Your Depression Plan Understanding and Making A Plan for Depression 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 what sets your depression off, your response, and your avoidance patterns: What have you stopped doing due to depression? I don't go to activities (school, friends, etc) I stop picking up phone calls from friends and loved ones I don't exercise as much or at all I sleep I distract myself with something (social media, games, etc) Others Other ways of dealing with depressionHow else do you deal with your depression? 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. If you were happier, and free of depression, what would you like to do more of? Pick 2-3 things in each category. Get more active Get more active Walk around your neighborhood or park Do a physical activity Spend time outside Go for a jog Do a “7-minute work-out” Take a bike ride Use home exercise equipment Play with a pet Walk the dog Others Other ways to get activeOther ways to get active? Eat better Eat better Add more beans to your meals Add more fish to your meals Eat only at meal times Replace sugary drinks with water Drink water with every meal Drink water between every meal Others Other ways to eat betterOther ways to eat better? Sleep better Sleep better Stop eating three hours before bedtime Leave cell phone outside your bed room Remove screens and technological devices from your bedroom No screen-time for one hour before bed Avoid caffeine and alcohol before bed Make your bedroom cool, dark, and quiet Set the same wake-up time for every day (don’t sleep too late) Set a regular sleep time (go to bed on time) Turn your lights off before bed Others Other ways to sleep betterOther ways to sleep better? Better personal hygiene (e.g. showering, shaving) Better personal hygiene Start each day by showering and getting dressed Shave and getting dressed Others Other personal hygieneOther personal hygiene? Get more work done Get more work done 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 Others Other work to doOther work to do? Pick up new hobby Pick up new hobby Do an art project Pick up a new hobby Relearn a skill Read a new book Reread a book you read before, and loved Work on a puzzle Others Other new hobbiesOther new hobbies? Do a hobby I used to love Previously-loved hobbyPreviously-loved hobby? Connect with someone Connect with someone 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 to friend Eat out with friends/associates/family Others Other connectionsAny other connection-related activities? Yes Other activities* Other activities #2Any other activities you would like to do more of? Yes Other activities #2* Remaining activitiesAny other activities you would like to do more of? Yes Remaining activities*List all other activities that you would like to do. The following are the ways that you have dealt with depression: Making a Plan Since listening to our feelings when we are depressed is unhelpful, we need to Act First, and Feel Later. By doing so, we are able to learn from our experiences to challenge our beliefs. Here is a plan that you have selected to feel better: Now, let's make a plan to get more specific. Here is the plan that you have selected to feel better: Now, let's think about the frequency in which you wish to do them. How often would you like to do each activity listed above?The objective is to maximize our chances of doing these activities. If in doubt, start small. We recommend starting activities at a rate of 3x/week. Once/week Twice/week Three times/week Four times/week Five times/week Six times/week Daily Your Plan Frequency Great job scheduling your activities at a frequency that you feel are important enough, and are confident enough in achieving them. The following are the ways that you have dealt with depression: Here is a plan that you have selected to feel better: You selected your scheduled activities at the following frequency: We will revise this plan as often as needed. Download and edit your work in the fillable PDF below. You can send or print it out for your provider ahead of your visit. HiddenScreenshot File NameEdit the "Default Value" field on the "Advanced" tab. Download Worksheet Download Worksheet
