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Coping Skills: Depression

When used correctly, coping skills can reduce the symptoms of depression, and improve well-being. Depending on the coping skill, they can be used during a difficult moment to quell negative thoughts, or consistently every day to gradually improve mood.

The Coping Skills: Depression worksheet describes four research-supported techniques to alleviate symptoms of depression. These techniques include behavioral activation, using social support, positive journaling, and practicing mindfulness.

We recommend practicing these techniques during session, and strategizing when they can best be used. Afterwards, create a plan for clients to practice at home. This handout serves as an excellent take-home reminder for the basics of each technique.

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References

1. Authentic Happiness. (n.d.). Retrieved October 22, 2020, from https://www.authentichappiness.sas.upenn.edu/learn/educatorresilience

2. Clear, J. (2018). Atomic habits: An easy & proven way to build good habits & break bad ones. Penguin.

3. Craft, L. L., & Perna, F. M. (2004). The benefits of exercise for the clinically depressed. Primary care companion to the Journal of clinical psychiatry, 6(3), 104.

4. Emmons, R. A., & Stern, R. (2013). Gratitude as a psychotherapeutic intervention. Journal of clinical psychology, 69(8), 846-855.

5. Gander, F., Proyer, R. T., Ruch, W., & Wyss, T. (2013). Strength-based positive interventions: Further evidence for their potential in enhancing well-being and alleviating depression. Journal of Happiness Studies, 14(4), 1241-1259.

6. Hölzel, B. K., Lazar, S. W., Gard, T., Schuman-Olivier, Z., Vago, D. R., & Ott, U. (2011). How does mindfulness meditation work? Proposing mechanisms of action from a conceptual and neural perspective. Perspectives on psychological science, 6(6), 537-559.

7. Jain, S., Shapiro, S. L., Swanick, S., Roesch, S. C., Mills, P. J., Bell, I., & Schwartz, G. E. (2007). A randomized controlled trial of mindfulness meditation versus relaxation training: effects on distress, positive states of mind, rumination, and distraction. Annals of behavioral medicine, 33(1), 11-21.

8. Lai, S. T., & O'Carroll, R. E. (2017). ‘The Three Good Things’-the effects of gratitude practice on wellbeing: a randomised controlled trial. Health Psychol Update, 26, 10-18.

9. Lee Duckworth, A., Steen, T. A., & Seligman, M. E. (2005). Positive psychology in clinical practice. Annu. Rev. Clin. Psychol., 1, 629-651.

10. Lejuez, C. W., Hopko, D. R., & Hopko, S. D. (2001). A brief behavioral activation treatment for depression: Treatment manual. Behavior Modification, 25(2), 255-286.

11. Mongrain, M., & Anselmo-Matthews, T. (2012). Do positive psychology exercises work? A replication of Seligman et al. (2005). Journal of clinical psychology, 68(4).

12. O'Leary, K., & Dockray, S. (2015). The effects of two novel gratitude and mindfulness interventions on well-being. The Journal of Alternative and Complementary Medicine, 21(4), 243-245.

13. Ozbay, F., Johnson, D. C., Dimoulas, E., Morgan III, C. A., Charney, D., & Southwick, S. (2007). Social support and resilience to stress: from neurobiology to clinical practice. Psychiatry (Edgmont), 4(5), 35.

14. Seligman, M. E., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: empirical validation of interventions. American psychologist, 60(5), 410.

15. Sin, N. L., & Lyubomirsky, S. (2009). Enhancing well‐being and alleviating depressive symptoms with positive psychology interventions: A practice‐friendly meta‐analysis. Journal of clinical psychology, 65(5), 467-487.

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