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Boost Your Mood Week 4

Let’s Talk Course. Boost Your Mood Week 4. Week 4. Feedback from weekly tasks CBT Model Introducing thought diaries Thinking styles Relaxation. Feedback from Weekly Tasks In small groups…. How did you find the weekly tasks?

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Boost Your Mood Week 4

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  1. Let’s Talk Course Boost Your MoodWeek 4

  2. Week 4 • Feedback from weekly tasks • CBT Model • Introducing thought diaries • Thinking styles • Relaxation

  3. Feedback from Weekly TasksIn small groups… • How did you find the weekly tasks? Behavioural activation sheet and time management and assertiveness strategies • Any comments or questions?

  4. Thoughts Physical Reactions Mood Behaviours

  5. Trigger Situation • Walking through the town centre you notice a friend on the other side of the road. • You wave to them but you get no response from your friend.

  6. Thoughts She must be angry with me. What have I done wrong? Mood Physical Reactions Confused, sad, upset Sweaty palms, uneasy feeling in stomach Behaviours Do not walk over to talk to her. Do not ring her.

  7. Small Group Exercise In small groups discuss: • What alternative explanations can you think of why your friend did not respond to you waving to her? • What consequences would this explanation have on your • mood • physical reactions • behaviour

  8. Feedback to Large Group • How was it for each of you to think of alternative explanations? • How different were the consequences?

  9. Thought diary monitoring STEP ONE… Each time you feel sad, depressed or irritable… • Write down in the first column a brief description of the situation where the thought occurred. • Then in the second column write down the Emotion (feeling). • Third column write down the rating of the emotion (feeling) 1…100% • Fourth column write down your thought.

  10. Thought Diary 1

  11. Unhelpful Thinking Styles • There are a number of well known unhelpful thinking styles, the most common ones are: • Mind Reading • Fortune Telling • Overgeneralisation • Personalisation • “Should” and “must” • statements • Black-and-White Thinking • Catastrophising • Discounting the Positive • Emotional Reasoning • Labelling • Mental Filter

  12. Unhelpful Thoughts • Rather than buying in to your unhelpful thoughts mindfulness can help you work with your thoughts in a different way

  13. An Introduction to Mindfulness • “Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgementally” (Jon Kabat-Zinn) • Therefore, mindfulness is not a relaxation technique as such but a way of being in the moment, in the here and now • Mindfulness has been proven to be an effective way of preventing relapse for patients after they recovered from an episode of experiencing low mood

  14. How is that possible? MINDFULNESSUsing awareness of all experience helps recognising negative thinking patterns early on NO RELAPSE Potential Relapse Low mood (negative way of thinking reactivated) Episode of low mood (learned negative way of thinking) NO MINDFULNESS No awareness of negative way of thinking RELAPSE

  15. An Introduction to Mindfulness

  16. M i n d f u l n e s s E x e r c i s e

  17. Mindfulness Exercise • Choose 1 routine activity, such as eating or showering, and notice what goes on in your mind whilst doing it, gently bring your focus back on the task

  18. Week 4 Summary • CBT Model • Introducing thought diaries • Thinking styles • Relaxation

  19. Weekly Tasks • Review your SMART goals • Continue practising behavioural activation • Continue monitoring your thoughts • Practise the mindfulness exercise

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