Symptoms
Feeling sad, empty, or down most of the day.
What is depressed mood?
A short walk around the building or outside is an example of this type of mood-boosting activity.
What is physical activity/exercise?
"I am a failure."
What is "I have had setbacks, but I also have successes and strengths"?
Medications like Prozac (fluoxetine) and Zoloft (sertraline) belong to this medication class.
What are SSRIs?
This coping skill involves taking slow, deep breaths to calm the body.
What is deep breathing?
Sleeping too much or not enough can be this symptom of depression.
What are sleep disturbances?
Calling a friend, joining a group, or eating with others helps increase this.
What is social connection?
"Nobody likes me."
What is "Some people care about me, even if not everyone does"?
Most antidepressants usually take several weeks before this happens.
What is noticeable improvement in symptoms?
Reaching out to a trusted friend, family member, or staff member when you're struggling.
What is seeking social support?
This symptom makes it hard to focus, remember things, or make decisions.
What is difficulty concentrating?
Completing a small household chore can increase a sense of this.
What is accomplishment/mastery?
"I never do anything right."
What is "I make mistakes like everyone else, but I also do many things well"?
A person should generally talk to their prescriber before doing this with an antidepressant.
What is stopping the medication?
Writing down thoughts and feelings regularly is called this coping strategy.
What is journaling?
People with depression may lose interest in hobbies, socializing, or activities they once enjoyed.
What is loss of interest or pleasure (anhedonia)?
Listening to music, coloring, or gardening are examples of activities that increase this.
What is pleasure or enjoyment?
"Things will never get better."
What is "My situation can improve with time, support, and effort"?
Nausea, headache, or upset stomach are examples of these.
What are side effects?
This CBT skill involves examining evidence for and against a negative thought.
What is cognitive restructuring (thought challenging)?
This serious symptom requires immediate attention and may involve thoughts of death or self-harm.
What are suicidal thoughts or ideation?
The behavioral activation principle that says "do it even if you don't feel like it" is based on changing this.
What is behavior first, mood second?
"I am not worth anything."
What is "I have value simply because I am a person, regardless of my struggles"?
Taking medication as prescribed every day is called this.
What is medication adherence/compliance?
Breaking a large task into smaller, more manageable steps.
What is task chunking?