Thursday, February 1, Stephanie Waechter, Ph.D., C.Psych., Psychologist Eleanor Donegan, Ph.D., C.Psych., Psychologist (Supervised Practice)
|
|
- Owen Harrington
- 5 years ago
- Views:
Transcription
1 Thursday, February 1, 2018 Stephanie Waechter, Ph.D., C.Psych., Psychologist Eleanor Donegan, Ph.D., C.Psych., Psychologist (Supervised Practice)
2 Outline o What is procrastination? o Why do we procrastinate? o Tips for changing these habits
3 Activity* o On your handout, write down: 1. Something you procrastinate on that you want to start working on today. 2. What kinds of activities/behaviours do you do when you re procrastinating? (these are your red flags to know that you re procrastinating!)
4 What is Procrastination? o Have you ever experienced any of the following? o A stack of unpaid bills o A partially completed income tax form due last April o A missed deadline for an assignment you had plenty of time to work on o Missing a deadline because you chose to prioritize less important (but also less unpleasant) tasks o These are all common examples of procrastination!
5 Procrastination: The Tomorrow Outlook o Making a decision to delay or not complete a task or goal, and instead doing something of lesser importance, despite negative consequences o Comes from the Latin pro, meaning forward and crastinate, meaning tomorrow
6 Procrastination has a long history o King Hammurabi ( BCE) o Added an anti-procrastination measure to his 283 laws by setting a deadline for making complaints
7 Procrastination has a long history o Ancient Egyptians: had two hieroglyphs describing procrastination o Useful procrastination E.g., delaying to avoid impulsive decisions o Harmful procrastination E.g., putting off tilling the fields to coincide with the natural cycle of the Nile river
8 and some famous experts! o The Dalai Lama (1935-) o Only in the face of difficult challenge or an urgent deadline would I study and work o Leonardo da Vinci ( ) o Many unfinished inventions and works of art o Victor Hugo ( ) o Tended to put off writing in favour of socializing o And many others Bill Clinton, Margaret Atwood, Frank Lloyd Wright
9 Who procrastinates? o Everyone! Can occur at any age, stage in life, occupation o 90% of population reports at least one area where they feel stumped by procrastination o 60% of college students report that procrastination causes serious delays in academic work o 20% of people experience invasive, handicapping and chronic procrastination (Ellis & Knaus, 1979; Harriot & Ferrari, 1996)
10 What are the costs of procrastination for you?* o Occupational/Academic o Financial o Social o Emotional o Health *Write on your handout: 1. What costs/negative outcomes have you experienced? 2. What are the benefits of getting your tasks done?
11 A word about terminology o What are some common words we hear to describe people who procrastinate? Lazy
12 A word about terminology Why are labels like lazy not helpful? o Focus on blame o We tend to become defensive and less likely to think clearly about the problem o Leads to negative emotions and self-criticism o Rarely results in change o Can even lead to more procrastination
13 So why do we procrastinate? o Complex problem o Often involves entrenched (habitual) patterns in thinking, emotions and behaviour o Leads to difficulties in self-regulation
14 So why do we procrastinate? o Can occur for many reasons o Fear of physical discomfort o This will feel so uncomfortable or be so tiring that I can t do it right now. o Self-doubt o I don t have the skills to do this well, others could do it better. o Fear of failure/negative evaluation o If I can t do it well, I will have failed at the task. I ll be seen as incompetent. o Perfectionism o Making even one mistake on this task would mean I have failed at it. There s no point in trying. o Anxiety or depression o I m so anxious or down right now. I ll feel better tomorrow so I may as well put it off until then.
15 Summary so far To reduce procrastination on a task, we ll need to: 1. Increase how rewarding the task is in the short-term 2. Reduce the distress/discomfort associated with the task 3. Practice tolerating remaining discomfort while we get started 4. Assume that we ll feel more motivated after we ve started to take action rather than before
16 Model of Procrastination Triggers Thoughts Emotions Upcoming task I m too tired now I can t do this I won t do this well Dread/Frustration/Anxiety Short term: Relief/ Feel productive/ Have fun Positive Consequences Behaviours Watch TV/Do laundry/make a snack Negative Consequences Longer term: More anxiety or stress/feeling embarrassed or discouraged Procrastination Maintained
17 Strategies: How to move beyond My dog ate my homework! o Behavioural strategies o Cognitive strategies
18 1. Knowing what you need to do* o Start with a To Do list o Next, prioritize the tasks Priority Tasks This Week Call family member 4 Pay electricity bill 1 Tidy home for guests 3 Get more exercise 2
19 1. Knowing what you need to do* o Break tasks down into small, more manageable steps o The steps can be as small as necessary to help you feel less overwhelmed! Priority Tasks This Week 1. Pay electricity bill Find bill Go to ATM and pay bill 2. Get more exercise Find running shoes Get changed Start with 20-minute walk around block Must be checked and updated regularly!
