Psychology, Self-Help Dealing Effectively With Depression And Manic Depression
心理学中职业决策自我效能感英文简写
心理学中职业决策自我效能感英文简写In the field of psychology, self-efficacy in career decision-making is an important concept. Self-efficacyrefers to an individual's belief in their own ability to succeed in specific situations or accomplish a task. In the context of career decision-making, self-efficacy plays a crucial role in influencing an individual's beliefs about their capability to make effective career choices andpursue their chosen career path.Individuals with high career decision-making self-efficacy are more likely to approach the process of career decision-making with confidence and are better able to overcome obstacles and setbacks. They believe in theirability to gather relevant information, evaluate their options, and make sound career decisions. On the other hand, individuals with low career decision-making self-efficacy may experience doubt, anxiety, and indecision when facedwith making important career choices.There are several factors that can influence anindividual's career decision-making self-efficacy. These factors include past experiences, social support, rolemodels, and feedback from others. For example, individuals who have had positive experiences in making careerdecisions in the past are more likely to have higher levels of career decision-making self-efficacy. Similarly, having supportive mentors or role models can also positivelyimpact an individual's self-efficacy in career decision-making.Furthermore, the level of self-efficacy an individualhas in career decision-making can also be influenced bytheir perceived ability to gather and understand relevant career information, to weigh the pros and cons of different career options, and to handle the potential challenges and obstacles that may arise in their chosen career path.In order to enhance career decision-making self-efficacy, individuals can engage in various strategies and interventions. One approach is to provide career counseling and guidance that focuses on building self-efficacy beliefs. This can involve helping individuals explore their strengths, interests, and values, as well as providing them with the tools and resources to make informed career decisions.Additionally, individuals can also benefit from exposure to positive role models and mentors who can inspire and support them in their career decision-making process. By observing and learning from successful individuals in their chosen field, individuals can develop a greater sense of self-efficacy and confidence in their own ability to make effective career choices.Moreover, gaining practical experience through internships, volunteering, or part-time work can also contribute to the development of career decision-makingself-efficacy. By actively engaging in real-world career-related activities, individuals can gain valuable skills, knowledge, and confidence that can positively impact their self-efficacy in making career decisions.In conclusion, career decision-making self-efficacy plays a crucial role in influencing an individual's ability to make effective and informed career choices. By understanding the factors that contribute to self-efficacy in career decision-making and engaging in strategies to enhance it, individuals can develop the confidence andbelief in their ability to pursue a fulfilling and successful career path.在心理学领域，职业决策自我效能感是一个重要的概念。
心理健康自我疏导英语作文
心理健康自我疏导英语作文Mental Health Self-Care: A Comprehensive Guide.Mental health is an essential aspect of overall well-being. Just as we take care of our physical health through exercise, nutrition, and sleep, we must also prioritize our mental health. Self-care practices are vital to maintaining good mental health and preventing or managing mental health issues.1. Identify and Understand Your Feelings.The first step towards self-care is recognizing and understanding your emotions. Pay attention to your thoughts and feelings, and don't be judgmental towards yourself. Allow yourself to experience your emotions without suppressing or denying them. Once you understand whatyou're feeling, you can start to develop strategies for coping and managing your emotions.2. Practice Mindfulness.Mindfulness involves paying attention to the present moment without judgment. It can be practiced through meditation, yoga, or simply taking a few minutes each dayto observe your surroundings and your own thoughts and feelings. Mindfulness helps you gain perspective on your thoughts and emotions, and it can reduce stress and anxiety.3. Connect with Others.Social connections are essential for mental well-being. Surround yourself with supportive people who care about you. Talk to friends, family members, or a therapist about your thoughts and feelings. Sharing your experiences