Depression can be a debilitating part of CFS and fibromyalgia, but its duration and severity may be lessened through planning. 

One person in the self-help program, recognizing that depression is likely to recur, has created two special anti-depression strategies that she uses when she's feeling blue. Both keep her active, which counters the listlessness and hopelessness that are often part of depression. 

The first is called "The Treasure Box of Pleasantries." It's a notebook containing compliments she has received, photos of places she has visited or would like to see, plus treasured notes, photos and cards. When her spirits are down, she picks them up by going through the box. 
 

The second strategy, which she calls "The 100 Hours Program," is a way to stay active and give herself a sense of purpose when her spirits are especially low. She scripts a period of up to 100 hours with "every special, pleasant and meaningful activity I can think of." Depending on her functional level, she might schedule hair and massage appointments or lunch with friends. 

In addition, she has a list of 50 activities she can do on her own. They include catching up on unread magazines, watching uplifting or interesting movies, perusing picture books and preparing easy-to-fix meals. 

Everything is worked into a schedule, which she keeps in a binder. She says that usually by the end of the time she is back to normal. The most important part is that "I don't have to think ‘what do I do now'. I've planned it all out beforehand."