20 2. Knowing how to do it o Worst-First o Finish the worst task first, get it done with, other tasks will seem easy after that o Using Momentum o Start with a task that energizes you, then start a more difficult task right away o Just 5-Minutes o Plan to spend 5 minutes on the task, then reassess whether you can do another 5 or even 10 minutes
21 2. Knowing how to do it o Set Time Goals (rather than task goals) o Just work on a task for a specific amount of time, rather than trying to complete a particular task o Prime Time o Choose to work on the tough tasks, at the time of day when you know you ll be at your best o Prime Place o Choose the environment that works best for you o E.g., Does clutter distract you? Clean up the night before.
22 2. Knowing how to do it o Breaking down tasks into manageable chunks o
23 2. Knowing how to do it o Enhance Rewards o Plan rewards during/after the task o Pairing pleasant experiences with unpleasant ones can help motivate us! o Short, rewarding activities or experiences for after the task is done o Reduce Distress o What strategies help reduce your distress? o Exercise o Calming routines (e.g., bath or shower, favourite place) o Relaxation exercises (e.g., deep breathing techniques, yoga, progressive muscle relaxation, mindful meditation)
24 2. Planning when to do it o Behaviour change is more likely to occur if it is planned (and committed to) in advance! o Tell others your when/where you ll start the task o Schedule in agenda/on phone o Set an alarm as a reminder! o Leave back-up reminders where they re clearly visible
25 Model of Procrastination Triggers Thoughts Emotions Behaviours Positive Consequences Negative Consequences Procrastination Maintained
26 Cognitive Strategies Tackling Unhelpful Thoughts o Thoughts about a task (or about ourselves) can decrease motivation and get in the way of action owe need to challenge these unhelpful thoughts! owe need to start replacing them with more helpful thoughts that promote action!
27 1. Identify your unhelpful thoughts* o I m tired right now. I m better off doing it after I ve rested o I can t do a good job if I don t feel inspired. It s better to wait until I do o I m more likely to get it done if I leave it until the last minute o I don t have to start it now I have lots of time! o I should be able to enjoy the fun now and can do the work later o There is no point in starting unless everything is perfectly set up Adapted from Saulsman & Nathan (2008) Centre for Clinical Interventions.
28 2. Challenge your unhelpful thoughts o Use your experience o What does your past experience tell you? o Use your best friend o What would you say to someone else if they were in this situation and had that thought? o Imagine how you ll feel o If you do make a start now, how will you feel or what will happen? o How will you feel if you don t make a start now?
29 3. Develop more helpful thoughts o I m tired right now. I m better off doing it after I ve rested o I don t actually need to be fully rested to get started on most tasks. I know it will feel great to finally get part of it done! o I can t do a good job if I don t feel inspired. It s better to wait until I do o I don t actually know if I ll feel more inspired later. In fact, I might feel more inspired once I really look at the task and start working through it. Adapted from Saulsman & Nathan (2008) Centre for Clinical Interventions.
30 3. Develop more helpful thoughts o I m more likely to get it done if I leave it until the last minute o This leaves too much up to chance - something unexpected could come up that means I run out of time. o I don t have to start it now I have lots of time! o Things can take longer than expected why take the chance of running out of time? Adapted from Saulsman & Nathan (2008) Centre for Clinical Interventions.
31 3. Develop more helpful thoughts o I should be able to enjoy the fun now and can do the work later o Fun activities often feel a lot more enjoyable if you engage in them after having completed a tough task (the reward is even more rewarding) o There is no point in starting unless everything is perfectly set up o Things really don t need to be perfectly set up to get started on most tasks. You can always get other things you ll need as the need arises later. Adapted from Saulsman & Nathan (2008) Centre for Clinical Interventions.
32 Now Putting it all into Action! 1. Break it down! 2. Maximize the rewards (during and after task is done) 3. Minimize distress AND/OR practice tolerating distress 4. Try a behavioural strategy: -Break it Down (To do list) -Worst First -Use Momentum -Just 5 Minutes -Set Time Goals -Prime Time/Prime Place 5. Identify unhelpful thoughts that are maintaining your procrastination 6. Challenge unhelpful thinking! 7. Ready, set, START!
