A little mental help: Action cards

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Depression.

I know many who have and continue to experience it on a day to day basis. Given my training and work on mental health initiatives, I’ve had people approach me to ask about recommended resources on depression (websites, trusted literature, etc.) and tools that inspire motivation and action. And generally speaking, there are some great, evidence-based self-help resources out there:

While there isn’t a shortage of accessible and reliable content, it seems that the bulk of existing resources tend to be extremely text-heavy, look and feel somewhat dated, and come across as a bit dry, drab and ‘clinical’ in nature (e.g., included images are limited to charts and surveys or photo stock images like this). This is not to criticize any particular resource, including the ones I’ve mentioned. Rather, it’s more of a commentary on what I’ve seen and would expect to receive from my own health care practitioner.

To me, managing depression is about bettering one’s own mental health with the support of trusted friends/family and professionals. At the same time, I believe that this process shouldn’t have to feel like undergoing an academic or clinical exercise. It can be daunting enough to acknowledge the need for change, to seek out supports and embark on a treatment plan. Doing so within a clinical context while supporting yourself with dense and somewhat sterile resources probably doesn’t help minimize the overwhelming and uncomfortable feelings that can arise. Perhaps this is a common experience among those who go through the medical system to ‘fix a health problem’, but I think that addressing a mental health issue also comes with unique layers of stigma, challenge and complexity.

I have found few tools that are visual, colorful or feel friendly and personalized to my interests. While it’s actually quite exciting to see soft/hardware being developed that can help track mood and behaviour and enable us to interact with mental health issues in new ways, I think that the existing ‘old-school’ resources out there deserve a re-vamp too — in reality, these are the resources that the majority of care professionals continue to use and recommend in practice.

I decided to make some ‘action cards’ that suggest tangible steps one can take to help overcome depressive feelings. These cards are informed by cognitive behavioural therapy approaches to treatment and aim to be quick, ‘on-the-go’ actions that someone can print out, shuffle through, and carry around. They were also designed for someone familiar with CBT concepts and would probably play a more supportive role to someone undergoing treatment. These were created with a personal intent but are shared here if they (or the idea of them) can be helpful to someone else. Inspired by my own deep dive into the world of animation and cartooning, I decided to create a character who would accompany the cards and (hopefully) can appeal to a general audience. My hope was to create something more playful, personable, less ‘institutional’ feeling, and appealing to adults.

At the top, you can see ‘side 1’ of the cards with the “problem” being faced. ‘Side 2’ below offers a practical action response. I welcome your feedback and ideas on how to improve these cards.

 

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