1. If you are having trouble sleeping, try some of the following suggestions:
   • before going to bed:
     • avoid heavy meals, strenuous activity, caffeine and nicotine
     • read a calming book
     • take a warm bath
     • drink a glass of warm milk, eat some turkey and/or drink a cup of chamomile tea
   • listen to soothing music after you lie down
   • eat foods high in calcium like dairy products and leafy green vegetables
   • avoid alcohol--it will help you get to sleep but may cause you to awaken early
   • avoid sleeping late in the morning and long naps during the day

2. Ask a family member or friend to take over some or all of the things you need to do for several days--like taking care of children, household chores and work-related tasks--so you have time to do the things you need to take care of yourself.

3. Keep your life as simple as possible. If it doesn't really need to be done, don't do it. Learn that it is alright to say "no" if you can't or don't want to do something, but don't avoid responsibilities like taking good care of yourself and your children. Get help with these responsibilities if you need it.
4. Avoid nasty or negative people who make you feel bad or irritated. Do not allow yourself to be hurt physically or emotionally in any way. If you are being beaten, sexually abused, screamed at or suffering other forms of abuse, ask your health care provider or a crisis counselor to help you figure out how you can get away from whoever is abusing you or how you can make the other person or people stop abusing you.
5. Work on changing your negative thoughts to positive ones. Everyone has negative thoughts that they have learned, usually when they were young. When you are feeling badly, these negative thoughts can make you feel worse. For instance, if you find yourself thinking, "I will never feel better," try saying, "I feel fine," instead. Other common negative thoughts and positive responses:
   

   No one likes me.	Many people like me.
   I am worthless.	I am a valuable person.
   I'm a loser.	I'm a winner.
   I can't do anything right.	I do many things right.

   Repeat the positive responses over and over. Every time you have the negative thought, replace it with the positive one.

Things To Do When You Are Feeling Better

When you are feeling better, make plans using the ideas in the previous section.

Things you can do right away to help yourself feel better, that will help you keep yourself well. Include simple lists of:

• to remind yourself of things you need to do every day, like getting a half hour of exercise and eating three healthy meals;
• to remind yourself of things that may not need to be done every day, but if you miss them they will cause stress in your life, like bathing, buying food, paying bills or cleaning your home.
• of events or situations that, if they come up, may make you feel worse, like a fight with a family member, health care provider or social worker, or loss of your job;
  • and a list of things to do (relax, talk to a friend, play your guitar) if these things happen so you won't start feeling badly.
• of early warning signs that you are starting to feel worse, like always feeling tired, sleeping too much, overeating, dropping things and losing things;
  • and a list of things to do (get more rest, take some time off, arrange an appointment with your counselor) to help yourself feel better.
• of signs that things are getting much worse, like you are feeling very depressed, you can't get out of bed in the morning or you feel negative about everything;
  • and a list of things to do that will help you feel better quickly (get someone to stay with you, spend extra time doing things you enjoy, contact your doctor).
• of information that can be used by others if you become unable to take care of yourself or keep yourself safe such as :
  • signs that indicate you need their help
  • who you want to help you (give copies of this list to each of these people)
  • the names of your doctor, counselor and pharmacist
  • any medications you are taking
  • things that others can do that would help you feel better or keep you safe
  • things you do not want others to do or that might make you feel worse