TRIGGER WARNING. This blog supports all survivors of PTSD. You can share your stories here. The ask box is always open, feel free to talk to me about anything. I'm here to help. Let's get better together.
I keep saying I'm coming back here for good but life keeps getting in the way. I just started my senior year of college, I'm trying to get A's in all my classes, I work four nights a week, my concussion medicine ended a few days ago and I'm still getting headaches, and I just found out that the ex I ran away from followed me to my new apartment. It's been hectic and honestly, I don't think my anxiety meds are high enough for this. I love you all. I'll be back as soon as I can. <3 fawn
This is bullshit. On mobile, can't put under a spoiler right now.
College is fucking me over left and right. It’s not my fault I was attacked, it’s not my fault I have PTSD, it’s not my fault I had to transfer schools due to this shit and now have 150/120 credit hours, most of which are stupid bullshit courses I had to take at my last college.
Now I might not get financial aid because it’s taking me so long to finish? It’s not because I’m partying my ass off and having a grand old time!
I am so anxious that it’s unreal. I’ve been on hold with financial aid for 20 minutes. No one can answer any of the questions I have. Even if I do get financial aid, my GPA is so low from my mental breakdown and also those stupid religious classes that I’ll never make it into graduate school. My credit is destroyed by my family and I have no one to co-sign for me. I will be stuck in my waitressing job for the rest of my life.
This fucking shit never ends, I just drag it around like a ball and fucking chain. Life enjoys pushing me to the ground, helping me up onto my knees, and then kicking me right in the face.
This is a transcription of Moodjuice’s “Depression: Moodjuice Self-Help Guide.” All credit goes to the site and the author(s). Very long and informative read.
Depression: Moodjuice Self Help Guide
[there is a side profile drawing of a person who appears to be male seated on a chair. the background looks like light blue watercolor. above the drawing there is a black title that reads, “depression.” a black subtitle beneath this reads, “moodjuice self-help guide.” under the drawing, there is small text that reads, “learn more about depression and skills to cope with it.”]
Self Help for Depression
Do you find that your mood is low for large periods of the day and you generally feel 'down in the dumps'?
Has your motivation to do things you previously enjoyed decreased?
Do you often feel weepy or irritable?
Do you feel that things are getting on top of you?
Do you find that your confidence is low and you generally have a poor opinion of yourself?
If the answer to any of these questions is 'yes,' you may be experiencing symptoms of depression and you may find this workbook helpful.
This workbook aims to help you to:
Recognise whether you may be experiencing symptoms of depression.
Understand what depression is, what causes it and what keeps it going.
Find ways to understand, manage or overcome your depression.
Do I have symptoms of depression?
If you experience symptoms of depression or low moods it is likely that you will recognise many of the feelings, physical symptoms, thoughts and behaviour patterns described below.
Please tick the boxes which regularly apply to you.
[there is a square with a drawing of a theater mask inside. there is a black line separating the two sides of the face. one half of the face is smiling, the other half is frowning. next to this, there is a bolded title that reads, “feelings.” blank boxes sit to the right of each option.]
[there is a square with a drawing of a stationary stick person inside. next to this, there is a bolded title that reads, “physical symptoms.” blank boxes sit to the right of each option.]
Physical Symptoms
Poor concentration □
Poor memory □
Increase or decrease in appetite □
Lethargic/lacking in energy □
Sleeping too much or too little □
[there is a square with a drawing of a thought bubble inside. next to this, there is a bolded title that reads, “thoughts.” blank boxes sit to the right of each option.]
Thoughts
No-one likes me □
I'm a waste of space □
I'm no good □
Things will never change □
I'm a failure/I'm going to fail □
I can't be bothered □
It's not worth going on □
[there is a square with a drawing of a stick person who appears to be moving. next to this, there is a bolded title that reads, “behaviour patterns.” blank boxes sit to the right of each option.]
Behaviour Patterns
Spending more and more time alone □
Staying in bed longer than usual □
Keeping to yourself □
Stopped doing the things you enjoy □
If you have ticked a number of these boxes it is possible that you experience symptoms of low mood or depression. However don't be alarmed, this is a common problem that can be overcome. By following the steps in this workbook, you may be able to learn how to improve your situation.
What is depression?
Everyone feels 'low,' 'down in the dumps,' 'blue,' or like they 'can't be bothered' from time to time. Depression is essentially a more extreme form of this. For example, depression tends to describe when these feelings last for most of the day, over an extended period of time. When depressed, people also find that their motivation is low, their appetite is reduced, their sleeping patterns are disrupted and their concentration and memory are poor. Other typical experiences include feeling irritable, weepy and lonely.
People who are low or depressed normally have a critical way of thinking about:
Themselves:
I'm boring
I'm Ugly
I'm a failure
Others:
No-one likes me
Everyone is better than me
The future:
Things will never get better
What's the point?
People's behaviour patterns also typically change if they low or depressed. For example, they tend to spend a lot of their time indoors (often in bed) and don't socialise or do as much as they used to.
[there is a drawing of a person with shoulder-length hair with their hands over their face.]
What causes depression?
Life Events: We can feel depressed for a variety of reasons. However often depression can follow difficult experiences (such as a bereavement, being bullied or the end of a relationship). It is normal to feel low during such times and often these feelings pass naturally with time, but unfortunately sometimes they stick around for longer and become problematic. On the other hand, sometimes depression can seem like it comes 'out of the blue' for no particular reason at all.
Thinking Styles: One theory suggests that the way we interpret, or think about things, can lead us to feel depressed. This is because how we think affects our emotions. For example, if you walked past a friend in the town centre and they ignored you, it would be easy to think this was because you've upset them, or that they dislike you. Of course having such thoughts would naturally cause you to feel upset and bring you down. On the other hand, if you instead thought; "perhaps they were daydreaming and didn't notice me," you would likely feel better about yourself. When we are depressed, we commonly think about situations in an overly negative manner (as described above) and this has a negative impact on our mood.
