I sought PSYCHOTHERAPY treatment for the first time. I’ve had depression since I was 18 (I’m 27 now)
I wanna share yung first session action plan namin so y’all who can’t afford it yet can have a glimpse of it.
I am happy to meet you awhile ago. I hope I'll be able to help you. For this week, kindly accomplish the following:
First, we should attain good and quality sleep. The following is research-based activities and is suggested for healthy sleep.
1- Avoid taking caffeine, alcohol or doing any stimulating activities at least 3-4 hours before sleeping time.
2- Take note that our body slows down at night. Eating too close to bedtime makes it difficult to sleep. Better take your dinner 2-3 hours before going to bed.
3- Make your room and your bed a place to look forward to. Remove any distractions such as television, laptops, radio or any devices that can stimulate movement. Also, it is better to cover clocks inside the room to avoid clock-watching.
4- During the day, try to get exercise- the best time is during the morning and before dinner time.
5- Avoid lying down in bed during the day. Link your bed with sleep and not for other activities.
6- Still, if you cannot sleep within 20-30 minutes, get up and go to another darkened room and sit quietly.
7- If you lie awake in bed at night and cannot switch off your thoughts, allocate time during the evening for your "worry time:. Use this time to think about what happened during the day, make plans and possible solutions. Then acknowledge any thoughts and learn to "let them go"
8- Develop a routine that prepares you to sleep by hearing relaxing music, or do some meditation. Anything that can be gentle and calming.
Second, jot down your daily task. This will give us an overview of what are your regular activities. This would help you as well to gain a sense of control since you are establishing once again your routine and defuse feelings of overwhelming.
If you have questions, please let me know.
