Power of Peers Roundtables: Strategies for Depression
Exploring the following depression-related topics:
• Confronting Symptoms of Depression
• Overcoming Everyday Problems
• Surviving Thoughts of Death and Suicide
• Managing Side Effects and Medication Changes
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Confronting Symptoms of Depression
When I am depressed, I find comfort by:
Eating, jogging, listening to music, going to movies, talking to friends, time with dogs, see beauty in nature, playing on computer,
puzzles, oscillating, walking dog, drink one glass of wine before bed, listening to music, pets, being by myself, humor, company of
others, spirituality, reading, creative writing, eating, a hot bubble bath, snuggling with husban
When depressed, I fight fatigue by: Naps, routine tasks, walks, doing hobbies, exercise, naps, reading, good restful sleep,
vitamins, exercise, good nutrition, moving, exercising
I combat negative self-talk by: Affirmations, focusing on positive traits, “catch it…check it…change it!!!” cognitive
thinking, “think-feel-act,” finding positive relationships or something positive to do, being aware of it, saying “stop,” calling my
sister, Scripture, music
I avoid sleep disturbances by: Having a sleep routine, regular hours of sleep, wake don’t rotate shifts, routines (go to sleep
every night at same time), turn off TV, meds…Ambien, pray, relaxation exercises, escape reading, get up and do something so I
can sleep, not drinking alcohol, not sleeping during the day, not drinking or eating caffeine, exercise, being in a relaxing
environment…light, sleep, melt down, talk
Friends and family can help me by: Accepting, understanding, laughing with me, being there for me, don’t drop out of our
lives, be understanding, not condescending, be honest, don’t give up on us, like to sleep…let us, trust me, understanding, giving me
space, being supportive, listening, going out for lunch, changing environment, listening, not judging
When depressed, I never: listen to negative news, avoid negative people, avoid sad music, communicate, enjoy myself, do not
do the things I like to do, have hope, have positive thoughts, am nice, am creative, have a good quality of life, live (I just exist),
call people, take care of personal hygiene, make important decisions, see the end of the rainbow, sleep
When depressed, I always: Try to focus on positives, eat, cry, sleep, push people away, nasty to those trying to help,
demanding, negative, discouraged, negative self-talk, rule out suggestions, remain stationary, feel I shouldn’t feel this way, sleep
more, feel tired, feel hopeless, use comfort foods, sleep too much, feel fatigue, cry, feel emotionless at the same time
I combat impulsive urges by: Recognizing symptoms, convincing myself I can’t do things, journaling, warn myself to be
careful, remind myself what I want my life to be like, get active—do something, having a friend I discuss my urges with,
distractions, walking, Internet, different coping skills, walking, telling myself to be quite, being aware
Overcoming Everyday Problems
When depressed, I fight fatigue by: Self-talk, sleep
I combat negative self-talk by: Retraining your brain
I avoid sleep disturbances by: Being physical, not worrying
When I feel overwhelmed by a problem, I: Sleep, melt down, talk constructively
If I find myself unable to concentrate or make decisions, I: Will not beat myself up
If I encounter negative messages from other or stigma, I: Educate them or let it go
When stressful events happen, I find it help to: Make a doctor appointment, exercise, breathing
My friends and family can help me by: Listening to what is going on with a person, being more understanding
My employer can help me by: Being supportive, flexible
Surviving Thoughts of Death and Suicide
When I am depressed, I find comfort by: Sleeping, reading, animals, isolating, helping others, connectivity, watching
comedies, starting to laugh, talking with others, being around water
I combat negative self-talk by: Taking small steps, cognitive reversing of thoughts- can’t get out of it, focusing on other things,
focusing on gratitude/feeling lucky, reminding myself to feel “blessed”
I combat impulsive urges by: Fear of succeeding, self cutting, humor, laughing AT myself, taking time, considering
consequences
If I feel suicidal, I find hope by telling myself: I will get better, support groups, things change, it’s wrong, it’s just an
urge, it isn’t me
Others can help me by: Frequently seeing MD, engaging with m,
When depressed, I never: Let myself think of ending my life—impact on family
When suicidal thoughts are intrusive, I combat them by: Again thinking about family, tattoos, family pictures, calling
others, going to a safe place, seeing myself through the eyes of others
When I’m well, I plan for confronting future episodes by: Finding suicide prevention outlets, i.e. www.AFSP.org,
walking, community work