Symptoms of
Depression
Your mental health matters
Depression is a serious mental health condition that affects people from
all walks of life. If you have symptoms, please seek help as there are
many treatment options available.
Difficulty
Concentrating or Fatigue or
Making Loss of Energy
Decisions
Persistent Loss of
Sadness or Interest or
Low Mood Pleasure
Changes in
Changes
Appetite or
in Sleep
Weight
Patterns
Symptoms of
Anxiety
Your mental health matters
Anxiety affects not only our emotional state but also our daily life. You
should never feel like you have to suffer in silence. Seek help if you are
struggling with symptoms.
Worry excessively Rapid
about everyday Heartbeat and
things Profuse
Sweating
Restless,
easily irritated, Struggle to
feeling uneasy focus and
concentrate
Sleep issues Avoiding
lead to certain
disturbances actions or
situations
How to Overcome and
Avoid Depression
1
Maintain Healthy Lifestyle
Exercise regularly, eat well, and prioritize sleep to boost mood and
overall well-being, reducing the risk of depression. These habits
release endorphins and promote physical and mental health.
2
Develop Coping Techniques
Practice mindfulness, deep breathing, or talk to someone for
support during tough times. These coping strategies can help
manage stress and difficult emotions effectively.
3
Connect with Others
Cultivate meaningful relationships and engage in social activities to
combat loneliness. Spending time with loved ones and participating
in group hobbies fosters a sense of belonging and provides
emotional support.
4
Seek Professional Help if Needed
Don't hesitate to reach out to a therapist or counselor for
additional support. Professional help can provide guidance and
strategies to manage depression effectively, improving overall
well-being
STOP Technique
Interrupt anxious thoughts and feelings
S
Stop.
When you start feeling anxious or overwhelmed,
take a moment to pause and step away from
what you're doing or thinking.
T
Take a deep breath.
Inhale slowly through your nose
and exhale slowly through your
mouth. Repeat several times.
O
Observe.
Pay attention to what’s happening in your
body and mind. Acknowledge the feelings
and thoughts you’re experiencing.
P
Proceed.
Choose how you would like to proceed, focusing on
activities or thoughts that make you calm and
happy.
Things I Love About Myself
List qualities or traits about yourself that you admire and appreciate.
Rewire Your
Thought Patterns
OLD BELIEVES
TRY THESE
INSTEAD
I am the overcomer & despite walking on my path feeling
I'm fearful
fearful, there's no challenge I'll face that I cannot surmount.
There are two words I no longer recognize. I can stop
I can't stop worrying worrying & will start living life to the fullest & enjoy every
moment of it
I'm feeling the toughness building up inside me that will
I'm feeling defeated enable me to conquer the defeated state I'm currently in; I'm
bouncing back stronger than ever.
Anxiety Journal
Better Coping
My Reaction What Happened
Strategy
Better Coping
My Reaction What Happened
Strategy
Better Coping
My Reaction What Happened
Strategy
Anxiety Worksheet
What situations trigger your anxiety?
What can you do to make yourself
more comfortable?
What distracts you from achieving your goals?
Remember the situation when you felt
proud of yourself.
About Depression....
How long in your life you've been affected by depression?
On the timeline below, indicate the significant times you remember
being affected by depression
BIRTH PRESENT DAY
What would you be What does it feel like to think
willing to try to help about taking steps to get your
reduce your depression? depression under control?
Self- Reflection
Questions
1- What were your favorite memories?
2-What are my goals in life?
3- What are my Strengths?
4- What do I love about myself?
5- What went well?
6- What didn't go well?
7- What important skill am I lacking?
8- What is the greatest limit I've put on myself?
