me there. I discovered early on that it was fun to feel improvement and to feel your skills getting better the harder the work. You could easily say I was "hooked" on developing my skill.

From age 12 to 45, I had the success I dreamed of, I played junior tennis, the pro tour and the senior pro tour. In my 30-year career, I played 500 events all over the world and over 1,500 matches, becoming the best in each division I entered. Skill got me there.

I started drinking a few beers to relax and be "part of the locker room" at 17 or 18 years old. I also took some valium at times to help me sleep and cope with the challenge of jet lag. My skills were good. I was winning. I would have a few beers to celebrate and if the odd hours were a problem, I'd pop a valium to sleep better and all was well. It worked great until it didn't!

My best shot in tennis started to leave me. My backhand became a cracking shot and not the reliable stroke it had always been. I was 25 years old at the time, just about the average age for onset of clinical depression. That was 1972 and I played six more years on the world tour and it became a living hell. A beer to celebrate became beers to drown the pain. My sleep became more erratic and the valium intake increased so I could sleep better, so I thought. My skills kept slipping and my career was on the downward slope. I had clinical depression. I know that now but I did not know that then.

My grandfather had depression and that is probably the genetic link to me. I have learned that big losses and stressors in life can trigger clinical depression. For me at age 25, loss of my skill was catastrophic. There was a perfect storm ... I knew things were not right but I could not pinpoint what. It would be almost 25 years before I got diagnosed and into effective treatment.

Depression is a bully and a liar. Bully's come at you when you are in a weakened state and are vulnerable. Depression is a liar because it tries to make you feel that all hope is gone. My 'team' was made up of many players, my coaches, sparring partners, trainers and good doctors that helped me reach the top of pro tennis. You can build a team to compete and win in tennis and against the overwhelming foe of clinical depression. Let me tell you ... there is hope, there is recovery ... there is life beyond depression.

The term depression has shifted from a taboo word to a more mainstream, common, causal word with virtually everyone in this day and age familiar with it in some way. Many routinely use the term depression to describe feeling "blue," "sad" and "down" yet lack a true understanding of what depression really means. Depression IS a bully and a liar as the symptoms one experiences with the illness are confusing, misleading and incongruent with how we normally feel and want to understand the illness. Phrases such as "snap out of it" and "you're just sad" suggests that a person who is depressed has the ability to just take charge and change their mood and have control over the symptoms at their will – as if it is a choice to be depressed or not.

Depression has incredible strength and power that is misunderstood by many and intimidating for individuals' suffering from it to believe they can "get over it." Many would argue that we have come a long way in terms of our acceptance of the word depression as a way to define that we are down, having a bad day or just are not feeling right. We continue to lack a full and accurate understanding of depression as a clinical illness and the significant impact it has and leaves on individuals, families, friends and society as a whole.

Prevalence of Depression

Prevalence of mental illness as a whole is very common in the United States, "approximately one in five adults in the U.S., 43.7 million, or 18.6 percent, experiences mental illness in a given year," according to NAMI in 2016. Mental illness does not discriminate with regard to age, race, socioeconomic class or gender and leaves individuals who are diagnosed with mental illness a difficult path to navigate in life if they are not armed with a playbook to beat this very fierce opponent. Focusing specifically on depression, the numbers are also staggering in terms of who is affected. According to NAMI, "an estimated 16 million American adults - almost 7 percent of the population - had at least one major depressive episode last year." Similar to all mental health issues, individuals of all ages and backgrounds (socioeconomic, racial, and ethnic) may experience depression, yet research tells us that some groups of individuals are affected at higher rates than others. Specifically, "women are 70 percent more likely than men to experience depression, and young adults aged 18–25 are 60 percent more likely to have depression than people age 50 or older." Another powerful statistic from NAMI is that "depression is the leading cause of disability worldwide, and is a major contributor to the global burden of disease" resulting in critically high costs to individuals on multiple levels including emotionally, financially and relationally. Depression and many other mental illnesses are often left untreated leading to significant consequences for individuals, families and communities. According to NAMI mental health facts, almost 60 percent of adults and 50 percent of youth ages 8-15 did not receive mental health treatment in the previous year. According to National Institute of Health (NIH), depression causes a significant loss to employers due to lack of productivity. Further, NIH indicates that untreated mental illness results in losses to schools and overall educational systems due to children's inability to focus and get the necessary and appropriate supports. Lack of treatment also impacts individuals, families and peers leading to long term negative impact for all.

