anxiety & depression student workbook · 2020-04-21 · page 3 caps getting unstuck workbook...
TRANSCRIPT
![Page 1: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/1.jpg)
Page1CAPS
GettingUnstuckWorkbook(479)575-5276(24/7) Health.uark.edu
Anxiety&Depression
ReductionWorkbook
StudentWorkbook
CounselingandPsychologicalServices
UniversityofArkansas(479)575-5276health.uark.edu
![Page 2: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/2.jpg)
Page2CAPS
GettingUnstuckWorkbook(479)575-5276(24/7) Health.uark.edu
TableofContents
Welcome&FrequentlyAskedQuestionsConfidentialityInSessionWorksheetsSession1:UnderstandingAnxiety&DepressionSession1:SquareBreathingSession1:ShortRelaxationTechniquesSession1:UnderstandingDepressiveDisordersSession1:StressVersusAnxietySession1:UnderstandingAnxietyDisordersSession1:StressCurve&AvoidanceRollerCoasterSession1:ThreatSystemSymptomsSession2:SelfCareSession2:Breath-CountingExerciseSession2:SleepHygiene&ExerciseTipsSession2:CoreValuesAssessmentSession2:Self-CareWorksheetSession2:PleasantActivitiesListSession3:TheCognitiveBehavioralModelSession3:ProgressiveMuscleRelaxationScriptSession3:CommonAnxietySymptomsSession3:CommonDepressiveSymptomsSession3:Example:CrossSectionalFormulation(Anxiety)Session3:Example:CrossSectionalFormulation(Depression)Session3:CrossSectionalFormulation(Blank)Session3:FeelingsWheelSession3:CrossSectionalFormulation(Blank)Session4:AutomaticThoughtsandUnhelpfulCognitionsSession4:“54321”GroundingExerciseSession4:UnhelpfulThinkingStylesSession4:UnhelpfulBehaviorsSession4:CrossSectionalFormulation(Blank)Session4:MaintainingDepressedMoodWorksheetSession4:MaintaininganAnxiousStateWorksheetSession5:AlternativeResponsesSession5:GuidedImagerySession5:IdentifyingTriggersWorksheetSession5:Self-AffirmationsWorksheetSession5:Example:AlternativeResponseWorksheet(Anxiety)Session5:Example:AlternativeResponseWorksheet(Depression)Session5:AlternativeResponseWorksheet(Blank)Session5:Ifyou’rehavingtrouble…AlternativeThoughtQuestionsSession5:Ifyou’rehavingtrouble…Behavior&FeelingsQuestionsSession5:OtherHelpfulThoughtTipsSession5:MyPlanforManagingAnxiety/DepressionAppendixOnlineResourcesApps&booksHelpfulBehavioralTipsBehavioralTipsforManagingDepressionGroundingExercisesCrossSectionalFormulation(Blank)AlternativeResponseWorksheet(Blank)
Page3Page5Page6Page7Page8Page9Page10Page11Page12Page13Page14Page15Page16Page17Page18Page19Page20Page21Page22Page23Page24Page25Page26Page27Page28Page29Page32Page33Page34Page35Page36Page39Page40Page41Page42Page43Page44Page45Page46Page47Page48Page49Page50Page51Page53Page54Page55Page56Page57Page58Page62
![Page 3: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/3.jpg)
Page3CAPS
GettingUnstuckWorkbook(479)575-5276(24/7) Health.uark.edu
Welcome!
WelcometoAnxietyandDepressionReductionWorkshop,aworkshopintendedtohelpincreaseyourunderstandingandknowledgeaboutanxietyanddepression.Thegoalofthisseminaristoprovideyouwithlife-longtoolsyoucanusewhilefacinganxietyordepressiontriggeringsituations.Thegoalistoprovideyouwithsomeskillstorecognizeandmanagesymptomsyoumaybeexperiencing.Remember,thisinterventionisnotintendedto“getridof”youranxiety/depression.Ourhopeisthatthesefivesessionsprovideyouwithajumpingboardfromwhichtointegrateskillsintoyourdailylifeintheserviceofreducinganxiety.Bytheendofthiscourse,youwillhavereceivedalotofinformationandattimesitmayfeeloverwhelming.Rememberthatlikeanyskill(e.g.,learningtorideabike),theskillsyouwilllearninAnxietyanddepressionReductionWorkshoptaketimeandpracticetomaster.Attimes,youmayencounterobstaclesand/orfinditdifficulttointegratetheseskillsintoyourdailylife.That’sokay,it’showchangeworks,andaswithallchange,it’simportanttopracticeasmuchasyoucan,evenafterencounteringsetbacks.Thinkofyourpracticeoftheseskillsasaformof“mentalhealthhygiene.”Attheoutset,itmayseemtediousandyoumayquestionwhyyouneedtopracticetheseskillssooften.Thinkofitlikedentalhygiene—youbrushyourteethmultipletimesadaytopreventthebuildupofplaqueandultimatelytopreventcavities.Similartobrushingyourteeth,dailypracticepreventsabuildupofsadnessandanxietyovertimeandcanminimizeandpreventlong-termsymptoms.Themoreyoupracticeandusetheseskillsaspartofyourdailyroutine,thelesstedioustheymayseembecausetheysimplybecomearegularpartofdailylife.Shouldyouwishtofocusmoreindepthonanyofyourdepression-relatedoranxiety-relatedconcerns,youmaydebriefwithatherapistfollowingcompletionofworkshoptodiscussoptions.Ifatanytimeyoufeelthatyouneedadditionalsupport,pleaseletyourleaderknoworcontactCounselingServicesat(479)575-5276.Youmayalsofindadditionalresourcesonlineathealth.uark.edu/mental-health/.
![Page 4: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/4.jpg)
Page4CAPS
GettingUnstuckWorkbook(479)575-5276(24/7) Health.uark.edu
FrequentlyAskedQuestions(FAQ)WhatifIhaveanurgentneedtoseeacounselorduringtheworkshop?SimplyletthefacilitatororCounselingServices’frontdeskstaffknowandtheywillfacilitateyougettingthehelpyouneed.WhatifIneedmorethan5weekstolearnthemodel?Youarenotalone.Theskillsaredifficultandtaketimetobuild.Ifyouneedmoreresources,weencourageyoutofollow-upwiththegroupfacilitator.WhatifIdon’tfeelcomfortableingroups?Manypeoplefeelalittleanxiousaboutparticipatinginagroup.Thisworkshopisstructuredandcurriculum-driven,likeaclass.Youarenotrequiredtospeakifyoudonotfeelcomfortabledoingso.Thefacilitatorsrespecteachparticipant’srighttoshareonlywhattheyarecomfortablesharingandneverrequireyoutosharesensitiveorpotentiallyembarrassinginformation.WhydoIhavetodohomework?Thefocusofthisworkshopisonbuildingskillstocopewithanxiety/depression;inordertoachievethatgoal,regularpracticeisessential.Themoreyoupractice,themoreyoumayfindyougetoutofthisworkshop.Theassignmentsareforyouandonlyyou,intheserviceofyourownpersonalgrowth.Youwillnotberequiredtoprovideyourresponsesatanytimeduringthisworkshop;however,it’simportanttobringyourresponsesasyoumaybeaskedtolookbackonorelaborateonapriorassignmentduringtheworkshop.WhatifIdidn’tdomyhomework?Weencourageyoutocometogroupregardlessofwhetherornotyouwereabletocompletethehomeworkassignment.Ifyouforgetyourworkbook,wecanprovideyouanewone.Wecanalsoassistyouinworkingonexampleswhenthehomeworkisreviewed.
![Page 5: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/5.jpg)
Page5CAPS
GettingUnstuckWorkbook(479)575-5276(24/7) Health.uark.edu
Confidentiality Contract for Workshop/Group
1. ThisinstrumentisacontractforconfidentialityamongthemembersofthisgroupandfortheareaofCAPS.
2. Eachmemberoftheworkshop/groupacknowledgestheneedtokeeppersonal
informationsharedintheworkshop/groupprivate.
3. Forthepurposeofthisworkshop/group,anyinformationsharedbyaworkshop/groupmembershouldbeconsideredpersonalandprivateinformation.
4. Inordertobecomeaworkshop/groupmemberandmaintainmembership,each
personmustagreetoprotectthisprivateinformation.Informationgatheredaboutothermembersoftheworkshop/groupcannotbesharedwithanyoneelse.Thatinformationshallremainwiththeworkshop/groupmembersandnotbetransmittedorcommunicatedtootherpeople.
5. Eachmemberagreestosilencephonesandnottakeanyphotographsorpostinsocialmediaaboutmembersoftheworkshop/group.
6. Eachmemberoftheworkshop/groupagreestokeepconfidentialtheidentityofanyothersseenatCAPSinordertoprotecttheirconfidentiality.
7. Ifyouagreetoabidebytheserestrictions,pleaseacknowledgeyouragreementby
signinginthespacebelow.________________________________ ________________________NameofWorkshop/Group StudentIDNumber ___________________________________________ ________________________Signatureofgroupmember Date___________________________________________ ________________________PrintedNameEmail _________________________________________________ ________________________Address:City,State,ZipCellphone#___________________________________________ ________________________Signatureofworkshop/groupfacilitator Date
![Page 6: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/6.jpg)
Page6CAPS
GettingUnstuckWorkbook(479)575-5276(24/7) Health.uark.edu
INSESSIONWORKSHEETS
![Page 7: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/7.jpg)
Page7CAPS
GettingUnstuckWorkbook(479)575-5276(24/7) Health.uark.edu
SESSION1:Understanding
Anxiety/Depression
![Page 8: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/8.jpg)
Page8CAPS
GettingUnstuckWorkbook(479)575-5276(24/7) Health.uark.edu
SquareBreathing
1. Placeonehandonourstomachandoneonourchest.Youwanttofeelthehandonourstomachmoveinandoutmorethanthehandonourchest.
2. Takeadeepbreathinthroughyournose.Asyouinhaleyoucountinyourmind1…2…3…4andyouimagineusingtheairyoubreatheintopushagainstyourhandonyourstomach.
