cognitive behavioural interpersonal skills manual - GPSC

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Lifestyle ModuleThis module contains informational handouts onvarious lifestyle factors that promote mental andphysical health including sleep, nutrition, substances,physical activity and a wellness wheel.Choose the handouts that correspond to patient needs.CBIS Manual | JunE 2009liFESTYle | 70
Healthy Habits for SleepingDepression often causes a disruption in sleep patterns. Poor sleep contributes todaytime fatigue, low energy, irritability, decreased concentration and increaseddepression. If sleep is a problem for you, practice the following tips.• Go to bed and get up at the same time everyday regardless of how poorly you slept.• If you have not fallen asleep after 20 minutes, get up and do something relaxingor boring until you feel sleepy, then try again. (Repeat if necessary throughoutthe night).• Use relaxation exercises or repetitive mental activity (i.e. counting backwards) topromote sleep.• Avoid naps.• Create a good sleep environment, preferably a cool, dark, quiet room. Earplugs,eyeshades and white noise may be helpful.• Develop a bedtime route. Try a warm bath 90 minutes before bed.• Save your bedroom for sleep, sickness and sex.• Get fresh air and exercise regularly, preferably daily, but not within a few hoursbefore bedtime.• Avoid caffeine, alcohol, and tobacco in the evening, and maybe even the afternoon.• Have a light snack (milk, bananas or peanut butter are good choices) but avoideating a large meal close to bedtime.• Avoid sleeping medication, including over the counter aids, unless prescribed byyour doctor.CBIS Manual | JunE 2009liFESTYle | 71
Page 1 and 2:
CBISCognitive Behavioural Interpers
Page 4 and 5:
Table of Contents. . . ConTInuEDCog
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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
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Diagnostic Assessment InterviewS²I
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f. Looking at intent, how would you
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e. Looking at the opposite of depre
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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 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 76 and 77: DietIt’s True: You are What You E
Page 78 and 79: Physical ActivityExercise• Regula
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