DEPRESSION - THE BLACK DOG

THE COPING KEYS. DEDICATION TO ROBIN WILLIAMS.

1. TAKE THINGS ONE DAY AT A TIME AND REWARD YOURSELF FOR EACH ACCOMPLISHMENT. THE STEPS MAY SEEM SMALL, BUT WILL QUICKLY ADD UP.

2. BY DOING AN ACTIVITY I ENJOY OR THAT INTERESTS ME EVERY DAY; EVEN FOR JUST ONE MINUTE, I WILL BE TAKING CHARGE OF MY LIFE.

3. MY TIME IS BETTER SPENT TACKLING THE ISSUE AT HAND RATHER THAN FOCUSING ON POSSIBLE OUTCOMES.

4. WHEN THINGS DON'T GO THE WAY I LIKE, IT IS  DISAPPOINTING RATHER THAN THE "END OF THE WORLD".

5. AM I LOOKING FOR THE NEGATIVE PARTS OF THE SITUATION AND FORGETTING THE POSITIVE PARTS?

6. I ACCEPT THAT NOT EVERYONE WILL LIKE ME; HOWEVER, I AM LIKED BY SOME PEOPLE AND THAT IS OKAY.

7. FOCUSING ON WHAT I CAN CONTROL TODAY IS MORE HELPFUL THAN WORRYING ABOUT YESTERDAY OR TOMORROW.

8. IF I FEEL LONELY, IT CAN HELP TO REACH OUT FOR LOVE AND SUPPORT FROM MY FAMILY, FRIENDS OR SOMEONE I FEEL COMFORTABLE WITH.

9. SOMETIMES MY OPINION DIFFERS FROM OTHER PEOPLE'S; YET MY OPINION STILL COUNTS AS EVERYONE HAS DIFFERENT VALUES AND IDEALS.

10. REALISTICALLY, WHAT PART OF THE SITUATION IS MY RESPONSIBILITY?  I CAN CONSTRUCT A RESPONSABILITY PIE CHART TO FIND OUT.

11. SET SMALL REALISTIC GOALS TO CHANGE CLIFF FACES INTO STAIR CASES.

12. THINK BACK OVER YESTERDAY AND WRITE DOWN ONE THING YOU APPRECIATED, NO MATTER HOW SMALL IT MAY SEEM.

13. ARE MY JUDGMENTS BASED ON FEELINGS RATHER THAN FACTS?  AM I BEING RATIONAL AND SENSIBLE?

14. THIS MAY SEEM HARD OR UNCOMFORTABLE  NOW, BUT IT WILL BECOME EASIER OVER TIME.

15. A  TEMPORARY SETBACK IS TOLERABLE - IT DOES NOT UNDO MY PREVIOUS EFFORTS.

16. DO SOMETHING FOR PLEASURE AND ACHIEVEMENT EACH DAY, NO MATTER HOW SMALL IT MAY SEEM.

17. CULTIVATE HELPFUL RELATIONSHIPS. TRY TO KEEP UP WITH SOCIAL ACTIVITIES OR SPEND TIME WITH PEOPLE WHO ARE SUPPORTIVE.

18. SOMETIMES I SAY "I CAN'T" PURELY OUT OF HABIT. I'LL GIVE THINGS A GO AND OBSERVE HOW I FEEL.

19. KEEP ACTIVE - AIM FOR 30 MINUTES A DAY. START SMALL - A SHORT 5 MINUTE BURST CAN HAVE A POSITIVE EFFECT ON YOUR MOOD.

20.THE PAST HAS HAPPENED; I DID AS WELL AS I COULD GIVEN THE CIRCUMSTANCES AT THE TIME.

MindAid Coping Keys are an evidence-based psychological tool developed by two psychologists that assists people to think about everyday problems in a helpful and realistic way. Research had shown that one's thoughts and unhelpful "self-talk" affects physical feelings and behaviours. Thus, an individual can alter their emotional state by changing the way that they think. The aim of this tool is to help you understand, manage and change your thoughts (cognition) and actions (behaviour). This process is known as Cognitive - Behavioural - Therapy (CBT).

The MindAid Coping Keys are designed to:

- Improve your mental health and well-being;

- Increase coping skills;

- Provide support during emotional stressful times;

- Be used as a self-help tool or in combination with psychological therapy.

In short: If you think well, you live well.

See www.mindaid.com.au  for more information

• < Prev
• Next >