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From the UT Counseling and Mental Health Center. DEPRESSION & STRESS MANAGEMENT. It is normal to feel down or unhappy periodically Three dimensions of depression: Frequency: how often do you feel depressed? Severity: how bad are your feelings of depression?

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DEPRESSION & STRESS MANAGEMENT


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    1. From the UT Counseling and Mental Health Center DEPRESSION & STRESS MANAGEMENT

    2. It is normal to feel down or unhappy periodically • Three dimensions of depression: • Frequency: how often do you feel depressed? • Severity: how bad are your feelings of depression? • Duration: how long do your depressed feelings last? What is normal?

    3. Physical: changes in sleep patterns; changes in appetite; feeling fatigued; headaches, stomach aches, other aches/pains Behavioral: lack of interest in previously pleasurable activities; difficulty concentrating; difficulty making decisions; neglecting responsibilities Emotional: feeling down, irritable, guilty, anxious, empty; suicidal thoughts; feeling hopeless or helpless; feelings of worthlessness Symptoms of depression

    4. Environmental Interpersonal Physical/Biological Diet/Exercise Negative thought patterns Spiritual/Philosophical CAUSES OF DEPRESSION

    5. Start small: any changes for the better are worth doing, even if they don’t “fix” the problem • Break your concerns into manageable parts • This may allow you to see solutions more clearly • Eat healthy and exercise • Don’t let your feelings build up • Get enough sleep! • Develop stress and time management skills • Utilize your support system • Admit when you need outside help What can you do?

    6. Set a rational pace • Exercise • Incorporate more enjoyment into your life • Pay attention to your well-being • Focus on the 3 components of happiness • Pleasure • Engagement • Meaning Cultivating a stress-resistant attitude

    7. Recognize signs/symptoms of depression Talk to him/her in private Listen carefully to the person Be honest and direct, but nonjudgmental Share your concerns Make a referral if necessary Follow up - show that you care Take care of yourself too! HOW TO HELP A FRIEND

    8. Breathe! • Manage your time • Make a list, and check it as you go • Prioritize • Connect with others • Talk/write it out • Take a “one-minute vacation” TIPS FOR STRESS MANAGEMENT

    9. Get comfortable • Take care of yourself • Sleep and eat right! • Laugh (or cry) • Accept situations you can’t change • Compromise, rather than confrontation • Avoid self-medicating • Think of the positives TIPS FOR STRESS MANAGEMENT

    10. Depression is treatable You can overcome your stress! You are not alone Depression is not something to be ashamed of You do not have to live with depression! Remember:

    11. UT Counseling and Mental Health Center • 512-471-3515 • 512-471-CALL (Telephone counseling) • www.cmhc.utexas.edu • Stress Recess • http://www.cmhc.utexas.edu/stressrecess/index.html resources