with others can help you feel understood and supported.4. Engage in Enjoyable Activities.Make time for activities that bring you joy and relaxation. Whether it's reading, listening to music, exercising, or spending time in nature, engaging inactivities you enjoy can reduce stress, improve mood, and boost your overall well-being.5. Set Realistic Goals.Setting unrealistic goals can lead to feelings of disappointment and inadequacy. Instead, focus on setting small, achievable goals that you can gradually work towards. This will give you a sense of accomplishment and boost your self-esteem.6. Prioritize Self-Care.Schedule time for self-care in your daily routine. Just as you wouldn't skip brushing your teeth or showering,don't neglect your mental health. Make self-care a priority, and don't feel guilty about taking time for yourself.7. Seek Professional Help When Needed.If you're struggling with persistent mental health issues, don't hesitate to seek professional help. Atherapist can provide support, guidance, and evidence-based treatment options. Therapy can help you develop coping mechanisms, manage emotions, and improve your overall mental well-being.8. Practice Self-Compassion.Be kind and understanding towards yourself. Everyone makes mistakes and experiences setbacks. Instead of dwelling on your shortcomings, focus on learning from your experiences and treating yourself with compassion.9. Take Breaks.It's important to take breaks throughout the day, especially if you're feeling overwhelmed or stressed. Step away from your work or other activities, and take some time to relax and recharge. Go for a walk, listen to music, or simply take a few minutes to breathe deeply.10. Be Patient.Self-care is an ongoing journey. It takes time and effort to develop healthy coping mechanisms and improve your mental well-being. Don't get discouraged if you don't see results immediately. Be patient with yourself, and keep working at it.Conclusion.Maintaining good mental health is essential for living a fulfilling life. By implementing these self-care practices, you can promote your mental well-being, manage stress and anxiety, and live a healthier, happier life. Remember, self-care is not selfish; it's a necessary investment in your overall health and well-being.Prioritize your mental health, and you will reap the benefits for years to come.。
心理调节的英语作文翻译
心理调节的英语作文翻译Title: The Importance of Psychological Regulation。
Psychological regulation is a fundamental aspect of maintaining mental well-being in the face of life's challenges. It encompasses a range of strategies and techniques aimed at managing emotions, thoughts, and behaviors to promote overall psychological health. In this essay, we will delve into the significance of psychological regulation and explore various methods individuals can employ to cultivate resilience and emotional balance.First and foremost, psychological regulation plays a pivotal role in coping with stress and adversity. Life is replete with obstacles and setbacks, and how we respond to these challenges greatly influences our psychological state. By developing effective regulation skills, individuals can better navigate difficult circumstances without succumbingto overwhelming negative emotions such as anxiety, depression, or anger. Instead of feeling powerless in theface of adversity, they can adopt a proactive approach, utilizing strategies like cognitive reframing, mindfulness, and relaxation techniques to manage stress and maintain a sense of inner calm.Furthermore, psychological regulation is essential for fostering healthy relationships and social interactions. Emotions are contagious, and our ability to regulate them influences the quality of our interactions with others. People who struggle to regulate their emotions may experience difficulties in communication, empathy, and conflict resolution, leading to strained relationships and social isolation. On the contrary, individuals who possess strong regulation skills are better equipped to express themselves assertively, empathize with others' perspectives, and navigate interpersonal conflicts constructively. By cultivating emotional intelligence and regulation, individuals can cultivate deeper connections and fostermore fulfilling relationships.Moreover, psychological regulation is closelyintertwined with self-awareness and personal growth.Through introspection and self-reflection, individuals can gain insight into their emotions, triggers, and behavioral patterns. This heightened self-awareness enables them to identify areas for improvement and develop tailored strategies for self-regulation. Whether it involves setting boundaries, practicing self-compassion, or seeking support from others, individuals can take proactive steps towards personal growth and