4. APPETITE
• Eat healthy meals at the same time each day
• If appetite is poor eat smaller amounts more often
• If binging keep healthy snacks on hand
• Maintain fluid intake
6. • Circadian rhythm can be broken by ignoring
sleep or over sleeping for a number of days
• Change in mood state
• Irritability, grogginess, reduced concentration,
poor memory
SLEEP
Reference: Ellen Frank, et al., Archives of General Psych., 2005
David Miklowitz et al., Archives of General Psych., 2007
7. • Get up at the same time each day
• Go to bed at the same time each night
• Limit naps to short time in the afternoon
• Get fresh air and exercise each day
• Have a bedtime routine
• Find comfortable temperature, light level
• Reserve the bed for sleep and sex
SLEEP HYGIENE – DO’s
8. • Avoid overly stimulating tasks before bed
• Avoid vigorous exercise in the evening
• Avoid eating dinner too late
• Avoid alcohol, caffeine, and nicotine, especially
in the evening
SLEEP HYGIENE – DON’Ts
9. COPING WITH SYMPTOMS
Emotional
• Try to identify feelings and
reasons for them
• Allow self to feel
• Is there anything I can do
about it?
10. EMOTIONAL
• Try to avoid negative people
• Talk to trusted and supportive people
• Engage in enjoyable and distracting activities
12. BEHAVIOURAL
• Maintain basic self care and grooming
• Stay active
• Set small realistic goals for each day
• Maintain social contact
• Get out of the house every day
• Routine !!
13. COPING WITH SYMPTOMS
Cognitive
• Remind yourself that negative thinking is a
symptom of depression which will usually lessen
as depression lifts
• Identify negative thoughts and challenge them –
check out with trusted person
14. COGNITIVE
• Seek help with major life decisions
• Make reminder lists, keep a journal, write on the
calendar
15. SUMMARY
• Get active and exercise
• Maintain or develop meaningful activities
• Pay attention to nutrition and grooming
• Get adequate regular sleep
• Maintain positive social interactions
• Routine !!
• Seek professional help if symptoms persist
