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Depression Recovery Tools

G.R.A.P.E.S
Here's an easy way to plan your day to improve your mental health: GRAPES. It stands for be GENTLE with yourself, have some RELAXATION time, stay ACTIVE, do something PLEASUREABLE, get some EXERCISE and be SOCIAL. The idea is to see if you can schedule each of the six elements each day - even if it's brief.

What to do when you don't feel like doing anything
When you are really depressed it's important to take stock of what's weighing you down and to also know what can help. Here's a worksheet to help you to overcome not feeling like doing anything.

Action Planning for Prevention & Recovery
This booklet contains information, ideas, and strategies that people from all over the country have found to be helpful in relieving and preventing troubling feelings and symptoms. It was funded by the U.S. Department of Health and Human Services (DHHS), Substance Abuse and Mental Health Services Administration (SAMHSA), Center for Mental Health Services (CMHS), and prepared by Mary Ellen Copeland, M.S., M.A.

Create a Personal Mission Statement
When we are depressed we often have lost hope. Having hope means that we can see our future and it is compelling and meaningful. A tremendously powerful way to create a hopeful vision is to write a personal mission statement. The experience of creating your mission statement will put you in touch with your accomplishments, interests and values.
Burns Triple Column Technique
The Burns Triple Column worksheet is helpful when a person is feeling stuck or depressed. You begin by writing a short description of your situation. Then in the left column you list the thoughts you are having about that situation. The third step to to examine each thought to see if it has any cognitive distortions in it. For the thoughts that are distorted you last see if there is a kinder way to think about that part of your situation. The separate examples tool can help illustrate how this can work. In the examples tool you can see what each of the 10 cognitive distortions might look like and then how they might be interpreted differently.


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Depression Recovery Tools