fulfillment. By embracing discomfort and embracing the process of self-discovery, they can cultivate resilience and adaptability in the face of life's inevitable challenges.In addition, psychological regulation is instrumentalin promoting mental health and well-being across the lifespan. From childhood to old age, individuals encounter various stressors and transitions that demand adaptive coping mechanisms. By teaching children and adolescents effective regulation skills, we can equip them with the tools they need to navigate the complexities of life and build a strong foundation for mental health. Similarly, as adults and seniors, prioritizing self-care and psychological well-being becomes increasingly important inmaintaining overall health and quality of life. Whether through therapy, meditation, hobbies, or social support, individuals can proactively manage their mental health and cultivate a sense of fulfillment and purpose.In conclusion, psychological regulation is a multifaceted concept that holds profound implications for individuals' mental health, relationships, and overallwell-being. By honing regulation skills and adopting adaptive coping strategies, individuals can navigate life's challenges with resilience, maintain healthy relationships, foster personal growth, and promote lifelong mental health. As we continue to navigate the complexities of the human experience, prioritizing psychological regulation remains essential for cultivating a fulfilling and balanced life.。
心理和情绪调节的英语作文
心理和情绪调节的英语作文Psychological and Emotional RegulationMaintaining a healthy emotional well-being is crucial for our overall quality of life. Emotions play a significant role in shaping our perceptions, decision-making, and interactions with others. However, sometimes our emotions can become overwhelming or difficult to manage, leading to various challenges in our personal and professional lives. This is where the importance of psychological and emotional regulation comes into play.Psychological and emotional regulation refer to the ability to recognize, understand, and manage our emotions effectively. It involves a set of cognitive and behavioral strategies that help us maintain a balanced emotional state, cope with stress, and respond to challenging situations in a constructive manner. By developing these skills, we can enhance our resilience, improve our relationships, and achieve greater personal and professional success.One of the key aspects of psychological and emotional regulation is self-awareness. Understanding our own emotional patterns, triggers, and reactions is the foundation for effective emotional management.This involves regularly checking in with ourselves, reflecting on our feelings, and identifying the underlying causes of our emotional experiences. By developing this self-awareness, we can better anticipate and prepare for situations that may evoke strong emotions, allowing us to respond in a more thoughtful and adaptive way.Another important component of psychological and emotional regulation is emotion regulation strategies. These are specific techniques and approaches that we can use to manage our emotions in the moment. Some common strategies include deep breathing exercises, progressive muscle relaxation, cognitive reframing, and mindfulness practices. By incorporating these strategies into our daily lives, we can learn to calm our minds, reduce the intensity of our emotions, and respond more effectively to challenging situations.Effective communication and interpersonal skills also play a crucial role in psychological and emotional regulation. Being able to express our feelings and needs clearly, and to listen and empathize with others, can help us navigate social interactions more effectively. This, in turn, can enhance our relationships, reduce conflicts, and foster a greater sense of emotional support and understanding.It is important to note that psychological and emotional regulation is not about suppressing or ignoring our emotions. Rather, it is aboutdeveloping a healthy and adaptive relationship with our emotions. This involves acknowledging and validating our feelings, while also learning to manage them in a way that aligns with our values and goals.Furthermore, seeking professional support, such as counseling or therapy, can be immensely helpful for individuals who are struggling with significant emotional challenges or mental health concerns. Mental health professionals can provide personalized guidance, coping strategies, and support to help individuals develop more effective emotional regulation skills.In conclusion, psychological and emotional regulation is a crucial aspect of our overall well-being. By cultivating self-awareness, practicing emotion regulation strategies, and developing effective communication skills, we can enhance our ability to navigate the ups and downs of life with greater resilience and emotional balance. Investing in our emotional well-being can lead to improved relationships, better decision-making, and a greater sense of fulfillment and life satisfaction.。
