Tag Archives: coping

Anxiety Panic Grief Depression, Bipolar Mood Disorders, Coping skills

How to Cope with a mood disorder without Medication?

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By: James E. DelGenio MS, LCPC
Senior Staff Therapist,
The Family Institute at Northwestern University

How to cope with a mood disorder.

It is good to have fun. Have fun! People with mood disorders often become engrossed in the past, consumed with depression and anxiety. They tend to have negative thoughts that just repeat over and over again. Learning to cope takes experiential learning with a CBT therapist.

Recreation and exercise

Recreation and exercise play a key role in management of symptoms. Especially cardio exercise such as walking is good maintenance of depression, anxiety and panic symptoms.  These are a great distraction when one is experiencing symptoms. Any physical activity is likely to be therapeutic.  Join a park district team, like softball or volleyball.  It’s a good social activity too!

Social activity

Regular social activity is important and healthy; get out with people at least 3 times per month. Consider joining the Park district, volunteering, church groups and activities, or working a shelter.  Find something!  Avoid alcohol.

Hobbies

Get a hobby!  Hobbies to consider? Try paint by number. It’s easy but it takes concentration.  Helps deal with negative thoughts and repeat that often accompany depression. You can also walk away easily by simply rinsing out the brush.  Plan 1/2 half hour per day.

Chores

Even chores can also help with distraction. Make a schedule of chores and stick to it.  Monday is vacuuming, Tuesday is laundry, etc. This also helps keep your living environment healthy.

Distraction from symptoms is an important coping skill. The tendency to isolate and withdraw also need to be overcome. The Internet, video games, TV or reading, generally do not qualify as distraction for most individuals.

Planning is key because mood disorders require structure. If you are going to have a good weekend, you will need to plan ahead to meet your exercise and social goals.

Unfortunately, sometimes these are just not enough, therefore medication will need to be considered.

When to consider medication?

I am sorry to have to say this but moderate to severe mood disorders require medication to control the symptoms. It’s all about chemistry. If you are diabetic, you would take insulin; you wouldn’t like it but you would do it.  This is no different.  It is just a chemical imbalance.

When coping skills don’t work, you will need to reconsider seeing a doctor and getting on medication. Even with medication, however, you will still need to practice coping skills.  Medication does 6o% and coping skills do the rest.  In these instances, the medication becomes the foundation and will help the coping skills work effectively.

Call James E. DelGenio MS, LCPC  847- 733-4300 Ext 638.

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Disclaimer: This material is meant to be used in conjunction with psychiatric treatment, medication and supportive therapy. Always share this material and your questions about this material with your doctor and therapist.

Bipolar Mood Disorders

Learn how to manage your anxiety and depression!

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By: James E. DelGenio MS, LCPC
Senior Staff Therapist,
The Family Institute at Northwestern University                                                   

Manage your anxiety and depression.

It is good to have fun. Have fun! People with mood disorders often become engrossed in the past, their disorder and relationship problems. They tend to ruminate about negative thoughts running over and over. Recreation and exercise (especially walking) are good for depression and anxiety and are a great distraction when one is experiencing symptoms. Any physical activity is likely to be therapeutic. Distraction from symptoms is an important coping skill. The tendency to isolate and withdraw also need to be overcome. The Internet, video games, TV or reading generally do not qualify as distraction for most individuals.

Lack of motivation is often a direct result of a mood disorder. If you wait to feel motivated, it may never happen. Walk 40 minutes per day at least 3-4 days per week with your doctor’s permission. Pick your days and let the day of the week make the decision for you. Do your chores and exercise on the days you have picked to do them. Try to have at least one social activity per week. Plan to have fun. Adding structure to your life addresses many common symptoms of a mood disorder but especially lack of motivation.

  • 40 minutes of cardio exercise, 4 times per week (doctor permitting).
  • Have at least three social activities per month.
  • Get a hobby.
  • Take your medication as prescribed.
  • Abstain/limit drug and alcohol use.
  • Be consistent.

Medication compliance is a huge part of symptom management.  If you are having an issue with your meds, contact your doctor or go to the ER.  If you can’t limit your alcohol use to 2 drinks twice per week then you shouldn’t have any.  Seek professional help.

zoom!
Now I can work via zoom with anyone, anywhere in the country and it may still be covered by BCBS Insurance. Check with your BCBS representative for more information.  Call James E. DelGenio MS, LCPC, Senior Staff Therapist at The Family Institute at Northwestern University, 847-733-4300 Ext 638.

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Disclaimer: This material is meant to be used in conjunction with psychiatric treatment, medication, if necessary, and supportive therapy. Always share this material and your questions about this material with your doctor and therapist.

Anxiety Panic Grief Depression, Bipolar Mood Disorders, Severe mental illness

How to cope with a mood disorder!

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By: James E. DelGenio MS, LCPC
Senior Staff Therapist,
The Family Institute at Northwestern University

Structure is needed when you have a mood disorders.

This form helps create structure around ones weekly activities and goals. People with mood disorders need structure to help manage their symptoms. You can also track your marital/relationship goals if you choose. This tool helps track progress toward any goal by adding structure to your week. Make multiple copies. Modify as needed; feel free to add or delete goals. Rate your mood 1 through 10. Ten is best.  Place copy on your refrigerator or someplace where you can check it daily. Mark the goals each day so that you can see the week in review.  Note your alcohol/drug use and your mood rating in the 3 days after use.  If your mood dips; connect the dots. Being consistent in your goals makes a huge difference in managing your mood. Try it!

Week of _________________

Mon     Tues     Wed     Thurs     Fri      Sat      Sun

Meds compliance

Cardio/walking

Social activity

Hobbies

Chores

Date night

Civility and respect

Sleep # of hours

 Drug, alcohol use

 Time out called

 Time out respected

Mood 1 – 10 best

Family meetings

Psychiatric apt.

This chart helps track progress toward goals and a structured week. Make multiple copies. Feel free to add or delete goals. Place it on your refrigerator or someplace where you can check it daily. You may find it useful; try it.

Note: Always consult with your doctor before starting any exercise program.

Zoom!
Now I can work via Zoom with anyone, anywhere in the country and it is currently covered by BCBS Insurance. Check with your BCBS representative for more information.

Call James E. DelGenio MS, LCPC, Senior Staff Therapist at The Family Institute at Northwestern University, 847-733-4300 Ext 638.

http://manageyourmood.net
http://family-institute.org

Disclaimer: This material is meant to be used in conjunction with psychiatric treatment, medication, if necessary, and supportive therapy. Always share this material and your questions about this material with your doctor and therapist.