3. Holdforacountof4.Thenyouexhalethroughyourmouthlikeyouareblowingoutacandle.
4. Exhaleforacountof1…2…3…45. Pauseforacountof4beforestartingagain.
HelpfulPracticeTips:
• Practicethesetechniquesdaily.• Chooseaconsistenttimeeachdaythatisfreefromdistractionsandcalm.(Beforebedisagreattimebecauseitcanalsohelpwithdifficultiesfallingasleep)
• Practicethesestrategiesinacalmenvironmentandconsistentlyinordertoincreaseyourabilitytoaccessthemwhenyouarestressed/anxious.
• Themoreyoupracticethesestrategiestheeasiertheywillbetoaccesswhenyouareanxious.
![Page 9: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/9.jpg)
Page9CAPS
GettingUnstuckWorkbook(479)575-5276(24/7) Health.uark.edu
ShortRelaxationTechniques:Whenyouonlyhaveafewminutes
CorrectBreathing Learntoalwaysbreatheusingthediaphragm.Letthebreathreachthebottomofthelungs,andletthechestandshouldersrelax.High,shallowchestbreathingisstressfulandgivesmessagesofstresstothebrain.
Three-PartBreathing
Takeadeepbreathandimaginethelungsdividedintothreeparts.Visualizethelowestpartofthelungsfillingwithair;thechestshouldremainrelativelystill.Imaginethemiddlepartofthelungsfilling;visualizetheribcageexpanding.Visualizetheupperpartfillingwithairasyourshouldersriseslightandoverbackward.Exhalefullyandcompletely;dropyourshoulders,feelyourribcagecontract,andforceeverybitofairfromthebottomofthelungs.Repeat.
Stretching Gentlyrollyourheadandshouldersmanytimesaday.Also,gentlystretchotherareasofthebodythatmayneedit.
Tense-RelaxMuscles Tightenthemusclesyouwanttorelaxandfeelthetension.Letthemusclesbecomelooseandlimpandfeeltherelaxation.
BodyScan Withyourmind,brieflyscaneverymuscleinyourbodyfromyourtoestoyourhead.Releaseanytensionwitharelaxingbreath.Correctyourpostureandrelaxallthemusclesyouarenotusing.
JawDrop Beawareofanytightnessinyourjaw.Allowyourjawtoloosenbyseparatingyourteeth.
HeavinessandWarmthinHands&Arms
Relaxyourbodyandfeelheavinessinyourarmsandhands.Imagineawarmthflowingthroughthem.Imagineandexperiencesyourshoulders,arms,andhandsbecomingheavy,relaxed,andwarm.
Mind-QuietingMeditation
Beginbyfocusingonyourbreathing.Useaspecialphrasethathelpsyoufocusonrelaxation,andquietyourmind.
Attitudes&Perceptions
Payattentiontoyourperceptionsandattitudes.Allowyourselftoputastress-reducing“frame”aroundthestressor.Remember,stressaffectsthebodybasedonyourperceptionsoftheoutsideworld.
![Page 10: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/10.jpg)
Page10CAPS
GettingUnstuckWorkbook(479)575-5276(24/7) Health.uark.edu
UnderstandingDepressiveandotherRelatedDisorders
Whilesomedepressivesymptoms(i.e.,sadness)areanormalexperienceforeveryone,depressiveandotherrelateddisordersarecharacterizedbysignificantdistressorimpairmentinsocial,academic/occupational,orotherimportantareasoffunctioning(e.g.,yourgeneralabilitytofunctioninlife).
Someofthemostcommondisordersinclude:
MajorDepressiveDisorder:
Involvesexperiencingdepressiveepisodes,whichmustlastfortwoweeks,andincludeaminimumof5symptoms.
PersistentDepressiveDisorder:
Alessextremedepressivepresentationthatincludesadepressedmoodandatleast2othersymptomsthatlastforatleasttwoyears.Mayhaveepisodesofmajordepressionalongwithperiodsoflessseveresymptoms,butsymptomsmustlastfortwoyears.
PremenstrualDysphoricDisorder:
Severaldepressivesymptomspresentconsistentlyduringtheweekpriortomenses.
BipolarIIDisorder: Includesexperiencesofbothdepressiveepisodesaswellas"mixed"orhypomanicepisodes(i.e.,elevatedmoodwithotherexpansivesymptoms).
CyclothymicDisorder:
Persistentperiodsofalternatingbetween"highs"and"lows"thataresubthresholdforhypomanicanddepressiveepisodes.
DisruptiveMoodDysregulationDisorder:
Recurrenttemperoutburstsandpersistentlyirritableorangrymoodforatleastoneyear(presentbetweenages6-18).
![Page 11: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/11.jpg)
Page11CAPS
GettingUnstuckWorkbook(479)575-5276(24/7) Health.uark.edu
StressversusAnxiety
EverydayAnxiety(Stress) AnxietyDisorder
Inresponsetoaknownenvironmentalfactor
Inresponsetoanunknownsourceorinresponsetotheexperienceofstress
Symptomsgoawaywhenthestressorgoesaway
Symptomsremaindespitenoidentifiablestressor
Worryaboutlivingawayfromhomeforthefirsttime,passingaclass,aromanticbreakup,orotherimportantlifeevents
Constantandunsubstantiatedworrythatcausessignificantdistressandinterfereswithyourdailylife
Embarrassmentorself-consciousnessinanuncomfortableorawkwardsocialsituation;feelingnervousaboutmeetingnewpeople
Avoidanceofsocialsituationsduetofearofbeingjudged,embarrassed,orhumiliated
Feelingnervousorsweatingbeforeabigtest,classpresentation,stageperformance,orothersignificantevent
Panicattacksthatseemoutoftheblueandpreoccupationwiththefearofhavinganotherone
Realisticfearofadangerousobject,place,orsituation(e.g.fearofpoisonoussnakes)
Irrationalfearoravoidanceofanobject,place,orsituationthatposeslittleornothreatofdanger(e.g.fearofelevators)
Makingsurethatyouarehealthyandlivinginasafeenvironment
Performinguncontrollablerepetitiveactions,suchasexcessivecleaning,checking,touchingorarranging
Adaptedfrom:http://www.adaa.org/understanding-anxiety
![Page 12: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/12.jpg)
Page12CAPS
GettingUnstuckWorkbook(479)575-5276(24/7) Health.uark.edu
UnderstandingAnxietyDisordersWhileanxietyisanormalandadaptiveexperienceforeveryone,anxietydisordersarecharacterizedbysignificantdistressorimpairmentinsocial,academic/occupational,orotherimportantareasoffunctioning(e.g.,yourgeneralabilitytofunctioninlife).Someofthemostcommonanxietydisordersinclude:GeneralizedAnxietyDisorder: Chronicandunrealisticworrythatfeels
difficulttocontrolabouteverydaythings(i.e.,thingsthatdonotworrymostpeople)
SocialAnxietyDisorder: Chronicworrysolelyrelatedtosocial
situationsPanicDisorder: Characterizedbyepisodesof“panic”that
includethingslike:adrenalinesurge,fearoflosingcontrol,chestpain,racingheart,shortnessofbreath,dizziness
Phobias: Specificfearsthatareexcessiveinnature
andoftenleadtoavoidingthatwhichisfeared(e.g.,publicspeaking,heights,tunnels,etc.)
Obsessive-CompulsiveDisorder: Excessiverumination(thinking)with
repetitivebehaviorstoreduceanxiety
![Page 13: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/13.jpg)
Page13CAPS
GettingUnstuckWorkbook(479)575-5276(24/7) Health.uark.edu
Anxiety-AvoidanceRollerCoaster
Adaptedfrom-http://www.therapistaid.com/therapy-guide/cbt-for-anxiety
![Page 14: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/14.jpg)
Page14CAPS
GettingUnstuckWorkbook(479)575-5276(24/7) Health.uark.edu
Threat System (Fight or Flight)
Thoughts racing
Breathing becomesquicker and
shallower
Heart beats faster
Adrenal glandsrelease adrenaline
Bladder urgency
Palms becomesweaty
Muscles tense
Dizzy or lightheaded
The ‘fight or flight’ response gets the body ready to fight or run away. Once a threatis detected your body responds automatically. All of the changes happen for goodreasons, but may be experienced as uncomfortable when they happen in ‘safe’ situations.
helps us to evaluatethreat quickly and makerapid decisions, can be hardto focus on anything butthe feeling of danger
to take in more oxygenand make our body moreable to fight or run away
adrenaline signals otherorgans to get ready
feeds more blood tothe muscles and enhances ability tofight or run away
the body sweats to keep cool, thismakes it a more efficient machine
Changes to visiontunnel vision, or visionbecoming ‘sharper’
Dry mouth
muscles in the bladder relaxin response to stress
ready to fight or run awaythey may also shake ortremble
Hands get coldblood vessels in the skincontract to force bloodtowards major musclegroups
PSYCHOLOGYT LS http://psychology.tools
![Page 15: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/15.jpg)
Page15CAPS
GettingUnstuckWorkbook(479)575-5276(24/7) Health.uark.edu
SESSION2:Self-Care
![Page 16: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/16.jpg)
Page16CAPS
GettingUnstuckWorkbook(479)575-5276(24/7) Health.uark.edu
Breath-CountingExercise
Thisexercisefocusesontheuseofcountingwiththerhythmofthebreath.Startwithashortperiodoftimeandgraduallyincreasethetime.Setatimersothatyoudonothavetoworryaboutwhentostop.1. Findacomfortableposition.Takeseveraldeepbreathsandsettleintoyourself.Youmayeithercloseyoureyesorkeepthemopen,dependingonyourowncomfort.Ifyoukeepthemopen,fixthemonanobjectoraspotontheflooraboutfourfeetinfrontofyou.Youreyesmaybeeitherfocusedorunfocused.
