Infographic on coping skills for depression, distinguishing between unhealthy and healthy strategies with categories like relaxation, health habits, and social contact.

This worksheet is designed to help you reflect on your coping skills for depression. Since it’s a personal reflection tool, there isn’t a single “correct” answer — instead, you’ll be identifying which unhealthy coping skills you want to let go of and which healthy ones you’re willing to try.

Here’s how to approach it:

Step 1: Understand the two types of coping skills.
- Unhealthy coping skills might make you feel better right now but can cause problems later (like skipping school or yelling at people).
- Healthy coping skills help you feel better without hurting yourself or others (like listening to music or talking to a friend).

Step 2: Look at the “UNHEALTHY” section.
Think about which of these behaviors you’ve done when feeling down. Check the boxes next to the ones you’d like to stop doing. For example:
☐ Reacting with anger
☐ Oversleeping
☐ Self-harm

You can also write in any other unhealthy habits you want to let go of in the “Other” lines.

Step 3: Look at the “HEALTHY” section.
This part is broken into categories: Relaxation, Health Habits, Thinking/Mental Skills, Social Contact, Increase Positive Brain Chemicals, and Behavioral Activation. Pick one or more from each category that you think could help you. For example:
Under Relaxation: ☐ Deep belly breaths
Under Social Contact: ☐ Connect with friends or family
Under Behavioral Activation: ☐ Set and accomplish daily goals

Write down the healthy skills you’re willing to practice — even just starting with one small thing can help!

Step 4: Be honest and kind to yourself.
This isn’t a test — it’s a tool to help you grow. You don’t have to check every box. Just pick what feels right for you right now.

Final Answer:
There is no single correct answer — this worksheet is for personal reflection. Choose the unhealthy coping skills you want to let go of and the healthy ones you’re willing to try. Write them in the checkboxes or “Other” lines as needed.