Stress Tracker
EVENT DATE/TIME YOUR REACTION
Healthy Meal Planner
WEEK OF:
BREAKFAST LUNCH DINNER SNACKS
MON
TUE
WED
THU
FRI
SAT
SUN
Monthly Reflection
Things that made me HAPPY this week
Annual Goals
Year
January February March
April May June
July August September
October November December
Inspirations
SONGS FILMS
PODCASTS BOOKS
PLACE PERSON
Mental Health Goals
Mindset Goals
Behavior Goals
Other Goals
Gratitude Journal
WEEK OF:
TODAY I AM GRATEFUL FOR..
MON
TODAY I AM GRATEFUL FOR..
TUE
TODAY I AM GRATEFUL FOR..
WED
TODAY I AM GRATEFUL FOR..
THU
TODAY I AM GRATEFUL FOR..
FRI
TODAY I AM GRATEFUL FOR..
SAT
TODAY I AM GRATEFUL FOR..
SUN
My Mental Health Plan
Things I can do when SAD
This year I plan to...
Things I can do when ANXIOUS
My Mental Health Plan
My Mental Health Plan
Take care of my MIND Action Plan
Take care of my BODY
Take care of my SOUL
Self- Improvement
Habits To Change
My Happiness Level
DATE: DATE:
On a scale of 1 to 10 my On a scale of 1 to 10 my
happiness level is ____ happiness level is ____
because .... because....
DATE: DATE:
On a scale of 1 to 10 my On a scale of 1 to 10 my
happiness level is ____ happiness level is ____
because .... because....
My Greatest
Accomplishment
Explore the setbacks you encountered and the strategies you
employed to navigate them.
Challenges and
Obstacles:
Consider how you've grown personally, professionally, or
emotionally as a result of this experience.
Learning and
Growth:
Acknowledge the support you received from others, whether it
was from friends, family, mentors, or colleagues.
Support
System:
Identifying Triggers
Write down your triggers.
TRIGGER #1 TRIGGER #2
TRIGGER #3 TRIGGER #4
Goal Setting
ACTION STEPS
YOUR GOALS
PROBLEMS
SOLUTIONS
DATE PROGRESS
My Relaxation Plan
In my free time, I will try to relax my soul and body using these techniques.
Relax my MIND Relax my UPPER BODY
Relax my ARMS Relax my NECK
Relax my LOWER BODY Relax my LEGS
Exercise Tracker
EXERCISE M T W T F S S
Exercise Log
Type of Exercise Minute How Do I Feel? Energy After
Healthy Resources
PODCASTS BOOKS
FILM/DOCUMENTARIES VIDEOS
Causes Of Depression
Describe any factors that are present in your life, try to find out
some causes of your depression
Personality Type Life Events
Physical Illness Social Environment
Family Environment Genetics
Alcohol/Drug Abuse Medications
Causes Of Depression
Worksheet
List the categories that have What do these categories
affected you in order of their tell about yourself?
importance
1.
2.
3.
4.
5.
6.
7.
8.
Which categories do you (or don't) have control over?
Realizing what might have contributed to your depression,
describe any ideas you have for overcoming it
Current Situation
DATE:
My Current Situation
Concerns About My Current Situation
Things I am Grateful for Despite My Situation
My Desired Outcome
Survival Planner
Survival Plan The worst that could happen
Safety Plan
People I Can Call My Triggers
Coping Skills I Can Use Ways to Keep Myself Busy
Other Helpful Resources Strengths to Get Me Through It
Therapy Goals
How will you know if the therapy is
working for you?
Write down the most important goal for your
therapy or counseling
Other goals you have for therapy or counseling
Thoughts Discovery
Describe a recent situation where you felt sad or depressed
What you felt? Describe your feelings
What you thought? What you did?
My Manifestations
What do you want for this year?
Motivation and Inspiration
Visualize your manifestation coming true
I FEEL...
I AM...
I HAVE...
I SEE...
