Planning to Prevent Setbacks
Module IV | Session Five
Overview
M4 | Session Five: Planning to Prevent Setbacks
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Defining Action Planning
Depression Action Plan
Regaining Motivation
Session Skill: P.L.E.A.S.E.
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What Is An Action Plan?
An action plan is a detailed plan that outlines a series of actions needed to reach a particular goal. It is a specific sequence of steps that must be taken, or activities that must be performed well, for a strategy to succeed.
Depression Action Plan
When you’re depressed, it can be difficult to determine where to begin.
A depression action plan can help take the guesswork out of where to get started each morning.
A plan can also empower you to see just how much you can do.
An action plan is important because people with depression tend to compare their current levels of activity to past ones.
To get started creating an action plan, it’s best to work with your doctor or therapist.
Your doctor or therapist can help you identify both short-term and long-term goals to work toward.
In some cases, it’s possible to prevent depression relapses, even if you’ve already had a previous episode.
There are many lifestyle changes and stress management techniques you can use to prevent or avoid depression relapses.
There are certain triggers that can cause us to experience depressive episodes.
While triggers may be different for everyone, there are techniques you can use to prevent or avoid depression relapse.
Making Your Depression Action Plan
When the temptation to do nothing crops up each morning, realize that you’ll have to push yourself to take the first step to get started. Once you do that, know that your level of motivation will likely increase.
Daily Maintenance Plan
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Step 1
Tasks You Need To Do
Make a list of four or five things you need to get done today, such as work and chores.
To avoid getting overwhelmed, break down each goal into small parts.
For example, instead of making cleaning the entire house your goal, decide to clean just one room today.
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Step 2
Activities You Enjoy
If depression has taken the enjoyment out of all activities for you, write down what you once found pleasurable.
Working toward doing the things you once enjoyed can help you slowly regain momentum.
You can also try adding new activities, such as soothing stress-coping experiences
(e.g., meditation, yoga, and tai chi).
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Step 3
Time With Your Support Network
Research shows that a support network is critical for depression recovery.
Make plans with friends and family and show up even when you don’t feel like it.
It helps to have a friend who will hold you accountable.
A local or online depression support group can also be a good resource.
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Step 4
Exercise
Research reports that even low levels of physical activity can help ward off depression.
Activities such as walking or gardening for 20 to 30 minutes a day.
If you’ve stopped exercising, set reasonable goals to allow yourself to slowly get to the level of physical activity you desire.
You might even combine exercise with socializing by picking a workout activity to do with a friend.
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Step 5
Healthy Meals
Eating a balanced diet may help alleviate depression symptoms.
Include steps in your depression action plan to create healthy meals each day.
To maximize benefits, aim for three meals that include whole grains, fresh fruits and vegetables.
Never skip breakfast.
Be sure to drink plenty of water because even mild dehydration can affect mood.
Limit your alcohol intake.
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Step 6
Medication
If you’re taking medication, include specific times to take it in your depression action plan.
Sticking to your prescribed treatment plan is the best way to speed recovery.
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Step 7
Journaling
Record behaviors such as what you’re doing, how successful you’re being at doing those things, how you feel and what you think about when you’re doing them.
Once you’ve identified any negative patterns, you can check in with your doctor or therapist on how to let them go.
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Step 8
Rewards
Implement a system of rewards to give yourself when you’ve accomplished a goal in your depression action plan.
Self-care activities — such as a massage, a new haircut, a movie, or any other activity that makes you feel good .
Any skills that have been previously covered can make good rewards.
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Step 9
Make It Visible
To stay on track, be sure to schedule activities at specific times so you don’t get overwhelmed.
Follow the plan on what to do next or how much you have to get done.
Post your depression action plan in a visible place.
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Step 10
Keep Going
Remember that your depression action plan may not follow a straight path.
There may be setbacks, and that’s okay — just do your best to keep going.
Schedule doctor appointments or therapy sessions if you are still struggling.
Source: Everyday Health
Session Skill
When we're dealing with depression, we're in a fragile place. Even when we seem to be on our way out of the depths of sadness, numbness, and "blah-ness", we often live in fear that one extra task, one conversation, can send us tumbling back into the depths, back at rock-bottom. So, what can we do to get through it and still maintain our progress? We engage in sustained self-care.
Take Care Of Yourself
P.L.E.A.S.E Skill
An easy way to remember these are as PLEASE skills.
Once you know you are entering your “yellow zone”, do the following:
PHYSICAL
Treat Physical Illness.
Take care of your body.
See a doctor when necessary.
Take prescribed medication.
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LINGER
Linger a while. Slow down.
Meditate. Ground.
Take a break.
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EAT
Balance Eating. Don’t eat too much or too little.
Eat regularly and mindfully throughout the day.
Stay away from foods that make you feel overly emotional.
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AVOID DRUGS
Avoid Mood-Altering Substances.
Stay off illicit drugs, and use alcohol in moderation (if at all).
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SLEEP
Balanced Sleep.
Try to get 7–9 hours of sleep a night.
Or at least the amount of sleep that helps you feel good.
Keep to a consistent sleep schedule,
especially if you are having difficulty sleeping.
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EXERCISE
Get Exercise. Go for a Walk. Follow a yoga video.
Do some sort of exercise every day.
Try to build up to 20 minutes of daily exercise.
Source: Dialectical Behavior Therapy Handbook