Behavioural Explanations: Another popular theory is that depression can occur because we stop doing many of the things we used to enjoy (such as socialising with friends and participating in our hobbies). This often means we have little to look forward to which can make our lives seem boring and meaningless. Instead when we are depressed we tend to spend most of our time alone or sitting in front of the TV and this can become very unrewarding and unsatisfying.
Biological Reasons: It has also been shown that depression can have familial ties. For example, if someone in your immediate family has experienced depression, there is an increased chance that you will develop similar feelings. It is therefore thought that our genetic make up plays a role.In reality it is likely that a combination of all these factors play a role in people becoming depressed or low. However, in some ways it is less important to know what causes depression and more important to know what stops us moving past it.
What keeps our depression going?
When people are depressed, they often have a negative way of looking at themselves, the world and their futures. Some believe that people's tendency to think in this negative fashion is one of the important factors in ensuring their depression continues. It clouds the way they interpret situations and helps ensure they continue to have a negative outlook on life.
Furthermore when people feel depressed or low, they often stop being as active as normal, and spend less time socialising or engaging in their hobbies. This means that they have less pleasure in their lives and little to look forward to on a day to day basis, which too can keep them feeling low. Furthermore, when they are inactive, it normally leads to them feeling even more lethargic, which makes it even more difficult to escape this trap and a vicious cycle occurs.
Similarly, people who are depressed or low, often spend a lot of time lying in bed or sitting around watching TV. Often this leads to people feeling as though they have wasted their day and have achieved very little which makes them feel even worse. It also leaves them with plenty of time to beat themselves up or worry about their problems, which of course also makes them feel worse.
When looking more closely at what stops us overcoming our depression, it becomes clear that our behaviour, thoughts, feelings and physical sensations all interact and combine to keep our depression going. See the diagram below:
[the diagram has four round-cornered boxes situated in a north, south, east, west fashion. the north box is labeled, “feelings,” the east box is labeled, “physical symptoms,” the south box is labeled, “behaviours,” and the west box is labeled, “thoughts.” dark grey double-ended arrows point from one box to the next. there are also double-ended arrows on the inside pointing from the “feelings” box to the “behaviours” box and from the “thoughts” box to the “physical symptoms” box. the boxes have words inside.
“feelings”
“down
weepy
bored”
“physical symptoms”
“lethargic
tired
irritable”
“behaviours”
“spend time alone
avoid social contact
stay in bed”
“thoughts”
“i’ve wasted my day
things will never change
i’m a failure
no-one likes me”
[beneath this, there is a blank version of the same diagram. there is a bolded title above it that reads, “understanding your problem.”]
Understanding Your Problem
Try to fill in something of your own experience. You may begin to understand your difficulties a little better. Particularly what patterns may exist and how things interact.
How can I overcome my depression?
Fortunately, there are a number of strategies that we can use to overcome depression and low moods. These include:
Learning how to challenge your unhelpful thoughts and see things in a more realistic light.
Learning strategies that can help you become more active and make good use of your time.
Improving your problem solving skills.
Learning ways to help you notice your qualities and achievements.
When going through this booklet it can sometimes be more helpful to try out the ideas above one at a time, rather and trying to learn them all at once. However simply take things at your own pace.
[there is a drawing of a person who appears to be female. this person is wearing a headband and writing on a sheet of paper.]
Challenging unhelpful thoughts
The way that we think about things has an impact on our mood. Many of these thoughts occur outside of our control, and can be negative or unhelpful. It is therefore important to remember that they are just thoughts, without any real basis, and are not necessarily facts. Even though we may believe a lot of our unhelpful thoughts when we are depressed, it is good to remember that they should be questioned as they are often based on wrong assumptions.
The following section will help you begin to recognise if you are thinking about things in an unhelpful or unrealistic way, and discuss how you can start to make changes to this. By doing so, you can learn to see things in a more realistic light which can help to improve your mood. You might have unhelpful thoughts about all kinds of things. Here are some examples:
Yourself:
I'm boring
I'm ugly
I'm a failure
Others:
No-one likes me
People are out to get me
Everyone is better than me
The world:
Life is unfair
The world is a horrible place
The future:
Things will never get better
What's the point of continuing
I'm destined to fail
[there is a drawing of a person with short dark hair holding a cup of some warm beverage. the person’s eyes are closed.]
It is clear to see how this kind of thinking might bring your mood and confidence levels down. Do you ever think in any of the ways outlined above? Fill in your examples below:
You might find it difficult to identify an unhelpful thought. Try thinking about a time when your mood changed. Consider what was running through your mind at that time.
First you need to be able to recognise an unhelpful thought. Then you can challenge it. Being aware of the common patterns that unhelpful thoughts follow can help you to recognise when you have them. Here are some of the common patterns that our unhelpful thoughts follow:
Predicting the Future: When we are depressed, it is common for us to spend a lot of time thinking about the future and predicting what could go wrong, rather than just letting things be. In the end most of our predictions don't happen and we have wasted time and energy being worried and upset about them. For example:
You have an exam and spend the week before predicting you will fail, despite all your hard work studying and your previous good grades.
Mind Reading: This means that you make assumptions about others' beliefs without having any real evidence to support them. For example:
My boss thinks I'm stupid.
People think I'm weird.
Such ways of thinking can soon lower our mood and self-esteem.
Catastrophising: People commonly 'catastrophise' when they are feeling low, which basically means that they often blow things out of proportion. For example:
They assume that something that has happened is far worse than it really is (e.g. that their friend is going to dislike them because they cancelled a night out).
They may think that something terrible is going to happen in the future, when, in reality, there is very little evidence to support it (e.g. I'm going to get into serious trouble for calling in sick).
Taking Things Personally: When people are feeling low, they often take things to heart. For example:
Because one of your workmates seem quiet, you assume that it is down to something you said. Instead, in all likelihood, they are probably just having a bad day and will be back to their usual self tomorrow.
Should Statements: People often imagine how they would like things to be or how they 'should be' rather than accepting how things really are. For example:
I should have more friends.
I should be more confident at parties.
Unfortunately when we do this, we are simply being critical of ourselves which brings us down. Instead it can sometimes help to accept that things can't always be perfect.
