Everything I Needed to Know About Life I Learned in my Post-Traumatic Stress Disorder Self-Management Worksheethttp://www.pdhealth.mil/respect-mil/downloads/BH_Final.pdf
There are a number of things you can do to help yourself feel better when you’re not at your best. We suggest you select one activity here that you can start on. Remember to take it slowly at first and add new things as you begin to feel better.
1. Make time for pleasurable physical activity. Make sure you make time to address your basic physical needs, for example, walking for a certain amount of time each day.Every day next week, I will spend at least __________minutes (make it easy, reasonable) doing:____________________________________________
2. Make time for pleasurable activities. Even though you may not feel as motivated, or get the same amount of pleasure as you used to, commit to scheduling some fun activity each day, maybe afavorite hobby. Every day next week, I will spend at least ___________minutes (make it easy, reasonable) doing:_____________________________________________
3. Spend time with people who can support you. It’s easy to avoid contact with people when you’re down or not at your best, but you need the support of friends and family. Explain to them what you are experiencing, if you can. If you can’t talk about it, that’s okay. Just asking them to be with you, maybe during one of your activities, is a good first step. During the next week, I will make contact for at least______ minutes (make it easy, reasonable) with(name) doing/talking about:________________________________________
4. Practice relaxing.For many people, the changes that come with depression can lead to anxiety. Some physical relaxation can lead to mental relaxation. Practicing relaxing is another way to help yourself.Try deep breathing, taking a warm bath, or just finda quiet, comfortable, peaceful place and saycomforting things to yourself (like, “It’s okay”). Every day next week, I will practice physical relaxationat least _____ times, for at least _____ minutes each time (make it easy, reasonable).
5. Simple goals and small steps.It’s easy to feel overwhelmed when you’re depressed. Some problems and decisions can be delayed, but others cannot. It can be hard to deal with them when you’re feeling sad, have littleenergy and are not thinking as clearly as usual. Try breaking things down into small steps. Give yourself credit for each step you accomplish.The problem is _________________________My goal is _____________________________Step 1: ________________________________Step 2: ________________________________Step 3: ________________________________
6. Eat nutritious, balanced meals.You are what you eat. Many people find that when they eat more nutritious, balanced meals, they notonly feel better physically, they feel better emotionally and mentally also.During the next week, I will improve my diet by:________________________________________(Example: “Strive for five.” Eat at least five fruits andvegetables a day.)
7. Avoid alcohol.Alcohol is a depressant and can add to feeling down and alone. It can also interfere with the helpyou may receive from antidepressant medication.
I will restrict my alcohol intake to no more than twodrinks on no more than two days per week.