AS@W
AS@W Antidepressant Skills Workbook: Heling You Deal With Depression
Reactivating your life
Step 1 Identify activities to increase

There are four main areas in which depressed people often reduce their activity. These are: Involvement with Family & Friends; Personally Rewarding Activities; Self-Care; and Small Duties.

In order to identify some goals to work on, take a moment to consider each of these areas. List some activities in each area that have been affected by depression (or that had been neglected even before the depression began) and that could be increased.

Personally Rewarding Activities

Examples:

Reading magazines. Walking in a natural setting. Doing crafts or hobbies. Planning travel. Seeing movies, plays, or games.

Increasing your activity in this area will make a difference because:

  1. it reminds you of your own interests, the things that are important to you
  2. it provides you with badly-needed rewards as your depression starts to lift

Your ideas:

 

 


 

Self-Care

Examples:

Getting dressed each day. Taking time to shower and get cleaned up. Exercising. Eating breakfast. Eating more nutritious food. (Lifestyle factors associated with reducing depression are discussed in the information sheets at the back of the book.)

Increasing your activity in this area will make a difference because:

  1. it will directly enhance your sense of physical well-being
  2. it helps remind you that you are a competent person

Your ideas:

pencil

 

 

 

 

Small Duties

Examples:

Opening the mail. Paying bills. Housecleaning. Grocery shopping. Running errands.

Increasing your activity in this area will make a difference because:

  1. it increases your sense of control
  2. it reduces tension with others as you begin to take on a share of the work

Your ideas:

pencil

 

 

 

 

Involvement with family and friends

Examples:

Inviting people to do things. Keeping in contact with people where you used to live. Returning phone calls. Getting out to a social group or class.

Increasing your activity in this area will make a difference because:

  1. it will help you regain a sense of being connected to others
  2. it gives other people the chance to provide reassurance and support
  3. it takes you away from being alone and thinking depressing thoughts

Your ideas:

pencil

 

 

 

Next: Step 2