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 YouYour 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
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 ContentsYour 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
IntroductionA 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. Download 301.88 Kb. Share with your friends:
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