如何调节自己的心理情绪英语作文
如何调节自己的心理情绪英语作文How to Regulate Your Psychological EmotionsEmotional regulation is a crucial aspect of maintaining mental health and well-being. It is the ability to manage and respond to emotional experiences in a healthy and constructive manner. By learning to regulate our emotions, we can navigate through life's challenges with greater ease and resilience. Here are some strategies to help you manage your psychological emotions effectively.1. Acknowledge Your Emotions:The first step in emotional regulation is to acknowledge and accept your feelings. Instead of suppressing or ignoring them, recognize what you are experiencing. Label your emotions, such as anger, sadness, or frustration, and acknowledge that they are valid.2. Practice Mindfulness:Mindfulness involves being fully present in the current moment without judgment. Engage in mindfulness exercises, such as deep breathing, meditation, or yoga, to help ground yourself and gain a clearer perspective on your emotions. This practice allows you to observe your feelings without getting overwhelmed by them.3. Express Your Emotions:Find healthy outlets to express your emotions. This can be done through talking to a trusted friend, journaling, or engaging in creativeactivities like art or music. Expressing your feelings can provide relief and prevent emotional build-up.4. Physical Activity:Regular physical activity is a powerful mood regulator. Exercise releases endorphins, which are natural mood elevators. Engage in activities like running, swimming, or dancing to channel your emotions constructively and improve your overall well-being.5. Set Realistic Expectations:Having realistic expectations can help prevent emotional distress. Avoid setting unattainable goals or holding yourself to perfectionistic standards. Adjust your expectations and practice self-compassion when faced with setbacks.6. Problem-Solving:When faced with emotional challenges, practice problem-solving techniques. Identify the source of your emotional distress, brainstorm possible solutions, and take action to address the issue. This proactive approach can help alleviate negative emotions.7. Seek Social Support:Connect with friends, family, or support groups to share your emotions and experiences. Social support provides validation, empathy, and different perspectives on your emotional challenges, making it easier to cope with them.8. Professional Help:If you find it challenging to regulate your emotions on your own, seek professional help.心理咨询师or therapists can provide guidance, techniques, and interventions tailored to your specific needs.9. Self-Care:Prioritize self-care in your daily routine. Engage in activities that bring you joy, relaxation, and a sense of accomplishment. Taking care of yourself emotionally, physically, and mentally is essential for emotional regulation.10. Practice Gratitude:Cultivate an attitude of gratitude by focusing on the positive aspects of your life. Regularly acknowledging and appreciating what you have can help shift your perspective and reduce negative emotions.Remember, emotional regulation is a skill that improves with practice and patience. By implementing these strategies, you can better manage your psychological emotions and foster a greater sense of well-being.。
The Psychology of Self-Awareness
The Psychology of Self-AwarenessSelf-awareness is a crucial aspect of our psychological makeup. It is the ability to recognize and understand our thoughts, emotions, and behaviors. It allows us to reflect on our experiences and make meaningful connections between our internal and external worlds. Self-awareness is not a static trait; it is a dynamic process that develops over time and can be influenced by various factors such as culture, environment, and personal experiences.From a cognitive perspective, self-awareness involves introspection, or the ability to look inward and examine one's own thoughts and feelings. This process requires a certain level of metacognition, or the ability to think about one's own thinking. It allows us to identify our strengths and weaknesses, set goals, and make decisions based on our values and beliefs. Without self-awareness, we would be unable to regulate our emotions, control our impulses, or adapt to new situations.However, self-awareness is not always a positive experience. It can also lead to feelings of shame, guilt, and anxiety. When we become aware of our flaws and shortcomings, it can be difficult to accept them and move forward. This