2. Takedeep,comfortablebreaths.Noticeyourinhalation.Thepausebetweeninhalingandexhaling,yourexhalation,andthepausebeforestartingagain.
3. Asyouinhale,count,“one...”Asyouexhale,count,“two...”Inhale,“three...”Exhale,“four...”Continueuntilyoureach10thenstartover.
4. Ifyoulosecount,simplybeginwith“one”onyournextinhalation.5. Ifyounoticeyourmindhaswandered,gentlynoticethis,andreturnyourfocusbacktocountingyourbreath
![Page 17: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/17.jpg)
Page17CAPS
GettingUnstuckWorkbook(479)575-5276(24/7) Health.uark.edu
SleepHygiene
1. Getregular.Gotobedandgetupatmoreorlessthesametimeeveryday,evenonweekendsanddaysoff!
2. Getupandtryagain.Trytogotosleeponlywhentired.Ifyouhaven’tbeenabletogettosleepafterabout30minutes,getupanddosomethingcalming(notstimulating)untilyoufeelsleepy,thenreturntobedandtryagain.
3. Avoidcaffeineandnicotine.Avoidconsuminganycaffeine(coffee,tea,soda,chocolate)ornicotine(cigarettes)foratleast4-6hoursbeforegoingtobed.Theseactasstimulantsandinterferewithfallingasleep.
4. Avoidalcohol.Avoidalcoholforatleast4-6hoursbeforebedbecauseitinterruptsthequalityofsleep.
5. Bedisforsleeping.Trynottouseyourbedforanythingotherthansleepingandsex,sothatyourbodycomestoassociatebedwithsleep.
6. Electronicscurfew.Don’tuseback-litelectronics60minutespriortobed,astheartificiallightinhibitshormonesandneuronsthatpromotesleep.
7. Nonaps.Avoidtakingnapsduringtheday.Ifyoucan’tmakeitthroughthedaywithoutanap,makesureitisforlessthananhourandbefore3pm.
8. Sleeprituals.Developritualstoremindyourbodythatitistimetosleep,likerelaxingstretchesorbreathingexercisesfor15minutesbeforebed.
9. Noclock-watching.Checkingtheclockduringthenightcanwakeyouupandreinforcesnegativethoughtssuchas,“Ohno,lookhowlateitis,I’llnevergettosleep.”
10. Therightspace.Makeyourbedandbedroomquietandcomfortableforsleeping.Aneyemaskandearplugsmayhelpblockoutlightandnoise.
11. Keepdaytimeroutinethesame.Evenifyouhaveabadnight’ssleep,itisimportantthatyoutrytokeepyourdaytimeactivitiesthesameasyouhadplanned.Thatis,don’tavoidactivitiesbecauseyoufeeltired.Thiscanreinforcetheinsomnia.
ExerciseTips
1. Findanenjoyableactivity.Exercisedoesn’thavetobeboring.Chooseapleasurableactivity,likeplayingbadmintonordoingyoga.Aimforfun,notmorework.
2. Startsmall.Committo10minutesofexerciseadayoraddexercisetoyourdailyroutine(likewalkingtoschoolordoingpush-upsinyourroom).
3. Getoutside.Thesunprovidesamood“pickmeup”ofitsown,producingserotonininthebrain.Takeawalkoutsideorgoswimming.
4. Scheduleitin.It’seasytoskipexercisewhenwedon’tplan.Putitinyourphoneaspartofyourdailyto-do’sandcelebratewhenyoucheckitoff.
5. Mixitup.Toavoidfeelingboredwithexercise,tryanumberofdifferentactivities.
6. Teamup.Depressioncanbeisolating.Askotherstodoteamactivitiesorfindanexercisebuddyforaccountabilityandtoincreasesocialinteraction.
7. Minimizeequipment.Equipmentcanbeexpensive.Identifyactivitiesthatdon’trequireyoutohaveequipmentorfacilities,likewalking,running,ordancing.
8. Followyourenergy.Ifyourenergyfluctuatesthroughouttheday,trytoplantoexercisewhenyourenergyisatitspeak.Alternatively,exercisewhenfeelingsluggishforanenergyboost.
9. Setgoals.Achievinggoalsimprovesmoodandself-esteem.Setspecificachievableexercisegoalsandrewardyourselfwhenyouaccomplishthem.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
![Page 18: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/18.jpg)
Page18CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
![Page 19: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/19.jpg)
Page19CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
SELF-CARE WORKSHEETRatecurrentuseofwellnesspracticesinyoureverydaylife0(non-existent)to5(useeveryday).Wellnesspracticescaninclude,pleasantactivities,yoga,meditation,journaling,etc.)Whatareyourcurrentroadblockstoeffectiveself-care?
Whatself-care/wellnesspracticewouldyouliketoimplement?Whatvaluesunderlinethis
goal?(seelist)
TIPSTOIMPLEMENTINGEFFECTIVESELF-CARE:
• Choosewhatwellnesspracticeyouaregoingtoimplement(seethelistbelowifyoudonothaveactivityyouwouldliketoimplement)
• Createaschedulewhenyouaregoingtoimplementtheactivity• Sticktothesamescheduleeveryday• Identifyhowyouwillovercomearoadblockifitpresentsitself
Whatisyourplantoimplementeffectiveself-care?
Thesmallest,easieststepIcanbeginwithis:
Thetime,day,anddatethatIwilltakethefirststepis:
![Page 20: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/20.jpg)
Page20CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
PleasantActivities
Acting Amusingpeople
Attendingaconcert
Beachcombing Beingalone Beingwithanimals
Beingatthebeach
Beingcomplimented Beingcoached Beingcounseled
Beinginthecountry
Beingatafamilyget-together
Beingatafraternity/sorority
Beingwithfriends
Beingwithhappypeople
Beinginthemountains
Beingwithmyroommate
BeingwithsomeoneIlove
BeingtoldIamloved
Beingwithmyparents
Bird-watching
Boating/canoeing Budgetingmytime
Buyingthingsformyself
BuyingsomethingforsomeoneIcare
about
Camping Caringforplants
Canning/Makingpreserves
Cheeringforsomething
Collectingthings
Combing/brushingmy
hair
Completingadifficulttask
Complimentingorpraisingsomeone
Cooking Counselingsomeone
Dancing DatingsomeoneIlike
Designing/Drafting
Discussingmyfavoritehobby
Doingartwork Doingexperiments
DoingfavorsforpeopleIlike
Doinghousework Dreamingatnight
Drivinglongdistances
Eatinggoodmeals
Exploring/Hiking
Expressinglovetosomeone
FeelingthepresenceofaHigherPower
Fishing Fixingmachines
Gardening/Doing
yardwork
Gatheringnaturalobjects
Givinggifts Givingapartyforsomeone
Gettingupearly
Gettingmassages Givingmassages
Goingtoanamusementpark/zoo
Goingtoabarber/beautician
Goingtoaconcert
Goingtolectures
Goingtoaluncheon/potluck
Goingtoahealthclub/sauna/spa
Goingtothemovies
Goingtoamuseum
Goingonnaturewalks/field
trips
Goingtoaplay Goingtoarestaurant
Goingtoareunion
Goingtoaspiritual/peacefulplace
Goingtoasportsevent
Havingcoffee/teawith
friends
Havingdaydreams
Havingfriendsovertovisit
Havingalivelytalk
Havinglunchwithfriends
Kickingsand/pebbles/leaves
Kissing Knitting/crocheting
Laughing Learningsomethingnew
Listeningtotheratio
Listeningtomusic
Lookingatthestars/moon
Makingcharitabledonations
Makingfoodtogiveaway
Makinganewfriend
Meditating/Doingyoga
Planningororganizingsomething
Playingsports
Playingcards Playingmusic Playingwithapet
Playinginnature
Playingaboardgame/chess
Photography Repairingthings
Reading Reminiscing Ridinginanairplane
Running/jogging
Sayingprayers Seeingbeautifulscenery
Seeingoldfriends
Sewing Shaving Singing Sleepinglate Smellingaflowerorplant
Seeinggoodthingshappentopeople
Solvingapuzzle/crossword
Speakingaforeignlanguage
Stayinguplate Smilingatpeople
Takingabath Usingmystrengths
WatchingTV Writinginajournal
![Page 21: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/21.jpg)
Page21CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
SESSION3:TheCognitiveBehavioralModel
![Page 22: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/22.jpg)
Page22CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
ProgressiveMuscleRelaxationScript
• Sitbackor,whenyouareathome,liedowninacomfortableposition.Shutyoureyesifyou’recomfortabledoingso;ifnot,softenyourgazeonafixedpoint.