33 A Final Tip: Monitor Your Progress Before Task (Writing a paper) After Task Task Time & Date Distress Before (0-10) Planned Strategies What I did Distress After (0-10) Next Steps Step 1: Gather sources for paper Thursday, February 1 at 8 PM 7 Set Time Goal (30 minutes) Best Place Unhelpful thoughts: I don t know if I ll be able to do this What I learned: More helpful thoughts: I definitely won t if I don t try. Sometimes I ve started tasks and they ve turned out better than I expected. Maybe this will too.
34 A Final Tip: Monitor Your Progress Before Task (Writing a paper) After Task Task Time & Date Distress Before (0-10) Planned Strategies What I did Distress After (0-10) Next Steps Step 1: Gather sources for paper Thursday, February 1 at 8 PM 7 Set Time Goal (30 minutes) Best Place Gathered 5 new sources 3 Write a 1-page outline Unhelpful thoughts: I don t know if I ll be able to do this More helpful thoughts: I definitely won t if I don t try. Sometimes I ve started tasks and they ve turned out better than I expected. Maybe this will too. What I learned: I felt more confident after I started and even felt more hopeful that I could do a good job. Setting a short time goal felt more manageable
35 CONTACT Eleanor Donegan at Stephanie Waechter at
The dog ate my homework: BETTER SOLUTIONS TO PROCRASTINATION
The dog ate my homework: BETTER SOLUTIONS TO PROCRASTINATION Saturday, February 13, 2016 Eleanor Donegan, Ph.D., Postdoctoral Fellow Gillian Alcolado, Ph.D., Postdoctoral Fellow THE DOG ATE MY HOMEWORK:
More informationWorksheet # 1 Why We Procrastinate
Worksheet # 1 Why We Procrastinate Directions. Take your best guess and rank the following reasons for why we procrastinate from 1 to 5 starting with 1 being the biggest reason we procrastinate and 5 being
More informationHow to Just DO IT! Overcome Procrastination. Helping yourself to... Josie Bannon and Sarah Lane (Psychological Wellbeing Practitioners)
How to Just DO IT! Josie Bannon and Sarah Lane (Psychological Wellbeing Practitioners) Helping yourself to... Overcome Procrastination 2 It can be hard to ask for help with procrastination, particularly
More informationProcrastination: The art of postponing
Procrastination: The art of postponing The Academic Support Centre Student Health 16 th October 2017 What is procrastination? Today: Why me? Mapping the problem. What can I do about it? Concrete strategies
More informationORIENTATION SAN FRANCISCO STOP SMOKING PROGRAM
ORIENTATION SAN FRANCISCO STOP SMOKING PROGRAM PURPOSE To introduce the program, tell the participants what to expect, and set an overall positive tone for the series. AGENDA Item Time 0.1 Acknowledgement
More informationI ll Do it Tomorrow. READTHEORY Name Date
READTHEORY Name Date I ll Do it Tomorrow It is Saturday afternoon. You have a big science project that is due on Monday. Your teacher told you about it weeks ago, but you saw no reason to get started right
More informationWe teach the tools that are indispensable to learning
We teach the tools that are indispensable to learning We teach the tools that are indispensable to learning Some people who put things off have what seems like an internal, almost knee-jerk resistance
More informationAUB Counseling Center. Ola Ataya-Psychologist-AUB Counseling Center
AUB 1 Why is it important to manage our time effectively? What is meant by time management? How to manage our time effectively & overcome procrastination?(to be continued in the next presentation) 2 Developing
More informationCoach on Call. Please give me a call if you have more questions about this or other topics.
Coach on Call It was great to talk with you. Thank you for your interest in. I hope you find this tip sheet helpful. Please give me a call if you have more questions about this or other topics. As your
More informationThe University of Manchester Library. My Learning Essentials. Now or never? Understanding the procrastination cycle CHEAT SHEET.
The University of Manchester Library My Learning Essentials Now or never? Understanding the procrastination cycle CHEAT SHEET @mlemanchester https://www.escholar.manchester.ac.uk/learning-objects/mle/counselling/
More informationYour Guide to a Smoke Free Future
Your Guide to a Smoke Free Future If you smoke, or if you have quit within the past 2 months, then ask for our detailed handout which provides information on how to begin and maintain a smoke-free lifestyle.
More informationSection 4 - Dealing with Anxious Thinking
Section 4 - Dealing with Anxious Thinking How do we challenge our unhelpful thoughts? Anxiety may decrease if we closely examine how realistic and true our unhelpful/negative thoughts are. We may find
More informationThis is a large part of coaching presence as it helps create a special and strong bond between coach and client.
Page 1 Confidence People have presence when their outer behavior and appearance conveys confidence and authenticity and is in sync with their intent. It is about being comfortable and confident with who
More informationProblem Situation Form for Parents
Problem Situation Form for Parents Please complete a form for each situation you notice causes your child social anxiety. 1. WHAT WAS THE SITUATION? Please describe what happened. Provide enough information
More informationChoosing Life: Empowerment, Action, Results! CLEAR Menu Sessions. Substance Use Risk 2: What Are My External Drug and Alcohol Triggers?