Limiting Beliefs Action Plan
Goal Planner
Start Date: End Date:
My Goal Affirmation Statement or Quote
Action Plans for my Goal
Behavior Tracker
WEEK:
Behavior Tasks M T W T F S S
Notes
Doctor Visits
Date Doctor Time Place Comments
Medication Tracker
DATE TIME DOSAGE MEDICATION NOTES
Mood Tracker
DATE:
MY ACTIVITY MY MOOD
Personal Mission
Statement
List three people you admire and the traits they possess that you
find important.
Person Traits
Write down 3 most important
Name 3 values that define you
things you want to accomplish
1. 1.
2. 2.
3. 3.
Imagine who you want to become and how you want to be
remembered. Write down your vision
Self-Compassion Exercise
Write down a current struggle you're going through in your life
Write down any ways you may be lost in the story line of the situation
Write down any painful feelings you may be having, acknowledge
the pain without exaggerating or being dramatic. Use objective and balanced
tone
Remind yourself that it is normal to be in situation like this and that
many people are probably experiencing feelings similar to yours
Symptoms Tracker
MENTAL SYMPTOMS M T W T F S S
Symptoms Worksheet
Analyze your Symptoms Tracker. List the symptoms that come and go,
but don't cause much disruption in your life
Now list those that cause a long-term or severe disturbance in your life
List the ways to ease the symptoms
Habit Reversal
Worksheet
Write down the habits you'd like to change
New Habit Old Habit
MOTIVATION GENERALIZATION
List the things that will help you Write down how you plan to
to motivate and encourage practice your habits (in what
yourself to change old habits circumstances, how
often, etc.)
Positive Journal
Record 3 positive things each day of the week
MONDAY TUESDAY WEDNESDAY
THURSDAY FRIDAY SATURDAY
SUNDAY
Safety Contacts
My Contact Information
Name: Phone:
Address: Email:
Family member or friend who can help me when I'm in crisis
Name: Phone:
Address: Email:
My Doctor’s Contact Information
Name: Phone:
Address: Email:
My Health Care Information
Preferred Hospital: Phone:
Address: Emergency:
Insurance:
Medications and Allergies
Stress Management
Worksheet
What causes stress for you?
What do you gain from stress?
What do you lose from stress?
How does stress benefit me? How does stress hurt me?
What stress management skills do I need to develop?
Daily Emotion Log
DAY:
HAPPY ALERT HOSTILE
CONTENT ASHAMED HURT
TIRED AWED INTERESTED
SCARED CHALLENGED INSPIRED
STRESSED COMPASSIONATE JEALOUS
BORED CONFIDENT LOVED
ANXIOUS CURIOUS PROUD
MOTIVATED COURAGEOUS REJECTED
SICK DETERMINED OVERWHELMED
RELAXED DISAPPOINTED LOVING
SAD DISTRUSTFUL STRONG
ACTIVE EMBARASSED ACTIVE
LONELY ENVIOUS LONELY
DULL EXCITED DULL
NORMAL FRUSTRATED NORMAL
ANGRY GUILTY ANGRY
NUMB HELPLESS NUMB
GOOD HOPELESS GOOD
Daily Emotion Log
DAY:
Compare your results with the previous
days. Do you notice a pattern?
Write down what triggers certain emotions
(people/events)
What kinds of thoughts are you having
when you have these emotions?
My Triggers
What triggers them? (events,
My Negative Emotions
people, thoughts, situations)
What triggers them? (events,
My Positive Emotions
people, thoughts, situations)
Do you notice any patterns?