is especially true in cultures that place a high value on perfectionism and self-criticism. In these cases, self-awareness can become a source of stress and self-doubt.From a social perspective, self-awareness is also important. It allows us to understand how our behavior affects others and how we are perceived by them. This is particularly relevant in the workplace, where self-awareness can lead to better communication, collaboration, and leadership. When we are aware of our own biases and limitations, we are more likely to seek out diverse perspectives and work effectively with others.However, self-awareness can also lead to social isolation and loneliness. When we become too focused on our own thoughts and feelings, we may neglect our relationships with others. This is especially true in the age of social media, where we can curate our online personas and avoid authentic interactions with others. In these cases, self-awareness can become a barrier to social connection and emotional intimacy.From a developmental perspective, self-awareness is a key component of personal growth and identity formation. It allows us to explore our values, beliefs, and interests and develop a sense of purpose and direction in life. This process is particularly important during adolescence, when young people are navigating the challenges of identity formation and social belonging. Without self-awareness, they may struggle to find their place in the world and develop a strong sense of self.However, self-awareness can also be a source of confusion and uncertainty. When we are confronted with conflicting values and beliefs, it can be difficult to reconcile them and make sense of our place in the world. This is especially true in cultures that place a high value on conformity and obedience. In these cases, self-awareness can become a source of tension and conflict between the individual and the larger social context.In conclusion, self-awareness is a complex and multifaceted aspect of our psychological makeup. It involves cognitive, social, and developmental processes that interact with each other in complex ways. While self-awareness is generally considered a positive trait, it can also lead to negative emotions and social isolation. As such, it is important to cultivate self-awareness in a balanced and holistic way, taking into account the various factors that influence its development and expression.。
心理学领域常用短语
心理学领域常用短语心理学作为一门研究人类心理活动和行为的学科，有着丰富的专业术语和常用短语。
这些短语在学术研究、临床实践和心理咨询中经常被使用。
以下是心理学领域常用短语的一些例子：1. 心理调适（Psychological adjustment）- 指个体对环境的适应和应对方式，以实现心理健康和良好的情绪状态。
2. 创伤后应激障碍（Post-traumatic stress disorder, PTSD）- 指因遭受过创伤性事件（如战争、暴力犯罪、事故等）而引起的心理障碍，包括恶梦、回忆、恐怖和焦虑等症状。
3. 自我认知（Self-awareness）- 指对自己的认识和理解，包括个体对自身思维、情绪、行为和身份等方面的意识。
4. 管理情绪（Emotion regulation）- 指个体调节和掌控自己的情绪体验和情感反应的能力，以达到积极的心理状态。
5. 心理障碍（Psychological disorders）- 指个体心理功能发生异常，导致心理过程和行为出现异常的情况，如抑郁症、焦虑症、精神分裂症等。
6. 自我实现（Self-actualization）- 是人们心理学家马斯洛提出的概念，指个体追求自己的潜能、实现自我价值和生命意义的过程。
7. 社交焦虑（Social anxiety）- 指对社交场合感到极度恐惧和焦虑的心理状态，常伴随着社交回避行为和自我否定。
8. 决策疲劳（Decision fatigue）- 指连续做出大量决策后出现的疲劳和注意力不集中的状态，容易导致决策质量下降。
9. 知觉（Perception）- 是指人们通过感觉器官对外部信息进行选择、组织和理解的过程，包括视觉、听觉、触觉、嗅觉和味觉等。
10. 儿童发展（Child development）- 指从出生到青少年期的人类个体在生理、心理和社会层面的成长和变化过程。
11. 焦虑障碍（Anxiety disorders）- 指个体长期经历不合理而过度的焦虑，影响日常生活和功能的心理障碍，如广泛性焦虑症、恐慌症等。
心理学中的心理韧性与逆境应对研究
心理学中的心理韧性与逆境应对研究心理韧性（resilience）是指人们在面对压力和逆境时，拥有调适和适应的能力，并能够从困境中恢复并重新建立起正常的生活。
在心理学研究中，心理韧性一直是一个重要的概念，并受到广泛的关注。
本文将探讨心理学中的心理韧性与逆境应对的研究，以及其中的相关理论与实证研究。
一、心理韧性的定义与发展心理韧性最早由美国心理学家恩尼斯·格特鲁德·豪博士（Edith Grotberg）提出，她将心理韧性定义为“一个人处理生活中的困境和问题的能力，并从中发展、学习和成长的能力。
”心理韧性既是个体的心理特质，也包含了个体的应对机制和适应能力。
心理韧性的发展与个体的社会环境和个人经历密切相关。
有研究表明，儿童和青少年期间经历的困境和挫折，可以促进个体心理韧性的发展。
同时，良好的家庭环境、教育资源和社会支持也被证明是培养心理韧性的重要因素。
二、心理韧性与逆境应对的相关理论1. 发展-风险模型（Developmental Risk Model）发展-风险模型认为个体心理韧性的形成是由遭遇逆境和风险的经历所决定的。
这一模型强调了个体在逆境中的经历对心理韧性发展的作用，同时也指出了个体的心理韧性可以通过逆境中的积极应对和适应来增强。
2. 自组织系统理论（Self-Organizing Systems Theory）自组织系统理论认为，个体在面对逆境时会通过自我调整和适应来恢复平衡。
这一理论强调了个体的自我调节和自发性恢复机制对心理韧性的作用。
3. 社会生态系统理论（Social Ecological Systems Theory）社会生态系统理论关注个体与社会环境的互动作用。
该理论认为个体的心理韧性与社会网络、支持系统和环境因素密切相关，同时也强调了个体在逆境中获得社会支持对心理韧性的促进作用。
三、逆境应对的影响因素逆境应对是指个体在面对困难和挫折时所采取的应对策略和行为。
逆境应对的效果和个体的心理韧性密切相关，以下是影响逆境应对的几个重要因素：1. 因素一：个体的认知评估和应对策略个体在面对逆境时的认知评估和选择的应对策略会直接影响逆境应对的效果。
