Form 9E

Managing Negative Moods and Depression

Use the Three As to overcome your depression.

1. Be aware of the symptoms of depression.

• Be aware of your moods and the situations that influence them.

• Be aware of your automatic negative thoughts.

2. Answer or respond to these thoughts.

• Ask questions and challenge the assumptions behind these thoughts.

• Replace the negative thoughts with positive ones.

3. Act differently.

• Increase your positive activities.

• Decrease your involvement in unpleasant activities.

• Reward yourself for the positive steps you’re taking.

Practice Exercise

Use this worksheet to become aware of the issues involved in your depression and the steps you can take to change your moods.

1. What are the ways that I show my depression in my moods, attitudes, and actions? What are

my symptoms?________________________________________________________________

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2. What are the automatic negative thoughts that go along with my depression? What do I think

about myself, my current situation, and my world in general? __________________________

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3. What questions can I ask myself to challenge these automatic negative thoughts? ________

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4. What steps am I going to take to act differently? What problemsolving strategies have I come

up with to cope with my problems? What pleasant activities might I increase? What

unpleasant activities might I avoid or minimize? ______________________________________

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