Depression is everywhere and my guess is if we are not ourselves dealing with depression, we know someone who is ... a family member, peer, friend, or co-worker. Mental illness is a public health issue that lacks appropriate attention due to the absence of education, stigma and fear. We MUST begin to take a stand and provide the advocacy, support and resources necessary to hit these staggering statistics head on and decrease the risk for all while offering options and hope to individuals diagnosed with mental illness. It is difficult for individuals to admit they have clinical depression due to the stigma our society places on mental illness.

Understanding mental illness from a physical illness perspective is imperative. The brain is a part of our body and we need to treat mental illness just as we need to treat physical illnesses. For some reason our society is willing to accept when individuals are diagnosed with the flu, diabetes, heart conditions and cancer, yet society is unwilling to equate a mental illness, such as clinical depression, to a physical illness. The World Health Organization (WHO) defines health as "a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity." Policy links mental and physical illness together but humans have created this false belief that mental illness is not part of our overall health, leading to lack of treatment as individuals often feel they have to figure out what is going on themselves instead of seeking treatment as they would for any physical illness such as cancer or diabetes.

Understanding Clinical Depression

To gain a comprehensive understanding of clinical depression, defining the term depression as well as the symptoms becomes crucial. Depression is defined by Mayo Clinic as "a mood disorder that causes a persistent feeling of sadness and loss of interest." Major Depressive Disorder is the most current and accurate diagnostic term from the Diagnostic and Statistical Manual (DSM) 5, the standard for classifications of mental disorders utilized by mental health professionals to diagnose mental illnesses.

Major Depressive Disorder is also commonly called major depression or clinical depression and the American Psychiatric Association (APA) states that it "is a medical illness that affects how you feel, think and behave causing persistent feelings of sadness and loss of interest in previously enjoyed activities." NAMI states that "depression is more than just feeling sad or going through a rough patch, it's a serious mental health condition that requires understanding, treatment and a good recovery plan." Lastly, the National Institute of Mental Health (NIMH) defines major depression as "severe symptoms that interfere with your ability to work, sleep, study, eat, and enjoy life. An episode can occur only once in a person's lifetime, but more often, a person has several episodes."

Symptoms of Depression

There are common symptoms that are often present with individuals experiencing depression. Although each person experiences symptoms in different ways, there are common symptoms that negatively impact one's ability to function in one's typical day-to-day routine. The National Collaborating Centre for Mental Health says that individuals may experience symptoms related to changes in sleep, appetite and movement, lack of concentration and interest, loss of energy, low self-esteem, hopelessness and overall physical body "aches and pains" with no clear cause.

The disease of depression is complex and difficult to truly understand the particular causes of the illness. Pinpointing one's cause for depression can be arduous as there is no one single cause. Harvard Health Publication states that "it's often said that depression results from a chemical imbalance, but that figure of speech doesn't capture how complex the disease is." Research suggests that depression doesn't spring from simply having too much or too little of certain brain chemicals. Depression can be activated by experiencing critical life events, illness or other risk areas, or it may appear spontaneously without association to these aspects. Research has identified several specific factors that do contribute to the cause of depression including traumatic experiences, genetic influences, life situations and environmental circumstances, brain structure, chemicals and hormones, various medical conditions as well as substance abuse may all be contributors to the cause of one's depression.

