Recap: FAT scheduling

In session three you made a FAT activity schedule to balance the amount of fun, achievement and togetherness in your day. You also continued with your magic plans. Today we will look at what to do when things go wrong.

Session four: fixing things

Things will go wrong in your recovery from depression. It doesn’t mean you’ve failed or that you won’t ever get better. When you have a setback it’s important to learn from it. Watch the video to find out more:

 None of our videos have sound- you can pause and replay the video as many times as you need until you understand it.

Here’s how to fix things when they go wrong

1. Write down what went wrong
2. Brainstorm - write down everything that you could have done differently
3. Fix it! Make a new plan and see if things go well this time. If they don’t go well then you can simply repeat this process again.

Everyone experiences setbacks in life. It’s really important to remember that setbacks are experiences that you can learn from and they don’t mean you a failure.

Boosting your recovery

Here are three ideas to help boost your recovery from depression. See if you can make a magic plan to do one of these things:

1. Antidepressants
Ask your doctor about antidepressant tablets. They are very effective at improving depression but they can take a few weeks to start to work and you need to take them regularly. Most work by boosting the levels of important chemicals including serotonin and norepinephrine. Some can help with sleep. Like most medications, antidepressants have side effects. These are mostly mild but the exact side effects are different depending on which medication you choose. Your doctor can help you decide which medication is best for you. Even if you don’t want to try medication, it’s important to let your doctor know how you’re feeling.

2. Acting happy
It might sound silly, but if you act happy by doing things like smiling, standing up straight, chatting to people and taking care of your personal appearance, you will boost your recovery. If you act happy, you’re changing what you do and so you’re breaking the vicious cycle, even if you don't feel happy straight away.

3. Exercise 
Exercise gives you a double boost. First, you’re changing what you do and so you’re breaking the vicious cycle. Second, exercise causes the release of serotoninnorepinephrine and dopamine. All of these chemicals play an important role in regulating your mood.

Remember these things:

Fixing things:  When things go wrong, think about why they went wrong and make a magic plan to fix things.

Boost your recovery: Try to do one of the things suggested above to boost your recovery from depression.
Youre doing this yourself: Over the past four sessions, you’ve learned powerful skills to help you recover from depression. You learned about magic plans to help achieve your goals and about FAT scheduling to help you plan your days and include fun, achievement and togetherness. But you’re the one who has done the hard work, and every time you come back and complete another session, you’re tearing the vicious cycle apart.

Session four Complete!

Here’s your homework:

1. Keep practicing with FAT activity schedules and magic plans. If things go wrong, make a plan to get back on track with recovery.

2. Think about doing one of the things suggested to boost your recovery and make a magic plan to help you achieve your goal.

3. Decide exactly when you’re going to come back for session five and set aside some time in your schedule.


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Important: this self-help website is provided as a support tool to be used alongside professional help. The website is not intended to provide medical advice of any sort and you must see a doctor if you think you may have a mental illness.

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