Plan for down days

[Guest_032]

Hi

Just seeing if anyone has worked on a plan for the days where things aren’t going so well. Thinking along the lines of things that I need to try and do. Things that if I push myself to do I know I’ll feel better for. Also a list of things that I can do to help, people I can talk to, apps etc.

Has anyone done anything like this? Sounds like a good idea, so surely I’m not the only one that has thought of it lol. I just find that on my days where I’m really low, I need a bit of a checklist. Then I don’t actually have to use any brain power to decide what I need to do, and it helps to prevent me from spiralling too far down.

[Doolhof]

Hi Depanx,

If you have a look on the Beyondblue website under the section for "recovery and staying well" I am sure you will find some good ideas and strategies there.

At present I am doing a little research on line about "Behavioural Activation Treatment" which is helping me to feel more inclined to increase activities that I used to find enjoyable or even more readily able to participate in than I do right now.

Making lists and planning goals can be very helpful. For me it is not about "feeling like I have to complete every task 100 percent" it is about trying, making an effort, recognising what I have achieved and not belittling myself because I haven't managed to do everything on the list.

Be realistic, find a balance and see what works for you.

Cheers from Dools

[Guest_032]

Totally it. I figure there are some basics that I really need to do or I find I spiral more. Things like brush my teeth, have a shower (even if it is literally get under the water and do nothing else), eat a healthy meal, drink water, take my tablets. But then I also need to do some things to keep the household running - put on a load of washing, put on the dishwasher, use a wipe to wipe down surfaces in the kitchen and bathroom. Quick clean of the loo. Those kinds of things. I need to work out my habits app a bit more and work out what bare minimum needs to be, so that when I run on that, I’m getting the basics done and not putting more pressure on myself.

[romantic_thi3f]

Hi Depanx,

Thanks for your post and you are right, it's so important and such a good idea.

I haven't yet seen any formal checklist, but I have seen people make their own -

http://demonsinsidemyhead.com.au/weekly-self-care-checklist/

Or fill out a chart/schedule -

http://www.cci.health.wa.gov.au/~/media/CCI/Mental%20Health%20Professionals/Depression/Depression%20Worksheets/Depression%20Worksheet%20-%2003%20-%20Weekly%20Activity%20Schedule.pdf

There's also the aloe bud app which is free -

https://aloebud.com/about.html

One of my other favourites that I have bookmarked is this one. It asks you questions like if you've showered, had something to eat, rested etc -

http://philome.la/jace_harr/you-feel-like-shit-an-interactive-self-care-guide/play

If these don't click with you, perhaps there is a way for you to make your own? I personally add some things to a task management app until it becomes a habit. Or maybe it might just be sticky notes.

Hope this helps somewhat!

[Marchaaika]

Hi,

I just wanted to say that I think that this is a great idea, and something that I will be working on. And thank you Doolhof and romantic_thi3f for your ideas.

[Guest_032]

Thanks so much. I’m hoping to set up a list of things that I need to do every day. No matter what. I figure I’m the only adult in my house, so things get out of control quickly! So find that I probably need to do things even half arsed so that I don’t fall too far behind and continue the downward spiral.

[blondguy]

Hello Depanx

Thankyou for being a part of the forums and for the great thread topic too! A plan for down days is an excellent idea 🙂

If you can keep your posts/replies to this thread topic we can avoid multiple thread topics....You will receive more responses and there also be more space for new members to post too!

Kind thoughts.......(any questions or comments are more than welcome)

Paul

[Guest_032]

Not quite sure what you mean? My reply was related to the topic?

[geoff]

Hi Depanx, it's great to have you on the forum, that's very important because there are issues which you need to bring to our attention.

I think what was meant to be said is that if you have 3 or 4 different posts then the continuity of understanding what we are trying to help you with isn't contained in one post.

So someone might reply to one thread but not to another one you make, and I'm sure each one is related to all of them.

We get lost in how we can help you with 3 or 4 threads.

Hope that's OK.

Geoff.

[Guest_032]

Yeah, no worries, my thought was that they were on different topics and therefore should have different threads, but might look at condensing them.