Coping Skills for Depression Worksheet
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Looking for a coping skills for depression worksheet? This depression coping skills handout can be a helpful tool for mental health clinicians to share with clients.
Depression is one of the most common mental health conditions, with approximately 21 million (8.3%) of American adults experiencing at least one major depressive disorder episode in 2021.
Treatments and tools, such as cognitive behavioral therapy (CBT) and the use of coping skills for depression worksheets, can help clients build skills to manage symptoms of depression.
This article provides key statistics about depression in the United States, a list of depression coping mechanisms, examples of how to support clients in the development of coping skills, and a free downloadable depression coping skills handout to save to your electronic health record (EHR) and use with clients.
Depression statistics
According to the National Institute of Mental Health (NIMH), women experience depression at a higher rate than men (10% compared to 6% in males).
The age group experiencing the highest rates of depression is 18 to 25 year olds. An estimated 5 million adolescents (aged 12 to 17) experienced at least one major depressive episode, with rates of depression being higher among females to males.
In 2021, only 40% of adolescents experiencing a major depressive episode received treatment.
Depression was also reported to be highest among adults reporting one or more racial identities (nearly 14%).
Only 61% of adults with major depressive disorder received treatment in 2021. However, 75% of individuals experiencing a depressive episode with severe impairment received treatment.
Coping skills for depression
Mental health therapists can help clients develop healthy coping skills for depression using modalities like cognitive behavioral therapy (CBT).
CBT posits that people who experience depression experience more biased thoughts (also called cognitive distortions), like catastrophizing, black-and-white thinking, or emotional reasoning.
Typically, a person with depression may have a negative view of themselves, the world, and their future.
Negative thoughts may look something like this:
- “No one cares about me.”
- “Things won’t get better.”
- “I have nothing to offer.”
These biased thoughts affect a person’s mood, causing social withdrawal, isolation, and possibly suicidal ideation.
However, the following CBT techniques can be used to strengthen depression coping skills for adults and cognitively restructure their thoughts into more reasoned and positive beliefs.
Mood scales
A mood scale is a great way for clients to self-report the severity of their depression. There are formal scales, such as the Beck Depression Inventory or the Burns Brief Mood Survey.
In addition, there are more succinct ways to measure mood, including:
- Likert scale: In their book "The Comprehensive Clinician's Guide to Cognitive Behavioral Therapy,” Leslie Sokol, PhD, and Marci Fox, PhD, suggest checking in with clients weekly. Ask them to measure their mood over the last week using a Likert scale. For example, you can ask: “Over the last week, how would you rate your mood overall, with zero being poor and 10 being excellent?”
- Mood trackers: In a daily mood chart, clients can note their energy levels, mood, sleep, movement, and other important information each day, and then review the tracker in session with their therapist.
Reframing thoughts using CBT
Thought distortions are commonly identified in people experiencing depression.
A CBT thought log can be a helpful way to note how automatic thoughts influence mood and behavior. Reviewing the log in therapy provides an opportunity to reframe thought distortions into more adaptive thoughts and behaviors.
Mindfulness
While not a specific CBT tool, mindfulness is used in other types of therapy, like dialectical behavior therapy (DBT), and as a standalone tool outside of therapy. Details on this skill are also included in the depression coping skills handout to share with clients.
Mindfulness is simply the ability to be present with our thoughts, breathing, bodily sensations, and environment. The goal is to cultivate nonjudgmental acceptance.
Mindful activities to suggest to clients include mindful meditation, mindful eating, walking meditation, mindfully observing your thoughts, and more.
In addition, the mindfulness-based stress reduction technique is a training program designed to support clients with coping skills for a number of mental health and physical conditions.
How to help clients develop coping skills for anxiety and depression
The following coping skills have positive results to support the treatment of anxiety and depression.
Yoga, exercise, and meditation
Research shows that these activities can alleviate symptoms of depression and anxiety.
Tell clients to use an app like Calm, Insight Timer, or YouTube and find a five or 10 minute meditation, or find a local yoga class in a gym or studio or a free class online.
This list of coping skills for depression is also included in the coping skills for depression worksheet.
Connect with supportive people
Friends, family, and support groups can provide emotional support to limit social isolation and may boost mood.
Self-reconciliation
This is done by accepting one’s thoughts and feelings, the present, and fostering hope for the future.
Mindful action
Mindful action can include activities like exercise or volunteering, which can provide a sense of purpose, reward, and boost mood.
Addressing the stressors connected with depression and/or anxiety
This might look like changing a stressful job, asking friends and family for support, or reducing workload.
Seeking medical support
In some situations, it may be helpful to refer a client to a different therapist with specializations and/or a doctor for a medication and a behavioral treatment plan.
Increase foods that sustain energy levels
Encourage clients to eat nutritionally dense food, including fruits, vegetables, and whole grains, which can sustain energy levels and avoid the crashes associated with sugary foods. Advise them to limit sugar and caffeine, which can exacerbate anxiety.
How to use the coping skills for depression worksheet
Therapists can use the coping skills for depression worksheet with clients during a therapy session to explain or demonstrate coping skills, or as a depression coping skills handout for clients to practice in between therapy appointments.
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