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Dealing Effectively with Depression and Manic-DepressionWe’ve been there.We can help.National Depressive and Manic-Depressive AssociationWhat are Depression and Manic-Depression?Depression and manic-depression are mood disorders ,medical illnesses characterized by changes in mood,thought, energy and behavior. Depression is the most com-mon mood disorder, affecting approximately 20 million Americans each year. Symptoms of depression include:Manic-depression, also known as bipolar disorder, is another common mood disorder which affects more than two million Americans. Bipolar disorder usually causes a person’s mood to alternate between symptoms of depression and mania , a heightened energetic state characterized by:Mood disorders are treatable . With the right combination of medication and/or talk therapy, you can stabilize the moods that interfere with your life. By using self-help skills and strategies that work with your treatment plans, you can experience levels of wellness, stability and recovery you may never have thought possible.2•Increased physical andmental activity and energy•Heightened mood,exaggerated optimism andself-confidence•Excessive irritability,aggressive behavior •Decreased need for sleep without experiencing fatigue•Grandiose delusions, inflated sense of self-importance•Racing speech, racing thoughts, flight of ideas •Impulsiveness, poor judgment, distractability •Reckless behavior such as spending sprees, rash business decisions, erraticdriving and sexual indiscretions •In the most severe cases,delusions and hallucinations •Prolonged sadness orunexplained crying spells•Significant changes inappetite and sleeppatterns•Irritability, anger, worry,agitation, anxiety•Pessimism, indifference•Loss of energy, persistentlethargy•Unexplained aches andpains •Feelings of guilt, worthlessness and/or hopelessness •Inability to concentrate, indecisiveness •Inability to take pleasure in former interests, social withdrawal •Excessive consumption of alcohol or use of chemical substances •Recurring thoughts of deathor suicideKey RecoveryConceptsSix key conceptsprovide the foundationof effective recoverywork. They are:s Hope.With good symptom management, it is possible to experience long periods of wellness. Believing thatyou can cope with your mood disorder is both accu-rate and essential to recovery.s Perspective.Depression and manic-depression often follow cyclical patterns. Although you may go throughsome painful times and it may be difficult to believethings will get better, it is important not to give uphope.s Personal Responsibility.It’s up to you to take action to keep your moods stabilized. This includesasking for help from others when you need it,taking your medication as prescribed and keepingappointments with your health care providers.s Self Advocacy.Become an effective advocate for yourself so you can get the services and treatmentyou need, and make the life you want for yourself.s Education.Learn all you can about your illness.This allows you to make informed decisions aboutall aspects of your life and treatment.s Support.Working toward wellness is up toyou. However, support from others is essential tomaintaining your stability and enhancing thequality of your life.3Beginning theJourneyAs you begin your journey torecovery, there are threeimportant things you shoulddo for yourself:1.Seek good medical care.At least once a year, and whenever your symptoms change or worsen, have a complete physical examination. This will determine if a medical problem is causing or increasing your symptoms.When you see your doctor, take a written listing of:s All medications and health care preparations you are taking.s Any new, unusual, uncomfortable or painfulsymptoms, and when you experience them.s Any questions you need to ask your doctor about the above or other issues. Be prepared to take noteson your doctor’s answers.2.Manage your medications carefully by taking thefollowing steps:s Learn about your medications, how they work, what to expect, possible side effects and dietary/lifestylerestrictions. Take them only as prescribed. Learn howa local DMDA support group can help withmedication management.s Use a daily reminder/medication saver system to make sure you are taking all of the necessary medications.s Throw away old medications or those you are no longer taking.s Realize that medications work best when you are making other healthy choices. Don’t expect a pill tofix a bad diet, lack of exercise or an abusive or chaotic lifestyle.s Reduce or discontinue the use of alcohol. Alcohol is a depressant and makes recovery even moredifficult. It can also interfere with the way yourmedication works.43.Seek psychotherapy (talk therapy)s Choose a psychotherapist with whom you feel comfortable.s Work with your psychotherapist to find a treatment plan that works.s Stay in touch with your psychotherapist and other health care providers. “Booster” visits can be usefulin keeping symptoms from returning.Monitoring and Respondingto SymptomsThrough careful observation, you will learn what you need to do every day to keep yourself well. You will also gain the ability to recognize external events that may trigger an increase in symptoms, and you will be better able to spot early warning signs of an episode and symptoms that indicate you are in trouble.With