cognitive behavioural interpersonal skills manual - GPSC

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Thought Change ProcessThoughts go unnoticed as we automatically go through our day. This often leads to thebelief that an event triggers a feeling or behaviour. In fact it is our interpretation of theevent that creates our feelings and behaviours.AWAreness.In order to change negative thoughts they first must be noticed.• Slow down your thinking• Consciously pay attention to your negative thoughts.• Be a non-judgmental observer of your thoughts.Change.Once you are aware of your negative thoughts the next step is to begin changing them.• Write down your negative thoughts• Ask yourself “Are these thoughts helpful?”• Replace them with more realistic, helpful thoughtsExample 1.Adele gets criticized by her boss. She immediately thinks:.“This is terrible. She thinks I’m a real loser. She’ll put this on my record and she’ll bewatching me closely. I just can’t mess up again.” She feels panicky and broods over theincident all evening..If instead, Adele slowed down her thinking and paid attention to her negative thoughtsshe would see that these thoughts are not helpful. She may then decide it would bemore helpful to apologize to her boss, carry on working, and make more effort toconcentrate. She could then set aside the incident once it was over.Example 2.Sam’s son comes home late one evening. Sam feels angry and thinks — “He’s soinconsiderate! He knows I have an interview tomorrow and I need my sleep.” Sam yellsat his son and is too upset to go back to sleep..If Sam stopped to notice his thoughts he would have time to consider a more balancedperspective. “Usually he is considerate. I know he’s busy saying goodbye to friendsbefore he heads off to university. I’ll talk with him tomorrow. Right now I need my sleep.”Sam goes back to sleep.Continued on next pageCBIS Manual | JunE 2009cognition | 48
ThouGHT ChanGE ProCESS (conTInuED)Thought Change WorksheetSITUATIONNEGATIVE thOUGhtSREALISTIC HELPFULthOUGhtCBIS Manual | JunE 2009cognition | 49
Page 1 and 2: CBISCognitive Behavioural Interpers
Page 4 and 5: Table of Contents. . . ConTInuEDCog
Page 6 and 7: Patient Empowermentin Depression•
Page 8 and 9: TIPS (conTInuED)SupportingValidate
Page 10 and 11: Action PlanPatient NeedsTryAssessme
Page 12 and 13: SymptomsDepressiveSymptomsTryVegeta
Page 14 and 15: ProfilesPatient ProfileTryPleaserPr
Page 16 and 17: Diagnostic Assessment InterviewS²I
Page 18 and 19: f. Looking at intent, how would you
Page 20 and 21: e. Looking at the opposite of depre
Page 22 and 23: Diagnostic Assessment Worksheet(SCA
Page 24 and 25: Problem ListPlease list below every
Page 26 and 27: Resource ListPlease list below all
Page 28 and 29: 11 . . . . . I would be very upset
Page 30 and 31: Self-Assessment ProfilePerfectionis
Page 32 and 33: Education ModuleThe Education Modul
Page 34 and 35: UnDERSTanDIng DEPRESSIon- FrEQUEntl
Page 36 and 37: Will Medication Help Me?For some pe
Page 38 and 39: Anti-Depression ActivitiesThe activ
Page 40 and 41: DEPRESSIon’s EnERGY BuDGET (conTI
Page 42 and 43: Small Goals (conTInuED)Small Goals
Page 44 and 45: Opposite Action StrategyHere is an
Page 46 and 47: Improve the MomentThis strategy pro
Page 48 and 49: Cognition ModuleThe Cognition Modul
Page 50 and 51: THE CIRCle of DEPRESSIon (conTInuED
Page 54 and 55: Self Talk (Mean Talk)Depression bri
Page 56 and 57: Worry TimeIf worries keep nagging a
Page 58 and 59: Assertiveness Skills- Speaking UpSa
Page 60 and 61: SETTIng lIMITS (conTInuED)EXAMPLE1
Page 62 and 63: Relaxation ModuleThe Relaxation Mod
Page 64 and 65: Abdominal BreathingPurpose• Your
Page 66 and 67: GroundingPurpose• Grounding is a
Page 68 and 69: PurposePassive Relaxation• Passiv
Page 70 and 71: One Minute Stress BreakBODY CHECKRE
Page 72 and 73: Mindfulness MeditationPurpose• Mi
Page 74 and 75: Lifestyle ModuleThis module contain
Page 76 and 77: DietIt’s True: You are What You E
Page 78 and 79: Physical ActivityExercise• Regula

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