Choosing Life: Empowerment, Action, Results! CLEAR Menu Sessions Substance Use Risk 2: What Are My External Drug and Alcohol Triggers? This page intentionally left blank. What Are My External Drug and
More informationHealthy Coping. Learning You Have Diabetes. Stress. Type of Stress
Healthy Coping Learning You Have Diabetes Learning you have diabetes changes your life forever. You may feel scared, shocked, angry or overwhelmed. You may not want to believe it. These are normal reactions.
More informationManagement Growth Strategies
Management Growth Strategies Overcoming Procrastination Introduction The only difference between those who have failed and those who have succeeded lies in the difference of their habits. Good habits are
More informationDr Anita Rose Director of Clinical Service: Consultant in Neuropsychology & Rehabilitation
Dr Anita Rose Director of Clinical Service: Consultant in Neuropsychology & Rehabilitation Hope this finishes soon as I am hungry Did I lock my car when I left it in the car park? Will today finish in
More informationHow To Get Mentally Fit & Motivated
How To Get Mentally Fit & Motivated Disclaimer: Note as always when dealing with health-related issues, seek the advice of your healthcare provider or family doctor for your own individual needs. This
More information5 Minute Strategies to Support Healthy Treatment and Recovery
HPW-000030 TAKE FIVE 5 Minute Strategies to Support Healthy Treatment and Recovery Below you will find quick strategies, each related to one of 15 different moods commonly experienced by people coping
More informationPhysical Activity. Image 1
Physical Activity Acknowledgements: This protocol and associated curriculum materials were developed with support by Grant Numbers P60 MD000538 (NIH National Institute for Minority Health and Health Disparities),
More informationGet ready for some fun. We re glad you re here!
Get ready for some fun We re glad you re here! Your moderator Randy Querin Sr. Communication Specialist PeaceHealth Getting to know you Polls Sound quality = everyone muted Difficulties? Click help Submit
More informationUIC Solutions Suite Webinar Series Transcript for how-to webinar on Action Planning for Prevention & Recovery Recorded by Jessica A.
Webinar Series Transcript for how-to webinar on Action Planning for Prevention & Recovery Recorded by Jessica A. Jonikas Slide 1 (announcer) Thank you for visiting the University of Illinois at Chicago
More informationFrom the scenario below please identify the situation, thoughts, and emotions/feelings.
Introduction to Mental Gremlins: Example From the scenario below please identify the situation, thoughts, and emotions/feelings. Bob has been working for Big Corporation for 12 years and has his annual
More informationThe 5 Things You Can Do Right Now to Get Ready to Quit Smoking
The 5 Things You Can Do Right Now to Get Ready to Quit Smoking By Charles Westover Founder of Advanced Laser Solutions Copyright 2012 What you do before you quit smoking is equally as important as what
More informationThe Psychology of Success
Overview of Lecture The psychology of motivation The Psychology of Success Emma Butler, Psychologist emma@familypsychologist.com.au Anxiety Mindfulness meditation Hypnosis Health and well-being Tips for
More informationManaging Psychosocial and Family Distress after Cancer Treatment
Managing Psychosocial and Family Distress after Cancer Treatment Information for cancer survivors Read this pamphlet to learn: What psychosocial distress is What causes distress What you can do Where to
More informationThe Wellbeing Course. Resource: Mental Skills. The Wellbeing Course was written by Professor Nick Titov and Dr Blake Dear
The Wellbeing Course Resource: Mental Skills The Wellbeing Course was written by Professor Nick Titov and Dr Blake Dear About Mental Skills This resource introduces three mental skills which people find
More informationTHE INSPIRED LIVING MINDFULNESS MEDITATION PROGRAMME
THE INSPIRED LIVING MINDFULNESS MEDITATION PROGRAMME 1 Foreword More and more research is proving that Mindfulness can help us to overcome addictions, stress, fear, anxiety and even depression. Mindfulness
More informationIntroduction. Today we hope to provide tips and resources to help balance the challenges of caregiving and ensure that everyone is being cared for.
Caregiver Wellness Introduction Being a caregiver can be both rewarding and challenging. It s easy to forget to tend to your own needs while caring for your loved one, but it is incredibly important. Today
More informationDAY 2 RESULTS WORKSHOP 7 KEYS TO C HANGING A NYTHING IN Y OUR LIFE TODAY!
