Boost Your Mood Week 2

1. Let’s Talk Course Boost Your MoodWeek 2

2. Week 2 • Feedback from last week and weekly tasks • Behavioural activation diary • Looking after yourself • Sleep, exercise and diet • Breathing exercise

3. Feedback from Weekly Tasks • How did you find the first session? • Any comments/questions? • How was your weekly task of setting SMARTgoals? • Did you manage to fill in the CBT Hot Cross Bun?

4. Depression Feeling hopeless Symptoms: Low mood, rumination, fatigue, lack of motivation, lack of concentration, lack of interest Loss of pleasure, achievement and closeness More negative view of self, the world and the future Reduced activity Feeling that nothing changes Reduced ability to cope with difficulties Vicious Cycle of Depression

5. It’s easier to…. ….‘act ourselves out’ of depression than ‘think ourselves’ out of it

6. Why Behavioural Activation works • When we are depressed we: - feel physically unwell; - have depressed thoughts; - change the way we behave. • We behave differently by: - often stopping doing the important life routines that make us comfortable in our surroundings; - withdrawing from doing pleasurable things that make us feel well such as talking to other people, walking etc - avoiding important and necessary things such as paying bills.

7. Group Exercise • In small groups consider things you have stopped doing? • eg stopped seeing or doing: friends/hobbies/interests/exercise/music/ cinema/gardening/volunteering/cooking.

8. Behavioural Activation Worksheet • List some routine activities here: e.g. washing up, dusting, hoovering • List some pleasurable activities here: e.g. going out with friends or family • List some necessary activities here: e.g. paying bills, dealing with difficult situations

9. Behavioural Activation Hierarchy Put your lists in order of difficulty, mixing up the different routine, pleasurable and necessary activities. • The most difficult: • Medium difficulty: • The easiest:

10. Behavioural Activation Planning

11. Looking after yourself • Sometimes when you are feeling down it is easy to forget to look after yourself. • It is important to get a regular sleep pattern • To eat regularly and healthily • To keep alcohol consumption to a moderate level • To exercise regularly

12. Diet • Eat enough carbohydrate to keep your energy levels up • Avoid ‘junk’ food and high-calorie, high-fat snacks • Eat plenty of vegetables, fruit and pulses • Choose low fat varieties of dairy products • Include plenty of protein rich food such as fish, chicken and lean meat • Drink plenty of water

13. Alcohol Guide of how much we can drink without significant risk to health: • Men: 3-4 units per day or less • Women: 2-3 units per day or less One unit is equivalent to half a pint of beer, lager or cider, or a small glass of wine or a single pub measure of spirits

14. Exercise Benefits of regular exercise: • Produces ‘feel-good’ chemicals, which helps to reduce anxiety and depression • Increases confidence and self-esteem • Provides an outlet for tension and frustration • Helps us to relax and sleep better • Helps to prevent physical illness such as heart disease and osteoporosis • It can provide an opportunity to socialise or meet new people

15. Sleep Sleep problems are very common and effect people in different ways There is no ‘right’ amount of sleep as this varies between people and across the life span

16. Sleep (cont.) Some common problems that can affect your sleep: • Worrying about not getting enough sleep • Medical reasons • Loss and bereavement • Emotional state • Worry about other problems in your life

17. Sleep (cont.) A few simple rules of how to improve your sleep • Do go to bed and get up at regular time • Do have a bedtime routine and wind down before bedtime • Do get up if you are worrying, or are not asleep after 30 min and do something relaxing • Do exercise regularly, but not in the late evening

18. Sleep (cont.) A few simple rules of how to improve your sleep • Do remember that sleep changes throughout our lifetime and that lack of sleep won’t harm us • Do make sure your bed and bedroom are comfortable • Do make sure your bed is associated with sleeping • Do check whether any medicines you are taking may be affecting your sleep

19. Lifestyle Tips • When you complete your behavioural activation sheet try to put in when you wake and go to sleep, when you eat and when you exercise. • This will help you notice any patterns or where changes might need to be made.

20. Relaxation • Square breathing • Breathe in through the nose • Breathe out through the mouth • Breathe from the diaphragm • Count as you breathe Hold breath for 2 counts Breathe out for 2 counts Breathe in for 2 counts Rest for 2 counts

21. Week 2 • Behavioural activation diary • Looking after yourself • Sleep, exercise and diet • Breathing exercise • Any questions?

22. Weekly Tasks • Review your SMART goals • Start/continue working on your first goal • Complete behavioural activation diary adding sleep, diet and exercise in to your schedule • Read through your handouts