session 3 - be act · marwedel & dubicka, be active - the workbook, session 3 7 between...
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Marwedel & Dubicka, Be Active - The Workbook, Session 3 1
Session 3
What is important to you?
In this session we want to find out, what activities are
important to you. We also want to think about the different
areas of your life that these activities fall into. We know
that if you have good experiences in different areas of your
life, you are less likely to experience low mood. Doing
things that are important to you, or things that are fun,
will also help you to recover from depression.
Today we will also look at how easy it is to get active in all
these different areas, so we can plan how you can best get
going!
Think about all the
different areas of
your life: family,
friends, school,
other interests
Ok, I get it. If all my good
stuff is happening with my
friends and then I fall out
with them, it would feel
like there is nothing good
left in my life.
You’ve got it! That is why
we want to look at all the
different areas of your
life, see what is important
to you and how to find
different activities to try. Ok – let’s go!
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, what is important to you
Marwedel & Dubicka, Be Active - The Workbook, Session 3 3
Homework
Let’s look at your homework from last week.
- Did you manage to write something down in your
diary?
- Were you able to decide how much you enjoyed
each activity or how much achievement you felt?
- Were you able to think some more about your life
areas? Did you think of anything else that is
important to you?
Marwedel & Dubicka, Be Active - The Workbook, Session 3 4
What is important to me?
Let’s have another look at your life areas. What activities
would help you on the way to being the person you really
want to be? You can use the next page for ideas.
My important life areas
About me Important stuff Important
people
School/work
Health
Looking after myself
Fun things
Chores/jobs
Important things around me
Family
Friends
Other important people
Marwedel & Dubicka, Be Active - The Workbook, Session 3 5
Get
Active!
Singing
Picnic
Photography
Shopping
Dancing
Arts
and
crafts
Baking
Doing
your
nails
Exercise
Eating
healthily
Taking
a bath
Doing
make up
Hair
Time with
animals
Writing
Playing
with little
children
Reading a
book
Reading a
magazine
Cooking
#
Go for a
walk
Music
Swimming
Cycling
Skating
Games
Puzzles
Cinema
TV
Museum/
exhibition
Washing
up
Hoovering
Washing
Tidying
Learn
something new Doing
homework
Revision
Cleaning
Charity
Helping
someone
Volunteering
Religion/
Spirituality
Politics
Gifts
Bath/
Shower
Party
Help mum
Café with
friends
Youth
Club
Help
sister/brother
Theatre
group
Sleepover
Visit
someone
Invite someone
Park with
friends
Help dad
Sports
team
Out with
family
Watch film
with family
Out with
friends
Running
Being on time
Recycling
Marwedel & Dubicka, Be Active - The Workbook, Session 3 6
Finding Activities
Think about activities that you would like to try from different life
areas. Think about the things that are really important in your life.
They could be important because you enjoy them or because they
help you achieve something. Think about the person you would like
to be and the life you would really like. Which activities would help
you to get there? Give your activities a rating to show how
important they are for you.
Next week we will look at how to actually include some of these
activities into your life.
Activity Importance 0=not important
10=very important
Marwedel & Dubicka, Be Active - The Workbook, Session 3 7
Between sessions task
For your homework this week, carry on with your activity
diary. Carry on rating your activities for enjoyment and
achievement.
You are also going to start adding some new activities to
your week. Choose one small activity from your list that is
not too difficult to do. Let’s think about the next week and
plan when you can fit it in. We know that if we plan
something, there is more chance that we will achieve it.
In your diary, highlight the planned activity when it
happened. If it did not happen, cross it out. We can then
think about what happened in the next session.
Day Morning Afternoon Night
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Write down in your diary how you felt before and after
doing the planned activity. That will help us next week to
understand how helpful it was.
Marwedel & Dubicka, Be Active - The Workbook, Session 3 8
Summary of today’s session
What has been useful today?
What is the plan for this week?