Over Generalising: Based on one isolated incident you assume that all others will follow a similar pattern in the future. Basically, you find it hard to see a negative event as a one off which can leave you feeling hopeless. For example:
After failing your driving test, you assume that you will fail everything else that you try in the future.
What If Statements: Have you ever wondered "what if" something bad happens? For example:
What if I go to a party and no-one talks to me?
What if I make no friends when I start my new job?
This type of thought can often make us avoid going places or doing things that we would like and enjoy which too can contribute to us feeling low.
Black and White Thinking: Often when feelin low, people see things as either black or white, there is no in between. For example:
They will only accept an A in maths as good, a B or anything lower is a complete failure.
This too can make people feel as though things are never good enough which can contribute to low mood.
Ignoring the Positives: Often people can ignore the positive aspects of life or situations, and instead focus on the negative elements. For example:
You focus on the one person who dislikes you and forget that you have many friends.
This style of thinking stops us feeling good about ourselves and lowers our confidence.
Labelling: People who are low often label themselves in negative ways. For example:
I'm no good.
I'm not worthy.
I'm a failure.
I'm boring.
It is easy to see how labelling yourself in such a way would lower your confidence and mood.
Do any of your unhelpful thoughts follow some of these patterns? Jot down any examples you can think of into the box below:
[there is a box with two columns. one is labeled “unhelpful thought,” while the other is labeled “category.” in the box in the “unhelpful thought” column, text in italics reads, “e.g. ‘i’m such a loser.’” in the other column, text in italics reads, “labelling.”]
We can learn techniques to challenge these unhelpful thoughts. This can help to improve your mood. The next part of this handout will discuss how we can go about challenging our unhelpful thoughts. You may come up with a more balanced thought that is accurate and based on evidence. How to challenge unhelpful thoughts:
Once you have recognised an unhelpful thought the next stage is to challenge it. To do this, you can ask yourself a serious of questions. See the example below:
Situation: My partner hasn’t called me after saying they would.
[downward facing arrow]
How you feel: Sad, empty and tearful.
Unhelpful thought: They’re getting fed up with me!
Challenges to an unhelpful thought
Now you can challenge your unhelpful thoughts by asking these questions.
Is there any evidence that contradicts this thought?
We were recently talking about moving in together one day.
We’ve been getting on really well lately.
Can you identify any of the patterns of unhelpful thinking described earlier?
I’m catastrophising. Based on their failure to call, I’m jumping to worst possible conclusion.
I’m also mind reading and ignoring the possibilities.
What would you say to a friend who had this thought in a similar situation?
I’d say - they’re probably just busy, stop stressing; they’ll no doubt call soon.
What are the costs and benefits of thinking in this way?
Costs: It’s really getting my down and I can’t concentrate on anything else. I’m also feeling sick with worry.
Benefits: I can’t really think of any.
Is there a proactive solution to this unhelpful thought?
I could give them a quick call to see how they’re getting on.
Is there another way of looking at this situation?
They’re probably just busy and will call soon.
Once you have asked yourself these questions, you should read through your answers. Try to come up with a more balanced or rational view. For example:
I’m sure there’ll be a good explanation as I don’t have any evidence that suggests they’re fed up with me.
Try to apply these questions to the unhelpful thoughts that you notice. It can help to improve your mood. You can use this technique to test your thoughts are realistic and balanced.
Thought Diary
Try to challenge your unhelpful thoughts using the table below.
[there is a chart with five columns. the first is labeled “situation,” the second is labeled “emotion(s)/how it makes you feel, the third is labeled “unhelpful thought(s),” the fourth is labeled “challenges to unhelpful thought(s)” with a subheading reading “use the questions listed below to help,” and the last is labeled “balanced thought(s)” with a subheading reading “can you think of a more balanced thought that would be more accurate?”
under the title “challenges to unhelpful thought(s),” there are questions that read as follows:
“is there any evidence that contradicts this thought?
can you identify any of the patterns of unhelpful thoughts described above?
what would you say to a friend who had this thought in a similar situation?
how will you feel about this in 6 months time?
what are the costs and benefits of thinking this way?
benefits:
costs:
is there another way of looking at this situation?”]
Making Good Use of Your Time
When we feel are depressed, our motivation to do things often decreases. You may find that you give up hobbies or activities that you previously enjoyed. Over time you might end up doing very little. This can lead you to feel even lower and a cycle can begin which is difficult to escape from.
By using a diary to plan your week in advance, you may be able to do more of the things you want to, in addition to the things that you have to do. This can really help to lift your mood. This section aims to give you advice that will help you to plan your weeks well.
[there is a drawing of a clock face that is sectioned like a pie chart with different actions written on the parts of the pie. clockwise, the actions are listed as follows: “food shop, walk dog, house work, relaxing, walk dog.”
When completing your diary, start by filling in all the activities that you have to do. For example, preparing meals, doing housework, attending appointments, etc. This will show you all the time that you have free. Then you can begin to plan other activities that you would like to do. Remember to pace yourself. Give yourself space to be busy or take time out to relax. You may find it helpful to plan in some time for:
Socializing - social contact often helps us feel better, even though you may not feel like it at times.
Hobbies and interests - this might be something you have enjoyed in the past, or a new project.
Exercise - this can improve your mood and general health. It doesn't need to be anything too energetic. Just going for a walk regularly can be a good option.
Bedtimes - try to plan regular and consistent bedtimes. Having a regular sleeping pattern can help improve your mood and energy levels.
Time for yourself - make time to relax and give yourself space between activities.
Some ideas have been provided in the box below that may help you get started. We all have different interests, so try to do things that you know will work for you. Fill in your ideas in the space provided:
[there are two columns labeled “suggestions” and “your ideas.” under suggestions, there are options:
“visit a friend
go to the cinema
do something active (take the dog for a walk; housework)
take part in a hobby or sport
treat yourself (e.g. buy something nice)
do something creative (e.g. draw; paint, etc.)
watch a movie
read a book
visit a relative.”]
Now try to complete a plan for a week. You don't have to fill in every space - this can be quite difficult. You could start by just adding in one or two new activities for each day.
