Cognitive Behaviour Cognitive Behaviour Therapy GroupTherapy Group

Week oneWeek one

IntroductionsIntroductions

All About JaimeAll About Jaime

What is this Group What is this Group about?about?

What is a What is a Group???Group???

Ground RulesGround Rules

Why is a group Why is a group Effective ?Effective ?

Group members…Group members…

DiscussDiscuss the topic the topic

provide provide support support for other for other membersmembers

This week’s group is This week’s group is about…about…

Depression Depression

Self harmSelf harm

Smart goalsSmart goals

What does What does Depression look Depression look and feel like?and feel like?

Your sleep patterns Your sleep patterns have changedhave changed

Your appetite has Your appetite has changed.changed.

You feel more fatigued You feel more fatigued or tiredor tired

You're using drugs or You're using drugs or alcohol to cope with alcohol to cope with your moodsyour moods

You're having thoughts You're having thoughts about death or suicideabout death or suicide

Depression VideoDepression VideoMore than sad video More than sad video

DiscussDiscuss

Do you see yourself in this video?Do you see yourself in this video?

What signs and symptomsWhat signs and symptoms

from the video from the video

can you relate to?can you relate to?

Sometimes people get Sometimes people get depressed after big changes in depressed after big changes in

their lives like:their lives like:

a family divorcea family divorce

a break upa break up

the death of someone closethe death of someone close

a big movea big move

conflicts at homeconflicts at home

What is Self Harm?What is Self Harm?

Self harmSelf harm

is the deliberate act of causing is the deliberate act of causing harm to oneself, any action harm to oneself, any action

designed to inflict pain designed to inflict pain on on the body can be classed as self the body can be classed as self harmingharming

Some examples of self Some examples of self harming behavioursharming behaviours

Cutting or scratchingCutting or scratching

BurningBurning

BitingBiting

Hair pulling, hair cuttingHair pulling, hair cutting

Punching, hitting, or whipping Punching, hitting, or whipping yourselfyourself

Punching objectsPunching objects

Purposeful self-neglectPurposeful self-neglect

Substance abuse or poisoningSubstance abuse or poisoning

DiscussDiscuss

What steps would What steps would you take to help you take to help yourself if you were yourself if you were practicing self harm?practicing self harm?

Anxiety & PanicAnxiety & Panic

AnxietyAnxiety

is a is a general term general term for several disorders that for several disorders that cause nervousness, fear, cause nervousness, fear, apprehension, and apprehension, and worrying.worrying.

Is a normal feeling Is a normal feeling

and can be brought about and can be brought about

by by changeschanges,,

uncertainuncertain situations situations

or the knowledge that or the knowledge that something is about to something is about to changechange..

a problem whena problem when

symptoms interfere with a person's symptoms interfere with a person's abilityability

to….to….

sleep or otherwise functionsleep or otherwise function

Generally speaking, anxiety occurs Generally speaking, anxiety occurs

when a reaction is when a reaction is out of out of proportion proportion with what might be with what might be

normally expected normally expected in a in a situation.situation.

Cognitive StrategiesCognitive Strategies

Examine evidence for anxious Examine evidence for anxious thoughtsthoughts

““What ifWhat if”” thinking is important thinking is important

ask ask ““what if I fail????what if I fail????”” then askthen ask……””So,What if???? Is that So,What if???? Is that the worst thing that can happen?the worst thing that can happen?””

Normalize Fear!Normalize Fear!

Cognitive StrategiesCognitive Strategies

Examine evidence for anxious Examine evidence for anxious thoughtsthoughts

Therapist: Therapist: ““Have you ever failed in Have you ever failed in the past?the past?””

(looking for rationality)(looking for rationality)

““Why do you think you are going to Why do you think you are going to fail now?fail now?””

““What would happen if you fail? What would happen if you fail?

With Anxiety there are generally two With Anxiety there are generally two types of worry:types of worry:

1.1. Worry about negative outcomes (Worry about negative outcomes (““What What ifif””))

What if my father losses his job?What if my father losses his job?

What if I get in a car accident todayWhat if I get in a car accident today

2.2. Worry about Worry Worry about Worry

My worries will drive me My worries will drive me crazycrazy

I am going to get sick from I am going to get sick from worrying so muchworrying so much

Behavioural StrategiesBehavioural Strategies

Exposure to feared situations, objects or Exposure to feared situations, objects or symptomssymptoms

Challenge the fear by reducing safety Challenge the fear by reducing safety behavioursbehaviours

Discussion …Discussion …

What does anxiety and What does anxiety and panic look like in your panic look like in your life?life?

What are some What are some examples of anxiety?examples of anxiety?

Skill DevelopmentSkill Development

Behavioural Behavioural

ActivationActivation

1.1. “I am not in the mood to “I am not in the mood to work out”work out”

2. “If I work out, I will feel 2. “If I work out, I will feel better afterward!”better afterward!”

3. “ I will feel better just taking 3. “ I will feel better just taking action and working out a few action and working out a few times”times”

Have you ever gone for a run with a Have you ever gone for a run with a friend and SOOOO NOT WANTED TO ??friend and SOOOO NOT WANTED TO ??

BUT, feltBUT, felt

BETTERBETTER afterwards?afterwards?

Increasing Activity Increasing Activity LevelsLevels

Activity helps you to feel betterActivity helps you to feel better

Activity helps you to feel less tiredActivity helps you to feel less tired

Activity can help you think more Activity can help you think more clearlyclearly

Setting GoalsSetting Goals

Smart GoalsSmart Goals

Smart GoalsSmart Goals

SpecificSpecific

““I want to exercise 3 I want to exercise 3

times a week”times a week”

Smart GoalsSmart Goals

MeasurableMeasurable

““I will keep a log of each I will keep a log of each time I have exercised time I have exercised to keep me on track”to keep me on track”

Smart GoalsSmart GoalsAcheiveableAcheiveable

Ask these three questions…Ask these three questions…

1.1.Can I commit to this?Can I commit to this?

2.2.Do I believe I can do this?Do I believe I can do this?

3. How much time do I Have 3. How much time do I Have to reach this goal. to reach this goal.

Smart GoalsSmart GoalsRealisticRealistic

3 Questions…3 Questions…

1.1.Is this doableIs this doable

2.2.Is the timing rightIs the timing right

3.3.Is the goal too easy or too Is the goal too easy or too hardhard

Smart GoalsSmart Goals

TimelyTimely

I will exercise for One month I will exercise for One month and revisit my goals and and revisit my goals and revise if need be.revise if need be.