EXERCISES TO HELP UNDERSTAND YOUR DEPRESSION AND YOUR SELF

Exercise #1: I Am and How to Find Me

Remember Hookah the Smoking Caterpillar in Alice in Wonderland, who asks while blowing smoke rings, "O, R, U?" (Who are you?) This is the ultimate question that only you can answer. So, who are you? Try this exercise:

Step 1:
Take 5 index cards and write on each one. "I am" and then fill in the blank with a statement of who you are, i.e., I am a girl. I am a student. I am a good friend. I am depressed.

Step 2:
Number the back of each card 1 thru 5 in terms of its importance to you. For example if being a good friend is the top priority then put a "1" on the back of that card and if being depressed is number "5" then I put that on the back and so forth in between.

Step 3:
Turn the cards over with the numbers showing on top, placing your number "1" card on the bottom and stack the others on top in order ending with number "5" facing up on top of the pile.

Step 4:
Turn over card number "5" and ask yourself the following question:

"What if I am not this girl/this guy?"

Notice your response and how that feels. Continue to turn over the next card and ask yourself the same question until you have gone through all of the cards, ending with number "1." Sit for a few moments and notice how it feels to NOT be those things you identify yourself with.

Step 5:
Finally, ask yourself this: "If I am not these things, then who am I?" What is there? Do not look for answers by trying to figure it out; just see what comes up for you.

Step 6:
Invite back those parts of yourself that you choose to bring back and discard the ones you don't. What do you notice about this? What did you discover?

As you can see, there was a part of you, the "I AM," or the observer who was still there beyond all the things that you identified with, let go of and invited back in.

There is an ancient Hindu Sanskrit teaching that goes, "I AM that - that I AM." The "I AM" is that observer, the awareness or consciousness beyond our thoughts, emotions and our stories.

Exercise #2: Finding My Guiding Star

Everyone has one - you do too. It's the way to your true self. Here's a way to help find it.

Think of a single moment in your life where you felt fully alive. It could be anything; whatever pops in your mind is perfect. Now, close your eyes and feel that moment. If other thoughts or feelings come up, just notice them and go back to your "alive" feeling, That feeling is your North Star, a guide that can help you find your way to your true self, deeper happiness and peace.

Step 1. Breathe
Focus on your breath. When stray thoughts come into your head, just notice them and go back to putting your attention on your breath.

Step 2: Observe
Observe your thoughts. Good, bad or neutral, give them their due, then let them go. Over time, you'll find them getting more and more positive. Eventually, in this space and time it will become "safe" to give your bad thoughts permission, and your good thoughts room to grow.

Step 3: Choose
Make a choice and connect to something bigger than your self (your essence, Higher Power, the Universe, whatever you want to call it.) The more you try, the easier it gets. Part of you may tell you it can't be done, and your "inner demons" may try to drag you down. But as you feel that, tap into your higher power. It is always there for you in the consciousness that is beyond the thoughts.

Step 4: Connect
Remember you are not alone. There are many others who have had similar experiences as you. Find a mentor, teacher, coach or guide to support you on your journey. There is power in numbers and it is important to have people around you that you trust who can help point the way and remind you of who you are...and are not.

Step 5: Be grateful
No kidding, this really works. Even (or especially) when in pain, find something to be grateful for.

Step 6: Chill
Give yourself a break. Really. It's hard sometimes, especially when everything seems to be going wrong and you think things will never get better. You will have bad days, and maybe you've struggled most of your life, but try to remember to go back to #1 and breathe...just breathe.