Free Managing Your Depression by Susan J. Noonan Page B

meals a day
get exercise 5 days a week
see my friends and family or talk to them on the phone
keep up a routine and structure every day
----
----
Sample Completed ACTION PLAN FOR RELAPSE PREVENTION
----
My TRIGGERS
• List events and situations that can increase your symptoms .
My father calling up and criticizing me
My boss demanding that I work late
Not getting enough sleep

 
----
My WARNING SIGNS
• List your personal signs, the noticeable changes in thoughts, feelings, behaviors, routine, or self-care that warn of an episode .
Too little sleep
Skipping meals
Avoiding friends and family
Not getting dressed or showered
Not returning phone calls
Not exercising or going out
Talking too fast
----
Signature (patient)              ________________________________           Date         ___________
Signature (provider)           ________________________________           Date         ___________
----

----
Sample Completed ACTION PLAN FOR RELAPSE PREVENTION—PART 2
----
What I will do to cope, soothe, or distract myself
1. Play piano.
2. Listen to relaxing music.
3. Go to gym.
4. Take bubble bath.
5. Watch funny movies.
----
What I will not do
1. Sit on couch all day.
2. Overeat junk food.
3. Not take a shower.
----
How other people can help me
1. Listen to me seriously.
2. Call to check on me.
3. Plan something to do.
----
Signature (patient)            ________________________________           Date      ___________
Signature (provider)         ________________________________           Date      ___________
----
----
ACTION PLAN FOR RELAPSE PREVENTION
----
My BASELINE
• Describe your baseline and what you need to do to maintain it .
When I’m feeling well, I …
To stay well, every day I need to …
----
ACTION PLAN FOR RELAPSE PREVENTION
----
My TRIGGERS
• List events and situations that can increase your symptoms .
----
My WARNING SIGNS
• List your personal signs, the noticeable changes in thoughts, feelings, behaviors, routine, or self-care that warn of an episode .
----
Signature (patient)            ________________________________     Date      ___________
Signature (provider)         ________________________________     Date      ___________
----

----
ACTION PLAN FOR RELAPSE PREVENTION—PART 2
----
What I will do to cope, soothe, or distract myself
1.
2.
3.
4.
5.
----
What I will not do
1.
2.
3.
----
How other people can help me
1.
2.
3.
----
Signature (patient)              ________________________________     Date     ___________
Signature (provider)           ________________________________     Date     ___________
----

CHAPTER 6
Cognitive Behavioral Therapy
    Thoughts, Feelings, and Behaviors
    There is a close connection between our thoughts, feelings, and behaviors (actions). Each of these influences the others. For example, a certain thought may cause you to feel sad. This may then affect your behavior, causing you to cry and withdraw. You then feel more sad. Another thought may cause you to feel anxious, and consequently your behavior is jittery.
    Cognitive behavioral therapy (CBT) is a kind of talk therapy (psychotherapy) that addresses this connection between your thoughts, feelings, and behaviors. In CBT you learn to identify and change thinking patterns that may be distorted, beliefs that are inaccurate, and behaviors that are unhelpful. CBT is a way to help you look at your thoughts and determine when you are thinking in a rational or an irrational way. You learn to monitor, challenge, and replace your negative thoughts with more realistic ones and to recognize the connection between your thoughts, feelings, and behaviors. CBT is particularly useful in depression, when your thoughts are often distorted, negative, and upsetting. If you can learn to be more aware of negative thoughts and