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Over the last 2 weeks, how often have you been bothered by any of the following problems?
If you checked off any problems, how difficult have these problems made it for you at work, home, or with other people?
Write down anything you want to bring up with your provider.
Notes from your session with your provider.
Keep your medication and supplement list up to date so it appears in your progress report.
Dichotomous thinking: Things are seen regarding two mutually exclusive categories with no shades of gray in between.
Overgeneralization: Taking isolated cases and using them to make wide generalizations.
Selective abstraction: Focusing exclusively on certain, usually negative or upsetting, aspects of something while ignoring the rest.
Disqualifying the positive: Positive experiences that conflict with the individual's negative views are discounted.
Mind reading: Assuming the thoughts and intentions of others.
Fortune telling: Predicting how things will turn out before they happen.
Minimization: Positive characteristics or experiences are treated as real but insignificant.
Catastrophizing: Focusing on the worst possible outcome, however unlikely, or thinking that a situation is unbearable when it is just uncomfortable.
Emotional reasoning: Making decisions and arguments based on how you feel rather than objective reality.
"Should" statements: Concentrating on what you think "should" or "ought to be" rather than the actual situation you are faced with.
Personalization & blame: Assuming you are completely or directly responsible for things outside your control.
The PHQ-9 is a clinically validated tool for screening and monitoring depression. Score it every 2 weeks.
Scoring:
Scores of 10 or above may be shared with your care team for clinical follow-up.
The GAD-7 is a clinically validated tool for screening and monitoring generalized anxiety disorder. Score it every 2 weeks.
Scoring:
Scores of 10 or above may be shared with your care team for clinical follow-up.
The PCL-5 (PTSD Checklist for DSM-5) screens for post-traumatic stress disorder. It measures how much you have been bothered by stressful experiences in the past month.
Scoring:
A score of 33 or above suggests clinically significant PTSD symptoms and may be shared with your care team.
The Yale-Brown Obsessive Compulsive Scale (Y-BOCS) measures the severity of obsessive-compulsive disorder (OCD) symptoms. It evaluates both obsessions and compulsions separately.
Scoring:
Track changes over time to monitor treatment progress. Share results with your clinician at each visit.
A helpful technique for longer passages is to write the first letter of each word. For example:
"I will turn their mourning into joy. I will comfort them, and give them gladness for sorrow." — Jeremiah 31:13 (ESV)
Becomes: I W T T M I J. I W C T, A G T G F S.
Move to a new verse once you have committed the current one to memory. Write it from memory each morning, even if imperfect.
When setting daily goals, use the SMART framework:
If you are in immediate danger, call 911.
988 Suicide & Crisis Lifeline: Call or text 988
Crisis Text Line: Text HOME to 741741
SAMHSA Helpline: 1-800-662-4357
Prefer pen and paper? The Daily: An Integrated Mental Health Journal is available as a physical book.
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Adam O'Neill & Associates
Patient Care Portal
Fairfax, VA
