A Letter to Depression

What would you like to say to your depression? Write a poem in the form of a letter to it.

An Internal Challenge

Allow yourself to go inside and explore deeply as you journal about a personal emotional challenge you’ve faced in your life. It maybe something small, like losing a third-grade spelling bee, or larger, like coming to terms with a breakup. How did you feel at the time? How did you cope with the emotions of that trial?

Telling a friend

What would you like to tell a trusted friend about your depression? Consider whether there are thoughts or feelings that you’ve never shared before, and write them to a judgemental imaginary friend. Be sure to include your opinions and ideas (what you think) and your emotions and moods (what you feel) surrounding your symptoms and any related issues.

Afterwards, reflect upon how this writing felt – did it offer any relief or comfort? Did it trigger any new ideas about your depression? Did it suggest anyone who you may want to confide in, in the future?

Strengthening Your Circle of Intimacy

1.      On a piece of paper, draw three concentric circles. (Intimates, Close contacts, and Acquaintances.)

2.      Make a list of others in your life and enter their names in the appropriate circles.

3.      Look at the diagram daily and tell yourself these are the people who care and who would be very hurt if you injured yourself. These are the people who want you to recover from depression.

4.      Make appointment for phone calls, meetings and brief social engagements that you can’t cancel.

5.      Plan deliberate activities, especially with family, which are hard to excuse yourself from.

Exercise

1.      Educate yourself on the importance of exercise.

2.      Find a type of exercise that you enjoy.

3.      What opportunities you have to do it?

4.      Decide the largest possible step you can reasonably take in the direction of exercise.

5.      Get a partner if possible.

6.      Commit to an action plan.

7.      Be accountable. Keep track of what you do.

8.      Evaluate your progress and increase your goal regularly until you hit your target for the prescription for exercise.