About This Tool

The experience of depression can take hold of our thoughts, emotions, and sensations in the body. When symptoms are at their most intense, just getting through the day becomes a challenge. The Depression Symptom Tracking & Care Self-Monitoring sheets are designed to bring you back into the present moment and foster action towards symptom reduction. 

The Depression Symptom Tracking & Care Self-Monitoring sheets are designed to bring you back into the present moment, to notice exceptions to the symptoms so that you are growing strengths and cultivating a daily practice with coping skills. 

This package includes 2 handouts:

1. Weekly Reflection for Depression Symptom Relief:

Use this handout to reflect on your week: what were the gains and challenges, how have you been feeling (thoughts, emotions, and felt sense of emotion in your body), and what are your goals and intentions for next week? This page includes an outline of common depression symptoms for you to monitor. For individuals working with a Counsellor or taking medications, the weekly reflection is an excellent way to notice what's working and where additional supports may be needed. * The symptom checklist is an abbreviated list of symptoms common in those experiencing depression. It is not an assessment tool.

Completing the Reflection sheet at the end of each week can help you:

  • Monitor your mood and notice patterns, thereby increasing understanding of depression as you experience it
  • Remember to use coping strategies as needed
  • Notice how the symptoms you experience change over time
  • View evidence of your progress as symptoms change and lessen
  • Notice more rapidly when additional help from a mental health professional may be needed

2. Coping Strategies for Reducing Depression Symptoms:

The Coping Strategies handout outlines strategies you can implement every day to return balance to your life. Depression can be viewed as the result of living a life that is out of balance. The very symptoms you experience are informing you that a change needs to be made. The summary of coping strategies is designed to introduce you to the smallest areas where a change can be implemented to restore balance and reduce symptoms.

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Why It Works

Tracking progress is an excellent way to notice what is working or not working for us. Tracking progress also sets the mind up that progress can be made, which is especially helpful for those moments when we feel stuck or overwhelmed. Tracking progress over time using these sheets will provide evidence that your hard work is paying off (because symptoms are reducing) or that additional supports may be needed.

The summary of coping skills is important to keep in a place you can refer to often. Practice the skills prior to feeling overwhelmed to build success with using it. The more you use a coping strategy, the more of a habit it will become in your life. Each coping strategy is designed to reduce emotional overwhelm, thereby helping you learn to regulate emotion.

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Why It Works

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