keith chadwick - livingcbt.com · watched tv 7 pm 8 pm 9 pm 10 pm 11 pm 12 pm took dog for short...

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Boosting Your Mood Through Activity

Keith Chadwick

http://www.livingcbt.com/

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Information - Depression or low mood often leads to feelings of:

• reduced motivation

• reduced energy levels

• poor concentration

• memory problems

• focus on negative things in our life.

In order to begin counteracting these patterns of negativity it can help to begin applying more structure to your day:

To encourage yourself to become more aware of what you are doing and what you can do

To encourage you to pay more attention to your achievements (even small tasks like getting out of bed and washed, taking the garbage out etcetera are achievements when you are feeling depressed)

To encourage you to explore reconnecting with the things which used to bring you pleasure and enjoyment before you became depressed

To encourage you to reconnect with nature and take care of yourself in terms of exercise, eating habits and relaxation.


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Discovery Technique - Activity Schedule

The task is to begin to complete an Activity Schedule page each day to help you develop some structure to your day to day life.

Think of how you can plan your day to include some relaxation (even a short 5 minutes practicing a relaxation technique), some exercise (for example going for a short walk/walking up and down stairs – if physically able etc,) and some small things you would like to achieve each day.

This can also help you to manage and plan your mealtimes and develop routines for regular exercise.

There is space each day to list regular periods of gentle exercise and relaxation along with a few small tasks and steps towards rebuilding your social activity.

Start making some small steps towards reconnecting with friends and/or family, engaging in social activities that you used to enjoy before you became depressed. Always aim to undertake tasks you feel you have the highest level of confidence to achieve – so for example –

1. Meeting up with a friend for coffee – confidence level to undertake this task today is 3 out of 10

2. Going for a walk with partner around the block for 5 minutes – confidence level to undertake this task today is 7 out of 10

You might choose Task #2 where you have a higher confidence level.

Remember not to `overload’ your day with too many tasks – and that you can always carry over anything you have not managed to achieve until the following day or week.


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Here is an example:

DAY OF WEEK……Monday……………………….

7 AM 8 AM 9 AM 10 AM 11 AM 12 AM

Woke up

Washed and

dressed.

Took dog for

short walk

around the block.

Had breakfast.

Watered

houseplants.

Tidied up and

put dishes away.

Had a coffee.

Listened to radio

talk show.

Walked to local

shop for some

groceries.

Had lunch.

1 PM 2 PM 3 PM 4 PM 5 PM 6 PM

Practiced

relaxation

technique.

Emailed Father.

Paid bill online.

Prepared meal for

later.

Tidied bedroom.

Went for walk to

local park with

dog.

Tidied kitchen. Prepared meal for

wife.

Had meal.

Watched TV

7 PM 8 PM 9 PM 10 PM 11 PM 12 PM

Took dog for

short walk

Phoned friend

Watched TV

Watched TV Went to bed.

Started to try to

read novel.

Went to sleep. Sleeping.

List Small Tasks to Do Today/ Phone calls to make/ Emails to send etcetera

List Small Steps towards increasing Social Activity (for example phone a friend, meet for a coffee etcetera.)

List some regular exercise/relaxation activities (for example walk around the block, appreciate nature...)

Email Father

Go to shops

Walk dog

Phone Friend

Phone friend Walking dog

Walk around block

Relaxation exercise

TIP: Be curious about any specific activities and how this impacts negatively or positively on your mood.


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Here is a blank copy for you to use:

DAY OF THE WEEK …………………….

7 AM 8 AM 9 AM 10 AM 11 AM 12 AM

1 PM 2 PM 3 PM 4 PM 5 PM 6 PM

7 PM 8 PM 9 PM 10 PM 11 PM 12 PM

List Small Tasks to Do Today/ Phone calls to make/ Emails to send etcetera

List Small Steps towards increasing Social Activity (for example phone a friend, meet for a coffee etcetera.)

