Your Best You



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Your Best You

Improving Your Mood

Health, Counselling and Disability Services


LaSalle Building, 146 Stuart Street

Your Best You


Your Best You: Improving Your Mood was written specifically for students at

Queen’s University to assist in improving practical coping skills to manage mood and

other aspects of functioning.

While Queen’s students are our intended audience, we hope this resource will be shared with anyone who may benefit from its use.

To download a free copy of this book,

or to access an alternate format (for visual accessibility),

visit the

Health, Counselling, and Disability Services website



Developed by:

Mary Acreman, Ph.D. Candidate; Kim Thomas, M.A., CCC

& Nicole Persall, Research Assistant

Counselling Services

a division of

Health, Counselling and Disability Services

Queen’s University, Kingston, Ontario

January 2014

Purpose of this Workbook

The purpose of this workbook is to improve the skills you use to manage your mood and general functioning. It is important to note that mood can vary significantly in intensity and duration. The workbook is designed as a useful guide to managing moods of varying intensity, but is not intended to replace professional treatment where this is required.


The workbook is NOT intended as a sole resource for anyone experiencing significant symptoms of depression. If you believe you may be clinically depressed, we strongly urge you to seek professional assistance.
The workbook is NOT a replacement for professional treatment. Please call Health, Counselling and Disability Services to arrange an appointment with a counsellor or family physician if needed. For more information on other resources, see Appendix B.
Health, Counselling and Disability Services (HCDS)

LaSalle Building, 146 Stuart Street

Counselling Services: 613-533-6000 ext. 78264

Health Services: 613-533-2506

Health, Counselling, and Disability Services website

The workbook is based on empirically validated research and clinical experience related to the effective treatment of low mood and mild to moderate depression. The book may be used alone when symptoms are mild, or as an aid to treatment with a mental health professional.

Table of Contents

Table of Contents


Your Best You 2

Purpose of this Workbook 3

Table of Contents 4

Introduction 5

QUIZ: Are You Ready To Make A Change? 6

Answers: How do your scores add up? 7

Things to Consider 8

1. Understanding Your Mood 9

Mood on a Continuum 10

What Is Depression? 11

Factors That Impact Mood 12

Personal Resources 13

Balance 14

WORKSHEET 1.2 Are Your Demands and Resources Balanced? 16

2. Case Studies 17

Li’s Story 18

Muhammed’s Story 19

Alison’s Story 20

3. Five Factor Model 21

Situation 23

Thoughts 24

WORKSHEET 3.1 Record Your Thoughts 24

Behaviours 27

WORKSHEET 3.2 Record Your Behaviours 27

Physical States 28

WORKSHEET 3.3 Record Your Physical Feelings 30

Mood 31

WORKSHEET 3.4a Connect Your Mood 31



WORKSHEET 3.4b Connect Your Mood 32

WORKSHEET 3.4c Connect Your Mood 33

Back to the Case Studies 34

4. Tools 37

Back to the Basics 39

WORKSHEET 4.1 Back to the Basics 39

Activities 41

WORKSHEET 4.2 Pleasant Activities 42

Small Attainable Goals 44

Plan Your Days One Day at a Time 45

WORKSHEET 4.3 Daily Activity Schedule 45

Thinking Errors 48

Balanced Thoughts 48

10 Common Thinking Errors 49

EAR – Listening to Yourself 51

WORKSHEET 4.4 EAR 53

Coping Cards 54

WORKSHEET 4.5 Coping Cards 55

5. Putting It All Together 56

What Strategies Have You Tried So Far? 57

What Strategies Are You Planning to Try? 57

Let’s Do a Quick Check-in: 60

60

Sample Mood Strategy Chart 61



WORKSHEET 5.1 Mood Strategy Chart 62

6. Planning for the Future 63

Plan Ahead 64

WORKSHEET 6.1 Planning Ahead 65

Review, Review, Review 65

Appendix A: Back to Basics Sleep, Diet, Exercise & Relaxation Strategies 67

Basics 67

Sleep 67


Diet 68

Healthy Eating Tips 69

Quick and Easy Snacks 70

Grocery Shopping Tips 70

Time Savers 71

Healthy Options on Campus 71

Exercise 72

Be more active! 72

Relaxation Strategies 73

Muscle Relaxation 74

Appendix B: Resources 76

Appendix C 87

Worksheets 87

WORKSHEET 1.1: What Do You Want to Change? 88

WORKSHEET 1.2 Are Your Demands and Resources Balanced? 89

WORKSHEET 3.1 Record Your Thoughts 90

WORKSHEET 3.2 Record Your Behaviours 91

WORKSHEET 3.3 Record Your Physical Feelings 91

WORKSHEET 3.4ab Connect Your Mood 92

WORKSHEET 3.4c Connect Your Mood 93

WORKSHEET 4.1 Back to the Basics 94

WORKSHEET 4.2 Pleasant Activities 95

WORKSHEET 4.3 Daily Activity Schedule 95

WORKSHEET 4.4 EAR 97

WORKSHEET 4.5 Coping Cards 97

WORKSHEET 5.1 Mood Strategy Chart 98

WORKSHEET 6.1 Planning Ahead 99




Introduction



A fulfilling life is dependent upon learning. You arrived at Queen’s with a long established history of learning - from first steps and first words to complex intellectual skills – and you brought with you an expectation to learn a great deal more.
The aim of this workbook is to assist with your learning experience and personal growth to help attain Your Best You! The workbook focuses on Improving Your Mood and as you are likely aware, when our mood suffers, much of our functioning may suffer along with it.

Your Best You was designed specifically with Queen’s students in mind, and focuses on many of the challenges commonly experienced during university years. The workbook is intended to help you develop greater self-awareness and increase competence in managing your mood and other aspects of your life. It also may be a useful resource for friends and family who may wish to offer support.
In this course of study, there are no labs, presentations, midterms or final exams, BUT there are assignments that are critical to your progress. They are relatively short and have no particular due dates – you decide what works for you. Just keep in mind, simply reading the material without completing the worksheets is unlikely to produce a significant change. Understanding the concepts is important, applying them is crucial to produce change.


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