Coping with
Depression
Donna Horner, MSW, RSW
COPING WITH SYMPTOMS
Physical
EXERCISE
Reference: NICE (National Institute for Clinical Excellence)
APPETITE
• Eat healthy meals at the same time each day
• If appetite is poor eat smaller amounts more often
• If binging k...
SLEEP
• Circadian rhythm can be broken by ignoring
sleep or over sleeping for a number of days
• Change in mood state
• Irritabi...
• Get up at the same time each day
• Go to bed at the same time each night
• Limit naps to short time in the afternoon
• G...
• Avoid overly stimulating tasks before bed
• Avoid vigorous exercise in the evening
• Avoid eating dinner too late
• Avoi...
COPING WITH SYMPTOMS
Emotional
• Try to identify feelings and
reasons for them
• Allow self to feel
• Is there anything I ...
EMOTIONAL
• Try to avoid negative people
• Talk to trusted and supportive people
• Engage in enjoyable and distracting act...
COPING WITH SYMPTOMS
Lethargy Cycle
Reference: the Bipolar Workbook, Monica Ramirez Basco
BEHAVIOURAL
• Maintain basic self care and grooming
• Stay active
• Set small realistic goals for each day
• Maintain soci...
COPING WITH SYMPTOMS
Cognitive
• Remind yourself that negative thinking is a
symptom of depression which will usually less...
COGNITIVE
• Seek help with major life decisions
• Make reminder lists, keep a journal, write on the
calendar
SUMMARY
• Get active and exercise
• Maintain or develop meaningful activities
• Pay attention to nutrition and grooming
• ...
Thank You
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The Moody Blues Part II: Coping with Depression

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The Moody Blues Part II: Coping with Depression

  1. 1. Coping with Depression Donna Horner, MSW, RSW
  2. 2. COPING WITH SYMPTOMS Physical
  3. 3. EXERCISE Reference: NICE (National Institute for Clinical Excellence)
  4. 4. APPETITE • Eat healthy meals at the same time each day • If appetite is poor eat smaller amounts more often • If binging keep healthy snacks on hand • Maintain fluid intake
  5. 5. SLEEP
  6. 6. • Circadian rhythm can be broken by ignoring sleep or over sleeping for a number of days • Change in mood state • Irritability, grogginess, reduced concentration, poor memory SLEEP Reference: Ellen Frank, et al., Archives of General Psych., 2005 David Miklowitz et al., Archives of General Psych., 2007
  7. 7. • Get up at the same time each day • Go to bed at the same time each night • Limit naps to short time in the afternoon • Get fresh air and exercise each day • Have a bedtime routine • Find comfortable temperature, light level • Reserve the bed for sleep and sex SLEEP HYGIENE – DO’s
  8. 8. • Avoid overly stimulating tasks before bed • Avoid vigorous exercise in the evening • Avoid eating dinner too late • Avoid alcohol, caffeine, and nicotine, especially in the evening SLEEP HYGIENE – DON’Ts
  9. 9. COPING WITH SYMPTOMS Emotional • Try to identify feelings and reasons for them • Allow self to feel • Is there anything I can do about it?
  10. 10. EMOTIONAL • Try to avoid negative people • Talk to trusted and supportive people • Engage in enjoyable and distracting activities
  11. 11. COPING WITH SYMPTOMS Lethargy Cycle Reference: the Bipolar Workbook, Monica Ramirez Basco
  12. 12. BEHAVIOURAL • Maintain basic self care and grooming • Stay active • Set small realistic goals for each day • Maintain social contact • Get out of the house every day • Routine !!
  13. 13. COPING WITH SYMPTOMS Cognitive • Remind yourself that negative thinking is a symptom of depression which will usually lessen as depression lifts • Identify negative thoughts and challenge them – check out with trusted person
  14. 14. COGNITIVE • Seek help with major life decisions • Make reminder lists, keep a journal, write on the calendar
  15. 15. SUMMARY • Get active and exercise • Maintain or develop meaningful activities • Pay attention to nutrition and grooming • Get adequate regular sleep • Maintain positive social interactions • Routine !! • Seek professional help if symptoms persist
  16. 16. Thank You

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