cognitive behavioural interpersonal skills manual - GPSC

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Abdominal BreathingPurpose• Your breathing is directly related to the level of tension you carry in your body.• If you breathe shallowly, in your chest, you will become more tense and moreanxious. This kind of breathing stimulates the sympathetic branch of your nervoussystem, which is connected to the “fight, flight or freeze” response.• If you breathe deeply, in your abdomen, you will become more relaxed. This type ofbreathing stimulates the parasympathetic nervous system, which triggers a relaxingand calming response.ProcessTo Discover How You Are Breathing Now:• Put one hand on your chest and one hand on your abdomen (belly). Pay attention tohow you are breathing for a few moments. Observed which hand (if any) is moving.• If it is your top hand, you are breathing mostly in your chest — shallowly. This kind ofbreathing will increase body tension and stress/anxiety.• If it is your bottom hand, then you are breathing in your abdomen. This will help youto relax and calm down.• The idea is to learn to breathe in your abdomen more.Practicing Breathing:• When practicing abdominal breathing, put both hands on your abdomen and close orlower your eyes.• First, breathe out fully. Then, as you breathe in, let your abdomen expand. You canimagine that you are gently filling up a balloon in your belly.• Then just let go and feel the balloon emptying slowly and your abdomen flattening asyou exhale.• The more fully you breathe out, the easier it is to breathe in deeply.• Practice breathing this way for 5 minutes twice a day.Continued on next pageCBIS Manual | JunE 2009relaxaTIon | 60
Variation – Box BreathingaBDoMInal BREaTHIng (conTInuED)Box Breathing incorporates brief holding of breath following inhalation and exhalation.This is very useful during severe anxiety or panic to prevent hyperventilation.INHALECount1-2-3-4HOLDCount1-2(3-4)BoxBreathingHOLDCount1-2(3-4)EXHALECount1-2-3-4CBIS Manual | JunE 2009relaxATion | 61
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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 60 and 61: SETTIng lIMITS (conTInuED)EXAMPLE1
Page 62 and 63: Relaxation ModuleThe Relaxation Mod
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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cognitive behavioural interpersonal skills manual - GPSC

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