this knowledge and perspective, use the tools listed here and others you have discovered for yourself. You will be able to develop a system for monitoring and responding to symptoms that will help you keep your moods stabilized. This system should include:s Daily routines you need to follow to stay well, such as eating three healthy meals, getting adequate sleep,limiting or avoiding alcohol and exercising regularly.s A plan for coping with external events that can trigger symptoms, such as an argument with a friend or anunexpected bill, and ways to cope with these eventsand keep them from causing or worsening yoursymptoms.s A way to spot early warning signs, such as irritability, changes in sleep patterns or anxiety, that indicate your symptoms may be worsening.s A way to recognize symptoms that indicate real trouble, such as reckless behavior, isolation or suicidalthoughts.s A response plan for dealing with warning and/or trouble signs; concrete actions you can quickly taketo stabilize your situation, such as calling a doctor,therapist or trusted friend, or arranging a brief hospitalstay to stabilize your mood.5Wellness ToolboxThe following practices may helpyou to maintain wellness as youdevelop a system for monitoringand responding to symptoms:s Attend a local DMDA supportgroup regularly. If there is nogroup in your community, callNational DMDA and we’ll helpyou start one.s Talk to your doctor, therapist or other health care professional regularly, especially when you arehaving trouble.s Share talking and listening time with a friend often, especially during difficult times.s Do exercises that help you relax, focus and reduce stress.s Take a walk each day regardless of the weather.This keeps you in touch with the elements and con-nects you to the world around you.s Develop problem-solving skills you can depend on.s Participate in fun, affirming and creative activities.s Record your thoughts and feelings in a journal.s Create a daily planning calendar.s Limit alcohol and avoid illegal drugs.s Keep a regular sleep schedule.s Improve your diet. Avoid caffeine, sugar and heavily salted foods.s Seek opportunities to be exposed to light.s Try to maintain a calming, safe environment.s When you are confronted with troubling circum-stances, stop, analyze your situation and make apositive choice.6Crisis PlanningPrepare a personal crisis plan to be used if your symptoms become so severe and/or dangerous that you need othersto take over responsibility for your care. Your crisis plan may include:s A list of your supporters, their roles in your life and their phone numbers.s A list of all medications you are taking and information on why you are taking them, and the name andtelephone number of your doctor and pharmacy.s A list of symptoms that may indicate the need for supporters to make decisions for you and take overresponsibility for your care, such as:•Uncontrollable pacing•Severe, irritable depression•Inability to stop compulsive behaviors•Self-destructive behavior•Abusive or violent behavior•Substance abuse•Thoughts or threats of suicide•Significant changes in sleep patterns — inability to sleep or difficulty getting out of bed•Refusal of foods Instructions that tell your supporters what you need them to do for you.s Directions for care of your children and/or pets in the event of hospitalization.s Directions for notifying your employer in the event of your hospitalization and what he or she should be told.s Insurance information to use in the event that emergency medical care and/or hospitalization isneeded.s A list of medications that have worked in the past to stabilize you in crisis situations and a list of anymedications you do not wish to take, doctors you donot wish to see and hospitals where you do not wishto be treated.Give completed copies of your plan to your supporters and explain your needs to them. Update your plan as needed. Your local DMDA support group can help develop your plan. You may also want to consult your health care provider to determine whether you should develop a medical advance directive, and consult legal counsel to determine if a statement of Power of Attorney is appropriate.7Addressing Traumatic IssuesIf you feel traumatic events are causing or worsening your symptoms, seek a treatment program or additional support group that:s Validates your experiences.s Empowers you to take positive action on your own behalf.s Helps you establish a connection with other people. Suicide PreventionMood disorders are serious illnesses and can be life-threatening. People with mood disorders who do not receive effective treatment have a suicide rate as high as 20%. Your life is important, and you can help yourself stay well by adhering to the following strategies:s Treat your symptoms early. Don’t wait until you are