Process - Physician - Fraser Health Authority

THINKING REALISTICALLYStep 3: Learn to challenge these depressive thoughts and replace themwith fair and realistic ones, continuedCalling yourself insulting names like “idiot” will causeyou to feel more discouraged; as a result, you may giveup on a task. But giving yourself encouragement andfair evaluation is likely to result in trying harder, whichincreases the odds of a successful outcome.When you’re down or depressed, it’s not easy to comeup with fair and realistic thoughts. Here are somequestions that will help you do this.Depressive Thought:Can I get more evidence, like asking someone about the situation?Would most people agree with this thought? If not, what would be a more realistic thought?We are often much more realistic about other people than about ourselves.What would I say to a friend in a similar situation?What will happen if I continue to think this way?What is another way of thinking that is more encouraging or useful?SELF-CARE DEPRESSION PROGRAM35 ANTIDEPRESSANT SKILLS WORKBOOK