H DAY 2 RESULTS WORKSHOP 7 KEYS TO C HANGING A NYTHING IN Y OUR LIFE TODAY! appy, vibrant, successful people think and behave in certain ways, as do miserable and unfulfilled people. In other words, there
More informationNotes from filming at White River VA-February 5, 2008
Notes from filming at White River VA-February 5, 2008 Wellness Tools Go fishing Shut down and think, what to do and what not to do Get into a good book Drawing Focus on something other than negatives Be
More informationStress and Mood Management Managing Anxiety and Panic
Managing Anxiety and Panic Anxiety is a word we use to describe feelings of unease, worry and fear. It incorporates both the emotions and the physical sensations we might experience when we are worried
More informationBOOKLET ONE. Introduction to Behavioural Activation for Depression
BEHAVIOURAL ACTIVATION FOR DEPRESSION BOOKLET ONE Introduction to Behavioural Activation for Depression Contents Missing sources of wellbeing 2-3 Sources of misery 4-5 What we do when we feel down 6-7
More informationHomework Tracking Notes
Homework Tracking Food & activity records online (myfitnesspal) Meditation practice days this week Food, activity & mood journal (paper) Specific food or eating behavior goal: Specific activity /fun goal:
More informationMastering Emotions. 1. Physiology
Mastering Emotions Emotional mastery is the key to living a life that you direct. The ability to have absolute direct power over what you feel in every single moment no matter what happens around you is
More informationUnderstanding Procrastination
Understanding Employee Assistance Program Texas A&M University Human Resources What You Can Expect From This Workshop The Bad News The Good News How do I procrastinate? Let s Survey the Situation. What
More informationbased handouts define your level of readiness and provide
Get Moving Vermont! Welcome to Get Moving, a statewide incentive program for individuals and families to become more physically active. You don t have to be an athlete and there are no age or fitness level
More informationThe 12 Days of Christmas. 12 Ways to. Cope with the Holidays
The 12 Days of Christmas 12 Ways to { Cope with the Holidays Stress and depression can occur at any time in our lives. But, for many people, these feelings occur during the winter months and around the
More informationChoosing Life: empowerment, Action, Results! CLEAR Menu Sessions. Adherence 1: Understanding My Medications and Adherence
Choosing Life: empowerment, Action, Results! CLEAR Menu Sessions Adherence 1: Understanding My Medications and Adherence This page intentionally left blank. Understanding My Medications and Adherence Session
More informationkeep track of other information like warning discuss with your doctor, and numbers of signs for relapse, things you want to
Helping you set your brain free from psychosis. www.heretohelp.bc.ca This book was written by Sophia Kelly and the BC Schizophrenia Society, for the BC Partners for Mental Health and Addictions Information.
More informationWorries and Anxiety F O R K I D S. C o u n s e l l i n g D i r e c t o r y H a p p i f u l K i d s
Worries and Anxiety F O R K I D S C o u n s e l l i n g D i r e c t o r y H a p p i f u l K i d s Contents What is anxiety? Types of anxiety What does anxiety look like? Top tips for tackling worries Asking
More informationTen Strategies to Overcome Procrastination
Ten Strategies to Overcome Procrastination True confession: I procrastinated on writing this article on procrastination. The irony is funny, right? Actually, it is proof positive that we all procrastinate
More informationREGAINING CALM. You will need: An honest look at your behaviours. This workbook A Pen.
This Inspiration Pack explores stress factors in your current situation, and how you feel about them. You ll work towards uncovering what concerns and anxieties lie beneath your thoughts, and how to regain
More informationI Can t Stand BOREDOM!
I Can t Stand BOREDOM! A Teenager s Guide to ADHD Booklet 8 In a Series Chesterfield County Public Schools 1 My biggest problem with school is boredom! Boredom is the Number 1 problem for people with ADHD.
