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Moving Beyond Depression -- A Whole-Person Approach to Healing
by Gregory L. Jantz, Ph.D © 2003
(Shaw Books -- Waterbrook Press: Colorado Springs, CO) [178 pages]
[Answer 11 of 15 questions correctly to receive 8 hours of Continuing Education credit.]

 

Introduction: Not Just a Case of the Blues (p. 1-10)
1. Which of the following is a yellow (not red) indicator of possible depression?
a. a sense of being unappreciated by others.
b. recurring disturbances in sleep patterns for longer than two weeks, either difficulty in falling asleep and staying asleep or sleeping too much.
c. a significant change in appetite, lasting longer than two weeks, resulting in either marked weight loss (when not dieting) or weight gain.
d. feelings of worthlessness for more than two weeks.

Chapter 2: Emotional Equilibrium (p. 25-39)

2. Which is NOT true?
a. In order to counteract anger, fear, and guilt, you need to intentionally promote optimism, hope, and joy.
b. It is possible to “overwrite” negative messages with positive ones.
c. For every negative message there is a positive truth that will override the weight of despair.
d. Viktor Frankl, the author of Man’s Search for Meaning, concluded that what made some people live through the concentration camps while others did not was fate.

Chapter 3: The Pressures of Life (p. 40-47)

3. The “moving forward phrase” for Chapter 3 is
a. I am brave enough to understand my pain. I am strong enough to go beyond it.
b. Today I choose to focus on optimism, hope, and joy.
c. I choose to view life as fulfilling.
d. My life is worth a strong foundation of optimism, hope, and joy.

Chapter 4: Living Life on Purpose (p. 48-60)
4. Depression can occur when your activities are out of balance in which of the following ways?
a. You have too many activities.
b. You have too many draining activities.
c. You have too few activities.
d. all of the above.

5. In caring for her terminally ill mother, Julie was angry that none of her other family members were helping her. With the help of counseling, Julie learned that the other family members
a. were too preoccupied with their lives and were more than glad to let Julie assume this burden.
b. had been rebuffed in their efforts to help by Julie’s “savior complex.”
c. did not have as close a relationship with their mother as Julie did.
d. were actually incompetent and ineffective in previous attempts to help.

Chapter 5: Family Dynamics (p. 62-73)

6. The source of Kevin’s depression is
a. learned invisibility.
b. learned helplessness.
c. learned worthlessness.
d. learned impatience.

7. Which is TRUE about family dynamics?
a. Your family cannot be a source of depression if you did not have an abusive experience.
b. A child of alcoholic parents usually will not marry an alcoholic.
c. It is important to recall the good things you learned from your family and not just the negative things.
d. Most of us learn far more negative lessons from our families than good ones.

Chapter 6: Rebuilding Relationships (p. 74-85)

8. Withdrawing from a very negative person after warning them of their destructive patterns is an example of
a. abandonment.
b. boundaries.
c. unforgiveness.
d. guilt.

Chapter 7: Physical Causes of Depression (p. 86-111)

9. The author would AGREE with which statement?
a. People who have low serotonin levels should first investigate any physical causes of their depression before seeking medication and counseling.
b. Blood work and medical examinations are sufficient in identifying physical causes of depression.
c. Heredity is not a factor in depression. Just because your parent was depressed doesn’t mean you will be.
d. Caffeine cannot cause depression because it is a stimulant.

10. How can you know if you are allergic to a particular food?
a. Consult an orthomolecular psychiatrist.
b. Write down everything you eat and drink for 3 days, noting any change in moods and physical effects such as gas, bloating, diarrhea, or constipation.
c. Look for a food that you have eaten over and over, such as wheat or dairy products. After doing so, your body builds up an intolerance to it. Ironically, your body then intensely craves that food it is now allergic to.
d. all of the above.

Chapter 8: Replenishing the Body (p. 112-131)

11. Which is NOT healthy eating advice?
a. Stop eating before you feel full.
b. Eliminate all foods containing fat.
c. Eat more fruits and vegetables than breads.
d. Eat more breads than dairy products.

12. Syd Baumel, author of Dealing with Depression Naturally, says “Of all the nutrients, none fit the profile of ‘natural antidepressant’ as well as
a. Vitamin B6
b. amino acids
c. Folic Acid
d. Vitamin B12

13. The British Journal of Sports Medicine reported that _____ alleviated symptoms of depression more quickly than many pharmaceutical antidepressants.
a. weight lifting 3 times per week
b. jogging 3 times per week
c. walking 30 minutes each day
d. swimming 3 times per week

14. Which is NOT good advice?
a. Every day you should drink the number of ounces of water that is equal to half your body weight.
b. Don’t consume caffeine in the late afternoon or evening.
c. It is OK to stay up later on the weekends. Your sleep cycle will adjust accordingly.
d. Reduce the activity, noise, and light levels toward bedtime.

Chapter 9: Renewing Your Spiritual Connections (p. 132-144)

15. When the author says to replace negative self-talk with God-talk,he means
a. using Bible passages to combat wrong thinking.
b. imagining what God would say to you when you are discouraged.
c. acknowledging that your depression may actually be God’s will for you.
d. telling God you are angry at Him for allowing too many difficult circumstances in your life.

 

NOTES:

 
 


ANTI-DEPRESSANT NUTRITION
 

 


Amino Acids
Phenylalinine
Tyrosine
Taurine
 5-Hydroxytrptophan (5HTP)

Fatty Acids
GLA (Gamma-Linolenic)
ALA(Alpha-Linolenic)
EPA (Eicosapentaenoic)
 

Vitamins
Multi-Vitamin (easily absorbed)
Vitamin B1 (Thiamin)
Vitamin B3 (Niacin)
Vitamin B6 (Pyridoxine)
Folic Acid
Vitamin B12
Vitamin C
Choline
Magnesium
Calcium

 

 

Herbal Supplemants
St. John’s Wort
Ginko Biloba

 

 

 

POSSIBLE PHYSICAL CAUSES OF DEPRESSION

 


Hormonal Fluctuations

Puberty
Postpartum Depression
Premenstrual Syndrome
Menopausal Phases
Low Testosterone

Environmental Factors
Lead
Aluminum
Mercury
Copper
 Organic Solvents


Physiological Conditions

Hypoglycemia
Heart Disease
Anemia (iron-poor blood)
Apnea (sleep disorder)
Diabetes
Seasonal Affective Disorder (the winter blues)
Heredity
Dehydration
Endocrine Disorders (Hyopthryroidism)

Allergies and Sensitivities
Yeast (candida albicans)
Foods (wheat, dairy products, caffeine, refined sugar)
 




Self-Induced Substances
Alcohol
Tobacco
Birth Control Pills
Antihistamines
Caffeine
Antibiotics

Medications