Managing Altered Behaviour

Feeling low in mood can affect what people do. Think back to a time when you have felt low in mood or tried to manage problems and see if this can help you to identify effective ways of dealing with it now. This can help you to identify ways of managing that have worked before.

There are two ways in which unhelpful behaviours may add to feelings of depression:

  1. Stopping or reducing fun things to do or activities that give a sense of achievement (for example, meeting up with friends, doing hobbies and interests).
  2. Activities that become unhelpful (for example, isolating yourself or increasing alcohol use to block how you feel).

Making a daily plan

People who feel depressed often don’t feel like doing anything and may end up doing very little. By making a list of things you want to do, you can begin to overcome this. Plan out an action list, start off with the easiest task at first and don’t aim too high. Work through your action list and tick off what you’ve done. When you have completed your list, you’ll be able to look back and see what you’ve achieved.

Including physical exercise in your plan can also help improve your mood and provide structure to your day.

Try and building more things in a little more, each day. A good mix of essential tasks and ones that make you feel happy. These can range from: ringing the catalogue company for a missed payment to listening to your favourite CD or mixing with friends, family and neighbours.







9.00 am
11.00 am
 walk the dog  walk the dog  walk the dog
11.00 am
1.00 pm
 Go for a newspaper  Go for a newspaper
1.00 pm
3.00 pm
 Visit my brother
3.00 pm
5.00 pm
 Read the paper  Ring the catalogue company  Read the paper
5.00 pm
7.00 pm
7.00 pm 9.00pm  Have a relaxing bath  do the crossword  Have a relaxing bath  do the crossword
9.00 pm 11.00pm  Have a relaxing bath  Have a relaxing bath

Above is an example of an activity diary. When planning in activities you want to achieve, you would write them in at the beginning of the week and stick to it as best you can. If you don’t achieve the activity, don’t worry about it and move onto the next one. Make sure you plan activities you enjoy as well as necessary ones. Download a full activity diary by clicking here.


Bridgewater Community Healthcare NHS Foundation Trust

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