Collaborative Care Journeys
Depression
Depression is a common medical illness that affects how you feel, the way you think, and how you act. It impacts an estimated one in three adults in the US. Fortunately, it is treatable. Over the next few weeks you will meet with your Care Manager to work on creating a plan that includes learning skills that have been proven to reduce symptoms of Depression.
In this journey you will learn about depression and some things that you can do to lessen the impact it has on your life.
Getting Started
You may have been experiencing depression for a while, or your feelings of depression could be new. No matter where you find yourself, know you are not alone. This video will help you learn more about depression and how it may impact you.
What is Depression?
Depression takes on many shapes. It can look very different from person to person. This video helps to explain the many ways depression can impact your life, and why there is reason for hope.
Medication for Depression
Medication works for many people. Along with therapeutic support, medication can be an important part of treatment for depression. There are several medications that have been shown to help manage the symptoms of depression. Watch this video to learn more.
Medication can play a big role in the treatment of depression. At first, some people feel they don’t want to take medication. If you’re not sure about taking medication, there are skills you can still learn to manage depression. We will talk about ways to treat depression, whether you choose to take medication or not.
Identifying Strengths
Depression affects our thoughts and perceptions about the world and ourselves. One way we can feel better over time is to practice focusing on our character strengths. Watch this video and get ready to share your personal strengths with your care manager.
Character Strengths
Our strengths protect us against the negative effects of stress. Use the following worksheet to identify your strengths. Share these strengths at your next care manager meeting.
Journal Intro
You will be asked to journal your experience at different points in this journey. Journaling is a helpful way to track progress and growth, build self confidence and achieve goals. Your care manager can have access to these journals to discuss treatment, or they can remain private. Take a minute to journal about one of your character strengths.
Strengths Journal
Think about moments in your life when you were most productive. Consider the days when it felt like time slipped away. What were you doing? If you could spend the rest of your life doing what you love every day, what would you choose? What internal and external strengths do you have that help you succeed in these passions? Take a moment to journal some of your passions and strengths.
What is Mindfulness?
Mindfulness has been proven to improve Depression symptoms. Mindfulness is the practice of noticing what you are thinking and feeling without judgment.
Watch this video to learn more.
Mindfulness Practice
Mindfulness can be done at any time of day. It is simply being present in your body and noticing the feelings and thoughts in the body and mind.
Watch this video to learn more.
Mindfulness Explained
Mindfulness can be practiced in small moments throughout the day. To begin, relax and allow your mind to focus on the physical sensations of your body. Bring your attention to your breathing. Notice noises or thoughts and let them go. Bring your attention to being fully present in your body and this moment. You can practice mindfulness anytime and anywhere; take some time to practice today.
Mindfulness Journal
Try mindfulness at different times of day and multiple locations. What works best for you? How do you feel after? Take some time to journal about your mindfulness journey so far.
Self Compassion
Practicing mindfulness can bring up thoughts about ourselves and the world. Thoughts about ourselves impact how we feel. Seeing our mistakes without judgment helps us to move forward in life with courage and strength. Practicing self-compassion is changing our inner voice to a kinder voice. Take some time to journal some kind thoughts about yourself.
Identifying Feelings
Practicing mindfulness makes us aware of emotions. Once aware, we can get better at saying how we feel with practice. Learning how to identify and express our emotions will help us feel better over time. Watch this video to learn more.
Feelings Wheel
Finding the words for how we feel helps us to be more aware and feel better. Print this worksheet or save it on your phone and use it daily to help identify how you are feeling.
Mindfulness Practice
Mindfulness brings self-awareness and change by bringing your character strengths more clearly into view. It serves as a path to see yourself as you really are. Take some time to journal about your ideal self. What’s the first step you can take to get closer to who you want to be?
Review
Depression symptoms can be reduced by taking small steps toward change and self care. In this journey, you have learned about treatments, medications, focusing on strengths, and practicing meditation. We will continue to learn new skills in the next part of the journey. Watch this video to see a brief summary of what you have learned so far.
What is Cognitive Behavioral Therapy?
Cognitive Behavior Therapy (CBT) is considered one of the best treatment methods for depression. CBT is the process of changing the way we think which in turn, changes the way we feel. CBT is more than just a change in perspective. With enough practice, CBT can actually change the wiring in our brains and the way that we view certain situations. Watch this video to learn more about CBT.
What are Thoughts?
To change our thinking, we must first understand what thoughts are and how they function. Thoughts are not facts. Thoughts come from our interpretations of life experiences and they impact how we feel. We can change the way we feel by changing our thoughts. Using mindfulness, take some time today to notice your automatic thoughts and the feelings they bring up.
Automatic Negative Thoughts
A lot of our thoughts are automatic and negative. These automatic negative thoughts (ANTs) pop into our heads before we even know we’re having them. Watch this video to learn how they can strongly affect our moods.
Thought Distortions
Our thoughts can feel very real at times, but believing everything we think can have a negative impact on our mental health. Thought distortions are an example of common thinking patterns we all experience. In general, most people can relate to some type of thought distortion. Look over the handout on thought distortions. Do any of these sound familiar? See the worksheet for more examples.