• Startbytakingadeepbreathandnoticingthefeelingofairfillingyourlungs.Holdyourbreathforafewseconds.One…..two….three...Releasethebreathslowlyandletthetensionleaveyourbody.
• Now,takeanotherdeepbreathandholdit.One…..two….three….Slowlyreleasetheair.• Evenslowernow,takeanotherbreathin.Fillyourlungsandholdthebreath.One…..two….three.Slowlyrelease
thebreathandimaginethefeelingoftensionleavingyourbodywitheachbreathout.• Wearegoingtobeginprogressivelytensingandreleasingourmuscles.Let’sstartbyclenchingourfists,tighter
andtighter.Hold.Studythetensioninyourfists,wristsandforearmsasyouholdtheclenchedfist.(5secondpause).Nowletgoandrelaxyourhands.Feeltheloosenessinyourhandsandnoticethecontrastbetweenthetensionandthefeelingofrelaxation.(5secondpause)
• Nowbendyourelbowsandtenseyourbiceps.Tensethemashardasyoucanandobservethefeelingoftautness.Hold.(5secondpause).Okay,relax.Straightenoutyourarms.Noticethefeelingofrelaxationinyourhands,arms,andshoulders.Noticehowyourarmsfeellimpandatease.(5secondpause)
• Okay,let’sturnourattentiontoourhead.Wrinkleyourforeheadastightasyoucan.Hold.(5secondpause)Nowrelaxandsmoothitout.(5secondpause)
• Nowcloseyoureyes,squintthemtighter.Feelthetension.(5secondpause).Now,relaxyoureyes.Letthemremainclosedgentlyandcomfortably.(5secondpause)
• Okay,stillfocusingonourheads,rollyourheadtotherightandfeelthechanginglocusofstress,rollittotheleft.(5secondpause)
• Straightenyourheadandbringitforward.Pressyourchinagainstyourchest.Feelthetensioninyourthroat,thebackofyourneck.Hold.(5secondpause)Relax,allowingyourheadtoreturntotacomfortableposition.Lettherelaxationdeepen.(5secondpause)
• Next,tensethemusclesinyourbackbybringingyourshoulderstogetherbehindyou.Holdthemtightly.Tensethemashardasyoucanwithoutstrainingandkeepholding(5secondpause).Nowletgo.Releasethetensionfromyourback.Feelthetensionslowlyleavingyourbody,andthenewfeelingofrelaxation.Noticehowdifferentyourbodyfeelswhenyouallowittorelax.(5secondpause)
• Nowshrugyourshouldersuptoyourearsandhold.(5secondpause)Relaxyourshoulders.Dropthembackandfeeltherelaxationspreadingthroughyourneck,throatandshoulders.Giveyourbodyachancetorelax.Feelthecomfortandtheheaviness.(5secondpause)
• Next,breatheinandfillyourlungscompletely.Holdyourbreath.Noticethetension.(5secondpause)Nowexhale.Lettheairhissoutandletyourchestbecomeloose.Continuerelaxing,lettingyourbreathcomefreelyandgently.(5secondpause)
• Nowtightenyourbuttocksandthighs.Squeezeyourthighsashardasyoucanandhold.(5secondpause).Release.Feelthedifferenceasyouletgo.(5secondpause)
• Nowlet’smoveourattentiontothecalvesandfeet.Pressyourtoesdownward,makingyourcalvestense.Studythetension.(5secondpause).Relax.(5secondpause).
• Nowbendyourtoestowardsyourface,creatingtensioninyourshins.(5secondpause).Relaxagain.(5secondpause).
• Okay.Finally,tenseyourentirebody.Tenseyourfeet,legs,stomach,chest,arms,head,andneck.Tensehard,withoutstraining.Holdthetension.(5secondpause).Relax.Feeltheloosenessandheavinessthroughoutyourbodyastherelaxationdeepens.Letgomoreandmore.Experiencetherelaxationdeepening.Payattentiontothefeelingofrelaxation,andhowdifferentitisfromthefeelingoftension(Wait10seconds).
• Begintowakeyourbodyupbyslowlymovingyourmuscles.Adjustyourarmsandlegs.Stretchyourmusclesandopenyoureyeswhenyou’reready.
![Page 23: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/23.jpg)
Page23CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
CommonAnxietySymptomsPhysicalSymptoms
o Increasedheartrateo Shortnessofbreatho Chestpainorpressureo Chokingsensationo Dizziness,lightheadednesso Sweating,hotflashes,chillso Nausea,upsetstomach,diarrhea
o Trembling,shakingo Weakness,unsteadiness,faintness
o Tensemuscles,rigidityo Drymoutho Other:________________________
BehavioralSymptoms
o Avoidanceofthreatcuesorsituations
o Escape,flighto Pursuitofsafety,reassuranceo Restlessness,agitation,pacing
o Hyperventilationo Freezing,motionlessnesso Difficultyspeakingo Other:___________________________
CognitiveSymptomso Fearoflosingcontrol,beingunabletocope
o Fearofphysicalinjuryordeath
o Fearof“goingcrazy”o Fearofnegativeevaluationsbyothers
o Frighteningthoughts,images,ormemories
o Perceptionsofunrealityordetachment
o Poorconcentration,confusion,distractibility
o Narrowingofattention,hypervigilanceforthreat
o Poormemoryo Difficultyinreasoning,lossofobjectivity
o Other:___________________________
EmotionalSymptomso Feelingnervous,tense,woundup
o Feelingfrightened,fearful,terrified
o Beingedgy,jumpy,jitteryo Beingimpatient,frustratedo Other:________________________
![Page 24: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/24.jpg)
Page24CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
CommonDepressiveSymptomsBehaviors Thoughts Emotions Physical
SensationsIncreasedorreducedsleep
Reducedfocus/concentration
LowMoodorpersistentsadness
Fatigueorlowenergy
Withdrawingfromfriends,family,pets
Suicidalthoughtsorpreoccupationwithdeath
LossofPleasureforthingsyouusedtoenjoy
Unexplainedachesandpains
"self-medicating"withalcoholorotherdrugs
Self-criticism
Angerorirritability
"heaviness"inthebody
Changestoeatingorweight
Worryaboutsomethingawfulhappening
Guilt Appetitedisruption
Suicideattempts Fearofrejection Numbnessorfeelingsofemptiness
Gastrointestinalproblems
Physicalrestlessnessorslowing
Inabilitytomakedecisions
Hopelessness Changestosexdrive
Poorhygiene
CryingSpells
![Page 25: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/25.jpg)
Page25CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
AnxietyCrossSectionalFormulation
Situation(When?Where?What?Withwhom?Whatdidyoufeelanxiousabout?) Astudentinvitedmetoapartyinmyresidencehall,butIdidn’tknowherverywellandfeltanxiousaboutgoing.
Physical(Whenanxious,whatphysicalsensationsdidyouexperience?Whatdidyounoticeinyourbody?) Heartracing,tightchest,shallowbreathing,hot
Cognitive(Whatwentthroughyourmindwhenyoufeltanxious?Whatdidthatsayormeanaboutyouorthesituation?) Iwon’tknowanyoneatthepartyandwillfeelawkward.NoonewilllikemebecauseI’msosociallyawkward.Iwon’thavefun.ButifIsayno,thispersonwon’tlikemeandIwouldn’tmakefriends.
Behavioral(Whatwasyourfirstinstinctand/orautomaticresponse?Whatdidyoudoand/oravoiddoingatthetime?)Myfirstinstinctwastosayno.IavoidedsayingnobuttellingherthatIwouldthinkaboutit.Inevergotbacktoher.Ididn’tgototheparty.
Emotional(Whatemotionscameupforyouwhenyoufeltanxious?) Scared,ashamed,Lonely,agitated,nervous
![Page 26: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/26.jpg)
Page26CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
DepressionCrossSectionalFormulation
Situation(When?Where?What?Withwhom?)Ihaveagroupassignmentdueformyclass.Iaskedafellowclassmatetobemypartner,butshedeclined.
Physical(Whendepressed,whatphysicalsensationsdidyouexperience?Whatdidyounoticeinyourbody?)Upsetstomach,tired,lostmyappetite,gotreallyhot
Emotional(Whatemotionscameupforyouwhenyoufeltdepressed?)Sad,ashamed,embarrassed,rejected,lonely,irritable
Cognitive(Whatwentthroughyourmindwhenyoufeltdepressed?Whatdidthatsayormeanaboutyouorthesituation?)IknewIshouldn’thaveaskedher;she’swaysmarterthanmeandsheknowsit.Ifwehadworkedtogether,Ionlywouldhavebroughtdownthegrade.I’msostupid.Shemusthateme.
Behavioral(Whatwasyourfirstinstinctand/orresponse?Whatdidyoudoand/oravoiddoing?)Iwanttoavoidaskinganyoneelseincasetheysayno.Ileftclassearlyandhaven’tfoundapartnertoworkwith.I’llavoidtalkingtoherinthefuture.
![Page 27: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/27.jpg)
Page27CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
Physical(Whenanxious/depressed,whatphysicalsensationsdidyouexperience?Whatdidyounoticeinyourbody?)
Cognitive(Whatwentthroughyourmindwhenyoufeltanxious/depressed?Whatdidthatsayormeanaboutyouorthesituation?)