Once you have filled in your diary, all you have to do is try to follow your plan each day. Don't worry if unexpected things come up and you cannot stick to it exactly. In fact, it is very unlikely that things will go exactly as you planned. It is also fine to be flexible and replace some activities with new ones. Leave out some tasks altogether if you don't have time for them. Try to be relaxed if this happens.
Activity Diary
Try to plan activities to fill your week. This can help you to make good use of your time.
[there are eight columns and ten rows. the columns are labeled with the days of the week beginning with monday. the rows are labeled with times of the day: “breakfast, morning, morning, lunch, afternoon, afternoon, dinner, evening, bedtime.”]
Problem Solving
You might find it more difficult to cope if you have lots of problems that you can't seem to get on top of. This can have a clear impact on our mood. Struggling with unresolved problems can often make us feel worse. We can end up worrying or ruminating over our problems without finding a way to resolve them. This can make us feel even more upset, and can end up interfering with our sleep.
It can help to develop a structured way of working through a problem. Beginning to overcome some of your problems might help you to feel better. You can improve your problem solving skills by learning to apply the steps outlined here.
Recognizing your qualities and achievements
Identify your problem
The first thing to ask yourself is “what is the problem?” Try to be as specific as possible. For example:
“I owe $400 to my friend.”
“I am going to miss this deadline.”
Come up with possible solutions
Try to list every way that you can think to overcome your problem. Don't worry about how unrealistic an idea seems. Write down anything and everything. The best solutions are likely to be the ones you think of yourself. This is because nobody really knows your situation as well as you do. It may help to consider:
How you might have solved similar problems in the past.
What your friends or family would advise.
How you would like to see yourself tackling the problem.
Choose a solution
Next you need to select the best solution from your list. Think carefully about each option. It is useful to go through all the reasons 'for' and 'against' each idea. This will help you to make a good decision and select the best solution.
After this you may find that you are still unsure. Perhaps a couple of approaches seem equally good. Try to pick one to begin with. If it doesn't work then you can always go back and try out a different one later.
Break down your solution
To help you carry out your chosen solution, it can be useful to break it down into smaller steps. This can make it easier and more manageable to follow through. The number of steps required will vary depending on the solution and how complex it is. For example: Someone with debt may have decided to try and resolve their problem by getting a part time job. This would require several steps.
Buying a newspaper with job adverts.
Choosing which jobs to apply for.
Creating a CV.
Sending out their CV.
Buying interview clothes.
Preparing answers to potential interview questions.
Sometimes it is difficult if not impossible to resolve using the steps above. Perhaps you will have to wait, or ask someone else to take action instead. In such a situation, try not to worry. Nothing can be gained from worrying about something that you have no control over.
Try out your solution and review the outcome
Follow the steps required to carry out your solution. Simply take them one at a time. Go at your own pace and don't allow yourself to feel too rushed.
Once you have completed all the steps, you should then review the outcome. If you have successfully resolved your problem then great. If the problem still exists then don't give up.
Is there another solution on your list that you could try?
Is there a different solution that you have yet to consider?
Can you ask someone else if they have any ideas or advice?
Can you combine any of your solutions?
Problem Solving
Identify a problem and try to come up with solutions to overcome it. By considering all of the options you will hopefully come up with the best solution.
[there is a box labeled “identify your problem.” a downward facing arrow points to another box labeled “possible solutions.” an arrow pointing right to a box with two columns, one labeled “for,” and the other labeled “against.” there is another arrow pointing right to a box labeled “chosen solution.” below this, there is a box labeled “steps required.” it has ten numbered rows.]
Throughout life we often only remember the bad things that people have said about us or the times we feel like we have failed. This unsurprisingly lowers our mood and self-esteem. You can change this by beginning to remember the skills you have, the qualities you have and the achievements you have made. The evidence is there if you look for it!
It can help to consider:
Things you do well.
Things you have achieved.
Times you did something even when it was hard.
Things you know a lot about.
Things you can do easily and quickly.
Evidence that shows you are good at something.
Things that you do that people have thanked you for.
Times you were helpful to others.
Evidence that people like you.
Compliments you have been given.
Qualities you have.
Anything that shows you have been appreciated.
Times when people have been nice to you or did you a favor.
Final Word
Note down the evidence
Start by considering the evidence from the past and present and noting it down; it may look something like this:
I always have time for my friends.
I stay calm in a crisis.
My friend always says I'm funny.
I was invited to my work mates' house for tea.
I'm normally really well organised.
My boss asked me to take on an extra project last week.
My work mate brought me back a souvenir from their holidays.
I have a responsible job.
Keep adding to the list
Continually add more examples to the list as they happen in the future, no matter how small they may seem.
Keeping these examples in mind
Study the list everyday, especially at times when you are feeling low.
We hope that you found some of the ideas in this booklet useful. You can continue to use the techniques you found helpful long into the future and they should continue to benefit you. If some of the ideas are not particularly helpful at first, it is perhaps worth sticking with them for a few weeks to give them a chance to work. If however you feel your situation remains largely unchanged or if you did not find this booklet useful, you should speak to your GP who can tell you about the other options available which you could find helpful.
[there is a drawing of a person who appears to be male standing to the left of a chair. there is a sun drawn overhead.]
Further Information and Resources
For further information and self-help resources go to Moodjuice online:
http://www.moodjuice.scot.nhs.uk
Moodjuice is a website designed to offer information and advice to those experiencing troublesome thoughts, feelings and behaviours. In the site you can explore various aspects of your life that may be causing you distress and obtain information that will allow you to help yourself. This includes details of organisations, services and other resources that can offer support. This self help guide comes from a series that you can access and print from Moodjuice. Other titles available include:
Depression
Anxiety
Stress
Panic
Sleep Problems
Bereavement
Anger Problems
Social Anxiety
Phobias
Traumatic Stress
Obsessions and Compulsions
Chronic Pain
Some Useful Organizations
The following organizations or services may be able to offer support, information and advice.
Samaritans
Samaritans provides confidential emotional support, 24 hours a day for people who are experiencing feelings of distress or despair, including those which may lead to suicide. You don't have to be suicidal to call us. We are here for you if you're worried about something, feel upset or confused, or you just want to talk to someone.