ina complete funk to act. Seek help from a qualifiedmental health care provider that you trust and respect.s Set up a system with others so you are never alone when you are deeply depressed or feeling out ofcontrol.s Have regularly scheduled health care appointments and keep them.s Throw away all old medications. Have firearms or other things you could use to harm yourself lockedaway where you do not have access to them.s Keep pictures of your favorite people in visible locations at all times.s Instruct a close supporter to take away your credit cards, checkbooks and car keys when you arefeeling suicidal.s Make plans for the future that you can lookforward to, and try to keep the present inperspective, remembering that the painful timeswill not last forever.8Developing aWellness LifestyleThe way we live our daily liveshas a strong impact on how wemanage our moods and minimizeour symptoms. Develop a lifestylethat supports your overallwellness by:s Using therapy and educational materials to improve your self-esteem and change negative thoughts andbeliefs into positive ones.s Enhancing your life with things like pets, music and activities that make you feel good.s Receiving treatment for an alcohol or substance abuse problem, if necessary.s Having a comfortable living space where you feel safe and content.s Establishing a career or hobby that you enjoy.s Discovering a passion and becoming engaged in it.s Keeping your life calm and peaceful.s Taking good care of yourself.s Eating well, getting plenty of rest and exercising regularly.s Managing your time and energy well.s Spending time with affirming, fun people.Strategies for dealing effectively with mood disorders include an effective treatment plan that you follow; an attitude focused on hope, responsibility and recovery; an effective support system; healthy eating, sleeping and activity habits; recognition of symptoms and trouble signs and a response plan for crises. You can incorporate these strategies into your life in your own way and at your own pace. Everyone develops a different wellness plan, andthe right one is the one that works for you.9ResourcesThe following organizations also offer information or assis-tance with mood disorders and related topics. National DMDA assumes no responsibility for the content or accuracy of the material they provide.American Academy of Child and Adolescent Psychiatry(202) 966-7300 • American Foundation for Suicide Prevention(888) 333-2377 • American Psychiatric Association (APA)(888) 357-7924 • Anxiety Disorders Association of America (ADAA)(301) 231-9350 • Bazelon Center for Mental Health Law(202) 467-5730 • Child & Adolescent Bipolar FoundationDepression After Delivery(800) 944-4773 • /dadinc/Equal Employment Opportunity Commission(800) 669-4000 • Federation of Families for Children’s Mental Health (703) 684-7710 • National Alliance for the Mentally Ill (NAMI)(800) 950-6264 • National Institute of Mental Health (NIMH)(800) 421-4211 • National Mental Health Association (NMHA)(800) 969-6642 • Social Security Administration (SSA)(800) 772-1213 • 10Become a Friend of National DMDA Yes, I want to make a difference. Enclosed is my gift of:❏$100 ❏$50 ❏$20 ❏Other $__________________________________________________________________________________________________________ NAME_____________________________________________________________________ ADDRESS_____________________________________________________________________ _____________________________________________________________________ CITY STATE COUNTRY ZIP_____________________________________________________________________ DAYTIME PHONE E-MAIL❏Check (payable to National DMDA) ❏Money order❏VISA❏MasterCard_____________________________________________________________________ ACCOUNT NUMBER EXPIRATION DATE_____________________________________________________________________ SIGNATURE❏I wish my gift to remain anonymous.❏Please send me ____donation envelopes to share.❏Please send me information on including National DMDA in my estate planning.❏I have enclosed my company’s matching gift form.❏I’d like to receive more information about mood disorders.❏Please send all correspondence in a confidential envelope.If you would like to make your gift a Memorial or Honorarytribute, please complete the following:❏In memory of/in honor of (circle one) _________________________________PRINT NAME❏Please notify the following recipient of my gift:_____________________________________________________________________ RECIPIENT’S NAME_____________________________________________________________________ ADDRESS_____________________________________________________________________ CITY STATE COUNTRY ZIP Please send this form with payment to: National DMDA 730 N. 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