cognitive behavioural interpersonal skills manual - GPSC

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DietIt’s True: You are What You Eat!• Depression frequently affects appetite, either increasing or decreasing it.• Diet (not how much, but what we eat) can affect depression.• it’s important to eat a healthy, balanced diet that is low in sugar, caffeine andjunk food.• Snacks should be nutritious.• Regular and consistent dietary habits are important.• Even if you don’t feel hungry, it’s important to eat healthy meals or snacks severaltimes a day.• If needed, decrease portion size, but make sure you eat something.Substance Use• Although using drugs and alcohol may provide temporary relief of depressivesymptoms, they tend to worsen mood.• Substance misuse contributes to avoiding rather than facing problems. Avoidingemotional problems tends to aggravate them.• Reducing substance use to moderate levels, or even stopping, is essential to healthand recovery.Caffeine• Caffeine comes in several popular forms – coffee, tea, soft drinks and chocolate.• It is a stimulant, acting on our nervous system much like anxiety does.• Caffeine is also an addictive substance.• Some of its side effects are similar to symptoms of depression: sleeplessness,digestive problems, headaches and anxiety.• Withdrawal from caffeine also mimics depression, with irritability, fatigue, appetiteproblems, and poor concentration.• It’s best to be aware of the effect of caffeine and to consider limiting its use.• Please refer to the Caffeine Chart on back to determine your caffeine intake.Continued on next pageCBIS Manual | JunE 2009liFESTYle | 72
It’s True: You aRE What You Eat! (conTInuED)Caffeine ChartCaffeine content of coffee, tea, and cocoa(milligrams per 6 oz. cup)Coffee, instant . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .60 – 70 mgCoffee, percolated . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 90 – 110 mgCoffee, drip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .120 – 150 mgCoffee, decaffeinated . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 – 10 mgTea bag, 5 minute brew . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .50 – 60 mgTea bag, 1 minute brew . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30 – 40 mgCocoa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10 – 20 mgChocolate (dry, 1 oz.) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5 – 10 mgCaffeine content of cola beverages (per 12 oz. can)Coca-Cola . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .65 mgPepsi-Cola. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .43 mgDr. Pepper . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .61 mgMountain Dew . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .50 mgCBIS Manual | JunE 2009 liFESTYle | 73
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 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 74 and 75: Lifestyle ModuleThis module contain
Page 78 and 79: Physical ActivityExercise• Regula
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