Phone: 116123
Web Site: http://www.samaritans.org
Breathing Space
Breathing Space is a free, confidential phone line you can call when you're feeling down. You might be worried about something - money, work, relationships, exams - or maybe you're just feeling fed up and can't put your finger on why.
Phone: 0800 83 85 87
Web Site: http://www.breathingspacescotland.co.uk
Living Life to the Full
Living Life to the Full is an online life skills course made up of several different modules designed to help develop key skills and tackle some of the problems we all face from time to time.
Web Site: http://www.llttf.com/
Further Reading
The following books may be able to offer support, information and advice.
Depression - The Way Out of Your Prison
Understanding and self-help methods of controlling depression are covered in this book.
Author: Dorothy Rowe
Published: 2003
Feeling Good: The New Mood Therapy
In clear, simple language, this book outlines a drug-free cure for anxiety, guilt, pessimism, procrastination, low self-esteem, and other black holes of depression. The techniques described will show you what you can do immediately to lift your spirits and develop a positive outlook on life.
Author: David Burns
Published: 2000
Mind Over Mood: Change How You Feel by Changing the Way You Think
Draws on the authors' extensive experience as clinicians and teachers of cognitive therapy to help clients successfully understand and improve their moods, alter their behavior, and enhance their relationships.
Author: Dennis Greenberger & Christine Padesky
Published: 1995
Overcoming Depression and Low Mood: A Five Areas Approach
This book contains a series of structured self-help workbooks for use by people experiencing depression. Developed in liaison with a wide range of health care practitioners, the course allows access to proven Cognitive Behaviour Therapy (CBT) approaches. With reading ages between 11 and 14, each workbook has been designed to offer essential jargon-free information and provides a carefully sequenced series of questions designed to bring about change in how the person thinks and what they do in order to improve how they feel.
Author: Chris Williams
Published: 2012
Overcoming Depression: A guide to recovery with a complete self-help programme
A self-help guide using Cognitive Behavioral Techniques, this book is full of step-by-step suggestions, case examples and practical ideas for gaining control over depression and low mood.
I thought I posted this a week ago but I must have saved it to my drafts instead. Sorry! Thank you all for participating in my giveaway. I hope the book is helpful.
Coping with Depression: Tips for Overcoming Depression One Step at a Time.
This is a transcription of HelpGuide.org’s article “Coping with Depression: Tips for Overcoming Depression One Step at a Time.” All credit goes to the site and the author(s).
Coping with Depression: Tips for Overcoming Depression One Step at a Time
[there is a close up photograph of a person with light skin who appears to be female with brown hair looking out a window. this person’s chin is resting on her fists and they appear to be upset.]
Depression drains your energy, hope, and drive, making it difficult to do what you need to feel better. But while overcoming depression isn’t quick or easy, it’s far from impossible. You can’t just will yourself to “snap out of it,” but you do have more control than you realize—even if your depression is severe and stubbornly persistent. The key is to start small and build from there. Feeling better takes time, but you can get there if you make positive choices for yourself each day.
What is the best way to cope with depression?
It’s the Catch-22 of depression: recovering from depression requires action, but taking action when you’re depressed is hard. Draw upon whatever resources you have. You may not have much energy, but you probably have enough to take a short walk around the block or pick up the phone to call a loved one. The tips that follow are based on a comprehensive approach that helps you get support while making lifestyle changes and reversing negative thinking. If you continue to take positive steps day by day, you’ll soon find yourself feeling better.
Tip 1: Reach out and stay connected
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When you’re depressed, the tendency is to withdraw and isolate. Even reaching out to close family members and friends can be tough. Compound that with the feelings of shame and the guilt you may feel at neglecting your relationships.
But social support is absolutely essential to depression recovery. Staying connected to other people and the outside world will make a world of difference in your mood and outlook. And if you don’t feel that you have anyone to turn to, it’s never too late to build new friendships and improve your support network.
Ways to reach out
Look for support from people who make you feel safe and cared for. The person you talk to doesn’t have to be able to fix you; he or she just needs to be a good listener—someone who’ll listen attentively and compassionately without being distracted or judging you.
Make face-time a priority. Phone calls, social media, and texting are great ways to stay in touch, but they don’t replace good old-fashioned in-person quality time. The simple act of talking to someone face to face about how you feel can play a big role in lifting the fog of depression and keeping it away.
Try to keep up with social activities even if you don’t feel like it. Often when you’re depressed, it feels more comfortable to retreat into your shell, but being around other people will make you feel less depressed.
Find ways to support others. It’s nice to receive support, but research shows you get an even bigger mood boost from providing support yourself. So find ways—both big and small—to help others: volunteer, be a listening ear for a friend, do something nice for somebody.
Care for a pet. While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated. Caring for a pet can also get you outside of yourself and give you a sense of being needed—both powerful antidotes to depression.
10 tips for reaching out and staying connected
Talk to one person about your feelings
Help someone else by volunteering
Have lunch or coffee with a friend
Ask a loved one to check in with you regularly
Accompany someone to the movies, a concert, or a small get-together
Call or email an old friend
Go for a walk with a workout buddy
Schedule a weekly dinner date
Meet new people by taking a class or joining a club
Confide in a clergy member, teacher, or sports coach
Tip 2: Do things that make you feel good
In order to overcome depression, you have to do things that relax and energize you. This includes following a healthy lifestyle, learning how to better manage stress, setting limits on what you’re able to do, and scheduling fun activities into your day.
Do things you enjoy (or used to)
While you can’t force yourself to have fun or experience pleasure, you can push yourself to do things, even when you don’t feel like it. You might be surprised at how much better you feel once you’re out in the world. Even if your depression doesn’t lift immediately, you’ll gradually feel more upbeat and energetic as you make time for fun activities.
Pick up a former hobby or a sport you used to like.
Express yourself creatively through music, art, or writing.
Go out with friends.
Take a day trip to a museum, the mountains, or the ballpark.