More informationSmoking and Quitting Assessment
Smoking and Quitting Assessment A. Which of the following describes you? q I m not interested in trying to quit smoking. q I know I need to quit smoking, but I m not quite ready yet. q I m ready to quit
More informationNow Habit. A Strategic Program for Overcoming Procrastination and Enjoying Guilt-Free Play. Neil Fiore, PhD
Now Habit A Strategic Program for Overcoming Procrastination and Enjoying Guilt-Free Play Neil Fiore, PhD Intro Learn how to overcome procrastination and enjoy guilt-free play THE NOW HABIT offers a comprehensive
More informationAnxiety- Information and a self-help guide
Anxiety- Information and a self-help guide Anxiety Anxiety can be a very normal and healthy response to stressful situations, such as paying bills or sitting an exam. However, it becomes a problem when
More information11 tips for real estate agents with ADHD
11 tips for real estate agents with ADHD Delegation, delegation, delegation are the three most important words BYRETT HARMON FOR INMAN.COM It s time that I come clean with a personal confession. I have
More informationSleep Better. Program Workbook
Sleep Better Program Workbook Welcome! You are taking a big step in creating forward movement for your life! The Sleep Better program is designed to educate you and show you how to work toward improving
More informationLiving Life with Persistent Pain. A guide to improving your quality of life, in spite of pain
Living Life with Persistent Pain A guide to improving your quality of life, in spite of pain Contents What is Persistent Pain? 1 The Science Bit 2 Pain & Stress 3 Coping with Stress 4 The importance of
More informationControlling Worries and Habits
THINK GOOD FEEL GOOD Controlling Worries and Habits We often have obsessional thoughts that go round and round in our heads. Sometimes these thoughts keep happening and are about worrying things like germs,
More informationA Guide to Help You Reduce and Stop Using Tobacco
Let s Talk Tobacco A Guide to Help You Reduce and Stop Using Tobacco Congratulations for taking this first step towards a healthier you! 1-866-710-QUIT (7848) albertaquits.ca It can be hard to stop using
More informationOvercome your need for acceptance & approval of others
Psoriasis... you won t stop me! Overcome your need for acceptance & approval of others Royal Free London NHS Foundation Trust Psoriasis You Won t Stop Me This booklet is part of the Psoriasis You Won t
More informationSession 14: Overview. Quick Fact. Session 14: Make Social Cues Work for You. The Power of Social Cues. Dealing with Social Cues
Session 14: Overview The Power of Social Cues Social cues are occasions that trigger us to behave in a certain way when we re around other people. For example, watching a football game with friends is
More informationTest Anxiety: The Silent Intruder, William B. Daigle, Ph.D. Test Anxiety The Silent Intruder
Test Anxiety The Silent Intruder Resources; St. Gerard Majella Catholic School, March 6, 2010 William B. Daigle, Ph.D. 8748 Quarters Lake Road Baton Rouge, LA 70809 (225) 922-7767 225) 922-7768 fax williambdaiglephd@hotmail.com
More informationWhat is anxiety? What does it look like? Why is my child anxious? What can I do to help my child?
What is anxiety? What does it look like? Why is my child anxious? What can I do to help my child? Group Activity: How do you know when your child is anxious? What is anxiety? Anxiety is a feeling of unease,
More informationTHE PSYCHOLOGY OF HAPPINESS D A Y 3 T H E G O O D L I F E
THE PSYCHOLOGY OF HAPPINESS D A Y 3 T H E G O O D L I F E EXPERIENCE SAMPLING On a scale of 1 (not at all) 10 (extremely) Do you feel: Happy? Relaxed? Awake? AGENDA Grounding Exercise Homework Discussion
More informationTHE. early riser CHECKLIST. Why and how to wake up early. the TIME. zillionaire. blog
THE early riser CHECKLIST Why and how to wake up early the TIME zillionaire blog MORNING: PROS & CONS THE 7 MORNING ADVANTAGES Keep the best for yourself The early morning is when you are full of energy
More informationCoach on Call. Letting Go of Stress. A healthier life is on the line for you! How Does Stress Affect Me?
Coach on Call How Does Stress Affect Me? Over time, stress can affect the way you feel, think, and act. You need some time when you are free of stress. You need ways to get relief from stress. Without
More informationAN INFORMATION BOOKLET FOR YOUNG PEOPLE WHO SELF HARM & THOSE WHO CARE FOR THEM
SeLf- HaRM AN INFORMATION BOOKLET FOR YOUNG PEOPLE WHO SELF HARM & THOSE WHO CARE FOR THEM SELF HARM // An Information Booklet 4 SELF HARM An Information Booklet For Young People Who Self Harm And Those
More informationBe Physically Active. Key #7. It s Never Too Late to Start! Why Should You Be Active? Exercise Safely
Key #7 Be Physically Active It s Never Too Late to Start! Regular physical activity is an important component in healthy aging. It has been proven that regular activity is very beneficial to our health
More informationMove Your Body. Program Workbook
Move Your Body Program Workbook Welcome! You are taking a big step in creating forward movement for your life! The Move Your Body program is designed to educate you and show you how to work toward increasing
More informationDepression- Information and a self-help guide
Depression- Information and a self-help guide Depression Depression is a very common problem which can affect us in many ways. We can become very low and tearful, have difficulties with our sleep, become
More informationMr. Stanley Kuna High School
Mr. Stanley Kuna High School Stress What is Stress? Stress is - The mental, emotional, and physiological response of the body to any situation that is new, threatening, frightening, or exciting. Stress
More informationThis Handbook starts by helping you understand some new ideas, which may help reduce some of the fears and anxiety you may have about recovery.