To do at home this week:
• Have a read through this week’s session.
• Continue to fill in your diary – remember to
include lots of detail!
• Continue rating your activities for enjoyment
and achievement.
• Include one new planned activity into your
week.
• Rate your mood before and after the planned
activities.
How close are you to your goals today?
1.
2.
3.
Marwedel & Dubicka, Be Active - The Workbook, Session 2 10
Monday, the
0 1 2 3 4 5 6 7 8 9 10
REALLY OK REALLY
BAD GOOD
time activity Enjoyment
0-10
Achievement
0-10
Closeness
0-10
6.00
7.00
8.00
9.00
10.00
11.00
12.00
13.00
14.00
15.00
16.00
17.00
18.00
19.00
20.00
21.00
22.00
23.00
24.00
1.00
2.00
3.00 –
6.00
Marwedel & Dubicka, Be Active - The Workbook, Session 2 11
Tuesday, the
0 1 2 3 4 5 6 7 8 9 10
REALLY OK REALLY
BAD GOOD
time activity Enjoyment
0-10
Achievement
0-10
Closeness
1-10
6.00
7.00
8.00
9.00
10.00
11.00
12.00
13.00
14.00
15.00
16.00
17.00
18.00
19.00
20.00
21.00
22.00
23.00
24.00
1.00
2.00
3.00 –
6.00
Marwedel & Dubicka, Be Active - The Workbook, Session 2 12
Wednesday, the
0 1 2 3 4 5 6 7 8 9 10
REALLY OK REALLY
BAD GOOD
time activity Enjoyment
0-10
Achievement
0-10
Closeness
1-10
6.00
7.00
8.00
9.00
10.00
11.00
12.00
13.00
14.00
15.00
16.00
17.00
18.00
19.00
20.00
21.00
22.00
23.00
24.00
1.00
2.00
3.00 –
6.00
Marwedel & Dubicka, Be Active - The Workbook, Session 2 13
Thursday, the
0 1 2 3 4 5 6 7 8 9 10
REALLY OK REALLY
BAD GOOD
time activity Enjoyment
0-10
Achievement
0-10
Closeness
1-10
6.00
7.00
8.00
9.00
10.00
11.00
12.00
13.00
14.00
15.00
16.00
17.00
18.00
19.00
20.00
21.00
22.00
23.00
24.00
1.00
2.00
3.00 –
6.00
Marwedel & Dubicka, Be Active - The Workbook, Session 2 14
Friday, the
0 1 2 3 4 5 6 7 8 9 10
REALLY OK REALLY
BAD GOOD
time activity Enjoyment
0-10
Achievement
0-10
Closeness
1-10
6.00
7.00
8.00
9.00
10.00
11.00
12.00
13.00
14.00
15.00
16.00
17.00
18.00
19.00
20.00
21.00
22.00
23.00
24.00
1.00
2.00
3.00 –
6.00
Marwedel & Dubicka, Be Active - The Workbook, Session 2 15
Saturday, the
0 1 2 3 4 5 6 7 8 9 10
REALLY OK REALLY
BAD GOOD
time activity Enjoyment
0-10
Achievement
0-10
Closeness
1-10
6.00
7.00
8.00
9.00
10.00
11.00
12.00
13.00
14.00
15.00
16.00
17.00
18.00
19.00
20.00
21.00
22.00
23.00
24.00
1.00
2.00
3.00 –
6.00
Marwedel & Dubicka, Be Active - The Workbook, Session 2 16
Sunday, the
0 1 2 3 4 5 6 7 8 9 10
REALLY OK REALLY
BAD GOOD
time activity Enjoyment
0-10
Achievement
0-10
Closeness
1-10
6.00
7.00
8.00
9.00
10.00
11.00
12.00
13.00
14.00
15.00
16.00
17.00
18.00
19.00
20.00
21.00
22.00
23.00
24.00
1.00
2.00
3.00 –
6.00