AS@W
AS@W Antidepressant Skills at Work: Dealing with Mood Problems in the Workplace
Reactivating Your Life
Step 1 Identify activities to increase

There are three main areas in which depressed people often reduce their activity. These are: Enjoyable Activities, Self Care and Involvement with Family & Friends.

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

Remember: Action starts first – motivation will kick in later. Setting goals to increase your activity level is a powerful method for managing depressed mood. The aim is to gradually get yourself moving even though you might not feel like it. These are the steps to gradually reactivating your life.


Enjoyable Activities

Examples:

  • going for a walk on your lunch break
  • reading a magazine or book
  • watching a movie
  • going to a hockey game

Increasing activities in this area will make a difference by:

  • reminding you of your interests and things that are important to you
  • rewarding you for making the effort to manage your depression
  • helping maintain the balance between your work and personal life

Your ideas:

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Self-Care

Examples:

  • exercising (e.g. taking advantage of a company supported fitness program)
  • taking a nutritious lunch to work
  • taking time to plan your day when you get to work

Increasing activities in this area will make a difference by:

  • directly enhancing your sense of physical well-being
  • preventing your mood from slipping down
  • reminding you of your strengths and abilities

Your ideas:

pencil

 

 

 

 

 

Involvement with Family & Friends

Examples:

  • going out for dinner with a friend
  • getting out to a social group or class
  • planning a family outing
  • attending your child’s soccer game
  • arranging to get together with a colleague after work

Increasing activities in this area will make a difference by:

  • helping you regain a sense of connection to others
  • giving other people the chance to provide reassurance and support
  • shifting you away from being alone and focusing on depressive thoughts

Your ideas:

pencil

 

 

 

 

 

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