Diagnosing depression may be more difficult than one would expect. For a clinical diagnosis of Major Depressive Disorder (also known as major or clinical depression), professionals identify specific symptoms based on diagnostic criterion that persists for a specific duration of time. NAMI provides a quick reference for the criteria of Major Depression:

A person must have experienced a major depressive episode that has lasted longer than two weeks. The symptoms of a major depressive episode include:

• Loss of interest or loss of pleasure in all activities

• Change in appetite or weight

• Sleep disturbances

• Feeling agitated or feeling slowed down

• Fatigue

• Feelings of low self-worth, guilt or shortcomings

• Difficulty concentrating or making decisions

• Suicidal thoughts or intentions

You can go to NAMI.org to read more about symptoms and DSM 5 criteria for MajorDepressive Disorder. If you are experiencing any of these symptoms, it is suggested that you seek out medical care by either a primary care physician or better yet, a specialized physician who is knowledgeable about mental illness as soon as possible. Whether you "meet the criteria" for a clinical diagnosis of Major Depressive Disorder or not, you can learn more and receive treatment for your symptoms as you do not have to continue to live with these difficult symptoms. Treatment is available.

Why is a clinical diagnosis important for a person to have when they are facing depression. Just as with any physical illness, a mental illness is a medical condition and obtaining a clinical diagnosis for your mental illness will first and foremost provide you a foundation from which to start with a name and some answers for what you are experiencing. Often times, individuals find it hard to communicate how they are feeling and experience a lack of empathy and support from others as they are just told to "get over it." A clinical diagnosis provides one with the confirmation and validation that they are experiencing an illness just as if you had a physical illness; mental illness is equivalent to physical illness. Once you know "what you have" you can begin to talk about treatment options and learn how to manage your illness, understand the prognosis and identify the necessary treatment providers and specialists you will need to recruit for your team. Having a diagnosis is often difficult to hear, yet can bring comfort and direction regarding how one will need to proceed.

Suicide and Depression

Suicide is a significant concern for individuals with mental illness. According to NAMI, 90 percent of those who die by suicide experience a mental illness. Often the mental illness is undiagnosed or untreated. Experiencing mental illness is the top risk factor for suicide. Further, suicide is a risk factor for individuals with clinical (major) depression leaving many people at risk for harm. The severity of symptoms for some individuals experiencing depression contributes to a loss of hope and often leads to the emergence of suicidal thoughts and behaviors.

"I don't want to do this anymore."

"If I just disappeared, everyone would be better off."

"I'll relieve every one of the burden of me."

"I'm ready to die."

"I am going to kill myself."

Without a doubt, these words are difficult to hear, and maybe you've even had these thoughts. You wouldn't be alone. Suicidal thinking is a common side effect of the mental health diagnosis of depression. Unfortunately, far too many people in the United States have lost their battle to depression and have taken their lives by completing suicide, leaving loved ones behind with devastating effects.

Who's at risk? According to the National Institute of Mental Health, the risk factors for suicide include: depression, other mental disorders, substance abuse, a prior suicide attempt, family history of mental disorders or substance abuse, family history of suicide, family violence, having firearms in the home, incarceration and being exposed to the suicidal behavior of others. Further, the NIMH states that men are more likely to die by suicide than women, but women are more likely to attempt suicide. According to the American Foundation for Suicide Prevention (AFSP) seven out of ten suicides are by white males. Suicide is the 10leading cause of death, with more people dying by suicide than homicide. White males over 65 are most likely to die by suicide. Not surprisingly, men are less likely than women to seek mental health treatment. Why is this? Although much progress has been made in the area of changing the stigma of mental illness, the stigma still exists, and likely more so for men than women. Women tend to be more open to seeking treatment for health problems in general, and mental health problems seem to be included. Males are more prone to believing ideas such as "real men don't talk about their problems" and "if I seek mental health treatment, I'm weak." These kinds of beliefs will greatly help or hinder a person's willingness to reach out for help.

It is essential that you and your team know the warning signs of suicide and risk factors that are involved in order to provide support and protection for yourself, your family member or friend who is experiencing difficulties. Warning signs from the National Alliance on Mental Illness include:

(Continues...)

Excerpted from Your Playbook for Beating Depression by Mary Garrison, Cliff Richey. Copyright İ 2017 Cliff Richey and Mary Garrison. Excerpted by permission of New Chapter Press.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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Edition details

• Publisher: New Chapter Press
• Publication date: 2017
• Language: English
• ISBN 10: 1937559688
• ISBN 13: 9781937559687
• Binding: Paperback
• Number of pages: 200