Mindfulness Review
Mindfulness is being present in the moment and noticing thoughts and feelings without judgment. It is to be done as a practice, not as perfection. Mindfulness has been proven to help improve your bodily functions and mood. Take some time to practice mindfulness today and journal your experience.
Breathing Practice
When learning mindfulness, focusing on breathing is one way to stay in the moment and help your body stay calm. Watch the following video to learn about and practice box breathing.
Emotions Review
When practicing mindfulness, you may notice new feelings. Naming feelings can help you address desires you have for change in your life. Refer to the feelings wheel – place it where you can see it often or save it on your phone – to practice naming emotions. Have you been surprised by any emotions that came up? How do you feel when you name your emotions?
Thoughts Review
When practicing mindfulness, you may notice thoughts in your mind as you attempt to remain present. Just notice them. Thoughts are not facts. Thoughts can be automatic, negative, and distorted. Reflect on the common thinking errors and notice if your thoughts follow these patterns. Journal your experiences.
Coping Skills
You have learned about Cognitive Behavioral Therapy and ways people have found to reduce symptoms of Depression. You have learned about mindfulness, thoughts and emotions. Next you will learn more skills that will help you feel better as you add them to your daily life.
Practice Gratitude
Practicing gratitude and being thankful reduces depression and increases our stress tolerance. Gratitude leads to happiness. Gratitude can rewire the brain and release chemicals that help increase our well being.
Watch this video to learn more.
Opposite Action
When we are afraid, we tend to avoid or run away from the source of fear. Acting opposite means acting opposite from the urge that comes from an emotion. Acting opposite is one way to change how we feel. By naming feelings and actions that keep us stuck, we can plan actions that can help us feel better and get back on track.
Mindfulness Check-In
You have been learning a lot and practicing new skills! Give yourself a pat on the back and be proud of your accomplishments so far!
Watch this video to complete a quick mindfulness exercise.
Behavioral Activation
Behavioral Activation is a skill used in the treatment of depression. It has to do with how behaviors and feelings influence each other, and it is evidence-based (which means it works!). It also aligns with the goals you’ve worked on with your care manager.
Watch this video to learn more.
Behavioral Activation
You have learned how actions impact mood. Let’s practice those skills. Think of a behavior that makes you feel bad about yourself or depressed. This could be avoiding friends or eating junk food. Now think of a behavior that makes you feel better. One you want to increase. This could be a daily walk or eating healthy foods.
Write these in your journal.
Opposite Action
Opposite action is doing the opposite of what your emotions tell you to do. An example is when feeling sad, you may feel like laying in bed all day, but instead, using the opposite action skill, you decide to get out of bed and go for a walk. How will you use opposite action today? Journal about your plans.
Behavioral Activation Review
Depression and low mood can lead us to stop doing these we used to enjoy or reaching out to family and friends. This can make depression worse and make it last longer! Behavioral activation is a strategy for increasing activity levels which can impact mood and energy so we can start feeling better. This worksheet presents ideas on how to practice this new skill.
Behavioral Activation Worksheet
Behavioral Activation
You have been learning about behavioral activation, opposite action, and will soon review goal setting.
Journal about using these skills and what goals you would like to achieve.
Goal Setting
Setting goals is important and gives you direction. Completing your goals makes you feel good about yourself. This video will help you learn about making a SMART goal. You will work on setting a goal with your Care Manager.
At this point you may have noticed some improvement in your wellbeing and reduction in your symptoms. You have started to take some positive actions and have made progress towards your personal goals. This week you will learn about making a routine and how routines help lower daily stress. You will also learn about journaling as another skill that might be helpful in treating depression.
Setting a Routine
Making a new activity part of your routine is hard. This handout gives you some helpful tips to encourage you to stick with the new activity.
Movement
Physical exercise is a useful way to treat depression. It helps treat current symptoms and avoids depression coming up again in the future. Making physical exercise apart of your routine will keep your body and mind healthy. Look over the handout with your care manager and talk about some ways you could make exercise apart of your routine.
Benefits of Journaling
There are many benefits of journaling. You have been asked to journal as a part of your treatment and may have found this helpful to you. Consistent journaling can improve positive self-talk, help control symptoms, and improve overall mood. It can also promote personal growth. Watch this video to learn more.
Social Support
Making changes to improve mental health is hard work. It takes time and it also takes support. Who are some supports for you? Family? Friends? Coworkers? Jot down some ideas in your journal.
Self Compassion
Change isn’t a linear process. Sometimes it looks more like a circle. Some days you might feel great. Others not so much. If you need to circle back to a higher level of support that’s okay. How will you know if you need to do that? What are some warning signs?
Gratitude
Gratitude is a felt sense of wonder, thankfulness and appreciation for life. Practicing gratitude can lower negative emotions and has been proven to be beneficial to the mind and body. Start by writing down 3 things you are grateful for every day.
Skills Check-in
How have you done with the skills you have learned in this journey? Have you been able to put any of these skills into practice?
Congratulations on completing the Depression Journey! Watch the following video for a summary of what you have learned.
We understand that there is a lot going on in your life. You have learned a lot in this journey, and it can be hard to remember everything!
Take a look at this summary sheet we’ve created for you.