cognitive behavioural interpersonal skills manual - GPSC

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Physical ActivityExercise• Regular physical activity helps the treatment of depression by brightening mood,increasing energy, and improving sleep.• Exercise helps increase stamina and reduces the risk of diseases like diabetes, heartdiseases, and osteoporosis.• Exercise can raise the levels of certain chemicals in the brain, including serotonin,which produces happier states of mind, thus helping in the recovery of depression.• When you are depressed, it is good to know that you are taking positive action foryour health.• A realistic, flexible and fun program has the best chance for success.• No one form of exercise has been shown to be superior for depression. What isimportant is to choose a physical activity that you enjoy — and to do it regularly.• You do not need to push yourself to extremes. In fact, moderate and consistentexercise may improve mood more than excessively long, hard workouts.• Your goal should be to feel pleasantly tired, a normal feeling after anyphysical activity.• The key is to start slowly and be patient with yourself. Just a few minutes of walking(or other exercise) is a good place to start.CBIS Manual | JunE 2009liFESTYle | 74
The Wellness WheelPHYSICALGROWTHSELF WORTHCreativityGoalsSelfDevelopmentConfidenceIndependenceSuccessCongratulateyourselfNutritionExerciseSleepRelaxationOutdoorsAHealthyLifeNew activity,situations andrelationshipsShelterIncomeReduced threatof externaldangerNeed to loveNeed to be lovedNeed to belongCommunitySAFETYSpiritualityConnect with natureBELONGINGCHALLENGECBIS Manual | JunE 2009liFESTYle | 75
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 76 and 77: DietIt’s True: You are What You E
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