PHQ-9 Plan

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PHQ-9 Plan

Let's make a plan. Check all items that apply for you. You can say a bit more on the "other" line.

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First Name *

Email: *

Rate your depression over the past two weeks:

no depression at all

0

1

2

3

4

5

6

7

8

9

10

worst depression ever

Clear selection

1. Little interest or pleasure in doing things?

I need more validation about this (validation from others and self-validation).

I need to problem solve about my loss of interest or pleasure.

I could work on changing my thinking to increase my interest and enjoyment.

I need to work on distress tolerance and radical acceptance of reduced interest.

Other:

2. Feeling down, depressed or hopeless?

I need more validation about this (validation from others and self-validation).

I need to problem solve how to resolve some of the causes of my depression.

I could work on changing my thinking to lower the feeling of being down and hopeless.

I need to work on distress tolerance and radical acceptance of some of my life that causes me to feel depressed..

Other:

3. Trouble falling or staying asleep, or sleeping too much?

I need more validation about this (validation from others and self-validation).

I need to problem solve how to improve my sleep.

I could work on changing my thinking to improve getting to sleep.

I need to work on distress tolerance and radical acceptance of my life so I can sleep a little better.

Other:

4. Feeling tired or having little energy?

I need more validation about this (validation from others and self-validation).

I need to problem solve how to get more rest and take care of myself.

I could work on changing my thinking to feel more energized and optimistic.

I need to work on accepting that sometimes I am tired.

Other:

5. Poor appetite or overeating?

I need more validation about this (validation from others and self-validation).

I need to problem solve how to improve my appetite or reduce my over eating.

I could work on changing my thinking to have fewer triggers for emotional eating.

I need to work on accepting that sometimes I have too little appetite or too much.

Other:

6. Feeling bad about yourself - or that you are a failure or have let yourself or your family down?

I need more validation about this (validation from others and self-validation).

I need to problem solve how to feel better about myself and feel less guilty.

I could work on changing my thinking to reduce self criticism.

I need to work on accepting that sometimes I fee bad about myself. Also sometimes I am just doing the best I can.

Other:

7. Trouble concentrating on things, such as reading the newspaper or watching tv?

I need more validation about this (validation from others and self-validation).

I need to problem solve how to improve my concentration.

I could work on changing my thinking to lower my distractions and focus my attention.

I need to work on accepting that sometimes I am distracted.

Other:

8. Moving or speaking so slowly that other people could have noticed. Or the opposite - being so fidgety or restless that you have been moving around a lot more than usual.

I need more validation about this (validation from others and self-validation).

I need to problem solve how to regulate my activity level.

I could work on changing my thinking to effect my activity level.

I need to work on accepting that sometimes I am moving slowly or restless.

Other:

9. Thoughts that you would be better off dead, or thoughts of hurting yourself.

I need more validation about this (validation from others and self-validation).

I need to problem solve how to reduce thoughts of self harm, and how to build a life worth living.

I could work on changing my thinking to lower my thoughts of self harm.

I need to work on accepting that sometimes I have these thoughts, but I won't act on them.

Other:

Downloads:

Depression Tip 1: Changing negative thinking

Depression Tip 2: Cultivate supportive relationships

Depression Tip 3: Healthy lifestyle habits

Depression Tip 4: Reducing stress

antidepressant medication and supplements

See also: Medications

Ways to change negative thinking for the better:

Think outside yourself. Ask yourself if you’d say what you’re thinking about yourself to someone else. If not, stop being so hard on yourself. Think about less harsh statements that offer more realistic descriptions.

Keep a “negative thought log”. Whenever you experience a negative thought, jot down the thought and what triggered it in a notebook. Review your log when you’re in a good mood. Consider if the negativity was truly warranted. For a second opinion, you can also ask a friend or therapist to go over your log with you.

Replace negatives with positives. Review your negative thought log. Then, for each negative thought, write down something positive. For instance, “My boss hates me. She gave me this difficult report to complete” could be replaced with, “My boss must have a lot of faith in me to give me so much responsibility.”

Socialize with positive people. Notice how people who always look on the bright side deal with challenges, even minor ones, like not being able to find a parking space. Then consider how you would react in the same situation. Even if you have to pretend, try to adopt their optimism and persistence in the face of difficulty.

Other:

Depression Self-Help Goal #1:

Changing negative thinking

What am I willing to do on this goal?

Depression Self-Help Goal #2:

Cultivating supportive relationships

What am I willing to do on this goal?

Depression Self-Help Goal #2:

Cultivating supportive relationships

What am I willing to do on this goal?

Depression Self-Help Goal #3:

Healthy lifestyle habits

What am I willing to do on this goal?

Depression Self-Help Tip #4: Reducing stress

Stressful life events are hard for everyone, but stress poses a particular risk for who are depressed or prone to be. Not only can stress prolong or worsen depression, but it can also trigger it. In fact, stress is a major factor in depression relapse following recovery. In order to get over depression and stay well, it’s essential to learn how to minimize and cope with stress.

What am I willing to do on this goal?

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