Support your health
Aim for eight hours of sleep. Depression typically involves sleep problems; whether you’re sleeping too little or too much, your mood suffers. Get on a better sleep schedule by learning healthy sleep habits.
Expose yourself to a little sunlight every day. Lack of sunlight can make depression worse. Take a short walk outdoors, have your coffee outside, enjoy an al fresco meal, people-watch on a park bench, or sit out in the garden. Aim for at least 15 minutes of sunlight a day to boost your mood. If you live somewhere with little winter sunshine, try using a light therapy box.
Practice relaxation techniques. A daily relaxation practice can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being. Try yoga, deep breathing, progressive muscle relaxation, or meditation.
Develop a "wellness toolbox" to deal with depression
Come up with a list of things that you can do for a quick mood boost. The more “tools” for coping with depression, the better. Try and implement a few of these ideas each day, even if you’re feeling good.
Spend some time in nature
List what you like about yourself
Read a good book
Watch a funny movie or TV show
Take a long, hot bath
Take care of a few small tasks
Play with a pet
Talk to friends or family face-to-face
Listen to music
Do something spontaneous
Tip 3: Move vigorously during the day
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When you’re depressed, just getting out of bed can seem like a daunting task, let alone working out! But exercise is a powerful depression fighter—and one of the most important tools in your recovery arsenal. Research shows that regular exercise can be as effective as medication for relieving depression symptoms. It also helps prevent relapse once you’re well.
To get the most benefit, aim for at least 30 minutes of exercise per day. This doesn’t have to be all at once—and it’s okay to start small. A 10-minute walk can improve your mood for two hours.
Exercise is something you can do right now to boost your mood
Your fatigue will improve if you stick with it. Starting to exercise can be difficult when you’re depressed and exhausted. But research shows that your energy levels will improve if you keep with it. You will be less fatigued, not more, once it’s part of your routine.
Find exercises that are continuous and rhythmic. The most benefits for depression come from rhythmic exercise—such as walking, weight training, swimming, martial arts, or dancing—where you move both your arms and legs.
Add a mindfulness element, especially if your depression is rooted in unresolved trauma or fed by obsessive, negative thoughts. Focus on how your body feels as you move—such as the sensation of your feet hitting the ground, or the feeling of the wind on your skin, or the rhythm of your breathing.
Tip 4: Eat a healthy, mood-boosting diet
What you eat has a direct impact on the way you feel. Reduce your intake of foods that can adversely affect your brain and mood, such as caffeine, alcohol, trans fats, and foods with high levels of chemical preservatives or hormones (such as certain meats).
Don’t skip meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.
Minimize sugar and refined carbs. You may crave sugary snacks, baked goods, or comfort foods such as pasta or French fries, but these “feel-good” foods quickly lead to a crash in mood and energy. Aim to cut out as much of these foods as possible.
Boost your B vitamins. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.
Omega-3 fatty acids play an essential role in stabilizing mood
Foods rich in certain omega-3 fats called EPA and DHA can give your mood a big boost. The best sources are fatty fish such as salmon, herring, mackerel, anchovies, sardines, tuna, and some cold-water fish oil supplements. Aim for two servings a week. See: Choosing Healthy Fats
Tip 5: Get a daily dose of sunlight
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Sunlight can help boost serotonin levels and improve your mood. Whenever possible, get outside during daylight hours and expose yourself to the sun. Aim for at least 15 minutes of sunlight a day. Remove sunglasses (but never stare directly at the sun) and use sunscreen as needed.
Take a walk on your lunch break, have your coffee outside, enjoy an al fresco meal, or spend time gardening.
Double up on the benefits of sunlight by exercising outside. Try hiking, walking in a local park, or playing golf or tennis with a friend.
Increase the amount of natural light in your home and workplace by opening blinds and drapes and sitting near windows.
If you live somewhere with little winter sunshine, try using a light therapy box.
Dealing with the winter blues
For some people, the reduced daylight hours of winter lead to a form of depression known as seasonal affective disorder (SAD). SAD can make you feel like a completely different person to who you are in the summer: hopeless, sad, tense, or stressed, with no interest in friends or activities you normally love. No matter how hopeless you feel, though, there are plenty of things you can do to keep your mood stable throughout the year. See Seasonal Affective Disorder.
Tip 6: Challenge negative thinking
Do you feel like you’re powerless or weak? That bad things happen and there’s not much you can do about it? That your situation is hopeless? Depression puts a negative spin on everything, including the way you see yourself and your expectations for the future.
When these types of thoughts overwhelm you, it’s important to remind yourself that this is the depression talking. These irrational, pessimistic attitudes—known as cognitive distortions—aren’t realistic. When you really examine them they don’t hold up. But even so, they can be tough to give up. Just telling yourself to “think positive” won’t cut it. Often, they’re part of a lifelong pattern of thinking that’s become so automatic you’re not even completely aware of it.
Negative, unrealistic ways of thinking that fuel depression
All-or-nothing thinking – Looking at things in black-or-white categories, with no middle ground (“If I fall short of perfection, I’m a total failure.”)
Overgeneralization – Generalizing from a single negative experience, expecting it to hold true forever (“I can’t do anything right.”)
The mental filter – Ignoring positive events and focusing on the negative. Noticing the one thing that went wrong, rather than all the things that went right.
Diminishing the positive – Coming up with reasons why positive events don’t count (“She said she had a good time on our date, but I think she was just being nice.”)
Jumping to conclusions – Making negative interpretations without actual evidence. You act like a mind reader (“He must think I’m pathetic”) or a fortune teller (“I’ll be stuck in this dead end job forever.”)
Emotional reasoning – Believing that the way you feel reflects reality (“I feel like such a loser. I really am no good!”)
‘Shoulds’ and ‘should-nots’ – Holding yourself to a strict list of what you should and shouldn’t do, and beating yourself up if you don’t live up to your rules.
Labeling – Labeling yourself based on mistakes and perceived shortcomings (“I’m a failure; an idiot; a loser.”)
Put your thoughts on the witness stand
Once you identify the destructive thoughts patterns that you default to, you can start to challenge them with questions such as:
“What’s the evidence that this thought is true? Not true?”