Behavioral(Whatwasyourfirstinstinctand/orautomaticresponse?Whatdidyoudoand/oravoiddoingatthetime?)
CrossSectionalFormulation
Situation(When?Where?What?Withwhom?Whatdidyoufeelanxious/depressedabout?)
Emotional(Whatemotionscameupforyouwhenyoufeltanxious/depressed?)
![Page 28: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/28.jpg)
Page28CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
FeelingsWheel
![Page 29: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/29.jpg)
Page29CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
Physical(Whenanxious/depressed,whatphysicalsensationsdidyouexperience?Whatdidyounoticeinyourbody?)
Cognitive(Whatwentthroughyourmindwhenyoufeltanxious/depressed?Whatdidthatsayormeanaboutyouorthesituation?)
Behavioral(Whatwasyourfirstinstinctand/orautomaticresponse?Whatdidyoudoand/oravoiddoingatthetime?)
Emotional(Whatemotionscameupforyouwhenyoufeltanxious/depressed?)
CrossSectionalFormulation
Situation(When?Where?What?Withwhom?Whatdidyoufeelanxious/depressedabout?)
![Page 30: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/30.jpg)
Page30CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
Physical(Whenanxious/depressed,whatphysicalsensationsdidyouexperience?Whatdidyounoticeinyourbody?)
Cognitive(Whatwentthroughyourmindwhenyoufeltanxious/depressed?Whatdidthatsayormeanaboutyouorthesituation?)
Behavioral(Whatwasyourfirstinstinctand/orautomaticresponse?Whatdidyoudoand/oravoiddoingatthetime?)
Emotional(Whatemotionscameupforyouwhenyoufeltanxious/depressed?)
CrossSectionalFormulation
Situation(When?Where?What?Withwhom?Whatdidyoufeelanxious/depressedabout?)
![Page 31: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/31.jpg)
Page31CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
Physical(Whenanxious/depressed,whatphysicalsensationsdidyouexperience?Whatdidyounoticeinyourbody?)
Cognitive(Whatwentthroughyourmindwhenyoufeltanxious/depressed?Whatdidthatsayormeanaboutyouorthesituation?)
Behavioral(Whatwasyourfirstinstinctand/orautomaticresponse?Whatdidyoudoand/oravoiddoingatthetime?)
Emotional(Whatemotionscameupforyouwhenyoufeltanxious/depressed?)
CrossSectionalFormulation
Situation(When?Where?What?Withwhom?Whatdidyoufeelanxious/depressedabout?)
![Page 32: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/32.jpg)
Page32CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
SESSION4:AUTOMATICTHOUGHTS
ANDUNHELPFULCOGNITIONS
![Page 33: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/33.jpg)
Page33CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
“54321”GroundingExercise
o Name5thingsyoucanseeintheroomwithyou.
o Name4thingsyoucanfeel(tactile;e.g.“chaironmyback”or“feetonfloor”)
o Name3thingsyoucanhearrightnow
o Name2thingsyoucansmellrightnow
o Name1youcantasteor1goodthingaboutyourself
***Additionalgroundingtechniquescanbefoundintheappendixonpages57&58***
![Page 34: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/34.jpg)
Page34CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
![Page 35: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/35.jpg)
Page35CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
UnhelpfulBehaviors
Getupatdifferenttimeseverymorning
Gotobedatdifferenttimeseverynight
Missclass Don’tdoahomeworkassignment
Waituntilthelastminutetogetsomethingdone
Stopwashingyourhair
Stopbrushingyourteeth
Skipatest Stopgoingtoteamorclubmeeting
Ignoreordeclineinvitestohangout
Skipameal Overeat
Eatlotsofjunkfood
Bingedrink Smokecigarettes
Stoptalkingto/activelyavoidyourfriends
Stoptalkingto/activelyavoidyourfamily
Don’tseekhelpwhenyouarestruggling
Stayinsideallthetime
Playvideogamesforhours
Constantlymonitorsocialmedia
Stayinyourbed
Stayinyourroom;don’tleave
Stoptalkingtoyourroommate
Stopcompletingtasks
Stopgoingtowork
Stopexercising
WatchalotofTV
Onlyeatonemealaday
Arguewithotherpeople
Stopdoingyourhobbies
Onlyfocusonthenegative
Complainalot
Userecreationaldrugs
Sleepallday Don’tmove
Onlylistentomusicthatmakesyousad,angryorupset
Stopsmilingandlaughing
Stopgoingtochurch,meditatingorpraying
Letyourroomgetreallydisorganized
Self-harm Smokemarijuana
![Page 36: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/36.jpg)
Page36CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
Physical(Whenanxious/depressed,whatphysicalsensationsdidyouexperience?Whatdidyounoticeinyourbody?)
Cognitive(Whatwentthroughyourmindwhenyoufeltanxious/depressed?Whatdidthatsayormeanaboutyouorthesituation?)
Behavioral(Whatwasyourfirstinstinctand/orautomaticresponse?Whatdidyoudoand/oravoiddoingatthetime?)
Emotional(Whatemotionscameupforyouwhenyoufeltanxious/depressed?)
CrossSectionalFormulation
Situation(When?Where?What?Withwhom?Whatdidyoufeelanxious/depressedabout?)
![Page 37: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/37.jpg)
Page37CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
Physical(Whenanxious/depressed,whatphysicalsensationsdidyouexperience?Whatdidyounoticeinyourbody?)
Cognitive(Whatwentthroughyourmindwhenyoufeltanxious/depressed?Whatdidthatsayormeanaboutyouorthesituation?)
Behavioral(Whatwasyourfirstinstinctand/orautomaticresponse?Whatdidyoudoand/oravoiddoingatthetime?)
Emotional(Whatemotionscameupforyouwhenyoufeltanxious/depressed?)
CrossSectionalFormulation
Situation(When?Where?What?Withwhom?Whatdidyoufeelanxious/depressedabout?)
![Page 38: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/38.jpg)
Page38CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
Physical(Whenanxious/depressed,whatphysicalsensationsdidyouexperience?Whatdidyounoticeinyourbody?)
Cognitive(Whatwentthroughyourmindwhenyoufeltanxious/depressed?Whatdidthatsayormeanaboutyouorthesituation?)
Behavioral(Whatwasyourfirstinstinctand/orautomaticresponse?Whatdidyoudoand/oravoiddoingatthetime?)
Emotional(Whatemotionscameupforyouwhenyoufeltanxious/depressed?)
CrossSectionalFormulation
Situation(When?Where?What?Withwhom?Whatdidyoufeelanxious/depressedabout?)
![Page 39: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/39.jpg)
Page39CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
MaintainingDepressedMood
Yourtaskistobeacuriousinvestigatororscientistinthestudyofyouforatleasttwodaysthisweek.Whatareyourthoughtandbehaviorpatternsthatperpetuatefeelingdepressed?Whatperpetuatesfeelingokayorgood?Whatisnotworkingandwhatisworking?ThingsIthinkanddothatmaintainmydepressedmood:Examplesofthoughts:Magnification,disqualifyingthepositive,emotionalreasoningExamplesofbehaviors:Skipmeals,stopexercising,stayuplate,stopshowering,missclass,avoidfriends
Day Thoughts Behaviors1
2(SatorSun)
ThingsIthinkanddothathelpmefeelokay,good,and/oraccomplished:Examplesofthoughts:Complimentyourself,giveyourselfcreditfordoingsomething,talkbacktoyournegativethoughts,remindyourselftobegentletoyourself,thinkaboutagoodmemoryExamplesofbehaviors:Readabookforfun,gotoaclubmeeting,brushmyteethatnight,gotothelibrarytostudy,clean/organizemyroom,eatbreakfast,takevitamins,callafriend,gotoacoffeeshop,doachore.
Day Thoughts Behaviors1
2(SatorSun)
![Page 40: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/40.jpg)
Page40CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
MaintaininganAnxiousState
Yourtaskistobeacuriousinvestigatororscientistinthestudyofyouforatleasttwodaysthisweek.Whatareyourthoughtandbehaviorpatternsthatperpetuateyouranxiety?Whatperpetuatesfeelingokayorgood?Whatisnotworkingandwhatisworking?ThingsIthinkanddothatmaintainmyanxiousstate:Examplesofthoughts:Catastrophizing,disqualifyingthepositive,blackandwhitethinking.Examplesofbehaviors:Cancelingplanswithfriends,avoidinglargegatherings,skipclass.
Day Thoughts Behaviors1
2(SatorSun)
ThingsIthinkanddothathelpmefeelokay,calm,and/oraccomplished:Examplesofthoughts:Talkbacktoyournegativethoughts,remindyourselfthatspendingtimewithyourfriendsmakesyoufeelbetter.Examplesofbehaviors:Utilizeadeepbreathingtechnique,practice5,4,3,2,1grounding,exercise,spendtimewithfriendsdoinganenjoyableactivity.
Day Thoughts Behaviors1
2(SatorSun)
![Page 41: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/41.jpg)
Page41CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
SESSION5:Alternative
Responses
![Page 42: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/42.jpg)
Page42CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
RelaxationTechnique:GuidedImagery
Close your eyes and imagine your restful place. Picture it as vividly as you can: everything you see, hear, smell, taste, and feel. Just “looking” at it in your mind’s eye like you would a photograph is not enough. Visualization works best if you incorporate as many sensory details as possible. For example, if you are thinking about a dock on a quiet lake:
• See the sun setting over the water • Hear the birds singing • Smell the pine trees • Feel the cool water on your bare feet • Taste the fresh, clean air
Enjoy the feeling of your worries drifting away as you slowly explore your restful place. When you are ready, gently open your eyes and come back to the present. Don’t worry if you sometimes zone out or lose track of where you are during a visualization session. This is normal. You may also experience feelings of heaviness in your limbs, muscle twitches, or yawning. Again, these are normal responses.
