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Self Help For Worry, Anxiety Relief, and Depression Recovery

Self-help Lesson #22 Anxiety Thought Worksheet

Self-help Lesson #22 Anxiety Thought Worksheet

ANXIOUS THOUGHTS RECORD   Directions:  Write down the events, thoughts and emotions you  have when you become anxious. Then define whether there are distortions in your thoughts, and brainstorm alternative ways of looking at your situation.  Look back over previous lessons, or talk to your therapist if you are stuck and can’t think of alternativeRead more about Self-help Lesson #22 Anxiety Thought Worksheet[…]

Self-help Lesson #20 Learn To Recognize Thought Distortions Contributing To Anxiety

Self-help Lesson #20 Learn To Recognize Thought Distortions Contributing To Anxiety

Anxious Cognitive Distortions How many of these do you do? Learn to recognize the different thought distortions to help reduce anxiety.  Fortune Telling Example:  “Something bad is going to happen”  “I know I will, I’ll fail” “I’ll lose my job” Fortune telling is predicting a frightening outcome.  If you are so successful at predicting let’sRead more about Self-help Lesson #20 Learn To Recognize Thought Distortions Contributing To Anxiety[…]

Self Help Lesson #19 Perfectionism Worksheet

Self Help Lesson #19 Perfectionism Worksheet

Automatic Thought Record  Perfectionism Worksheet Sample Event Was told not to be such a perfectionist, so did a sloppy job on routine paperwork and got yelled at.   Sample Feeling Disappointed, baffled, bewildered, confused, double-bind, between a rock and a hard place.   Sample Automatic Thought At work they tell me not to bother puttingRead more about Self Help Lesson #19 Perfectionism Worksheet[…]

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 #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 #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[…]