“What would I tell a friend who had this thought?”
“Is there another way of looking at the situation or an alternate explanation?”
“How might I look at this situation if I didn’t have depression?”
As you cross-examine your negative thoughts, you may be surprised at how quickly they crumble. In the process, you’ll develop a more balanced perspective.
When to get professional help
If you’ve taken self-help steps and made positive lifestyle changes and still find your depression getting worse, seek professional help. Needing additional help doesn’t mean you’re weak. Sometimes the negative thinking in depression can make you feel like you’re a lost cause, but depression can be treated and you can feel better!
Don’t forget about these self-help tips, though. Even if you’re receiving professional help, these tips can be part of your treatment plan, speeding your recovery and preventing depression from returning.
If someone you loved asked you for help with depression, what would you suggest?
I had someone I know personally ask me for self help ideas for depression. I’m trying to make a list of things that help and I would love your input!
A bit of background on him: he has PTSD and is prone to depression and anxiety. He’s going through a depressive period right now and doesn’t want to go back to therapy unless the free options don’t work.
What are things that you have tried that have worked for you?
This InfoPax is designed to provide you with some information about depression and suggested strategies for how you can manage your mood. It is organised into modules that are designed to be worked through in sequence. Although it is not necessary that you complete one module before going on to the next, this is recommended. Each module includes information, worksheets, and suggested exercises or activities.
Modules:
Module 1: Overview of Depression
This module looks at the symptoms of depression, what causes depression, and provides information about psychotherapy for depression. PDF document: 214kb.
Module 2: Behavioural Strategies for Managing Depression
This module describes how to increase activity levels, particularly fun activities. PDF document: 261 kb
Module 3: The Thinking-Feeling Connection
This module describes automatic thoughts and explores how thoughts influence feelings. PDF document: 191kb.
Module 4: The ABC Analysis
This module explores how you can use a thought diary to monitor the unhelpful thoughts that can lead to how you feel about a particular situation. PDF document: 211kb.
Module 5: Unhelpful Thinking Styles
This module describes a number of common unhelpful thinking styles that can lead to negative emotions. PDF document: 271kb.
Module 6: Detective Work and Disputation
Module 6 explores how you can examine and challenge unhelpful thoughts by expanding the thought diary described in Module 4. PDF document: 239kb.
Module 7: The End Result
This module describes how you can summarise how you have challenged unhelpful thoughts by producing a balanced thought. PDF document: 303kb.
Module 8: Core Beliefs
Core beliefs are often at the root of unhelpful thoughts that are particularly difficult to change. This module looks at core beliefs and how to change them. PDF document: 217kb.
Module 9: Self Management
This final module describes how to maintain gains and continue the progress that has been made throughout the previous modules. PDF document: 216kb.
To all my homies who've successfully escaped abusive situations... do you ever just, like... forget you're safe? For no particular reason? No nightmares, no discernible triggers, just... one minute, you're watching Sister Act, the next you're hiding under your bed even though you're alone in your locked apartment and haven't had any contact with your abuser in years?
Sorry, for some reason I’m not getting notifications from messages.
I do this, personally. It doesn’t happen often but when it does, it’s rough.
Wow, we’ve hit 1000 followers! Time for another giveaway!
Thank you all for following me. I’m glad that my coping mechanism is helping all of you so I’m having another little giveaway!
I am purchasing a copy of the brand new workbook The Complex PTSD Workbook: A Mind-Body Approach to Regaining Emotional Control and Becoming Whole Paperback by Arielle Schwartz, Ph.D. to give away. All you have to do is like or reblog this post for entry. You don’t have to be following me to enter this contest.
I know that a lot of us have problems with revealing our true selves on the Internet and a lot of giveaways require your mailing address. I will give two options to the winner: a physical copy of the book (hard or soft cover) which will require your mailing address or a post office box, or I will send a copy of a purchased PDF to an email. If the winner chooses a physical copy of the book, I am willing to ship internationally.
I will get in contact with the winner through Tumblr Messaging. If the person does not answer within a week, I will randomly choose another winner.
The contest ends May 10th, 2017, so reblog/like away!
Hey, sorry I’ve been out for a bit. I gave myself a concussion at work so I haven’t been online much. My head is killing me and finals are coming up, so it’s been a long one.
I will be extending this contest to June 10th, 2017 so I can make sure that finals will be over and my brain will be less scrambled. I don’t want to send the book to the wrong address.
Wow, we’ve hit 1000 followers! Time for another giveaway!
Thank you all for following me. I’m glad that my coping mechanism is helping all of you so I’m having another little giveaway!
I am purchasing a copy of the brand new workbook The Complex PTSD Workbook: A Mind-Body Approach to Regaining Emotional Control and Becoming Whole Paperback by Arielle Schwartz, Ph.D. to give away. All you have to do is like or reblog this post for entry. You don’t have to be following me to enter this contest.
I know that a lot of us have problems with revealing our true selves on the Internet and a lot of giveaways require your mailing address. I will give two options to the winner: a physical copy of the book (hard or soft cover) which will require your mailing address or a post office box, or I will send a copy of a purchased PDF to an email. If the winner chooses a physical copy of the book, I am willing to ship internationally.
I will get in contact with the winner through Tumblr Messaging. If the person does not answer within a week, I will randomly choose another winner.
The contest ends May 10th, 2017, so reblog/like away!
Hey, sorry I’ve been out for a bit. I gave myself a concussion at work so I haven’t been online much. My head is killing me and finals are coming up, so it’s been a long one.
I will be extending this contest to June 10th, 2017 so I can make sure that finals will be over and my brain will be less scrambled. I don’t want to send the book to the wrong address.
Wow, we’ve hit 1000 followers! Time for another giveaway!
Thank you all for following me. I’m glad that my coping mechanism is helping all of you so I’m having another little giveaway!
I am purchasing a copy of the brand new workbook The Complex PTSD Workbook: A Mind-Body Approach to Regaining Emotional Control and Becoming Whole Paperback by Arielle Schwartz, Ph.D. to give away. All you have to do is like or reblog this post for entry. You don’t have to be following me to enter this contest.