List some regular exercise/relaxation activities (for example walk around the block, appreciate nature...)

TIP: Be curious about any specific activities and how this impacts negatively or positively on your mood.


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Discovery Exercise - Reconnect to Pleasurable Activities

Experiencing depression can lead to a reduction in engaging in enjoyable or pleasurable activities

– you may reduce or stop contact with friends or family. Turn down invitations for enjoyment or fun

because you `do not feel like it’, or retreat within yourself as the effort of doing things feels `too

much’.

Without realising it this process whilst a natural result of experiencing depression may be

reinforcing and maintaining the depression!

Some useful questions to ask yourself:

`Before you began to feel depressed what sort of things did you used to do that you enjoyed?’

`When you were enjoying life more what did you do that was fun or interesting in your spare or

free time?’

Here is an example:

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I used to enjoy going out for a meal occasionally to try different foods 2 I enjoyed going for a walk in the country or to the park

3 I liked walking the dog

4 Meeting up with friends for coffee

5 Going to the gym with my friend

Now you can make a list of these things:

1

2

3

4

5


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..... and then ask yourself:

`Looking at your list what things could you start doing again? What could you experiment with that

might be enjoyable even if you don’t initially feel like doing it?’

Encourage yourself to consider the following idea:

if we wait until we feel more happy/confident etc. before doing something we could wait

sometime – if we do something even if we do not feel like doing it our feelings might “catch

up” with us!

Confidence usually comes from a mixture of trying something (experimenting – having a go!),

practicing it until we get the hang of it, so repeating behaviour to make it more of a habit where we

don’t then have to think too much about it – and starting off with something we feel we have a

reasonable level of success in trying – so if your confidence level is low for one task but higher for

another then go with the task where it is higher!

Here is an example:

# I could do one of the following in the next 7 days:

My confidence level for doing this item is currently (0-10)

1

I could go and play soccer with my

friends one evening

3

2

Meeting up with my best friend for a

coffee at the weekend

6

3

Going to visit my friends in another

city

2

So, in this example it would be best to start with the task of meeting up with my best friend for a

coffee – and building each step onwards from there!

Now think about your current level of confidence to have a go with something that might help you to BEGIN to

reconnect to enjoyable or pleasurable things:


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# I could do one of the following in the next 7 days:

My confidence level for doing this item is currently (0-10)

1

2

3

4

5

6


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Boosting Your Mood - Discovery Exercise/Technique - Reconnect to Nature

When depressed or feeling low in mood we may stop noticing some of the little things in life that

help us to feel human and appreciate the wonders of the natural world. You may have become

stuck in circular thinking – where most of your thoughts revolve around and around negative

themes and issues. It might be difficult to concentrate, and your memory may be less effective.

You may be drawn towards negative thoughts and negative memories.

One way to break out of this cycle is to begin to reconnect with nature and start to notice some of

the positive things around you that occur naturally.

It can also help you to feel more grounded in the present and here and now rather than swept

away by your thoughts and feelings.

The following are some suggestions to help you to reconnect to nature:

1 Stand by a window and look outside – scan the view for anything that is growing – a plant, a tree, grass, flowers in another window – take a minute to appreciate what you can see.

2 If you have a houseplant spend a minute or two looking at it – touching it and if it has a scent smelling it. Notice how it feels or smells. Decide to `check in’ with it once a day to ensure whether it requires watering or care.

3 Go for a walk around the block – just a short one to begin with. Purposely notice any trees or plants or grass that may be growing whilst on your walk. Notice the colours.

4 Go for a walk to your local park or place of natural beauty. Purposely focus your attention on what you can see, smell and feel.

5 Look up at the sky and notice any bird life. If you are somewhere where birds land to fee – spend a minute to two observing them. Notice what they do and their colours. Listen for any birdsong and allow yourself to appreciate the natural beauty of this...

