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Coming Up From Depression
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Copeland, M.E. & McKay, M. (1992). The Depression Workbook Calif: New Harbinger Publications, Inc.
 ~~ Early warning signs for depression~~
There are no right or wrong answers and each person will experience different warning signs. This is just a check list for yourself.
Withdrawal
Inactivity
tire easily
excessive sleep
slow speech
premature awakening
poor appetite
irritability
poor ability to concentrate
confused
cry easily
despondent
self-destructive thoughts
inability to experience pleasure
unable to do what I normally do
insecurity
anxiety
agitation
sore shoulders and neck
low back pain
low libido
extreme grief-type emotions
overeating
eat junk foods
inability to show affection
void of emotions
everything seems disorganized
hair becomes wiry
my learning disabilities are more pronounced
eczema
see white spots
have trouble getting dressed
feelings of regret for past decisions
not wanting to do anything
inability to function
low energy level
talk little
insomnia
stay in bed for long periods
nausea
negative attitude
mind slows down
low self-esteem
lack of interest in everything
suicidal ideation, feel no one understands me
feel like giving up on life
boredom
fear
desire to be taken care of
ache all over
headache
trembling
senses shut down
paranoia
eat a lot of salty foods
craving for carbohydrates
easily frustrated
avoid people
feel clumsy & drop things
increased consumption of alcohol
skin problems. (p.52)
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~~Below is a list of activities to help you eliminate depression.~~
Rate each as:
1=have tried successfully; 2=should use more often;
3=would like to try.
Exercise
Sports (basketball, soccer, volleyball)
Long Walks
Yoga
Dancing
Reading
Listening to Music
Long, hot baths
Making Love
Gardening
Long Drives
Needlework
Woodworking
Working with clay, pottery
Drawing, painting
Journal Writing
Writing poetry
Writing letters
Canoeing
Horesback Riding
Shopping
Relaxing in a meditative natural setting
Day trips
Playing a musical instrument
Spending time with young children
Cleaning
Watching a funny movie
Watching TV
Watching videos, a movie, or a play
Buying something I've been wanting
Helping others (p.54)
What other activities have successfully helped you alleviate depression?
Rate each as:
1=have tried successfully; 2=should use more often;
3=would like to try.
Support:
* talking it out with an understanding person
* getting emotional support from a person I trust
* talking to a therapist or counselor
* peer counseling
* talking to people who validate my feelings
* spending time with good friends
* talking to staff at a crisis clinic or hotline
* arranging not to be alone
* reaching out to someone
* being held by someone I love
* going to a support group
* spending time with and taking responsibility for a pet (p.55)
Attitude:
* changing negative thought patterns to positive ones
* waiting it out
* staying active
* remembering that depression ends
* recalling good times
* being good to myself
* diverting my attention
* being gentle with myself
* refusing to feel guilty
* focusing on living one day at a time
* endorsing and affirming my efforts
* laughter (p.56)
Management:
* medication
* full-spectrum light
* spending time outside
* keeping busy
* eating a diet high in complex carbohydrates
* eliminating foods that worsen my depression
* resting
* forcing myself to get up in the morning
* forcing myself to go to work
* doing whatever I need to do to meet my needs
* maintaining a balance of rest and good times(p.57)
Spirituality:
* praying
* getting in touch with my spirituality
* meditating
* keeping up with a 12-step program(p.58)
~~Develop A Daily Plan~~
A person who is experiencing depression may spend a whole day or many days literally doing nothing. This inactivity and lack of accomplishment can deepen your depression and lower your self-esteem. If you accomplish anything, you may belittle it as "insignificant". (p. 57)
In everyone's life, there are some things you have to do - such as washing the dishes or vacuuming; and other things you really enjoy - such as going for a walk or listening to good music. When planning the day's schedule, it is important to include some things you "have to do" (so you come out with a sense of accomplishment) and some things you "enjoy doing" (to increse your good feelings about being alive).(p.58)
So how about setting up a daily plan. Please take note of your mood and record it on an 8 1/2 x 11" piece of paper. Record the date and your mood at the top of this date. Set up this plan by jotting down hourly increments and next to this head up 3 columns: Planned activity and Expections; Actual Activity; and How It Felt. Below you will find a sample daily plan that you can use to set up yours:
_____________________________________________________________
7-8 a.m. Get up, dress; sit and read a light novel
YES
Ok, but mornings are always hard
_____________________________________________________________
8-9 a.m. Eat a bowl of cereal, make bed, put up load of wash:
Skipped doing wash
OK
_____________________________________________________________
9-10 a.m. Take the dog for a walk:
YES
Difficult, but I did it
_____________________________________________________________
10-11 a.m. Sit on sun porch and read:
YES
Ok, fell asleep for 15 minutes
_____________________________________________________________
11-12noon Put wash in dryer; clean bathroom:
Put wash in washer; scrubbed sink & bath
Ok
_____________________________________________________________
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Psychoeducational Index
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