cognitive behavioural interpersonal skills manual - GPSC

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Relaxation ModuleThe Relaxation Module has been organized so thatmaterials can be handed out sequentially. Moreadvanced <strong>skills</strong> are built on the preceding foundation.This module includes informational handoutsand instructional exercise handouts on abdominalbreathing, grounding, relaxation, mindfulness,meditation and tension release.These exercises will assist with stress managementand provide a positive benefit to overall physical andmental health.These <strong>skills</strong> are easy to learn and more effective ifdemonstrated in your office.CBIS Manual | JunE 2009relaxATion | 58
Stress ResponseIntroduction to Relaxation• Our body has a natural, healthy mechanism for responding to perceived threats(stress), called the Fight, Flight or Freeze response.• Our body responds by releasing chemicals (e.g., adrenaline) that cause variousbody systems to change, including our central nervous system. This produces manysymptoms including increased heart rate, rapid breathing and increased agitation.• Our central nervous system has two parts:1 The Sympathetic nervous system that stimulates the Fight, Flight orFreeze response.2 The Parasympathetic nervous system that triggers the relaxation/calmingresponse.Why Relax?• You can’t be physically relaxed (parasympathetic response) and physically stressed(sympathetic response) at the same time.• Abdominal breathing and relaxation techniques trigger the parasympatheticresponse, calming your body and mind.Orientation to Relaxation Training• Relaxation is a skill that can be learned through repeated practice.• We are aiming to train the relaxation response so that it becomes almost automatic.• Initially, you may not notice any major difference in how you feel.• During a practice session, you may experience some unusual feelings in your body,such as warmth, heaviness or a tingly sensation. These sensations are signs thatyour muscles are loosening and relaxing.• Feel free to move around as much as necessary in order to maintain comfort.• it is best to have your eyes closed during a session in order to block outvisual distractions.• Home practice should be carried out once a day. Try to establish regular times forthe practice sessions. Many people find it useful to do their practice sessions atbedtime as it helps them to get to sleep easily.CBIS Manual | JunE 2009relaxATion | 59
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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
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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 60 and 61: SETTIng lIMITS (conTInuED)EXAMPLE1
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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