![Page 43: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/43.jpg)
Page43CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
IdentifyingTriggersWorksheet
Whileattimesitmaybedifficulttoidentifyatrigger,understandingyourtriggersforanxietyisanimportantstepinhelpingyouknowwhentoimplementand/oremphasizepracticeofthecopingstrategiesyouwilllearninAnxietyToolbox.Triggerscanbeexternalevents(e.g.,atest)orinternalstimuli(e.g.,aphysicalsensationoremotion)thatledtoyourexperienceofanxiety(i.e.,theemotional,physical,cognitive,andbehavioralsymptomspreviouslydiscussedduringthisworkshop).Rememberthatsometimesthesymptomsthemselvescanbeatriggerthatstartsthecycleofanxiety.Thefollowingaresometypicalcategoriesinwhichtriggersmightappearwithexamples:ResponsestoInternalStimuli:• Emotions:e.g.,feelingdown,fearorworry• MentalImages:e.g.,replayinginterpersonalinteractionsorperformanceexperience• PhysicalState:e.g.,racingheartbeat,lightheadedness,tightnessinchest• Thoughts:e.g.,“Imightfailthistest”,“Thatpersonmustnotlikeme”,“Ifsomeonetalks
tomeinclass,Iwon’tbeabletohandleit.”ResponsestoExternalStimuli:• PresenceofOthers:e.g.,attendingasocialevent,meetingwithaprofessor,spending
timewithroommates,familyinteractions• PhysicalSetting:e.g.,aclassroom,openareasoncampus,insideacar• SocialPressure:e.g.,feelingpressuredtomakefriends,feelingpressuredtoperform
wellinschool(incomparisontoyourpeers)• Activities:e.g.,asportsevent,aparty,goinghomefortheweekendListsometriggersyouexperiencerelatedtoyouranxiety:
1._______________________________________________________________________________________________
2._______________________________________________________________________________________________
3._______________________________________________________________________________________________
4._______________________________________________________________________________________________
5._______________________________________________________________________________________________
![Page 44: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/44.jpg)
Page44CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
Self-AffirmationsThischeatsheetshouldhelpyoucreateself-affirmationsthatareeffectiveandpersonalized.Affirmationscanfocusonseveralcategories,includingcharactertraits,physicalattributes,andskillsand/oraccomplishments.
1. Startyouraffirmationswith“Iam”(e.g.,“Iamagoodfriend”)2. Keepthemshort(wedon’tneedanovel)3. Keepthempositive(avoidsaying“not”)4. Usefeelingwordswhenyoucan(e.g.,“Iamproudofmyself”)5. Keepthemfocusedonyou(afterall,theyareself-affirmations)
Examples:“IamproudthatIamhard-working”or“Iamthankfulformystronglegs”
MySelf-Affirmations:
_____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________Feelingstuck?Askyourselfquestionslikethese:
• Whenwasatimethatyoufeltproudofyourselfandwhy?• Haveyoueverforgivensomeonewhohashurtyou?• Haveyoueverreceivedacomplimentthatyouagreewith?• Whatwouldyourbestfriendoralovedonesayaboutyou?
FeelingGuilty?Considerthis:
• Wearesocializedtoignoreorminimizeourpositivecharacteristics.• Unfortunately,wethenjustdwellonour“negatives.”• Practicingself-affirmationshelpsbringbalanceandimprovemood.
![Page 45: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/45.jpg)
Page45CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
AlternativeResponseWorksheet
Situation:(When?Where?What?Withwhom?Whatdidyoufeelanxious/depressedabout?)
Astudentinvitedmetoapartyinmyresidencehall,butIdidn’tknowherverywellandfeltanxiousaboutgoing.AlternativeThoughtsandImages:(Arethesethoughtshelpful?Aretheanxious/depressedthoughts100%true/accurate,100%ofthetime?Whatareotherwaysoflookingatthis?Whatisthebiggerpicture?)ImaynotbeassociallyawkwardasIthink.Ifsheinvitedme,sheprobablywantsmethere.ImightstillhaveanokaytimeevenifIamanxious
AlternativeBehaviors:(Whatcouldyoudothatwouldbemorehelpfulforyou,others,&/orthesituation?Whatarecopingstrategiesthatmightbehelpful?)CopingStrategiesICanUse:
q Deepbreathingq Distractmyselfq Seeksupportfroma
friend/familymember
q Doapleasurableactivity
q Usealternativeresponseworksheet
AlternativeFeelings:(Whatarefeelingsthataremorehelpful?Whatifyouactedandthoughtdifferentlyaboutthesituation?Howmightthesechangeshelpyoufeeldifferently?)Excited
Wanted
Liked
Hopeful
OriginalOutcome:(Whatwastheoriginaloutcome?)IstayedinmyroomandwatchedNetflix.
DesiredOutcome:(Usingthesenewalternatives,whatwouldyouliketheoutcometobeinthefuture?)IwanttogotothepartysothatIcanmakefriends.IfIfeeltoouncomfortable,Icanalwaysleave.
![Page 46: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/46.jpg)
Page46CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
AlternativeResponseWorksheetSituation(When?Where?What?Withwhom?Whatdidyoufeelanxious/depressedabout?)Ihaveagroupassignmentdueformyclass.Iaskedafellowclassmatetobemypartner,butshedeclined.AlternativeThoughtsandImages:(Arethesethoughtshelpful?Aretheanxious/depressedthoughts100%true/accurate,100%ofthetime?Whatareotherwaysoflookingatthis?Whatisthebiggerpicture?)Shemightalreadyhaveapartner.I’vedonewellinthisclasssofar,soImightnotbestupid.Noteveryoneisgoingtolikemeandthatisokay.
AlternativeBehaviors:(Whatcouldyoudothatwouldbemorehelpfulforyou,others,&/orthesituation?Whatarecopingstrategiesthatmightbehelpful?)CopingStrategiesICanUse:
q Deepbreathingq Distractmyselfq Seeksupportfroma
friend/familymember
q Doapleasurableactivity
q Usealternativeresponseworksheet
AlternativeFeelings:(Whatarefeelingsthataremorehelpful?Whatifyouactedandthoughtdifferentlyaboutthesituation?Howmightthesechangeshelpyoufeeldifferently?)ContentCalmReassured
OriginalOutcome:(Whatwastheoriginaloutcome?)Ifeelstupid,Idon’tjoinagroupandwaitfortheprofessortoassignmeone.Idon’tworkontheprojectbecauseIamembarrassedthatprofessorhadtoassignmeintoagroup.
DesiredOutcome:(Usingthesenewalternatives,whatwouldyouliketheoutcometobeinthefuture?)Iamabletofeelreassuredandfindanothergrouptojoin.Icompletetheprojectanddowellonit.
![Page 47: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/47.jpg)
Page47CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
AlternativeResponseWorksheetSituation(When?Where?What?Withwhom?Whatdidyoufeelanxious/depressedabout?)AlternativeThoughtsandImages:(Arethesethoughtshelpful?Aretheanxious/depressedthoughts100%true/accurate,100%ofthetime?Whatareotherwaysoflookingatthis?Whatisthebiggerpicture?)
AlternativeBehaviors:(Whatcouldyoudothatwouldbemorehelpfulforyou,others,&/orthesituation?Whatarecopingstrategiesthatmightbehelpful?)CopingStrategiesICanUse:
q Deepbreathingq Distractmyselfq Seeksupportfroma
friend/familymember
q Doapleasurableactivity
q Usealternativeresponseworksheet
AlternativeFeelings:(Whatarefeelingsthataremorehelpful?Whatifyouactedandthoughtdifferentlyaboutthesituation?Howmightthesechangeshelpyoufeeldifferently?)
OriginalOutcome:(Whatwastheoriginaloutcome?)
DesiredOutcome:(Usingthesenewalternatives,whatwouldyouliketheoutcometobeinthefuture?)
