What didn't you do? How did you cope? Examples include: Anxiety : Stayed home, left wherever you were or felt the urge to leave, didn't talk to anyone, avoided eye contact, fiddled with a pen, sat in a corner, didn't go out, chose to shop at less busy times, went to local corner shop instead of the big supermarket, distracted yourself tv, radio, kept busy etc , urge to go or went to toilet, looked for reassurance, drank more, smoked more, ate more or less , disturbed sleep.

Depression : Stayed in bed, pulled covers over your head, didn't go out, sat and stared, watched television, didn't answer the phone, turned down an invite from a friend, didn't go to work, ate more or less , slept more or less , paced around , kept starting to do things but couldn't finish, no interest in others, no interest in sex, no interest in anything.

Anger : shouted at someone, hit out, screamed, had a go at someone, sulked, criticised others or had urge to do those things , used put-downs and threats, bottled it up, lost control.

Use the Self Help mp3 downloads. Practice noticing these thoughts, feelings and behaviours - the more you practice, the more you will notice them.

The more you notice them, the more you will be able to make helpful and effective changes. The Vicious Cycle form will help you practice - write down at least one situation every day for the next few days.

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