Identifying Negative
Experiences
List some negative experiences you often think about
Write down recurring negative thoughts associated with the
experiences mentioned above
Find out if the thoughts you've listed have these characteristics
Thought 1 REPETITIVE ABSTRACT UNSHAKABLE
INTRUSIVE PASSIVE UNCONTROLLABLE
Thought 2 REPETITIVE ABSTRACT UNSHAKABLE
INTRUSIVE PASSIVE UNCONTROLLABLE
Thought 3 REPETITIVE ABSTRACT UNSHAKABLE
INTRUSIVE PASSIVE UNCONTROLLABLE
Anti-depressant Boosters
DAY:
Day Activity Results
Morning
Daytime
Evening
Meals
Your Personal Strengths
Make a list of your big strengths
Make a list of your big strengths
Remember one small thing that makes you unique
Appointments
PLACE: DATE:
DOCTOR:
Appointment Purpose
Questions to Ask
Doctor’s Notes
After Appointment To-Do-List
Positive Affirmations
My Positive Affirmation Statement
Activities Tracker
Activities I love doing at home
Activities I love doing outside
Activities I love doing with others
Activities I am excited to try
Abundance Tracker
Money I have
I am Grateful for...
I Intend to Manifest...
I Will Celebrate My Abundance by...
Positive and Negative
Thoughts
POSITIVE NEGATIVE
POSITIVE NEGATIVE
POSITIVE NEGATIVE
POSITIVE NEGATIVE
Motivating Yourself
When we are struggling with a depressive episode, we often know what we
need to do to pull ourselves out of it but lack the motivation. For example,
most of us know that exercise has positive implications for mood, however;
when it comes taking action we find ourselves stagnant.
Things I can do to pull myself What benefits come from doing
out of a depressive episode: these things?
Ways I can motivate or incentivize myself to do these things:
Mindset Shift
WORRY PATTERN ANCHOR THOUGHT
Worry Reflections
Identify recurring worry Describe a recent worry and Reflect on how worrying affects
triggers its impact on you your daily life
Imagine a scenario where you were able to let go of worry and
embrace a sense of peace and calm. What steps could you take to
move towards that state of mind?
Anxiety Log
Date/ What Physical Anxiety What Did I Say
Situation
Time Did I Do? Sensation Rating (1-10) to Myself?
Thinking Patterns
Thought about WORLD Thought about FUTURE
Thought about MYSELF Thought about OTHER
Values Reflection
When we focus on pleasant thoughts, memories, and emotions - it may bring
positive feelings and encourage us to bring more of that back to our lives.
When do you feel the most energized?
What brings you the most joy?
When do you feel most like yourself?
What qualities do you admire in others?
What would I do if there were no limitations?
I want to be... adventurous? curious? creative?
kind? authentic?
Therapy Notes
Date: Therapist:
Topics Discussed
Summary and Thoughts
Depression Clarity
What triggers it? Emotion/ Thought Symptoms
Self- Blame
What Am I Blaming Myself For? Why should I forgive myself?
The Impact of Depression
Reflect on who you were before experiencing depression. Write down
your thoughts and comments about how you felt at that time.
ME NOW ME BEFORE
Monthly January
Self-Love Plan
TO DO NOTES
MON TUE WED THU FRI SAT SUN
Monthly February
Self-Love Plan
TO DO NOTES
MON TUE WED THU FRI SAT SUN
Monthly March
Self-Love Plan
TO DO NOTES
MON TUE WED THU FRI SAT SUN
Monthly April
Self-Love Plan
TO DO NOTES
MON TUE WED THU FRI SAT SUN
Monthly May
Self-Love Plan
TO DO NOTES
MON TUE WED THU FRI SAT SUN
Monthly June
Self-Love Plan
TO DO NOTES
MON TUE WED THU FRI SAT SUN
Monthly July
Self-Love Plan
TO DO NOTES
MON TUE WED THU FRI SAT SUN
Monthly August
Self-Love Plan
TO DO NOTES
MON TUE WED THU FRI SAT SUN
Monthly September
Self-Love Plan
TO DO NOTES
MON TUE WED THU FRI SAT SUN
Monthly October
Self-Love Plan
TO DO NOTES
MON TUE WED THU FRI SAT SUN
Monthly November
Self-Love Plan
TO DO NOTES
MON TUE WED THU FRI SAT SUN
Monthly December
Self-Love Plan
TO DO NOTES
MON TUE WED THU FRI SAT SUN
To-Do-List
Important Notes