6 Plan a trip into the countryside with a friend or relative – it only must be a short trip to begin with – notice the trees and any landscape you come across. Allow yourself a minute or two to appreciate the natural beauty of the landscape.

7 On a clear night – either go outside or look through your window and see if you can observe any stars for a minute or two. Just notice them and breathe in the clear air.

8 Go for a walk somewhere where there are trees you can walk up to. Tough the tree and if it has leaves feel the leaves for a minute or two. Let yourself breathe deeply and regularly and feel connected to the natural world around you.


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9 If you can visit the seaside, a lake, a canal, a pond, and a river or city centre fountain – plan a trip with a friend or relative and notice the natural rhythm of water. If you are by the sea, then smell the salty water. Allow yourself to feel the ground beneath your feet and feel connected to the natural world.

Now take a few minutes to consider what small steps you could begin to take to reconnect to

nature during the next 7 days:

1

2

3

4


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Discovery Exercise – Learning from our strengths

Think of a time when you had to draw on your personal strengths to help you tackle a

problem or manage a difficulty:

HOW DID YOU DO THAT? WHAT DID YOU DO TO HELP YOURSELF? WHAT QUALITIES OR SKILLS DID YOU FIND MOST HELPFUL? WHAT COULD YOU USE FROM THIS EXPERIENCE TO HELP YOU SUCCEED?


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# Learning from others’ experiences – Here are some examples quoted from other people about reactivating their behaviour:

1 I started to contact one of my friends on the phone just to catch up once

per week. Once I had started this it became easier to agree to meet up for

a coffee for 30 minutes and although I was feeling low on the day of

the agreed meeting I went anyway and was so glad I did – we actually

shared a laugh and I realised why she was my best friend – it made it

somewhat easier to arrange to meet up on a regular basis....

2 I managed to walk around the block once it had got dark with my

partner – I really dreaded bumping into a neighbour in case they

stopped me and asked me how I was ...when I had done this a couple of

times I felt more able to start going for slightly longer walks in the

daylight and no longer feared bumping into anyone as I was

beginning to feel a little better...

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I slowly got into the habit of planning my day as soon as I

awoke...this helped me to focus on the day and worry less about other

things...I found that if I set myself small targets – little steps each day

I could then manage these and ended up feeling like I had achieved

something ...


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Technique - Reconnecting to your humour

Loss of humour can be a symptom of depression or low mood.

Feeling like you no longer find things funny, or can have fun because of your low mood is

understandable if you are aware of the negative thoughts and images going around inside your

head, or you are feel tired and irritable from lack of refreshing sleep.

Here are some ideas to get you thinking about what action you can take to reconnect to your

sense of humour:

QUESTION YOUR ANSWER

What used to make you laugh or smile?

How can you reconnect with your own unique sense of humour?

Do you have any favourite comedy films or TV shows that you sued to enjoy watching?

Do you have any favourite books or magazines that you found humorous?

Is there someone you know who used to make you feel good about yourself, or could raise a laugh or smile in you through their sense of humour?

What small step could you take to reconnect with a partner, relative or friend?

Is there an activity which you used to enjoy you could have a go with again?


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Now look at your answers and think about what action you could take in the next week to

reconnect to your sense of humour and make a list of specific actions in the box below:


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Where to Go for Further Help:

• Contact your Doctor for more help

• Find a Private Therapist:

British Association for Behavioural & Cognitive Psychotherapies

www.babcp.com (BABCP)

British Association for Counselling and Psychotherapy

www.bacp.co.uk (BACP)

• Contact The Samaritans

Tel: 08457 90 90 90

Address: Chris, P.O. Box 9090. Stirling, FK8 2SA

Website: www.samaritans.org

Email: [email protected]

• Contact MIND Mental Health Organisation

Website: www.mind.org.uk


keith chadwick - livingcbt.com · watched tv 7 pm 8 pm 9 pm 10 pm 11 pm 12 pm took dog for short...

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