![Page 48: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/48.jpg)
Page48CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
Ifyou'rehavingtrouble,askyourselfthesequestions:Wheneverwerecognizeananxiety-relatedthought,feelingorbehavior,itcanbeveryhelpfultoaskourselvesthefollowingquestions:AlternativeTHOUGHTS:1. Whatareotherwaysoflookingatthissituation?2. AmIlookingatthewholepicture?3. Whatmightbeamorehelpfulwayofpicturingthissituation?4. WhatunhelpfulthinkingstylesmightIbeusinghere(seebelow)?5. Whatistheevidencethatmythoughtsaretrue?Isthereanalternativewayofthinking
aboutthissituationthatismoretrue?6. Whatistheprobabilitythatmythoughtswillhappen?Whataresomeotherthingsthat
couldhappenthatareequally,ifnotmore,probable?7. HaveIhadanyexperiencesinthepastthatsuggeststhatthisthoughtmightnotbe
COMPLETELYtrueALLofthetime?8. CanIreallypredictthefuture?Isithelpfultotry?Whatismorehelpful?9. AmIexaggeratinghowbadtheresultmightbe?Whatismorerealistic?10. CanIreadpeople’sminds?Whatelsemighttheybethinking(that’snotsonegative)?11. Ifafriendorlovedonewereinthissituationandhadthisthought,whatwouldItell
them?CommonCognitiveDistortions(UnhelpfulThinkingStyles)
AllorNothingThinking:thinkinginabsolute,blackandwhitecategories
Over-generalizing:seeingapatternbaseduponasingleeventorbeingoverlybroadinconclusionswedraw
MentalFilter:onlypayingattentiontocertaintypesofevidence(e.g.,dwellingonthenegatives)
Disqualifyingthepositive:discountingthegoodthingsthathavehappened
JumpingtoConclusions:Mindreading:imaginingweknowwhatothersarethinkingFortunetelling:predictingthefuture
Magnification(catastrophizing)andminimization:blowingthingsoutofproportionorinappropriatelyshrinkingsomethingtomakeitseemlessimportant
EmotionalReasoning:assumingbecausewefeelacertainway,whatwethinkmustbetrue
Should/MustThinking:Usingwordslike“should”,“must”,“oughtto”or“haveto”
Labeling:assigninglabelstoourselvesorothers
Personalization:blamingyourselfforsomethingyouweren’tentirelyresponsibleforORblamingothersandoverlookingwaysyoumayhavecontributedtotheoutcome
![Page 49: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/49.jpg)
Page49CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
AlternativeBEHAVIORS:1. WhatcouldIdointhemomentthatwouldbemorehelpful?2. What’sthebestthingtodo(forme,forothers,orforthesituation)?3. Ifmyfearedsituationhappens,howwillIcope?WhatcopingskillscanIusetohandle
myfearedsituation?WhathaveIdoneinthepastthatwassuccessful?4. AmIneedingtoworkonacceptance,lettinggoofcontrol,beingokaywithlessthan
perfect,orhavingfaithinthefutureandmyself?5. Breathe:Focusyourattentiononyourbreathing.Imagineyouhaveaballooninyour
belly,inflatingonthein-breath,deflatingontheout-breath.AlternativeFEELINGS:1. WhatmightitfeellikeifIacted/thoughtdifferently?2. WhenI’mnotfeelingthisway,doIthinkaboutthissituationdifferently?3. ArethereanystrengthsorpositivesinmeorthesituationthatImightbeignoring?4. Whatelsemightthisanxietyberelatedto?Isitreallyaboutfeeling_______?5. Tellyourself:“Thisfeelingwillpass.It’sanormalbodyreaction.”
![Page 50: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/50.jpg)
Page50CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
OtherHelpfulThoughtTips
1. Stopping.Interruptathoughtasitbegins.Useastrongimageorawordtointerruptthethought.Stronglystateit,eitherinternallyoraloud.
2. Distracting.Redirectyourmindtosomethingelseinternallyorexternally,preferablysomethingpleasantandengaging.
3. MindfulObserving.Watch,label,orlogyourthoughts.Usethelanguage“Iamthinking…”or“My
mindishavingthethoughtthat…”todistanceyourselffromthethought.
4. Understanding.Begintounderstandwherethoughtscomefrombyaskinganumberofquestions,including:Whatisthepurposeofthisthought?Doesittietoaspecificschema?
5. MindfullyLettingGo.Useimageryorwordstovisualizethoughtspassingby.Goodexamplesarecloudsintheskyorleavesonastream.
6. Gratitude.Trytofocusonsomethingthatyouaregratefulforfromthepast,present,orfuture.
![Page 51: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/51.jpg)
Page51CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
PuttingitallTogether:MyPlanforManagingAnxiety/Depression
1. Myprimaryanxiety/depressivesymptomsinclude:[pg.23,24]
a. Emotional:
b. Physical:
c. Cognitive:
d. Behavioral:
2. Someofmyunhelpfulwaysofthinkingare:(e.g.,allornothingthinking,catastrophizing,etc.)[pg.34]
3. Someofmyunhelpfulbehaviorsare:(e.g.,isolating,stayinginbed)[pg.35,39,40]
4. Mysituationalandcognitivetriggersare:(e.g.,unfamiliarsituations,negativethoughts,etc.)[pg.43]
5. Themosthelpfulrelaxationtechniquesare:[pgs.8,9,16,22,33,42,57,58]6. Thebesttimeandplacetopracticerelaxationexercises:
![Page 52: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/52.jpg)
Page52CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
7. OnesleepandoneexercisetoolIplantouse:[pgs.17,19]8. TwothoughtexercisesIplantouseare:(e.g.,alternativeresponses(whatspecific
questionsfrompage47),self-affirmations)[27,44,47,48,50]
9. MYGOALS:Name2goalsyouwouldliketoachieveoverthenextfewmonths,relatedtodepression/anxietyandself-care.Think:specific,achievable,andmeasurable.a. Name2goalsyouwouldliketoachieverelatedtoANXIETY/DEPRESSION(e.g.,
Thinkingaboutthestrategiesyoufindmosthelpful,whatwouldyouliketotry,howoften,when,etc.?)
i. ______________________________________________________________________
ii. ______________________________________________________________________
b. Name2goalsyouwouldliketoachieverelatedtoSELF-CARE:(Whatwillyourself-carelooklikeoverthenextfewmonths?Thesecouldbegoalsrelatedtonutrition,exercise,sleep,schoolwork,leisureactivities,etc.)[pg.17,19,20,55,56]
i. _______________________________________________________________________
ii. ________________________________________________________________________
10. Reminderaboutplanandgoals:
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
![Page 53: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/53.jpg)
Page53CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
APPENDIX
![Page 54: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/54.jpg)
Page54CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
OnlineResources
MayoClinicStressReductionWebsitehttp://www.mayoclinic.com/health/mindfulness-exercises/MY02124MeditationOasiswww.meditationoasis.comMindfulwww.mindful.orgMindfulnessResearchGuidehttp://www.mindfulexperience.org/UCLAMindfulAwarenessResearchCenter-GuidedMedicationshttp://marc.ucla.edu/body.cfm?id=22
AppsforyourSmartphone,Tablet,orComputerACTCoachBreathe2relaxBreathingtechniquesbyHemalayaaCBTi-CoachMindfulnessCoachMindshiftT2MoodTrackerTakeabreak!
![Page 55: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/55.jpg)
Page55CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
HelpfulBehavioralTipsThefollowinglistsofideasaremeanttogetyouthinkingaboutpossibilitiesforhelpfulbehaviors.Theactivitiesdonothavetobehugecommitments;focusonsmallbabysteps.Chooseactivitiesthataredo-ableforyouwhenyouarefeelingdown.Themoresuccessyouhaveindoingthelittlethings,themorelikelyyouwillbemotivatedtotrymorethings.IdeasforSocializing
� Watchamoviewithafriend � Gotoagymclass,danceclass,martialartsclass,etc.
� GotoanintramuralorCPgame � GoeatfreesamplesatFarmer’sMarket
� Gotothelibrary,UU,ordormloungetostudy
� Plantoeatamealwitharoommate/friend
� _____________________________ � _____________________________
IdeasforPleasantActivities
� Playwithapet � Color/Paint/Draw/Sculpt
� Goshoppingorwindowshopping � Writeapoem,music,play,story
� Fix/tinkerwithsomething � Readforfun
� Listentomusic � Watchthesunset/riseatthebeach
� ______________________________ � _______________________________
IdeasforMasteryActivities
� Washadishortwo(eveniftheyaren’tyours)
� Readachapterorapageofyourhomeworkassignment
� Dolaundry � Takeoutthetrash
� Returnaphonecall � Payabill
� Writethatemailtoyourprofessor
� _____________________________
![Page 56: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/56.jpg)
Page56CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
OtherHelpfulBehavioralTipsforManagingDepression
1. Getsunlight:Aimfor5to15minutesofsunlightaday.Sunlightincreasesthebrain’sreleaseofserotonin,whichisassociatedwithboostingmood.
2. Getamassage:Massageboostsserotoninanddecreasesstresshormones.Trygivingyourselfamassagebylyingonorleaningagainstatennisballorrollingitagainstyourmuscles.
3. PracticeYoga:Yogaworkstoimprovemoodandhasbenefitssimilartothatofexerciseandrelaxationtechniques.
Yogaposesthatincorporatebackbendsandopeningthechesthelptoincreasepositiveemotions.
4. Standupstraight:Yourbodytellsyourbrainhowtofeel.Standupstraightandopenyourchesttofeelmoreconfident.
5. Smile(evenifyou’refaking):Whenyousmile,youaremorelikelytoperceivepositiveemotionsinotherpeople,whichcanpositivelyimpactyourmood.
Smilingwillleadyourbraintobelievethatyouarehappy.
6. Laugh(evenifyou’refaking):Yourbraindoesnotdistinguish
betweenrealandfakelaughter.Ifyourbraingetssignalsfromyourbodythatyoushouldfeelhappy,
thenitismorelikelytofeelhappy.7. DoProgressiveMuscle
Relaxation:Flexatightmuscleforafewsecondsandrelease.Payparticularattentiontoyourfacialmusclesasthosehavethelargesteffectonemotion.
8. Create/listentomusic:Musiccanhelpregulateyouremotions.Itcanbesoothingandhelpyoufeelcalmand/oritcanbeenergizingandpumpyouup.
