Managing Your Depression (21 page)

Jeff Davidson.
The Complete Idiot’s Guide to Assertiveness
. Alpha Books, 1997.

Debra Fine.
The Fine Art of Small Talk
. Small Talk Publishers, 2002.

A. Yeung, G. Feldman, and M. Fava.
Self-Management of Depression: A Manual for Mental Health and Primary Care Professionals
. Cambridge, 2010, app. C.

Index

About Me (form),
56

acceptance,
65
,
115

action plan for relapse prevention,
63
,
67
,
68
,
72
,
74
,
76
,
77
,
109
,
119
,
145

Action Plan for Relapse Prevention (form),
82
–85

Sample Completed Action Plan (form),
78
–81

Activities and People I Enjoy (form),
27

assertiveness,
118
–19

automatic thoughts,
89
,
91
,
95
,
96

baseline, defining your,
47
–56,
63
,
66

basics of mental health,
5
–7

bipolar disorder,
33
,
36
–37

managing,
57
,
63
–69

relapse prevention for,
73

stigma of,
38
–39

symptoms of,
42
,
44

challenging and changing your thoughts,
88
,
93
–101

exercises for,
93
–95,
96
–101

Cognitive Behavioral Therapy (CBT),
87
–104

to challenge and change your thoughts,
93
–101

exercises for,
93
–95,
96
–101

should statements and,
92
–93

and thought distortions in depression,
89

and types of distorted thinking,
90
–91

cognitive distortions,
90
–91

communication skills,
116
–26

assertiveness,
118
–19

dealing with family and friends,
117
–22

listening,
120
–21

talking with your doctor,
122
–24

coping,
105
–10

collective wisdom for,
131
–37

strategies for,
108

Daily Schedule (form),
30
–31

dealing with family and friends,
117
,
119
,
121
–22

defining your baseline,
47
–56,
66

depression,
33
–35

and anxiety,
38

fatigue and,
39
–42

managing,
63
–70

relapse prevention for,
67
,
71
–85

stigma of,
38
–39

symptoms of,
43

in women,
37

diet and nutrition,
10
–11,
14
–18

USDA 2010 dietary guidelines for Americans,
16

distorted thinking, types of,
90
–91

distress tolerance,
113
–15

exercise (physical),
18
–24

aerobic exercise intensity,
23

family and friends,
26
,
29
,
35
,
37
,
39
,
49
,
68

dealing with,
117
–22

tips for,
124
–26

fatigue,
39
–42

fluctuations,
66

health information on the Internet, evaluating,
139
–42

Internet,
137
–42

isolation, avoiding,
26
,
28
–29

listening,
120
–21

major depression,
33
–35

and anxiety,
38

fatigue and,
39
–42

managing,
63
–70

relapse prevention for,
67
,
71
–85

stigma of,
38
–39

symptoms of,
42
,
43

in women,
37

mastery, achieving,
25
,
102

mindfulness,
110
–13

exercise for,
113

mood and thought monitoring exercise,
93
–95,
96
–97

Mood Chart (form),
45
–46

mood disorders,
33
–46

stigma of,
38
–39

nutrition and diet,
10
–11,
14
–18

USDA 2010 dietary guidelines for Americans,
16

personal preferences,
51
–55

personal statement,
49
–50

physical exercise,
18
–24

pleasure and mastery, experiencing,
102
–4

relapse prevention,
63
,
67
,
68
,
72
,
73
,
74
,
76
,
77
,
109
,
119
,
145

Action Plan for Relapse Prevention (form),
82
–85

Sample Completed Action Plan (form),
78
–81

relationship with your therapist,
60
–62

routine and structure,
24
–26

Daily Schedule (form),
30
–31

should statements,
92
–93

and distorted thoughts,
99

skills/strategies

assertiveness,
118
–19

communication,
116
–26

coping and stress,
68
,
105
–10

dealing with family and friends,
117
–22

distress tolerance,
113
–15

listening,
120
–21

mindfulness,
110
–13

talking with your doctor,
122
–24

sleep and depression,
5
,
6
,
7
–10

Sleep Diary (form),
12
–13

sleep hygiene,
8
–9

stigma of mood disorders,
38
–39

strengths and weaknesses, assessing personal,
48

stress,
7
,
18
,
24
,
26
,
34
,
105

symptoms of depression / bipolar disorder,
1
–5,
42
,
43
,
44

talking with your doctor,
122
–24

therapist, relationship with your,
60
–62

thought distortions,
88
,
89
,
90
–91

tips for family and friends,
124
–26

treatment plan, following your,
57
–60,
65

triggers for depression,
66
,
74

and relapse prevention,
71
–72,
77
,
109
,
128

Understanding the Origins of Your Thoughts (form),
101

warning signs of depression,
67
,
68
,
75
–76

and relapse prevention,
71
–72,
77
,
109
,
128

Web sites, helpful,
137
–38

withdrawal,
26
,
28
–29