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 keep healthy snacks on hand

• Maintain fluid intake

SLEEP

• 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

• 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

• 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

COPING WITH SYMPTOMS Emotional

• Try to identify feelings and reasons for them

• Allow self to feel

• Is there anything I can do about it?

EMOTIONAL

• Try to avoid negative people

• Talk to trusted and supportive people

• Engage in enjoyable and distracting activities

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 social contact

• Get out of the house every day

• Routine !!

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

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

• Get adequate regular sleep

• Maintain positive social interactions

• Routine !!

• Seek professional help if symptoms persist

Thank You