Getting Started Where do I start? When you decide to change your life, especially after years of unhealthy behaviors, it can seem intimidating and overwhelming. We know most of us involved in writing this
More informationManaging Insomnia: an example sequence of CBT-based sessions for sleep treatment
Managing Insomnia: an example sequence of CBT-based sessions for sleep treatment Session 1: Introduction and sleep assessment -Assess sleep problem (option: have client complete 20-item sleep questionnaire).
More informationSession 16: Manage Your Stress
Session 16: Manage Your Stress Stress is part of life. However, you can learn better ways to take care of yourself when faced with stress. Stress is not always bad. Some stress can make life interesting
More informationLife Happened, Now What?: How to Stay Goal Oriented in Times of Distress
Life Happened, Now What?: How to Stay Goal Oriented in Times of Distress Robert Scholz, MA, LMFT Clinical Director Engage Treatment Programs, Westlake Village What do you think? What are stressors in now?
More informationSUMMARY OF SESSION 7: HOW CAN I BEST TAKE CARE OF MYSELF?
SUMMARY OF SESSION 7: HOW CAN I BEST TAKE CARE OF MYSELF? What we actually do with our time from moment to moment, from hour to hour, from one year to the next, can be a very powerful influence affecting
More informationLet s Talk About Treatment
What Doesn t Work Let s Talk About Treatment Lisa R. Terry, LPC What we ve tried Talk therapy- You can t talk you way out of a medical disorder Play Therapy Family Therapy Psychoanalysis While these are
More informationADHD. What you need to know
ADHD What you need to know At Teva, we help to improve the health of 200 million people every day by providing innovative treatments and access to the world s largest medicine cabinet of generic and specialty
More informationWhat is Stress? Stress can be defined as our mental, physical, emotional, and behavioral reactions to any perceived demands or threats.
STRESS MANAGEMENT What is Stress? Stress can be defined as our mental, physical, emotional, and behavioral reactions to any perceived demands or threats. The Fight or Flight Response When situations seem
More informationAnxiety and problem solving
Anxiety and problem solving Anxiety is very common in ADHD, because it is diffi cult to relax with a restless body and racing thoughts. At night, worry may keep you awake. What physical sensations do you
More informationSigns and symptoms of stress
Signs and symptoms of stress The most difficult thing about stress is how easily it can creep up on you. You get used to it. It starts to feel familiar even normal. You don t notice how much it s affecting
More informationSTAYING STRESS FREE. Everyone gets stressed. Take a few minutes each day to calm yourself down. By doing this, you can help to stay stress free.
STAYING STRESS FREE #1 LEARN TO RELAX Everyone gets stressed. Take a few minutes each day to calm yourself down. By doing this, you can help to stay stress free. COMMUNICATE When we spend so much of our
More informationWhat is stress? Stress is an emotional/ bodily reaction to
The Basics What is stress? What are some causes of stress? Stress is an emotional/ bodily reaction to a physical, psychological or emotional demand We all display stress in different ways Some stress is
More informationEXAM STRESS BOX What words do you currently use when talking about your exam- and revisionrelated
118 Changing Your Self-Talk Your self-talk is how you talk about yourself. Being aware of how you talk about your abilities to revise for and perform in exams will help you to starve your Exam Stress Gremlin
More informationGET SPONSORED TO STAY FIT OVER SUMMER
GET SPONSORED TO STAY FIT OVER SUMMER We are recruiting volunteers! As part of move your mind, King s Sport are running a pilot project to support positive mental health through a free tailored programme
More informationOvercoming Addictive Behaviours Published by Candace Plattor, M.A., R.C.C. to:
Overcoming Addictive Behaviours Published by Candace Plattor, M.A., R.C.C. http://www.candaceplattor.com Email to: candace@candaceplattor.com You are receiving this newsletter because you sub.scribed to
More informationSTRESS & STRESS MANAGEMENT. 8th Grade Life Skills Stress Management Lesson 1
STRESS & STRESS MANAGEMENT 8th Grade Life Skills Stress Management Lesson 1 STRESS & STRESS MANAGEMENT 8th Grade Life Skills Stress Management Lesson 1 Ms. B-H s Quotes on Stress When you find yourself
More informationYour Journey to Living Well with Pain
Ten Footsteps Your Journey to Living Well with Pain Learning how to manage your pain is a journey. Like any journey, it takes time and everyone s experience is different. We know from people living with
More informationThe first section of this booklet will help you think about what alcohol can do to your health.
6 5 4 3 2 Your doctor or health worker has advised you that you are drinking at a level which can cause problems. Do you think your health or any part of your life may suffer because of your drinking?
