EMERGENCY

DEPRESSION & ANXIETY

SURVIVAL KIT +PROGRESS LOG

PROPERTY OF:

START DATE: / /END DATE: / /

DEPRESSION & ANXIETYSURVIVAL KIT + PROGRESS LOG

HELLO

Who are we? Why are we here? What is the meaning of this? ...Are questions that are too big to answer right now. Let’s start with the easy stuff.

MY NAME IS:

I STRUGGLE wITH DEPRESSION / ANXIETYbUT THAT IS NOT ALL THAT I AM.

MY FAVOURITE MUSIC IS:

MY FAVOURITE FOOD IS:

I REALLY ENjOY:

DEPRESSION & ANXIETYSURVIVAL KIT + PROGRESS LOG

DECLARATION OF INTENTION

Whether you are having an awesome day / week / month / year, or a rubbish one, you can make it better by planning and working towards your goals.

DATE: / /

TODAY / THIS wEEK / MONTH / YEAR, I wILL:

I wILL LEARN:

I wILL ACCEPT:

I wILL LOVE:

I wILL SHARE:

SIGNED:

DEPRESSION & ANXIETYSURVIVAL KIT + PROGRESS LOG

VISION bOARD

Where do you want to be in the next day / week / month / year, and with whom? Draw/stick pictures or make notes on the amazing things you have to look forward to.

PLACES bELIEFS

ACTIVITIES PEOPLE

DEPRESSION & ANXIETYSURVIVAL KIT + PROGRESS LOG

HAPPY bODY, HAPPY MIND

Your body works hard 24/7 to keep you alive and safe. It’s trying its best but needs love, appreciation and looking after to do the best job possible. Luckily it’s got you!

THINGS YOUR bODY IS GREAT AT DOING:

wHAT MAKES YOUR bODY bEAUTIFUL?

wHAT MAKES YOUR bODY FEEL GOOD?

wHAT MAKES YOUR bODY FEEL HEALTHY?

wHAT YOU LOVE AbOUT YOUR bODY:

DEPRESSION & ANXIETYSURVIVAL KIT + PROGRESS LOG

DISTRACTIONS

You can do things right now which will help you feel better. Even if you don’t feel like enjoying these, do them anyway and you’ll soon remember why they are awesome.

wHAT MAKES YOU FEEL CALM / PEACEFUL?

wHAT bRINGS YOU FOCUS / CLARITY?

wHAT bRINGS YOU jOY / HAPPINESS?

THINGS THAT COMFORT YOUR SENSES:

wHAT SPEAKS TO YOUR SOUL?

DEPRESSION & ANXIETYSURVIVAL KIT + PROGRESS LOG

THOUGHT CHALLENGING

Managing negative thoughts will help you to manage anxiety and low moods. It can be difficult to catch negative thoughts but it gets easier to challenge them through practice.

NEGATIVE THOUGHT:

WHAT SITUATION WERE YOU IN?

WHAT DID YOU FEEL?

INTENSITY OF EMOTION BEFORE EVALUATING (0 - 100%):

EVIDENCE FOR NEGATIVE THOUGHT:

EVIDENCE AGAINST NEGATIVE THOUGHT:

WHAT BALANCED THOUGHT MIGHT BE MORE HELPFUL TO YOU?

INTENSITY OF EMOTION AFTER EVALUATING (0 - 100%)

DEPRESSION & ANXIETYSURVIVAL KIT + PROGRESS LOG

MINDFULNESS

Describe some moments each day when you felt present, calm and clear headed, or did a meditation / mindfulness exercise. What did you do and how did you feel?

SOUND SIGHT SMELL TASTE TOUCH

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

DEPRESSION & ANXIETYSURVIVAL KIT + PROGRESS LOG

DAILY wINS

You are doing great. Write down all of the things you are proud of achieving. No matter how small they seem, they will remind you of the progress you have made.

GOT OUT OF bED wASHED DRESSED

bREAKFAST LUNCH DINNER

DATE: / /

DEPRESSION & ANXIETYSURVIVAL KIT + PROGRESS LOG

wORDS OF wISDOM

Make a note of your favourite negativity-challenging mantras and quotes, for inspiration and motivation.

DEPRESSION & ANXIETYSURVIVAL KIT + PROGRESS LOG

CRISIS PLAN

EMERGENCY SERVICES

GENERAL / MENTAL HEALTH PRACTITIONERS

wHO IS THE EASIEST TO TALK TO?

wHO MAKES YOU LAUGH?

MENTAL HEALTH HELPLINE

EMERGENCY

DEPRESSION & ANXIETY

SURVIVAL KIT +PROGRESS LOG

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I HOPE IT HELPS!