symptoms of depression · 2020-01-18 · symptoms of depression § Loss of interest in hobbies/activities § Persistent sadness, anxiety or feelings of emptiness § Persistent feelings

symptoms of depression § Loss of interest in hobbies/activities

§ Persistent sadness, anxiety or feelings of emptiness

§ Persistent feelings of hopelessness

§ Difficulty concentrating or making decisions

§ Changes in appetite or weight

§ Decreased energy, excessive fatigue

§ Difficulty sleeping, or sleeping too much

§ Thoughts/feelings of suicide and death

§ Restlessness and irritability

§ Physical pain such as aches, pains, cramps or digestive issues

Write down your specific symptoms and rate the severity on a scale from 1-10

symptom rate

I feel

I feel happy when:

I feel sad when:

I feel excited when:

I feel angry when:

I feel safe when:

I feel scared when:

I feel loved when:

I feel invisible when:

I feel confident when:

emotional numbing

what emotions do you numb/not feel?

why do you think it’s easier to not feel? how did you learn to numb your emotions?

what do you fear would happen if you felt sadness?

what do you fear would happen if you felt joy?

what do you fear would happen if you felt fear?

what do you fear would happen if you felt anger?

what emotions would you like to feel again?

how does being emotionally numb affect your relationships?

self-esteem journal

Something I did well today:

Today I had fun when:

I felt proud when:

Today I accomplished:

I have a positive experience with (person):

Something I did for someone:

I felt good about myself when:

I was proud of someone else:

Today was interesting because:

I felt proud when:

self-affirming statements

• “I might have some faults, but I’m still a good person.”

• “I care about myself and other people.” • “I accept who I am.”

• “I love myself.”

• “I’m a good person, not a mistake.”

• “I’m good and nobody’s perfect.” • “I embrace both my good and bad qualities.”

• “Today I take responsibility for everything I do and say.” • “I’m becoming a better person every day.”

• “I’m a sensitive person who experiences the world differently.”

• “I’m a sensitive person with rich emotional experiences.” • “Each day I do the best I can.”

• “Even though I forget sometimes, I’m still a good person.” • “Even though bad things happened to me in the past, I’m still a good person.”

• “I’m here for a reason.”

• “There’s a purpose to my life, even though I might not always see it.” • “I radically accept myself.”

cognitive behavior thought log date situation automatic thought feeling behavior rational thought

my relationships

How is my illness affecting the following relationships?

significant other: Is there something I can do to improve this relationship?

parents: Is there something I can do to improve this relationship?

children: Is there something I can do to improve this relationship?

other family: Is there something I can do to improve this relationship?

friends: Is there something I can do to improve this relationship?

other: Is there something I can do to improve this relationship?

daily behavior tracking

unhealthy behaviors M T W TH F SA SU

Substance abuse

Self-harm

Overspending

Porn/promiscuity

Disordered eating

Lying/manipulating

Stealing/cheating

Avoiding/procrastinating

Violence/fighting

Ruminating

Body-repetitive behaviors

Other:

Other:

Other:

Other:

which behavior did you struggle with the most this week?

are there certain techniques that help prevent you from engaging in these behaviors?

daily behavior tracking

unhealthy behaviors M T W TH F SA SU

which behavior did you struggle with the most this week?

are there certain techniques that help prevent you from engaging in these behaviors?

Lifestyle habits What eating/nutrition habits do I struggle with? What can I do about it?

What keeps me from getting good sleep at night? What can I do about it?

What prevents me from exercising and staying active??

What can I do about it?

Lifestyle log

M T W TH F SA SU

hours of sleep

number of meals

number of snacks

physical activity?

attended support group?

spent time with healthy relationships?

took medication?

any side effects?

any physical pain?

drank alcohol/used drugs?

have relaxation time?

what did you struggle with the most this week?

what steps can you take to improve your habits for the upcoming week?

pain tracking

Physical Symptoms: M T W TH F SA SU

Stomach pain

Headaches

Back pain

Muscle pain

Joint pain

Other aches/pains

Other:

Other:

Emotional Symptoms: M T W TH F SA SU

Sad

Worried

Overwhelmed

Distracted

Irritable

Tense/anxious

Other:

Other:

Other: M T W TH F SA SU

Did you take meds?

Were you active?

Did you eat well?

Menstrual cycle?

Alcohol consumed?

Hours slept – day?

Hours slept – night?

Other:

Other:

daily food intake

breakfast

lunch

dinner

snacks

drinks in your opinion, did you eat healthy today?

how was your overall mood today?

exercise log

date activity time calories burned

sleep diary

M T W TH F SA SU

complete in the morning

I went to bed last night at this time:

I got up this morning at this time:

I slept for a total of how many hours?:

I woke up during the night how many times?:

complete in the evening

Number of caffeinated drinks today:

Time of last caffeinated drink:

Minutes of exercise completed today:

What I did in the hour before I fell asleep

Mood today? (1=awful, 10=great)

guide for better sleep

• Avoid caffeine for at least 6 hours before going to sleep.

• Avoid alcohol, nicotine & street drugs before going to sleep & throughout the night.

• Avoid bright lights, including television & cellphone, before going to sleep because of the stimulation.

• Don’t exercise or heat a heavy meal shortly before going to sleep.

• Avoid napping during the day because it will make you less tired at night.

• Make your bedroom as comfortable as possible. Keep it cool & dark, and minimize as much noise

as possible.

• Only use your bed for sleep & sex – not for working, reading or watching TV. This way, your body will associate your bed with sleep.

• Go to bed at the same time every night, and wake up at the same time every morning. Create a

regular pattern of sleeping and waking that your body can predict.

• Use a relaxation method before going to sleep in order to calm your body and mind: take a bath, meditate, pray, write down your thoughts, or use other relaxation skills.

• If you have trouble falling asleep or if you wake up in the middle of the night & can’t fall back

asleep, get out of bed & do something until you’re tired enough to go back to bed. Don’t lie in bed thinking about other things; this will just make you feel aggravated.

• If your sleep problems persist, contact a medical professional for advice.

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weekly schedule When you’re feeling depressed, it can be difficult to complete tasks. Use this sheet to create simple daily goals

morning afternoon evening

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

notes

notes