cognitive behavioural interpersonal skills manual - GPSC

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SETTIng lIMITS (conTInuED)EXAMPLE1 Choose a small request. Your son Joe has asked you to baby-sit nextTuesday evening.2 Decide what, when and where. I’ll call Joe right after dinner and tell him thatI can’t baby-sit for him next Tuesday evening,and that he’ll have to find someone else.3 Rehearse. “Joe, I can’t baby-sit for you on Tuesday and Iwant to give you sufficient time to find someoneelse.”4 Stay Firm. “As I’ve already said Joe, I can’t baby-sit foryou on Tuesday. You’ll have to make otherarrangements.”5 Use coping statements. My life is as important as anyone else’s. It’s OK tosay “No.”WOKSHEET1 Choose a small request.2 Decide what, when and where.3 Rehearse.4 Stay Firm.5 Use coping statements.CBIS Manual | JunE 2009cognition | 56
Is Anger a Problem for You?Tom arrives home late from the office, empty-handed. Mary expected him an hour agofor a special birthday dinner with her. Mary thinks “He’s forgotten … doesn’t care …I’m so angry,” etc.From this example, we can see that Mary believes her needs have not beenmet, she blames Tom and is about to speak or act in a way that could result in anangry exchange.Mary, like many people, believes that Tom caused her anger by coming home emptyhanded. Actually it’s Mary’s interpretation and the meaning she assigned to the situation,i.e.: bad, unfair, hurtful, etc. that created her anger.Anger is a stress response that includes thinking, bodily sensations and behaviours.Similar to an alarm system its purpose is to let us know that “something is not OK.”Many people, like Mary, respond to the alarm by feeding the anger with more negativethoughts. Usually this has unpleasant and unproductive results. Anger has enormouscosts to the individual and their relationships. Let’s look at what Mary could do that wouldfocus more on satisfying her needs and successfully resolve this conflict.• Information:.Make sure she has all the information and there are nomisunderstandings.• Slow down: Take time and think about her responses rather than instinctively reacting.• Problem solve: Assess the situation with as much objectivity as possible anddetermine if there are solution options.• Breathe: Relaxation techniques such as abdominal breathing can reduce physicalreactions and allow her to think more clearly.• Communication: Using I statements, Mary could specify what she was reacting to,what her feelings are, and what she wants.• Thought stopping: If she is becoming overwhelmed by her angry thoughts, she couldsilently but loudly say STOP to herself. She might need to repeat this several times.• Humour: Try to see the humour in a situation, laughter is a great deflector of anger.• Time out: Remove herself from the situation until she’s had time to cool off.If you are concerned about your anger and want better ways to express your needsand solve problems there are many self help books available from your local library orbookstore. You can also seek out an Anger Management course.CBIS Manual | JunE 2009cognition | 57
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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 52 and 53: Thought Change ProcessThoughts go u
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 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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