session 8 - ba.acbi.me.ukba.acbi.me.uk/userfiles/downloads/session 8, be active -the workbo… ·...
TRANSCRIPT
Marwedel & Dubicka, Be Active - The Workbook, Session 8 1
Session 8 Getting well and
Staying well
In this programme you have learned skills to beat
depression with. You may be feeling a lot better or you may
still struggle with your depression quite a bit. In this
session we will think about how you can carry on your
work from these sessions after finishing the BA programme
and what to do if things start to get worse.
There are things that can make you fall back into
low mood behaviours. Examples are:
• Stress at school
• Stressful life events
• Being ill
• End of therapy
• Changes in your situation
• Arguments
• Stopping or changing medication
Watch out for
the early signs
that things are
getting worse!
Some of the common signs are:
• Sleeping more or less than usual
• Avoiding things
• Being irritable
• Changes in mood
• Changes in behaviour (are you doing less of the good things?
• Can’t concentrate
If you notice early warning
signs, you can use your BA
skills to stop things from going
wrong!
Marwedel & Dubicka, Be Active - The Workbook, Session 1 4
What is our Agenda today?
1. Symptom and risk check
2. How did your between sessions go?
3.
Think about
home
practice
4.
Anything else?
What was your mood like on average since last session?
__0 1 2 3 4 5 6 7 8 9 10___
What is your mood like just now?
__0 1 2 3 4 5 6 7 8 9 10___
What is your symptom tracker score today?
What about risks?
Very
bad ok
Very
good
Very
bad
ok Very
good
3. This session, Getting well and staying well
Marwedel & Dubicka, Be Active - The Workbook, Session 8 3
Homework
Let’s look at your homework from last week.
- Did you manage to fill in some of your diary?
- Did you complete the three planned activities in
your diary? What was it like? Did you reach your
goal?
- Did you notice a change in your mood?
- Were any of the activities better or worse than
you thought?
- Did you ask for support?
- Did you give yourself any rewards?
- Did you think some more about avoidance?
- Did you have a go at the problem-solving
sequence?
Marwedel & Dubicka, Be Active - The Workbook, Session 8 4
Let’s recap: Beating depression with BA:
The Depression Trap
The positive cycle of
activity
Leads to
Doing things
differently
Feeling and thinking
differently
Feeling
low
Getting
less out
of life
Stop
doing
things
BA
Do
more!
Feeling
better
Getting
more out
of life
Marwedel & Dubicka, Be Active - The Workbook, Session 8 5
Let’s think about all the
sessions we have done
What were things like when you started
the programme? What were your main
difficulties?
What goals did you have?
What have you noticed from doing your
activity log?
Have you made any changes? How did they
work out?
Marwedel & Dubicka, Be Active - The Workbook, Session 8 6
What are your important life area values?
What areas of my life do you want to pay
more attention to?
Sometimes it is hard to notice
that things have improved.
Sometimes it may take a little
longer for the changes you have
made to improve your mood.
What if I don’t feel
fully better?
Many people who have been depressed worry
about depression coming back. One of the best
ways to stop depression coming back is to have a
plan in place to stop difficult situations turning
into Depression traps.
Keep trying out activities that are enjoyable,
make you proud or are important to you and
gradually your mood will improve.
Marwedel & Dubicka, Be Active - The Workbook, Session 8 7
My staying well plan
What am I already? What is working for me?
……………………………………………………………………………………………………………………………………………
……………………………………………………………………………………………………………………………………………
…………………………………………………………………………………………………………………………………………..…
……………………………………………………………………………………………………………………………………………...
………………………………………………………………………………………………………………………………
………………………………………………………………………………………………………………………………………………
What situations may be for me? What may set me off?
…………………………………………………………………………………………………………………………………………
…………………………………………………………………………………………………………………………………………
…………………………………………………………………………………………………………………………………………
………………………………………………………………………………………………………………………………………..
……………………………………………………………….…………………………………………………………………………
Marwedel & Dubicka, Be Active - The Workbook, Session 8 8
if I notice my warning signs?
…………………………………………………………………………………………………………………………………………………
…………………………………………………………………………………………………………………………………………………
…………………………………………………………………………………………………………………………………………………
…………………………………………………………………………………………………………………………………………………
What are my early ?
…………………………………………………………………………………………………………………………………………… …………………………………………………………………………………………………………………………………………… …………………………………………………………………………………………………………………………………………… ……………………………………………………………………………………………………………………………………………
Who is there to ? How can they help?
……………………………………………………………………………………………………………………………………………….
Can help by … … … … … … … … … … … … … … … … … … … … … … … … … … … … … … … … … ..
……………………………….………………………………………………………………………………………………………………
Can help by … … … … … … … … … … … … … … … … … … … … … … … … … … … … … … … … … ..
……………………………………………………………………………………………………………………………………………….
Can help by … … … … … … … … … … … … … … … … … … … … … … … … … … … … … … … … … ..
………….
Marwedel & Dubicka, Be Active - The Workbook, Session 8 9
Summary of today’s session
What has been useful today?
What is the plan for this week?
To do at home after this week:
• Carry on planning important activities into
your week.
• Pay attention to all your life areas.
• Carry on using your support.
• Tell yourself ‘well done’ when you have done
what you had planned.
• Notice what you have done well!
• Read over our workbook when you get stuck.
• Never give up!
How close are you to your goals today?
1.
2.
3.
Marwedel & Dubicka, Be Active - The Workbook, Session 8 10
Where else can I get help from after my BA
programme has finished?
Websites
▪ www.livinglifetothefull.com (a useful website with a range of booklets, worksheets and computer-based self-help modules)
▪ http://www.moodjuice.scot.nhs.uk/ (a self-help site full of resources and booklets for dealing with depression, anxiety and other difficulties)
▪ https://moodgym.anu.edu.au (free web-based CBT programme, which includes modules on assertiveness and inter-personal skills)
▪ http://www.thesite.org The Site (online guide to life for young people 16 years and over) ▪ Childline www.childline.org.uk If you would prefer to speak to a counsellor online:
http://www.childline.org.uk/talk/chat/pages/onlinechat.aspx (or you can exchange emails with a counsellor.
▪ http://www.papyrus-uk.org/support/for-you & http://www.papyrus-uk.org/support/for-parents (advice and support for young people dealing with self-harm and emotional distress and for those who are worried about them).
▪ Harmless www.harmless.org.uk (user-led organisation that includes a range of information and support for people who self-harm)
▪ http://www.headmeds.org.uk/ Information about medication for mental health problems
Helplines
▪ Childline: 0800 11 11 (free confidential 24hr helpline for young
people who are aged up to 19 years old)
▪ Samaritans: 08457 90 90 90 (free confidential 24-hour
helpline)
▪ Papyrus HOPELineUK 0800 068 41 41 (free confidential helpline for anyone
concerned about a young person at risk of harming themselves. Open weekdays 10am – 5pm, 7pm – 10pm; weekends 2pm – 5pm)
Support groups
▪ Young Minds (Charity committed to improving the mental health of young people. Support for those worried about a young person’s behaviour or mental health. Provides information leaflets) www.youngminds.org.uk/
▪ Rethink (Provides information and a helpline for anyone affected by mental
health problems) Helpline 0300 500 0927, www.rethink.org ▪ Mind (Provides information on mental health problems and treatments):
Helpline 0300 123 3393 (Mon-Fri 9am – 5pm) www.mind.org.uk