Self-care during episodes of depression can feel challenging, yet it remains an important step toward managing symptoms. Young people may initially overlook the importance of self-care, as they might not fully understand its impact on their mental health. However, with guidance and practice, they can learn how such routines can significantly improve their well-being over time.
The Depression Self-Care Checklist is a tool that lets clients track their current self-care practices, evaluate them, and make adjustments to support themselves in times of low mood and sadness. Underneath the checklist, they can find different ideas for self-care, such as eating three meals, taking a nap, or getting fresh air outside.
Using this worksheet helps kids and teens feel calmer and more at peace, which helps them function better both physically and mentally. For more self-care ideas, they can browse websites, books, or podcasts that offer science-backed tips.
After completing the checklist each week, caring adults can review their answers, discuss progress, and identify opportunities for improvement.
Our Self-Care Alphabet or 101 Self-Care Activities handouts are nice supplements to this worksheet.
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Want more resources like this? Check out our full catalog of depression worksheets and handouts.
References:
- Lintvedt, O. K., Griffiths, K. M., Sorensen, K., Ostvik, A. R., Wang, C. E., Eisemann, M., & Waterloo, K. (2011). Evaluating the effectiveness and efficacy of unguided internet‐based self‐help intervention for the prevention of depression: A randomized controlled trial. Clinical Psychology & Psychotherapy, 20(1), 10-27. https://doi.org/10.1002/cpp.770
- Martorell-Poveda, M., Martinez-Hernáez, A., Carceller-Maicas, N., & Correa-Urquiza, M. (2015). Self-care strategies for emotional distress among young adults in Catalonia: A qualitative study. International Journal of Mental Health Systems, 9(1). https://doi.org/10.1186/s13033-015-0001-2
- Morgan, A. J., & Jorm, A. F. (2008). Self-help interventions for depressive disorders and depressive symptoms: A systematic review. Annals of General Psychiatry, 7(1). https://doi.org/10.1186/1744-859x-7-13
