Hope and Help for Depression

Nearly 17% of adults in the U.S. experience depression at some point in their life. It can affect feelings, thoughts, behaviors, relationships and physical health.

“Depression symptoms”include a sense of sadness or unhappiness, a lack of interest in things you used to enjoy, changes in appetite, difficulty concentrating, trouble sleeping, loss of energy, feelings of worthlessness, and may include thoughts of suicide.

Strategiesto help reduce depression thatyou may want to try:

1.Take a breath break. When you notice depression symptoms, try a relaxation breath. STOP, breathe and then decide on your next step.

2. When feeling blue, get ACTIVE!It is great for your body and mind. When we are active the brain releases feel good chemicals that can help decrease depression. Activities such as walking, swimming, running, gardening, biking, or house cleaningcan help you get the just 10 minutes of light physical activity needed each day to help reduce your depression.

3. Connect.When feeling depressed, it can be helpful to talkwith a friend or family member. Staying connected topeople who are positiveand supportive is always a good coping strategy.

4. Pleasant activities/hobbies. Increasing the number of fun, enjoyable, and meaningful activities or hobbies in your life can also help you feel less depressed.

Depression Thermometer
Color in the thermometer to the number (10=high, 0=none) that best describes how depressed you have been in the past week:

How do you feelin you’re your body, your thoughts and your moodwhen you’re at a…
0 =______
______
5 = ______
______
10 = ______
______ / 1-2-3
1 = STOP
2 = BREATHE
3 = ACT
Remember relaxation can occur in seconds – telling yourself to “STOP” and “BREATHE” can be a quick and effective way to reduce depression.
______
How to question depressed or unhelpful thinking
1. When you have a negative thought, try to ask yourself how you might see it another way.
2. Is my negative thought always true? How can I stick to the facts?
3. Are there strengths or positives in the situation that I am ignoring?
4. If my best friend or someone I loved had this thought, what would I tell them?
5. What are more helpful or realistic statements to replace the upsetting ones?

MY ACTION PLAN

Activity Breeds Activity!!

During the next seven days, I will:

______

Frequency: ______times a______

I will:
______

Frequency: ______times a______

I will:
______

Frequency: ______times a______

This is your ACTION PLAN, so set reasonable goals that you feelyou can accomplish!

How confident are you that you can follow through with your ACTION PLAN before your next visit?

1 2 3 4 5 6 7 8 9 10

Not at All Confident Very Confident

If you have questions, contact your Behavioral Health Consultant: ______Phone: (720) 553-2671

Next appointment:______

ActionPlan

Keep this Action Plan where you can refer to it.

Bring itto your follow-up appointments.

Coping With Depression