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Self Help For Worry, Anxiety Relief, and Depression Recovery

Self-help Lesson #15 – List Of 300 Pleasant Activities For Depression Reduction

Self-help Lesson #15 – List Of 300 Pleasant Activities For Depression Reduction

List of Pleasant Activities  From The Depression Prevention Research Project 1985 Instructions:  This list includes 300 activities which people sometimes enjoy.  By following the instructions below, you will be able to come up with an individualized list of 100 activities which you will use during the course to increase your level of pleasant activities andRead more about Self-help Lesson #15 – List Of 300 Pleasant Activities For Depression Reduction[…]

Self-help Lesson #13 How To Reduce Depression Through Pleasurable Activities for Depression Relief

Self-help Lesson #13 How To Reduce Depression Through Pleasurable Activities for Depression Relief

How To Reduce Depression Through Pleasure  Although there are many ways to reduce depression, one way that has been shown to be effective is to increase the amount of pleasure you are receiving on a day to day basis.  The following steps can help you to do this. Create a list of pleasurable activities. IncludeRead more about Self-help Lesson #13 How To Reduce Depression Through Pleasurable Activities for Depression Relief[…]

Self Help Lesson #11 How To Get A Good Night’s Sleep  To Improve Quality Of Life

Self Help Lesson #11 How To Get A Good Night’s Sleep To Improve Quality Of Life

How To Get A Good Night’s Sleep The following guidelines are recommended to help you improve both the quality and the amount of your sleep.  Exercise during the day , preferably in the late afternoon before dinner.  Aerobic exercise (20) minutes is better, but 45 minutes to an hour of brisk walking will suffice. GoRead more about Self Help Lesson #11 How To Get A Good Night’s Sleep To Improve Quality Of Life[…]

Self-help Lesson #10  Regular Daily Relaxation for Rapid Symptom Reduction of Depression and Anxiety

Self-help Lesson #10 Regular Daily Relaxation for Rapid Symptom Reduction of Depression and Anxiety

Regular Daily Relaxation The benefits of regular daily relaxation include decreased heart rate, decreased blood pressure, decreased tension, decrease in analytical thinking. What to do:  Regularly practice deep relaxation for 20-30 minutes a day.  This will generalize to the rest of your day and reduce anxiety, prevent stress, increase energy, increase concentration and  memory, reduceRead more about Self-help Lesson #10 Regular Daily Relaxation for Rapid Symptom Reduction of Depression and Anxiety[…]

Self-help Lesson #9 Nutrition As A Self Care Method To Help Manage Depression And Anxiety

Self-help Lesson #9 Nutrition As A Self Care Method To Help Manage Depression And Anxiety

NUTRITION  There are things that can aggravate depression. It is a good idea to avoid substances that do that. Some of these would include:  caffeine, coffee, cola, chocolate so have a maximum of 1 cup of soda a day, preferably none. Another thing to look out for is nicotine, preservatives,  salt  and meat hormones AvoidRead more about Self-help Lesson #9 Nutrition As A Self Care Method To Help Manage Depression And Anxiety[…]

Self Help Lesson #8 – Exercise as a form of self care for dealing with depression

Self Help Lesson #8 – Exercise as a form of self care for dealing with depression

Exercise, Fitness & Working out:   Benefits:  If exercise could be put in a pill and bottled everyone would probably buy it because the benefits are so enormous. Reduced skeletal muscle tension More rapid metabolism of adrenalin, thyroxin, and endorphins (which can improve your mood) Discharge of pent-up frustration (which can reduce anxiety) Lower cholesterolRead more about Self Help Lesson #8 – Exercise as a form of self care for dealing with depression[…]

Self Help Lesson #7B A Strong Circle of Friends Can Improve Quality of Life and is a Self Help Strategy for Dealing with Depression

Self Help Lesson #7B A Strong Circle of Friends Can Improve Quality of Life and is a Self Help Strategy for Dealing with Depression

  It is a well known symptom of depression that people will isolate themselves, stop accepting invitations out, stop returning calls, and just withdraw into their shell when they are depressed.  This RSR strategy will draw you out and help you move forward.  A strong circle of friends promotes less illness, less stress, less psychosomaticRead more about Self Help Lesson #7B A Strong Circle of Friends Can Improve Quality of Life and is a Self Help Strategy for Dealing with Depression[…]

Self Help Lesson #7a The Support Of Friends – Do You Have A Best Friend?

Self Help Lesson #7a The Support Of Friends – Do You Have A Best Friend?

Friends Are Good Medicine – Self Help Strategy Background: There is substantial research evidence done over the last 10 years that people who have a close circle of friends have less stress, fewer health problems, less depression, live longer, live happier lives.  A “close friend” is someone that you can be yourself with, someone youRead more about Self Help Lesson #7a The Support Of Friends – Do You Have A Best Friend?[…]

Self Help Lesson #6 Fifteen Reasons/Excuses For Not Doing Your Goals, The Star Chart or the Self-Help Homework Exercises:

Self Help Lesson #6 Fifteen Reasons/Excuses For Not Doing Your Goals, The Star Chart or the Self-Help Homework Exercises:

Making EXCUSES like “I don’t feel like it…” is a form of procrastination. Where do you procrastinate? This worksheet can help you identify the excuses you make.      Sample Excuses: In this column place a check mark beside all the reasons that apply to you:  Respond to each statement in your own words: “I’m not convinced thatRead more about Self Help Lesson #6 Fifteen Reasons/Excuses For Not Doing Your Goals, The Star Chart or the Self-Help Homework Exercises:[…]