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coping skills for depression

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When It Comes To Coping Skills, Perception Matters

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When It Comes To Coping Skills, Perception Matters

As therapists, an important part of what we provide to our clients is coaching and education on coping skills. This term is used a lot to describe a growing set of cognitive, behavioral, and/or emotional tools that allow for mood management and overall increasing quality of life by building new habits and responses to one’s environment. When people hear the term coping skills they may envision someone taking slow deep breaths or going for a walk outside. These are examples of fantastic skills to use and regularly help many people. However, some people, including some of those who seek therapeutic services, can perceive the idea of coping skills as a waste of time or “not real therapy”. These are sometimes folks who struggle with buying into their own influence over their daily lives or simply struggle profoundly with motivation. No matter what the reason, if one sees new and effective ways of coping with daily life stressors as valuable, then this can make treatment very difficult.

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Summer Blues: Tips and Tricks for Coping with Summer Depression

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Summer Blues: Tips and Tricks for Coping with Summer Depression

Summer has its expectations to be fun and relaxing, but if you are struggling with summer depression, it isn’t. For some people, there is a biological cause. For others, the stressors of summer can pile up and affect their mood. What makes it more difficult is that you feel like you’re supposed to have a great time. This blog can help you to make your summer easier and more enjoyable.

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CBT-based Strategies for Managing Depression

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CBT-based Strategies for Managing Depression

Cognitive Behavioral Therapy (CBT) involves using your Thoughts to help manage your Emotions which in turn affect the way you either impulsively react or appropriately respond to a crisis or any situation. This is considered a CBT triangle- Thoughts, Feelings, and Actions. Depression may be described as feelings of "emptiness", "hopelessness", or "sadness". There are many different experiences of depression as there is uniqueness in people. Be aware of the following symptoms of Depression. Depression can show up as bodily and physical symptoms ( aches and pains that don't respond to traditional medical treatments); exhaustion; overeating or having 5 percent weight loss without intending to do so; excessive sleeping or unable to sleep enough; feeling more fidgety. Psychological symptoms include feelings of hopelessness and emptiness, maybe even anxiety. Suicidal ideations are not unusual. Social symptoms involve loss of interest in usual activities and avoiding others.

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G.R.A.P.E.S. for Depression: When Life Gives You Lemons, Make G.R.A.P.E.S.

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G.R.A.P.E.S. for Depression: When Life Gives You Lemons, Make G.R.A.P.E.S.

Grapes are nutritious and delicious, however we are referring to the acronym G.R.A.P.E.S. commonly used to address and combat depression. Symptoms of depression often include having feelings of sadness, even hopelessness, and lack of motivation. During times of depression, it can be helpful to follow these guidelines with the help of the following acronym, and to practice these regularly to reduce the possibility of experiencing depressive symptoms.

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Let's Get Physical?: The Challenge of Movement During Periods of Depression

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Let's Get Physical?: The Challenge of Movement During Periods of Depression

Depression is one of the most commonly reported mental health challenges. The need for coping skills to help manage depressive spikes, as well as chronic depression, remains important whether you are in treatment for depression or not. There are many skills that can help battle depression that use multiple methods. However, depression is also one of the most debilitating mental health challenges, as it is effective at significantly reducing motivation across many areas of life. This can include activities and/or hobbies that you once enjoyed and took pride in. This lack of motivation can also lead to a feeling of helplessness when you have the opportunity to use coping skills and other interventions. Many strategies for this include using behavioral change to help facilitate mood and thought changes. Others use cognitive approaches to help build a more factual perception of one’s self and the world. Whether you seek out supportive relationships, get back into jogging again, or reflect on the steps needed to go back to school and get that degree you want, all of these steps require a version of movement. Depression is easily reinforced by stagnation therefore movement is one of the strongest tools in your toolbox.

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G.L.A.D. Technique: An Engaging and Effective Grounding Skill for Depression and Anxiety.

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G.L.A.D. Technique: An Engaging and Effective Grounding Skill for Depression and Anxiety.

When one is feeling depressed and anxious, the G.L.A.D. technique is a grounding skill one can use to be more mindful in the moment and to experience positive distraction until strong negative emotions pass, as to reduce the possibility of impulsive reactions as impulsive reactions may not be an effective response in the moment. Try this practice out daily in order to notice positive shifts daily.

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Managing Depression with Behavioral Activation

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Managing Depression with Behavioral Activation

When experiencing depression, one may feel less energy to do anything, and the resulting tendency to socially isolate will consequently contribute to further feelings of sadness related to depression. Behavioral Activation is a skill used in Cognitive Behavioral Therapy (CBT) to help manage depression. The rationale is that purposely planning pleasurable activities will help diminish feelings of depression in the long term.