I know that a lot of us have problems with revealing our true selves on the Internet and a lot of giveaways require your mailing address. I will give two options to the winner: a physical copy of the book (hard or soft cover) which will require your mailing address or a post office box, or I will send a copy of a purchased PDF to an email. If the winner chooses a physical copy of the book, I am willing to ship internationally.
I will get in contact with the winner through Tumblr Messaging. If the person does not answer within a week, I will randomly choose another winner.
The contest ends May 10th, 2017, so reblog/like away!
Hey, sorry I’ve been out for a bit. I gave myself a concussion at work so I haven’t been online much. My head is killing me and finals are coming up, so it’s been a long one.
I will be extending this contest to June 10th, 2017 so I can make sure that finals will be over and my brain will be less scrambled. I don’t want to send the book to the wrong address.
I’m sorry for posting this so late but I received the book I won in the giveaway that @lifewithptsd hosted to celebrate 500 followers! I’d recommend anyone interested in trauma or emotional healing to follow them.
Thank you so much. I haven’t started reading yet, but I am looking forward to it and I think this book can help me a lot. This will probably be the first book I finish in years.
Wow, we’ve hit 1000 followers! Time for another giveaway!
Thank you all for following me. I’m glad that my coping mechanism is helping all of you so I’m having another little giveaway!
I am purchasing a copy of the brand new workbook The Complex PTSD Workbook: A Mind-Body Approach to Regaining Emotional Control and Becoming Whole Paperback by Arielle Schwartz, Ph.D. to give away. All you have to do is like or reblog this post for entry. You don’t have to be following me to enter this contest.
I know that a lot of us have problems with revealing our true selves on the Internet and a lot of giveaways require your mailing address. I will give two options to the winner: a physical copy of the book (hard or soft cover) which will require your mailing address or a post office box, or I will send a copy of a purchased PDF to an email. If the winner chooses a physical copy of the book, I am willing to ship internationally.
I will get in contact with the winner through Tumblr Messaging. If the person does not answer within a week, I will randomly choose another winner.
The contest ends May 10th, 2017, so reblog/like away!
Hey, sorry I’ve been out for a bit. I gave myself a concussion at work so I haven’t been online much. My head is killing me and finals are coming up, so it’s been a long one.
I will be extending this contest to June 10th, 2017 so I can make sure that finals will be over and my brain will be less scrambled. I don’t want to send the book to the wrong address.
Wow, we’ve hit 1000 followers! Time for another giveaway!
Thank you all for following me. I’m glad that my coping mechanism is helping all of you so I’m having another little giveaway!
I am purchasing a copy of the brand new workbook The Complex PTSD Workbook: A Mind-Body Approach to Regaining Emotional Control and Becoming Whole Paperback by Arielle Schwartz, Ph.D. to give away. All you have to do is like or reblog this post for entry. You don’t have to be following me to enter this contest.
I know that a lot of us have problems with revealing our true selves on the Internet and a lot of giveaways require your mailing address. I will give two options to the winner: a physical copy of the book (hard or soft cover) which will require your mailing address or a post office box, or I will send a copy of a purchased PDF to an email. If the winner chooses a physical copy of the book, I am willing to ship internationally.
I will get in contact with the winner through Tumblr Messaging. If the person does not answer within a week, I will randomly choose another winner.
The contest ends May 10th, 2017, so reblog/like away!
Hey, sorry I’ve been out for a bit. I gave myself a concussion at work so I haven’t been online much. My head is killing me and finals are coming up, so it’s been a long one.
I will be extending this contest to June 10th, 2017 so I can make sure that finals will be over and my brain will be less scrambled. I don’t want to send the book to the wrong address.
Wow, we’ve hit 1000 followers! Time for another giveaway!
Thank you all for following me. I’m glad that my coping mechanism is helping all of you so I’m having another little giveaway!
I am purchasing a copy of the brand new workbook The Complex PTSD Workbook: A Mind-Body Approach to Regaining Emotional Control and Becoming Whole Paperback by Arielle Schwartz, Ph.D. to give away. All you have to do is like or reblog this post for entry. You don’t have to be following me to enter this contest.
I know that a lot of us have problems with revealing our true selves on the Internet and a lot of giveaways require your mailing address. I will give two options to the winner: a physical copy of the book (hard or soft cover) which will require your mailing address or a post office box, or I will send a copy of a purchased PDF to an email. If the winner chooses a physical copy of the book, I am willing to ship internationally.
I will get in contact with the winner through Tumblr Messaging. If the person does not answer within a week, I will randomly choose another winner.
The contest ends May 10th, 2017, so reblog/like away!
Hey, sorry I’ve been out for a bit. I gave myself a concussion at work so I haven’t been online much. My head is killing me and finals are coming up, so it’s been a long one.
I will be extending this contest to June 10th, 2017 so I can make sure that finals will be over and my brain will be less scrambled. I don’t want to send the book to the wrong address.
My fiancé has just opened up and told me he has ptsd. He was in the marine corps for 4 years, deployed to Afghanistan for almost a year and he's been trying to get things straightened out with the VA. This is a new thing for the both of us and was wondering if you have any tips to help with supporting him. Thanks so much❤
Hey, I'm so sorry I didn't see your post. I've been crazy lately and for some reason, my inbox isn't telling me when I get mail.It's great that you're looking for ways to help him out. I've posted a lot of things that could be helpful to him, such as coping mechanisms and a lot of information about the disorder. Knowing and understanding what and why certain things happen makes handling it a lot easier.I know this is super late and I'm sorry for that. If you would like anything more specific, please let me know.
*2 AM* Me: Time to sleep. Brain: 😏😏 Me: Please just sleep. You go away. Brain: *brings our all my PTSD and slides it across the table to me* just gonna leave this here. Me: No. I don't want it. Take it back. Brain: *Induces Panic Attack as well* Sorry what was that? I was too busy fucking up your life. Me: *sigh* well no sleep for me tonight.. 😞 [Not really an ask but. 😅]
Sorry, didn't see this until now but sharing because it's so true.