9. Dance:Dancingcombinesmusicandphysicalactivitysoitisadoublewhammy.
10. Journal:Labelingyouremotionsandwritingyourstorycanbecatharticandhelpyouorganizeyourthoughts.
AdaptedfromAlexKorb’s“TheUpwardSpiral”
![Page 57: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/57.jpg)
Page57CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
GroundingExercisesWhenpeoplebecomeoverwhelmedwithdistressingthoughtsorfeelings,includingintenseanxiety,activitiesthatkeepyourmindandbodyconnected(called“grounding”)canbehelpfulinregainingasenseofstabilityandmentalfocus.Thefollowingareanumberofgroundingexercisestochoosefromtohelpfirmlyanchoryouinthepresentmomentandprovideyouwithspacetochoosewheretofocusyourenergy.Youmayneedtotrymultipledifferentexercisestofindoneortwothatworkbestforyou.1. Remindyourselfofwhoyouarenow.Stateyourname,ageandwhereyouareright
now.
2. Taketenslowdeepbreaths.Focusyourattentiononeachbreathonthewayinandonthewayout.Saythenumberofthebreathtoyourselfasyouexhale.
3. Splashwateronyourfaceorplaceacoolwetclothonyourface.
4. Paypurposefulattentionasyouholdacold(non-alcoholic)beverageinyourhands.Feelthecoldness,andthewetnessontheoutside.Notethetasteasyoudrink.Youcanalsodothisexercisewithawarmbeverage.
5. Finda“groundingobject”tohold,lookat,listento,and/orsmell.Thiscouldbeasoftobjectsuchasapilloworstuffedanimal,asmoothstoneyoufoundonthebeach,apictureofabeautifulsceneorlovedone,and/oranyotherobjectthatrepresentssafetyorcomfort.
6. Listentomusic.Paycloseattentionandlistenforsomethingnewordifferent.
7. Ifyouwakeupsuddenlyduringthenightandfeeldisorientedordistressed,remindyourselfwhoyouareandwhereyouare.Lookaroundtheroomandnoticefamiliarobjectsandnamethem.Feelthebedyouarelyingon,thesoftnessofthesheetsorblankets,thewarmthorcoldnessoftheair,andnoticeanysoundsyouhear.Remindyourselfthatyouaresafe.
8. Feeltheclothesonyourbody,whetheryourarmsandlegsarecoveredornot,andthesensationofyourclothesasyoumoveinthem.
9. Whilesitting,feelthechairunderyouandtheweightofyourbodyandlegspressingdownonit.
10. Ifyouarelyingdown,feelthecontactbetweenyourhead,yourbodyandyourlegs,astheytouchthesurfaceyouarelyingon.Startingfromyourhead,noticehoweachpartfeels,allthewaydowntoyourfeet,onthesoftorhardsurface.
![Page 58: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/58.jpg)
Page58CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
11. Stop,look,andlisten.Noticeandnamewhatyoucanseeandhearnearbyandinthedistance.
12. Lookaroundyou,noticewhatisfrontofyouandtoeachside,namefirstlargeobjectsandthensmallerones.
13. Getup,walkaround,takeyourtimetonoticeeachstepasyoutakeonethenanother.
14. Ifyoucan,stepoutside,noticethetemperature,thesoundsaroundyou,thegroundunderyourfeet,thesmellintheair,etc.
15. “54321”GroundingExercise:o Name5thingsyoucanseeintheroomwithyou.o Name4thingsyoucanfeel(tactile;e.g.“chaironmyback”or“feetonfloor”)o Name3thingsyoucanhearrightnowo Name2thingsyoucansmellrightnowo Name1goodthingaboutyourself
16. Writeand/orsaygroundingstatementso Thissituationwon’tlastforevero Thistooshallpass.o Icanridethisoutandnotletitgetmedown.o Myanxiety/fear/sadnesswon’tkillme;itjustdoesn’tfeelgoodrightnow.o Thesearejustmyfeelingsandeventuallythey’llgoaway.
Adaptedfrom:http://www.livingwell.org.au/well-being/grounding-exercises/
![Page 59: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/59.jpg)
Page59CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
Physical(Whenanxious,whatphysicalsensationsdidyouexperience?Whatdidyounoticeinyourbody?)
Cognitive(Whatwentthroughyourmindwhenyoufeltanxious?Whatdidthatsayormeanaboutyouorthesituation?)
Behavioral(Whatwasyourfirstinstinctand/orautomaticresponse?Whatdidyoudoand/oravoiddoingatthetime?)
Emotional(Whatemotionscameupforyouwhenyoufeltanxious?)
CrossSectionalFormulation
Situation(When?Where?What?Withwhom?Whatdidyoufeelanxiousabout?)
![Page 60: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/60.jpg)
Page60CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
Physical(Whenanxious,whatphysicalsensationsdidyouexperience?Whatdidyounoticeinyourbody?)
Cognitive(Whatwentthroughyourmindwhenyoufeltanxious?Whatdidthatsayormeanaboutyouorthesituation?)
Behavioral(Whatwasyourfirstinstinctand/orautomaticresponse?Whatdidyoudoand/oravoiddoingatthetime?)
Emotional(Whatemotionscameupforyouwhenyoufeltanxious?)
CrossSectionalFormulation
Situation(When?Where?What?Withwhom?Whatdidyoufeelanxiousabout?)
![Page 61: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/61.jpg)
Page61CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
Physical(Whenanxious,whatphysicalsensationsdidyouexperience?Whatdidyounoticeinyourbody?)
Cognitive(Whatwentthroughyourmindwhenyoufeltanxious?Whatdidthatsayormeanaboutyouorthesituation?)
Behavioral(Whatwasyourfirstinstinctand/orautomaticresponse?Whatdidyoudoand/oravoiddoingatthetime?)
Emotional(Whatemotionscameupforyouwhenyoufeltanxious?)
CrossSectionalFormulation Situation(When?Where?What?Withwhom?Whatdidyoufeelanxiousabout?)
![Page 62: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/62.jpg)
Page62CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
AlternativeResponseWorksheetSituation(When?Where?What?Withwhom?Whatdidyoufeelanxious/depressedabout?)AlternativeThoughtsandImages:(Arethesethoughtshelpful?Aretheanxious/depressedthoughts100%true/accurate,100%ofthetime?Whatareotherwaysoflookingatthis?Whatisthebiggerpicture?)
AlternativeBehaviors:(Whatcouldyoudothatwouldbemorehelpfulforyou,others,&/orthesituation?Whatarecopingstrategiesthatmightbehelpful?)CopingStrategiesICanUse:
q Deepbreathingq Distractmyselfq Seeksupportfroma
friend/familymember
q Doapleasurableactivity
q Usealternativeresponseworksheet
AlternativeFeelings:(Whatarefeelingsthataremorehelpful?Whatifyouactedandthoughtdifferentlyaboutthesituation?Howmightthesechangeshelpyoufeeldifferently?)
OriginalOutcome:(Whatwastheoriginaloutcome?)
DesiredOutcome:(Usingthesenewalternatives,whatwouldyouliketheoutcometobeinthefuture?)
![Page 63: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/63.jpg)
Page63CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
AlternativeResponseWorksheetSituation(When?Where?What?Withwhom?Whatdidyoufeelanxious/depressedabout?)AlternativeThoughtsandImages:(Arethesethoughtshelpful?Aretheanxious/depressedthoughts100%true/accurate,100%ofthetime?Whatareotherwaysoflookingatthis?Whatisthebiggerpicture?)
AlternativeBehaviors:(Whatcouldyoudothatwouldbemorehelpfulforyou,others,&/orthesituation?Whatarecopingstrategiesthatmightbehelpful?)CopingStrategiesICanUse:
q Deepbreathingq Distractmyselfq Seeksupportfroma
friend/familymember
q Doapleasurableactivity
q Usealternativeresponseworksheet
AlternativeFeelings:(Whatarefeelingsthataremorehelpful?Whatifyouactedandthoughtdifferentlyaboutthesituation?Howmightthesechangeshelpyoufeeldifferently?)
OriginalOutcome:(Whatwastheoriginaloutcome?)
DesiredOutcome:(Usingthesenewalternatives,whatwouldyouliketheoutcometobeinthefuture?)
![Page 64: Anxiety & Depression Student Workbook · 2020-04-21 · Page 3 CAPS Getting Unstuck Workbook (479) 575-5276 (24/7) Health.uark.edu Welcome! Welcome to Anxiety and Depression Reduction](https://reader033.vdocuments.site/reader033/viewer/2022060509/5f2556919914ed15c2622266/html5/thumbnails/64.jpg)
Page64CAPS
AnxietyToolboxWorkbook(479)575-5276(24/7) Health.uark.edu
AlternativeResponseWorksheetSituation(When?Where?What?Withwhom?Whatdidyoufeelanxious/depressedabout?)AlternativeThoughtsandImages:(Arethesethoughtshelpful?Aretheanxious/depressedthoughts100%true/accurate,100%ofthetime?Whatareotherwaysoflookingatthis?Whatisthebiggerpicture?)
AlternativeBehaviors:(Whatcouldyoudothatwouldbemorehelpfulforyou,others,&/orthesituation?Whatarecopingstrategiesthatmightbehelpful?)CopingStrategiesICanUse:
q Deepbreathingq Distractmyselfq Seeksupportfroma
friend/familymember
q Doapleasurableactivity
q Usealternativeresponseworksheet
AlternativeFeelings:(Whatarefeelingsthataremorehelpful?Whatifyouactedandthoughtdifferentlyaboutthesituation?Howmightthesechangeshelpyoufeeldifferently?)
OriginalOutcome:(Whatwastheoriginaloutcome?)
DesiredOutcome:(Usingthesenewalternatives,whatwouldyouliketheoutcometobeinthefuture?)