Week 2 Let’s Talk Low Mood. Week 2 Feedback from last week and weekly tasks Behavioural activation...
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Transcript of Week 2 Let’s Talk Low Mood. Week 2 Feedback from last week and weekly tasks Behavioural activation...
Week 2
• Feedback from last week and weekly tasks• Behavioural activation diary• Looking after yourself• Sleep, exercise and diet• Breathing exercise
Feedback from Weekly Tasks
• How did you find the first session?
• Any comments/questions?
• How was your weekly task setting SMART goals?
• Did you manage to fill in the CBT Hot Cross Bun?
VICIOUS CYCLE OF DEPRESSION
Depression
Hopelessness
Reduced activity
Nothing changes
SymptomsFatigue, ruminationPoor concentration,
lack of motivation, interest etc
More negative viewof self (I am useless,
I am lazy…..), the world & future
Loss of pleasure,achievement &
closeness
Reduced ability to cope with difficulties
Why Behavioural Activation works
• When we’re depressed we -
– Feel physically unwell– Have depressed thoughts– Change the way we behave
• We behave differently by –
– often stopping doing the important life routines that make us comfortable in our surroundings
– withdrawing from doing pleasurable things that make us feel well such as talking to other people, walking etc
– avoiding important and necessary things such as paying bills.
Group Exercise
In small groups consider things you have stopped doing?
Eg: stopped seeing friends, doing hobbies, interests, exercise & music, going to the cinema etc..
Behavioural Activation Worksheet
• List some routine activities here: ie. Washing up, dusting, vacuuming
• List some pleasurable activities here: ie. Going out with friends/family
• List some necessary activities here: ie. Paying bills, dealing with difficult situations
Put your lists in order of difficulty, mixing up the different routine, pleasurable and necessary activities.
• The most difficult
• Medium difficulty
• The easiest
Behavioural Activation Hierarchy
• Sometimes when you are feeling down it is easy to forget to look after yourself.
• It is important to get a regular sleep pattern
• To eat regularly and healthily
• To keep alcohol consumption to a moderate level
• To exercise regularly
Looking after yourself
Diet• Eat enough carbohydrate to keep your energy levels up.
• Avoid ‘junk’ food and high-calorie, high-fat snacks.
• Eat plenty of vegetables, fruit and pulses.
• Choose low fat varieties of dairy products.
• Include plenty of protein rich food such as fish, chicken and lean meat.
• Drink plenty of water
Alcohol
Guide of how much we can drink without significant risk to health:
Men: 3-4 units per day or less Women: 2-3 units per day or less
One unit is equivalent to half a pint of beer, lager or cider, or a small glass of wine or a single pub measure of spirits
Exercise
Benefits of regular exercise
• Produces ‘feel-good’ chemicals, which helps to reduce anxiety and depression
• Increases confidence and self-esteem• Provides an outlet for tension and frustration• Helps us to relax and sleep better• Helps to prevent physical illness such as
heart disease and osteoporosis• It can provide an opportunity to socialise or
meet new people
Sleep problems are very common and effect people in different ways
There is no ‘right’ amount of sleep as this varies between people and across the life span
Sleep
Some common problems that can affect your sleep
• Worrying about not getting enough sleep
• Medical reasons• Loss and bereavement• Emotional state• Worry about other problems in your
life
Sleep
A few simple rules of how to improve your sleep
• Make sure your bedroom is conducive to sleep: No TV
• Do go to bed and get up at regular time
• Do have a bedtime routine and wind down before bedtime
• Do get up if you are worrying, or are not asleep after 30 min and do something relaxing
• Do exercise regularly, but not in the late evening
Sleep
Lifestyle Tips
• When you complete your behavioural activation sheet try to put in when you wake and go to sleep, when you eat and when you exercise.
• This will help you notice any patterns or where changes might need to be made.
• Square breathing• Breathe in through the nose • Breathe out through the mouth• Breathe from the diaphragm• Count as you breathe
Breathe in for 2 counts
Breathe out for 2 counts
Hold breath for 2 counts
Rest for 2 counts
Relaxation
•Behavioural activation diary
•Looking after yourself
•Sleep, exercise and diet
•Breathing exercise
•Any questions?
Week 2