About depression

How often have you experienced any of the following issues over the last two weeks

How often have you experienced any of the following issues over the last year

I felt sad

I felt hopeless

I felt low energy

I experienced a decrease in my motivation

I felt weak

I disliked myself

I felt guilty about my choices

I felt guilty about my past

I could not stand looking at myself in the mirror

I did not keep up with basic hygiene (shower, teeth brushing)

I wore the same clothes over and over again

I had anger outbursts

I ignored phone calls and texts

I thought I would be better off dead

I made a thought-out plan to end my life

I could not focus on reading a book or watching TV

I woke up in the middle of the night

I had difficulties falling asleep

I moved at a slow pace

I believe I got myself into this state

I experienced a change in appetite

I got irritated with small things easily

I got angry for no apparent reason

I struggled to make decisions

I felt indifferent about situations I was once passionate about

I engaged in self blaming talk

I thought I was not worth it

I was no longer interested in hobbies

I got tired easily

I experienced a decrease in libido

I noticed a lack of interest in people/things

I experienced slowed thinking and making sense of things

Others have noticed problems with my memory

Everything I do feels like an effort

I was tearful

I went on screaming rages

I struggled to be “rational” about things

Thought about hurting myself

Lost interest in sex

Experienced new physical pains

I inflicted pain on myself

I thought that physical pain was more tolerable than emotional pain

I started crying for no apparent reason

I felt angry for no apparent reason

I experienced a feeling of emptiness inside me

I felt a lack of control over my life and future

I have experienced digestive problems

I did not do anything pleasurable

I suffered from headaches

I feel so sad, I struggled to verbalize my feelings

S

Stop

Stop whatever you are doing and focus on this.

T

Take Deep Breaths

Follow the instructions on screen or if you have sound follow the spoken instructions.
Breathe in through your nose and out through your mouth.

O

Observe

Observe your body, your thoughts, your feeling and your emotions. Is your heart racing? Are you sweating? Is your mouth dry? Are you angry? Are you worried? Are you stressed?
Do you need to be reacting the way you are?
How important is the issue you are stressed about?
Is this worth you being stressed over? Will it still be important this time next year?
What advice would you give to a friend if they were in your position?

Now take a moment and relax yourself.

P

Proceed

Now continue on with your day, incorporating what you have just learned about the emotions you were feeling.