Girlywags

I am in a bad way and it’s already gotten to a level I’m stressed about it. I need to use my skills most at times like these, but that can be hard to manage on my own without the support of a program or group. However, ya girl did not complete a 6 weeks partial hospitalization program (via telehealth) in 2021 to let this shit happen again without putting up a fight. So, here goes. It’s skill time.

Evening Check In

Emotion Word: Tired & A Panicky

Depression: 4

Anxiety: 4

Hours & Quality of Sleep: 10 hours, still felt tired when I woke up — had a really hard time getting out of bed this morning

Appetite: low

Taking meds: yes

Success from the day: got through a Zoom call I had been really dreading

Goal for tonight: yoga

Positive affirmation for myself: I am a good person

Bans

Avoidance – Submit: 10, Resist: 10

Rumination – Submit: 5, Resist: 0

Isolation – Submit: 5, Resist: 5

Smoking – Submit: 10, Resist 0

My current depression symptoms (0-7, 0=low, 7=high):

Emotion

Sadness or hopelessness: 1

Irritability, anger, or hostility: 1

Loss of pleasure in activities: 6

Feelings of worthlessness and guilt: 5

Lack of enthusiasm and motivation: 5

Lack of confidence: 5

Feeling overwhelmed: 5

Feeling numb: 3

Thinking Patterns

Inefficient thinking, often with very self-critical focus: 5

Difficulty concentrating, poor attention, difficulty making decisions: 5

Low self-esteem: 5

Negative body image: 2

Apathy: 3

Thoughts about death or suicide: 3

Behavior

Decreased participation in work or school: 5

Lack of interest in general appearance: 3

Decreased participation in previously enjoyed activities: 5

Self-harm, decreased self-care (decreased attention to hygiene), or promiscuity: 4

Tearfulness or frequent crying: 2

Avoidance of family interactions and activities: 3

Avoidance of friends: 4

Withdrawn behavior including more time spent alone and isolating: 5

Not getting things done around the house: 5

Use of alcohol or drugs to escape or avoid negative emotions: 7

Physical

Fatigue, lack of energy, poor motivation: 6

Increase or decrease in appetite (with weight gain or weight loss): 3

Lowered libido: 2

Restlessness and agitation: 5

Change in sleep patterns (leading to insomnia at night or hypersomnia during the day): 5

Unexplained aches and pains (stomach aches, headaches, muscle pains): 3