various coping skills that wil help us in coping with depression are discussed in detail. these techniques are used by psychiatrist and psychologist on daily basis

1. Dr. Shashi Bhushan Kumar Gupta

2. COPING SKILLS
 SELF
Biological Regulation
Thought Regulation
Emotion Regulation
 ENVIRONMENT
 MISCELLANEOUS

3. COPING SKILLS: SELF
BIOLOGICAL
REGULATION
1.SLEEP ( 6-8
Hours of
routine sleep)

5. BIOLOGICAL
REGULATION
1. SLEEP ( 6-8 Hours of
routine sleep)
2.DIET (high in
sugar and fat
are mood
elevating )

6. BIOLOGICAL REGULATION
1.SLEEP ( 6-8 Hours of routine
sleep)
2.DIET (high in sugar and fat
are mood elevating and
soothing)
3. PHYSICAL
ACTIVITY
(Exercise is an
anti
depressant)

7.  Thought and Emotion are
interwined
 Negative automatc
thought precede emotional
distress
 Identify this negative
automatic thought

8.  Challenge this thought
with alternative
explanation
 Run an experiment to test
thought with help of
significant others
 Gradually develop a habit
of testing thought
EVENT
Offered a promotion
At work
Finally my talent is
being rewarded
They will find out that I am a
fraud and I cant do the job
Happy
excited
Nervous
Fearful

9.  Memory of pleasure
moments
 Anticipation of
pleasure
 Imagery of calm
environments

10.  Schedule some
pleasurable activity
daily
 Positive meaning to
stress
 Attentiveness towards
positive emotions

11.  Conflict in Relationships
and
Social Isolation are
depressing.
 Stressful relationships
generate depression;
 Depression exacerbates
existing relationship
stress.

12. COMMUNICATION IN
DEPRESSION
Dull face
Self critical speech
seeking validation.
People get bored
of depressive talk.

13. Persistant
reassurance
seeking
wears out those
who aspire to
help; they feel
burdened,
frustrated, and
helpless

14.  Describe your emotion
precisely
 Feel Sorry for self
 Induced anger
 its natural to feel sad
• As compared to yesterday I
feel relatively sad instead of
I am very sad.
• Relaxing the norms for self
gives sympathy
• Getting controlled anger
reduces depression

15.  limiting expression of
sadness
 Assigning special time
for feeling sadness
 Humour
 IncreasingTolerance
 Like for fixed time
duration only
 Observing situation for
some humour reduces
depression
 I can not stand this →
I am strong enough to
take this

16.  Schedule your sad
hours
 Avoid maladaptive
mechanism of coping
 Diversion Of attention
• Like feeling sad in
morning
• oversleeping,
overeating, drinking
• seeing any object and
describing,taking walk,
reading, calling friend