More informationWELLBEING GUIDE. This guidance is for anyone who wants to know how to deal with stress and how to learn to relax
WELLBEING GUIDE This guidance is for anyone who wants to know how to deal with stress and how to learn to relax Human Resources October 2016 Contents Introduction... 2 Section 1... 2 Stress... 2 1.1 What
More informationMindfulness for living well with a LTC
Clinical Health Psychology Services Mindfulness for living well with a LTC A Patient Workbook Easy read version Developed by Clinical Health Psychology Services Aintree University Hospital NHS Foundation
More informationImproving Your Sleep Course. Session 4 Dealing With a Racing Mind
Improving Your Sleep Course Session 4 Dealing With a Racing Mind Session 4 Dealing With a Racing Mind This session will: Help you to learn ways of overcoming the mental alertness, repetitive thoughts and
More informationME Project Handouts Weeks 1-6
ME Project Handouts Weeks 1-6 Note: This document is formatted so that the two-page handouts are double-side. In order to print this document correctly, please make sure that your printer is set to print
More informationSession 7: Introduction to Pleasant Events and your Mood
Session 7: Introduction to Pleasant Events and your Mood Session Plan 1. Review of Planning for the Future 2. How Events Affect Your Mood 3. How to Identify Pleasant Events 4. Creating a List of Pleasant
More informationhandouts for women 1. Self-test for depression symptoms in pregnancy and postpartum Edinburgh postnatal depression scale (epds) 2
handouts for women 1. Self-test for depression symptoms in pregnancy and postpartum Edinburgh postnatal depression scale (epds) 2 2. The Cognitive-Behaviour Therapy model of depression 4 3. Goal setting
More information9 INSTRUCTOR GUIDELINES
STAGE: Ready to Quit You are a clinician in a family practice group and are seeing 16-yearold Nicole Green, one of your existing patients. She has asthma and has come to the office today for her yearly
More informationGROUP CBT FOR ANXIETY DISORDERS: WHAT TO EXPECT
GROUP CBT FOR NXIETY DISORDERS: WHT TO EXPECT WHT IS CBT? Cognitive-behavioural therapy (CBT) is an evidence-based psychological treatment that is scientifically proven to reduce anxiety. CBT works by
More informationAnger. The causes of our anger and how we deal with it will often be heavily influenced by our upbringing and cultural background.
Anger What is anger? Anger is a natural human emotion we all feel angry at some point and this is healthy, as anger is a natural response to many events that can happen in life, like being attacked, insulted,
More informationUniversity Staff Counselling Service
University Staff Counselling Service Anxiety and Panic What is anxiety? Anxiety is a normal emotional and physiological response to feeling threatened, ranging from mild uneasiness and worry to severe
More informationQUIT TODAY. It s EASIER than you think. DON T LET TOBACCO CONTROL YOUR LIFE. WE CAN HELP.
QUIT TODAY. It s EASIER than you think. DON T LET TOBACCO CONTROL YOUR LIFE. WE CAN HELP. WHEN YOU RE READY TO QUIT, CALL THE SOUTH DAKOTA QUITLINE 1-866-SD-QUITS. IN THE BEGINNING, it s about freedom
More informationdid you feel sad or depressed? did you feel sad or depressed for most of the day, nearly every day?
Name: Age: Date: PDSQ This form asks you about emotions, moods, thoughts, and behaviors. For each question, circle YES in the column next to that question, if it describes how you have been acting, feeling,
More informationCOPING WITH SCLERODERMA
COPING WITH SCLERODERMA Any chronic disease is life changing. Symptoms demand your attention. You have to adjust your schedule to accommodate medications, doctors appointments and treatments of various
More informationSuggested topics to review with your students
Working with Students: Building Blocks for Motivational Interviewing and Brief Intervention Strategies Jason R. Kilmer, Ph.D. University of Washington Associate Professor Psychiatry & Behavioral Sciences
More informationDepression and self-worth
Depression and self-worth Depression Depression is quite common in ADHD but can sometimes not be spotted because both depression and ADHD can show some similar symptoms: problems with concentration, memory
More informationOur Mission. To promote mental health and to improve the care and treatment of persons with mental illness through advocacy, education and service.
Our Mission To promote mental health and to improve the care and treatment of persons with mental illness through advocacy, education and service. To create or bring about a goal by intellectual or physical
More informationHealthy Mind Healthy Weight
Healthy Mind Healthy Weight Taking Control of your eating Part 2:Techniques and Strategies 1 Aims of Sessions The 3 main steps to controlling your eating pattern: - Starting well - Self monitoring - Regular
More information