Checklist of Strategies for Dealing With Depression

Use the checklist below to help you keep track of those strategies that help you deal with, combat and prevent depression.  Use the checklist to try new strategies to help you learn how to deal with depression. Feel free to adapt the strategies to best suit you.  After all, you know you best.  Remember not all of the strategies will be successful for you.  But it's imperative that you find strategies in all of the categories that you can use to stay motivated, happy and depression free.  Go to the Self-Help Downloads Page above to download and print off copies for your use.

Activities	Successfully Use	Need to utilize more often	Need to try/use
Exercise
Playing sports
Yoga
Walks
Meditation
Reading
Writing
Yard Work
Drawing, painting
Gardening
Working Outside
Gazing at the stars and moon
Getting sun
Listening to music
Dancing
Writing poetry
Having sex
Wood working
Working with
Long Drives
Shopping
Cleaning
Playing an instrument
Watching an inspirational or funny movie
Helping others
Canoeing
Going to the ocean or beach
Spending time with younger children
Taking a day trip
Vacation
Watching a play or musical
Going to church
Sticking to a daily to do and check list

What other activities do you or have you successfully used to deal with depression?

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Support	Successfully Use	Need to utilize more often	Need to try/use
Talking to a nonjudgmental, trusting person
Talking to a counselor, therapist or psychologist
Peer counseling or peer group therapy
Spending time with good friends
Spending time with family
Spending time with your children or spouse
Reaching out to help someone
Seeking the help of your pastor or preacher
Going to support groups
Getting emotional support from
Hugging someone you love
Owning and caring for a pet

What other support strategies have you implemented to overcome depression?

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Attitude	Successfully Use	Need to utilize more often	Need to try/use
Reciting positive affirmations
Changing automatic negative thoughts to positive, healthy thought patterns
Staying involved and active
Being patient and waiting for it to end
Reminding yourself depression is temporary
Reminding yourself you’re in control and can change
Remembering and focusing only on positive memories
Staying away from negative friends and family
Living one day at a time
Dealing with and reversing worries
Being gentle with yourself
Living guilt free
Laughing at yourself and others
Remembering that you only have one life
Praising your efforts
Rewarding yourself

What other attitude strategies have you tried, and used with success, to combat depression?____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Management	Successfully Use	Need to utilize more often	Need to try/use
Medication
Light Therapy
Chakra or Meditative Therapy
Music Therapy
Staying active and busy
Forcing yourself to get out of bed
Forcing yourself to go to work
Forcing yourself to exercise
Stick with your plan and lists
Eating foods that increase neurotransmitters that decrease depression and increase happiness
Eliminating foods that increase depression
Maintain a healthy work to play ratio
Doing whatever it takes to stay or get happy
Spending time outside

What other management strategies have you used to learn how to deal with depression?

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Spirituality	Successfully Use	Need to utilize more often	Need to try/use
Prayer or going to church
Getting in touch with a higher power or your spirituality
Chakra therapy, yoga and/or meditation
Attending a multiple step, peer group or program
Helping others

What other spirituality strategies have you used to overcome and successfully manage your depression?

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