Depression Coach: Activity Planner Step 1 of 4 25% It is easy for us to get into a pattern of avoidance due to the discomfort that we experience from situations and being in the depression spiral. We avoid to extinguish the lousy feelings that we experience in the moment. While we feel better immediately, it is problematic in the long run. Now, let's identify your symptoms due to low mood, and what you would like to do: What physical symptoms of depression have you experienced? Significant weight loss when not dieting Significant weight gain Increase in appetite Decrease in appetite Difficulty falling asleep Increased desire to sleep Fatigue/loss of energy Other physical symptoms #1 Other physical symptoms #2 What emotional symptoms of depression have you experienced? Depressed mood most of the day, such as feeling sad, empty, or fearful Diminished interest or feeling no pleasure in all - or almost all - activities most of the day Feelings of worthlessness, or excessive or inappropriate guilt Difficulty making decisions, or trouble concentrating or thinking Recurrent thoughts of death or suicide, specific plan for suicide, or suicide attempt Emotional symptoms #1 Emotional symptoms #2 Your physical symptoms of depression are: Your emotional symptoms of depression are: What would you like to do more of? Pick 2-3 things in each category. You can also write in your own activities under the Other Items option available in each section. Healthy Habits Health Habits Physical Activities Walk around your neighborhood or park Do a physical activity for 30 minutes Spend time outside Go for a jog Take a bike ride Do a “7-minute work-out” Use home exercise equipment Walk the dog Play with a pet Eating Add more vegetables to your meals Add more fruit to your meals Drink water at each meal Replace sugary drinks with water Eat only at meal times Add more fish to your meals Add more beans to your meals Drink water between each meal Sleep Stop eating three hours before bedtime Turn your lights off before bed Set a regular sleep time (go to bed on time) Set the same wake-up time for every day (don’t sleep too late) Make your bedroom cool, dark, and quiet Avoid caffeine and alcohol three hours before bed No screen-time for one hour before bed Remove screens and technological devices from your bedroom Leave cell phone outside your bed room Medical Care Take your medication as prescribed Follow your doctor’s recommendations Other Health Habit #1 Other Health Habit #2 Mastery Activities Mastery Activities Work-related Write down the steps needed to complete a project (home or work-related) Make a list and complete daily household chores Complete a piece of homework that is easy Complete a piece of homework that you have been putting off Work on a needed home improvement project Sew or knit Hobbies Do a art project Pick up a hobby Relearn a skill Read a new book Reread a book you read before, and loved Work on a puzzle Daily activities Start each day by showering and getting dressed Shave / Put on makeup Brush your teeth Other Mastery Activity #1 Other Mastery Activity #2 Social Activities Social Activities Connections Call/video-call a friend Call/video-call a family member Play a game as a family Host a virtual game night with friends or family Do a group activity in person (e.g. board games, practicing a dance challenge) Go to a party, or host an event Visit friends or have friends visit Send an email/letter to friend Eat out with friends/associates/family Groups Go to a place of spirituality Join a sports team Join a club Join a dance class Join or start a book club Volunteer Help someone who is in need Go out of your way to doing something kind for someone Other Social Activity #1 Other Social Activity #2 Your physical symptoms of depression are: Your emotional symptoms of depression are: In the area of health habits, you picked: In the area of mastery activities, you picked: In the area of social activities, you picked: Great job picking out your desired activities! Now, let's make a SMART plan for your activities. Pick the first activity you would like to try. Which days do you want to do it? Select All Monday Tuesday Wednesday Thursday Friday Saturday Sunday For how long? Pick the second activity you would like to try. Which days? Select All Monday Tuesday Wednesday Thursday Friday Saturday Sunday For how long? Your physical symptoms of depression are: Your emotional symptoms of depression are: In the area of health habits, you picked: In the area of mastery activities, you picked: In the area of social activities, you picked: Your SMART plan for your activities is as follows: For , You plan to do it on for . For , You plan to do it on for . Great job making a plan! Now, we are ready to put it into practice with a schedule. Remember, a schedule should have the following items: 1) 8 hours of sleep 2) 3 meals and 2 snacks 3) Relaxation strategies 4) At least two hours' of productivity 5) Your SMART plans! Click here to access the time management sheet.